Cinnamon Crunch Buns

I’m pleased to offer you this recipe for cinnamon buns. These have a nice moist crumb with a crunchy cinnamon topping!

These were requested by a customer of mine. I wasn’t sure if I could fulfill her request… tweaking my original cinnamon bun recipe so much! But, after 5 tries, this may be a new favorite! I baked another batch this morning. After eating one and sharing one with a daughter, I wrapped and put the others in the freezer. They will
make quick snacks or an easy breakfast along with a cup of tea.

If you are following THM, this is a FP!! That is, if you stick to 1 or 2 to a serving. 😌 There are two whole eggs, which are usually kept for S… but it equals to 1/4 egg per bun. There is no other fat added besides the egg.

Makes 8.

Cinnamon Crunch Buns

Before starting, trace the bottoms of 8 ramekins onto parchment paper, then cut the rounds of parchment out. Very lightly grease the sides only of the ramekins. I used coconut oil. Place the parchment rounds inside on the bottoms of the ramekins.

Wet Ingredients:
2 eggs
1/2 cup lowfat cottage cheese
1/2 cup pumpkin purée
1 cup grated or riced cauliflower
1/3 cup erythritol
1 1/2 teaspoons monk fruit extract
2 Tablespoons vanilla extract
1 Tablespoon cinnamon

Dry Ingredients:
3 Tablespoons oat fiber
3 Tablespoons coconut flour
6 Tablespoons Garden of Life raw protein powder
3 Tablespoons collagen
2 Tablespoons golden flax meal
1 teaspoon glucomannan
1 Tablespoon baking powder
1/4 teaspoon salt

Sprinkle:
2 Tablespoons erythritol
1 Tablespoon cinnamon
1 teaspoon monk fruit extract

Directions:
Place all wet ingredients in the blender. Blend well. Combine all the dry ingredients in a bowl and whisk. Mix together the sprinkle in a separate bowl and set aside. Pour the wet ingredients into the dry ingredients and whisk till combined. Spoon a little into each of the 8 ramekins. Sprinkle on part of the cinnamon sprinkle generously. Spoon the remaining batter into the ramekins and sprinkle the rest of the sprinkle over. It may seem like a lot. That’s ok.

Place in the oven on the middle rack. Bake at 325 degrees for 35 minutes or until just set in the middle.

Now, to make the crunch! Turn the broiler on high and set the timer for 2 minutes. Don’t leave and forget them! Set them out to cool. When they are cooled enough you can handle them, loosen the edges with a butter knife. Carefully turn them out into your hand or a potholder then set them right side up to cool.

If you wish to freeze these, you can wrap them in Saran Wrap, then put them into a container or ziploc bag. I like to do this when they are almost cool!

Need some of the ingredients? Check out my store!

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Whey Oat Waffles

Whey Oat Waffles. So now that I’ve got my soured whey and oat starter… it’s time to make it into waffles! Because, of course, I have to try out my ‘thrift store new’ waffle iron! I’ll link the recipe for the starter at the end of the recipe, before the picture instructions, in case you haven’t seen that.

If you are following THM this is an E with appropriate toppings. 1 waffle is a serving size.

Whey Oat Waffles
1/2 cup garbanzo flour
1/2 cup quinoa flour
1/2 cup coconut flour
2 Tablespoons baking powder
1 Tablespoon Pyure or Monk Sweet or Super Sweet
1 teaspoon salt
1 cup water
2 Tablespoons oil
4 cups Whey Oat Starter
1 1/2 cups egg whites
1/2 teaspoon xanthan gum

Instructions:
In a bowl combine the garbanzo, quinoa and coconut flours, the baking powder, sweetener and salt. Mix. Add the water and oil. Mix until combined. Add the Whey Oat Starter. Stir until mixed well. Lightly beat the egg whites and xanthan gum till white and frothy. I just put them in my blender for about a minute. Add to mix. Mix just till combined. Lightly spray a heated waffle iron with coconut oil. Pour about 3/4 cup batter in the waffle iron. Cook. Mine has to be flipped and cooks till the light shuts off. Approximately 4 minutes. When it is done, gently open the iron. You may need to gently wiggle the handle up and down till one side of the waffle releases from the iron. When it is open, carefully loosen the corners or edges and lift the waffle off. I like to eat mine topped with yogurt for more protein. The kids often have theirs with butter and maple syrup or honey.

Here is the recipe for the starter:

Whey Oat Starter

I’ll give you the directions again with pictures, so you can better ‘see’ the process. Directions are UNDER each picture. 🙂

In a bowl combine the garbanzo, quinoa and coconut flours, the baking powder, sweetener and salt. Mix.

Add the water and oil. Mix until combined.

Add the Whey Oat Starter. Stir until mixed well.

