The healthiest jammy buns on earth! With no sugar!

20130818_074952

Alright, I may have declared them as “Jammy buns”, but as anyone with an IQ rivaling a chimp to the least would realize, is that there is indeed no jams in these “jammy buns”! What could be the possible scientific explanation behind this?

(Typical jammy buns)

Not a lot. I just don’t eat jams (and sugar, more explanation here: http://obsessivenutritioncompulsive.wordpress.com/about/), and therefore didn’t put any in. (It was extremely tempting to say hey there to the lonely strawberry jam sitting in fridge) but I had to remind myself that jams are basically mostly empty calories; especially jams i.e. strawberries, marmalade, where most of the nutrients i.e. vitamin C would’ve been destroyed through heating. I had to remind myself, you could be eating at least 2-3 strawberries instead of a tsp of this, and with all the fibre and nutrients!

I have reasons to believe jam buns may be traditional English (correct me if I’m wrong) as most websites which came up with the photos were .co.uk). FYI the typical jammy buns’ texture is similar to scones or breakfast biscuits.

My jammy buns may not be sweet or the softest in texture(have in mind, I had to omit one whole cup of sugar and egg from the recipe, hence not as fluffy as you may like!), but they are by no means inferior to our ’empty calorie’ breakfast buns. Filled with protein, omega 3 fatty acids and fibre, these buns are not only pretty good for you, but actually really deliciously wholesome too!

Have a look at the recipe for starters:

*organic milk and yoghurt can be used in place of soy milk and yoghurt.

Carrot + orange zest buns

Makes 6

Ingredients

1 cup all-purpose flour

1/2 cup oat bran

1/2 cup rolled oats

1 1/2  tsp baking powder

1/2 tsp cloves

1/2 tsp mixed spices

1/2 cup soy milk

2 tbsp soy yoghurt

2 tbsp walnut pieces

1 tbsp poppy seeds

1/2 cup shredded carrots

1 tbsp orange zest (optional)

Method

Mix all the dry ingredients except the walnuts, carrots and orange zest together in a large bowl. Stir in the soy yoghurt and lightly mix. Add in the rest of the dry ingredients. Make a well in the middle of the mix, then pour in soy milk. Mix quickly to form a soft dough that isn’t sticky. Add more water if needed to form the dough. Knead 2-3 times in the bowl.

Form six dough balls on a baking tray lined with baking paper, or lightly dusted with flour.

Bake for 20-25 minutes at 190 degrees Celsius/375 degrees Fahrenheit.

*TIPS: So, when I made these buns, I must admit that I got a bit carried away with the kneading so they ended up a bit tough(Thinking they would fluff up like bread…) But that created an interesting texture too, slightly chewy.

kind of like a sweet foccacia bread or sourdough.

If you want a soft texture, I’d suggest you knead less than 4 times.

Also, for the softest texture use full-fat soy milk. The fat in soy milk helps moisturize(?) the buns.

20130818_075051

Cross-section of the buns; you can expect the texture to be scone-like and wholemeal-y.

TASTE: If you’re a health-bake fan, you’ll love this bun. When you bite into it, you can just feel the crunchiness of oats, poppy seeds, spices and the walnuts which just pops in your mouth. The carrots helps add a veggie sweetness to the jammy buns(they were my jam equivalents!). The more soy milk, the better; they’d created this oily/fatty flavour that you normally get from super high-calorie cakes like carrot cakes or fudge cakes, which makes the buns taste like guilty treats when they really aren’t. For me, orange zest were the star with their dynamic, spicy flavour.

I couldn’t stop eating them! (Filled with trimming protein, good fats and fibre so didn’t mind the carb-consumption much). Nevertheless, I will PERFECT this recipe, as in much softer and fluffier, and get back to you on it!

CALORIES = Around 149 calories and 5.9 grams! of protein(mostly from the grains!) per bun. It isn’t super low calorie, which is impossible with ‘wheat/bake’ goods. 149-ish calories is equivalent to a large apple or banana.

