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HEALTHY (PALEO) CINNAMON BUNS

PALEO CINNAMON BUNS

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Who would think you could enjoy Paleo cinnamon buns!  That’s one of the benefits of the Paleo lifestyle. My husband once told me that cinnamon buns were a bit of an addiction for him.  He said that one bun is simply not enough.  In hearing this I thought I would surprise him with Paleo cinnamon buns. For the filling, I use date paste, cinnamon, and pecan pieces.  You can use raisins instead of using both nuts and raisins.  Add whatever you think will be tasty.  The icing is made with refined coconut oil.  Refined coconut oil doesn’t have any taste at all.  Its neutral taste, rather than a coconut flavour, works best for this dessert.

WHAT IS THE NUTRITIONAL VALUE OF PALEO CINNAMON BUNS?

DATE PASTE

For the Paleo cinnamon buns you’ll need date paste. One cup of date paste is equal in sweetness to one cup of brown sugar.  But it’s so much healthier!  The paste is super easy to make and highly nutritious.  While it is very sweet, date paste is considered low glycemic due to the fiber in the fruit.   The date’s fiber slows digestion and may help prevent blood sugar levels from spiking too high after eating.  Dates are also higher in polyphenols than any of the most commonly consumed fruits and vegetables. Polyphenols neutralize free radicals, helping to reduce the damage caused by inflammation.   Inflammation is directly associated with heart disease, diabetes, arthritis, Alzheimer’s, and a list of autoimmune diseases.  Dates are considered a good source of various vitamins and minerals, and fiber and contain calcium, iron, phosphorus, potassium, magnesium, and zinc.

WHAT OTHER PALEO SWEET RECIPES CAN YOU ENJOY?

Healthy (Paleo) Peach Crumble

Healthy (Paleo) Peach Crumble

Date Paste

Moms Carrot Cake

Banana Bread

Apple Bundt Cakes

Peach Crumble

Bread Pudding

Wet-Bottom Apple Cake

WHAT IS THE RECIPE TASTE PROFILE OF PALEO CINNAMON BUNS?

The predominant taste sensations of Paleo cinnamon buns are sweetness and fattiness. 

WHAT BEVERAGE HARMONIZES WITH PALEO CINNAMON BUNS?

To create harmony on the palate you would need a non alcoholic wine sweeter than the dessert.  That’s far too much sugar to consume at one time. Monitoring sugar intake is important because it helps prevent blood sugar spikes and crashes, reduces the risk of health issues like obesity and diabetes, and maintains overall well-being.  Choose hot tea.  You can always pair the flavours of the cinnamon buns with those in the tea. 

Here are 5 hot teas that would complement cinnamon buns:

  1. Spicy Chai Latte – The robust, spicy flavors of chai tea, such as cinnamon, cardamom, and ginger, would pair excellently with the sweetness of cinnamon buns. 14
  2. Cacao Cinnamon Tea – This tea, made with roasted cacao shells and cinnamon, would provide a delightful chocolate-cinnamon flavor profile to complement the cinnamon buns. 2
  3. Assam Black Tea – The full-bodied, malty flavor of an Assam black tea would stand up well to the richness of the cinnamon buns. Assam tea is described as having a “little towards the bitter side” which can help cut through the sweetness. 13
  4. Masala Chai – A traditional Indian-style chai made with black tea, milk, and a blend of warming spices like cinnamon, cardamom, and ginger would be a classic pairing for cinnamon buns. 14
  5. Cinnamon-Infused Black Tea – A black tea blended with cinnamon would echo the cinnamon flavors in the buns, creating a harmonious pairing. 134
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WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?

Equipment Needed:

HOW DO YOU PREPARE PALEO CINNAMON BUNS?

Using a mixer, place all ingredients into a bowl. Mix until it forms a wet dough.

 

Using a mixer, place all ingredients into a bowl. Mix until it forms a wet dough.

 

Ingredients for Paleo Cinnamon Buns

Combine all filling ingredients together and fold them together. Set in refrigerator until needed.

 

Place all icing ingredients in a bowl. Using a hand mixer, whip together.

 

Making Paleo Cinnamon Buns

Remove dough from the refrigerator. Beginning with the long side of the dough (10”), begin to roll up the dough. Use the parchment paper to help you roll the dough over as it is sticky. Keep using the parchment to roll until into a sausage. Using your hands fix the roll so it is cylindrical. Once rolled, gently seal the end and chill the dough roll in the freezer for another 10-15 minutes to stiffen. Line a baking sheet with parchment paper. Remove dough roll from the freezer. Slice a smidgen off each end to make straight. Then cut the roll into ½ inch pieces. Makes about 12.