Lightly beat the egg whites and xanthan gum till white and frothy. I just put them in my blender for about a minute. Add to mix.

Mix just till combined.

Lightly spray a heated waffle iron with coconut oil. Pour about 3/4 cup batter in the waffle iron. Cook. Mine has to be flipped and cooks till the light shuts off. Approximately 4 minutes.

When it is done, gently open the iron. You may need to gently wiggle the handle up and down till one side of the waffle releases from the iron. When it is open, carefully loosen the corners or edges and lift the waffle off.

I like to eat mine topped with yogurt for more protein. The kids often have theirs with butter and maple syrup or honey.

Enjoy!!

Whey Oat Starter

This recipe uses up the leftover Whey from my cottage cheese recipe!

Cottage Cheese

Very simple… and just the base for another recipe. I will update and post the waffle recipe or any following ones using this starter at the end of this recipe. 🙂

Whey Oat Starter
4 cups whey
3 cups whole oat groats

Instructions:
Blend in a high powered blender for a couple of minutes till very smooth. Pour into a container and let set at least overnight.

I started this with about 6 batches for my large family. I leave this in the refrigerator. When I use from the starter, I make more batches of the starter and replace it.

After the starter has sat it begins to ferment and seems to work even better.

Raspberry Yogurt

Simple to make. And much cheaper than buying flavored!

I used the Greek yogurt that comes from Costco in two to a box.

If following THM, this is a Fuel Pull! That means you can have a serving in any setting! 🙂

Raspberry Yogurt
Ingredients:
32 ounces of 0% Greek yogurt
1/2 cup frozen raspberries
1/2 cup hot water
1 Tablespoon Gelatin
1/4 cup Pyure
1 Tbs. vanilla
1/2 teaspoon glucomannan

Instructions:
Soften the gelatin in the water. Put the raspberries, softened gelatin, and the rest of the ingredients EXCEPT for the yogurt in the blender. Blend well. Combine the blended ingredients with the yogurt in a bowl and stir well. Place in small containers or canning jars if desired!

Grapenuts

These grapenuts are simply my applesauce spice cake. Baked, crumbled, then dried. I remember seeing an Amish lady make grapenuts. She had this wire type basket that sat over the top of her cookstove to hold them while they dried. I also remember my mom making grapenuts when I was very little. I think she dried them in the oven, but what I remember was her putting the baked cake through a grinder, first. I don’t have any fancy equipment, but a cookie sheet and the oven worked very well!

Here is my link to the cake you’ll need to complete this recipe.

Applesauce Spice Cake

You can make the whole cake into grapenuts, or you can eat a couple pieces fresh or freeze a couple of pieces for later. It’s very good crumbled fresh in a bowl and eaten with almond milk for cake and milk. I actually didn’t bake the grapenuts till the cake was a couple days old. And then it was about 1/2 gone. I think it would crumble best when it is fresh.

Here is the recipe. It would be an E if following THM. About 1/2 – 3/4 cup is probably a good serving size.

Grape nuts
1 applesauce spice cake, or part of one.

Directions:
Crumble with your hands. Spread on cookie sheet(s). Bake at 170 degrees (the lowest setting on my oven) till completely dry. I left them in overnight and it was perfect. Let cool completely. Put into containers or bags.

Technically, this should keep at room temperature if it is totally dried. But, because of the eggs and cottage cheese, I chose to store it in the freezer. That should also keep most of my kids out of it!

Here it is, ready to freeze.

Low Carb Granola

A pretty easy to make low carb granola. This is an S if following THM.

Low Carb Granola

Dry ingredients:
1/2 cup oat fiber
1/2 cup coconut flour
1/2 cup unsweetened whey isolate powder
1/2 cup almond meal
1 cup coconut shreds
1 cup sliced almonds
1/4 cup golden flax meal
1/4 cup seseme seeds
1/4 cup collagen peptides

Wet ingredients 1:
1/2 cup water
2 Tbs. beef gelatin

Wet ingredients 2:
1/2 cup melted butter
2 Tbs. vanilla
1/2 tsp. THM stevia extract

Directions:
Mix the dry ingredients together. Boil the water and add the gelatin. Pour over the dry ingredients and mix well. Combine the melted butter, vanilla and stevia extract. Add this to the other ingredients and mix well. Should be in clumps and crumbs.

Spread out on a large cookie sheet. Bake at 275 degrees for at least 30 minutes, turn and continue baking on the other side till dry and lightly golden.

Cool thoroughly.

After it has totally cooled you may add 1/2-1 cup freeze dried berries, and lightly mix. Store in ziplock bags in the freezer.

I added raspberries to the granola pictured!

I also have added 1 Tbs. of cinnamon before baking, and added freeze dried blueberries after baking for a blueberry cinnamon granola.