It´s summer in the northern hemisphere and it´s time for some well deserved holidays! Needless to say that if you’re following the low FODMAP diet, the ritual of packing some allergen friendly sandwiches for the day becomes part of the daily routine. In order to make your holidays a bit easier, I’ve developed these savory sandwich or burger buns, ideal for a day at the beach or for a picnic by the lake.
For a gluten free bread, they are surprinsingly easy to make and delicious. The secret is in the clarified butter or ghee – the purest form of butter you can find, healthier than butter itself and naturally lactose free. If you cannot find it, you can also regular butter. They won’t be as tasty but they will still be quite good.
The sunflower seeds topping gives these buns a special crunchiness and mild nutty taste. Packed with nutrients, they will curb your appetite and allow you to enjoy your holidays without thinking where to find a low FODMAP sandwich bread. And you can even freeze a batch and defreeze whenever you need. How cool is that?
Sunflower Seeds Mini Milk Buns
- 1/2 cup | 130 ml warm water
- 1/2 cup | 130 ml lactose free milk + more to brush
- 1 tsp apple cider vinegar
- 1 1/2 cups | 210 gr. rice flour
- 1/2 cup | 75 gr. tapioca
- 1 tsp salt
- 1 tbsp quick yeast
- 3 tbsp ghee OR butter
- 1 egg
- 1/2 cup sunflower seeds
- In a small bowl mix together with a fork warm water, milk and vinegar and set aside.
- In a large bowl, add in by order flour, tapioca, salt and yeast and mix.
- Make a hole in the middle of the dry ingredients and add in the egg and butter, mixing with your hands. Finish by adding the milk mixture and bring it together with your hands into a ball of dough (if dough is too sticky, add a bit more of tapioca).
- In a baking tray lined with parchment paper, form 2 inches/ 5 cm balls with your hands and lightly flatten them with your fingers. Allow buns to rise by covering them with a dry kitchen cloth in a warm place for 1½ hours.
- Brush tops with milk and sprinkle each bun with a generous amount of sunflower seeds (be sure to brush them to get the seeds to stick to the buns) Preheat the oven to 400ºF/200ºC and bake for 30 minutes or until tops are golden brown.
- Let cool before eating or cutting.
- Store in airtight container for up to 3 days or freeze.