I'm so happy with these delicious nut free dinner rolls. Perfect with soup and they also look the part for a dinner party. The ground seeds produce a beautiful flavour and pack a huge nutritional punch. Best served warm and can be frozen.
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Preheat oven to 170c and line a baking tray with baking paper.
To a bowl add chia seeds and pour over the hot water (not boiling) and stir well so all chia seeds are wet. Allow to sit while the other ingredients are processed.
To a food processor, add sunflower, pumpkin and sesame seeds. Process for approximately 25 seconds or until you have a fine meal resembling almond meal.
Add arrowroot, psyllium, mustard, baking powder and salt. Process to incorporate into the ground seed mixture.
Add soaked chia, eggs and ghee. Process mixture for 16 - 18 seconds or until well combined.
Add the extra two tablespoons of sunflower, pumpkin and sesame seeds and do 4 quick pulses to mix into the dough without breaking them up.
Remove the blade and allow the dough to sit 5 minutes to soak up a little more moisture.
Scoop 12 equal portions of dough onto the lined tray. Roll or shape each portion into a round bun (dough will be a little sticky and a damp hand may help when rolling). Sprinkle the tops with sesame seeds and gently press down to help them stick to the dough.
Bake for 30 - 35 minutes or until a skewer inserted comes out clean. The tops will be crusty with only a slight change in colour, bottoms will be lightly brown.
Serve warm with ghee or grass-fed organic butter. Buns are best eaten on the day, but can be frozen and warmed in the oven before serving.
These little seeds absorb 9-12 times their weight in water and are excellent to add as a thickener to sauces and fruit spreads. They can also be use as an egg replacement in muffins and cakes (1 tablespoon chia seeds mixed with 3 tablespoons of water). There are many health benefits of chia. It is the richest plant source of Omega 3 fats, dietary fibre and protein. Chia seeds are also packed with a variety of vitamins and minerals, antioxidants, amino acids and fatty acids.
I feel it's much better for our health if we filter our water. Our tap water contains disinfectants, chlorine and chloramine. Also floride is add which I believe is toxin to our bodies.
Sunflower seeds have a mild nutty flavour. An excellent snack as they are high in protein, delicious added to smoothies and grain free baking. Sunflower seeds can be finely ground to replace almond and other nut meals/flours in baked goods, substitute ratio 1:1. They are high in Vitamin E. Vitamin E travels throughout the body neutralizing free radicals. Sunflower seeds are also a good source of magnesium, which can help calm your nerves, muscles and blood vessels.
Pumpkin seeds or pepitas are an amazing health food, a quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium. They are small packages full of nutrition (plant based omega 3 fats, zinc, anti-inflammatory benefits). Sprinkle over salads, add to snack bars, granola, smoothies and they can also be ground down to add to grain free baked goods.
Sesame seeds are found in the pod of the flowering sesame plant. Sesame seeds have a rich, nutty flavour and have one of the highest oil contents of any seed. They provide high amounts of protein and dietary fibre. Sesame seeds are also rich in B vitamins and minerals, manganese, magnesium, calcium, iron and zinc.
Arrowroot is a herb, the roots are cultivated for its starch properties. It is used in my recipes as a thickener and I also like combining it with almond meal to produce a much lighter texture, more like a gluten flour. I find the starch helps to bind the ingredients together. You can substitute tapioca flour, which is made from the dried roots of the cassava plant. Tapioca can be used in baking, it has a slightly sweet flavour. However, I do not recommend thickening with tapioca, as it has a stretchy, gummy texture. Supermarkets only sell in very small containers, which is not cost effective. Purchase from baking specialty stores, health food stores or online. ( When substituting for cornflour in recipes, 2 teaspoons arrowroot = 1 tablespoon cornflour/starch).
Psyllium husks are indigestible and are a source of soluble dietary fibre. They expand when added to liquid and are used to relieve constipation, irritable bowel syndrome and diarrhea. Psyllium is also used in gluten free baking, where the ground husks bind moisture and help make breads less crumbly.
The mustard seed is a rich source of oil and protein. Mustard seeds are milled or ground to a powder and usually ground turmeric is added to provide a yellow colour and added flavour. When liquid is added to ground mustard the aroma and flavour comes out.
Baking Powder is a rising agent for baked goods. If substituting for baking soda you will need 4 times the quantity. Ensure you purchase a gluten free, no aluminum brand. Alternatively, you can make your own baking powder; 1 teaspoon of baking powder is equal to 1⁄4 teaspoon of baking soda and 1⁄2 teaspoon of cream of tartar. Note, that they should only be combined when preparing your recipe.
Raw pink Himalayan salt crystals is unlike common table salt which can be a highly refined industrial byproduct, otherwise know as sodium chloride. Himalayan salt is completely pure and may naturally balance the body's alkaline/acidity and regulate water content. In addition Himalayan salt helps in the absorption of nutrients from food and contains many trace minerals for healthy cell structure. I purchase fine pink Himalayan crystal salt so I can use it in my shaker and for cooking.
I have used large free range or organic eggs from a 70g carton in my recipes. Eggs are one of the few foods considered to be a complete protein because they contain all 9 essential amino acids, also studies have shown that lutein (yellow colour) in egg yolks protects against the progress of early heart disease.
Ghee is clarified butter, it is pure butter fat that has had the milk solids removed. You can get the flavour of butter in your cooking without the dairy (please don't consume if you have an allergy to ghee). My favourite brand is Organic Valley Purity Farms which I purchase online from iherb. It is also very easy to make yourself.