Also, what you may be wondering is; why the strange carrots + walnuts + spices combination? That’s because I’m a real carrot cake fan, so whenever I bake a batch of healthy cakes, I HAVE to make them a reminiscent of carrot cakes!!

NEXT POST: Super healthy, wholemeal pita bread that aren’t intensively dense and filling!

7 thoughts on “The healthiest jammy buns on earth! With no sugar!”

  1. Hi! I would try treating it like a muffin – mix the wet ingredients in one bowl, the dry ingredients in another – just until combined (not until smooth); dump on lightly floured surface (or use wet hands instead), knead one or two times. Divide into balls, allow to rest around 20 mins, then bake. Might make for a less dense bread. But, I see what you were doing – subbing the yogurt for fat in the recipe and making it like a scone. Flavor combos look good, though!

    1. The original jam buns recipe was very scone like to say the least i.e. rub in butter, make a well, add wet then stir. I wanted to make a lighter cake bun, but just contemplating treating it like a muffin mixture since there’s no sugar in it…have also found a light and fluffy scone recipe with half and half cream and lemonade. Looks great! http://www.exclusivelyfood.com.au/2006/07/lemonade-scone-recipe.html will try half batch of both on my attempt to fight against fat and sugar. May actually have to succumb to adding fats (good) i.e. avocado or olive oil. I’ve always wondered why recipes call for dough resting?

      1. From what I understand (which is only a tiny portion of what is out there)… more kneading = more gluten. Baking immediately results in a tough, dense bread. Resting time allows the dough to relax and not “tense up”, resulting in a softer bread. Here are some resources I found: http://www.savorsa.com/2013/02/ask-a-foodie-why-does-bread-dough-need-to-rest/
        http://homejoys.blogspot.com/2011/01/rest.html
        http://www.kswheat.com/assets/Baking%20Labs/Fat%20Functions%20-%20Scones.pdf
        The last one (pdf) – I apologize for – it looks like a Home-Ec assignment. But, it did prove useful when I was looking up some evidence for my point. Hopefully some of this can be useful to you!

  2. Wow, thank you very much for the research! The extra kneading was precisely for the purpose of obtaining a fluffy, bread texture. I guess that doesn’t work with this recipe.. But will try your method out with the whole dough resting shenanigans, and see how the buns turns out!

  3. An interesting approach for sure. I wonder what are your feelings on using dried fruit as a sweetener? I sometimes whiz up soaked dates,prunes or apricots to add a touch of sweetness, although to make ‘real’ cakes I use as little of the real thing as I can get away with. I don’t really eat or like cake-like things too much but need to make them for some of my nutrition classes to ‘keep them onboard’ if you know what I mean. I do feel great when I don’t have any sugar but I have so little that the occasional full-on cake (or my version thereof) isn’t an issue for me. But I always encourage patients (I work with people who have cancer) to really cut back on sugar, and dropping it completely if they feel able. Sometimes dropping all sugar is very stressful for them, depending on life/family circumstances. I do like your approach and thoughts. on the matter.

    1. Dates are awesome sweeteners as they can also add this ‘healthy’ yet fudgy texture to baking! The thing with dried fruits to me, is that they’re pretty much calorie load like sugar, just fructose instead of sucrose, correct me if I’m wrong! I usually very calorie-consciously use shredded or pureed veggies for adding sweetness to cakes I.e. carrots or green beans(that’s right I’m that strange! But then again zucchini cakes are very common!) My sugar budreceptors have adapted to be satisfied with that level of sweetness, I remember recently trying this hazelnut spread and was thrown off by how intensely sweet to me it was, my head was on the verge of explosion. Anyways, I’m very interested in your career, which i hope i can learn more of from following your blog! for I myself aspires to become a nutritionist/dietitian. From my studies, I’ve heard sugar or bad fats can inhibit the effectiveness of body’s antibodies, and therefore decrease their ability to fight cancer cells?

Comments are closed.