 

Paleo Cinnamon Buns

Spread generously with icing and sprinkle with toasted coconut.

 

Paleo Cinnamon Buns

Enjoy

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PALEO CINNAMON BUNS

PALEO CINNAMON BUNS


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Description

Experience the deliciousness of Paleo cinnamon buns with date paste filling and refined coconut oil icing. Paired with non-alcoholic wine.


Ingredients

Units Scale

1.5 cups almond flour (170 g)

1.5 cups tapioca flour (228 grams)

1 teaspoon sea salt (6 grams)

1 teaspoon Guar Gum (2 grams)

1 tablespoon gluten-free double action baking powder

 

1 cup plant-based butter

2 teaspoon apple cider vinegar

2 large eggs

 

Filling:

1 cup date paste*

2 to 3 teaspoons cinnamon (or to taste)

1/2 cup walnut pieces (or ½ cup raisins)

 

Icing:

2 cups refined coconut oil, softened but solid

2/3 cup plus 2 tablespoons tapioca flour

1/2 cup maple syrup

2 teaspoons vanilla extract or maple extract

 

Icing Sugar:

1/2 cup coconut


Instructions

*Date Paste

In the bowl of a mixer combine dough ingredients.  Add butter, apple cider vinegar and eggs.  Mix. The dough will be wet due to the butter.  Using a spatula pull the dough together into a ball.  Refrigerate for about 30 minutes. 

 

Meanwhile preheat the oven to 350 F and make filling and icing and icing sugar. 

 

Make filling.  In a bowl combine date paste, cinnamon, walnut pieces (or raisins).  Set aside. 

 

Make icing.  In a bowl combine all ingredients.  Using a hand mixer, mix until creamy.  Set aside.

 

Put 1/2 cup of unsweetened shredded coconut in Magic Bullet or blender and blend until it becomes a fine dusty crumble (looking like icing sugar).  Set aside.

 

Remove dough from the refrigerator.  Place dough ball on a large piece of parchment paper.  Using the flat side of a long knife or pastry cutter, shape the ball into a rectangle.  Place another piece of parchment on top of the dough.  Carefully roll out the rectangle to 10” X 7” sheet of dough.  You can flip the parchment to the other side once or twice which helps to make rolling easier.  Lift top parchment paper.  Spread filling over whole dough.   Set dough with filling in the refrigerator to get firm for about another half hour.

 

Remove dough from the refrigerator.  Beginning with the long side of the dough (about 10”), begin to roll up the dough.  Use the parchment paper to help you roll the dough over as it is sticky.  Keep using the parchment to roll until into a sausage.  Using your hands fix the roll so it is cylindrical.

 

Once rolled, gently seal the end and chill the dough roll in the freezer for another 10-15 minutes to stiffen.  Line a baking sheet with parchment paper.  Remove dough roll from the freezer.  Slice a smidgen off each end to make straight.  Then cut the roll into ½ inch pieces.  Makes about 12.   

 

Bake in the middle rack of the preheated oven for 20 to 25 minutes or until just done and beginning to brown on top.  When done remove from heat.  Let cool.  Coat each piece generously with icing on top.  Sprinkle buns with icing sugar.  

Notes

  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
  • The recipe baking temperature and time is an estimate.  Follow your own oven’s temperature and cooking time. It takes a gas oven 10-15 minutes to reach the desired temperature. Electric ovens can take 10 minutes longer than that.  The age of your oven will also determine the temperature, time for roasting or baking, and where you want to place your dish in the oven.  The bottom of your oven may be hotter than the top, depending on its condition.  This also includes where to set your dish under the broiler.  So use your own best judgment based on the type, condition, and age of your oven.  Prep times will also vary depending on how slow or quickly you like to work.
  •  
  • Prep Time: 30
  • Cook Time: 30
  • Category: PALEO
  • Method: BAKING
  • Cuisine: DESSERT

Nutrition

  • Serving Size: 1
  • Calories: 430
  • Sugar: 16
  • Sodium: 280
  • Fat: 33
  • Saturated Fat: 16
  • Unsaturated Fat: 14
  • Trans Fat: 0
  • Carbohydrates: 31
  • Fiber: 4
  • Protein: 5
  • Cholesterol: 50

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