Gluten-Free Burger Buns
Ingredients
- 2 cups Cassava Flour
- 2 cups chickpea flour
- ½ cup coconut flour
- 2 Tbsp Arrowroot starch
- 1 Tbsp potato starch
- 1 Tbsp baking powder (aluminum free)
- ½ tsp Sea salt
- 1 cup warm water
- 1 ½ cups dairy-free milk (or more water, if you want to keep the fat low)
- ⅔ cup coconut yogurt
- 2 Tbsp lemon juice
- 2 tbsp maple syrup
- ¼ cup sweet potatoes, mashed
- ½ cup potatoes, mashed
- Vegan egg wash (1 tbsp maple syrup + 1 tbsp almond milk)
- Sesame seeds for topping
Instructions
- Measure out all ingredients and place them in separate bowls. Line a baking tray with parchment paper.
- Steam ½ sweet potato (I prefer the white as opposed to garnet or orange flesh sweet potatoes). Once steamed, peel and mash.
- Steam 2 medium-sized potatoes. I love any variety of gold potatoes for this recipe. Once steamed, peel and mash.
- In a bowl, whisk the cassava flour, chickpea flour, coconut flour, arrowroot starch & sea salt. Make sure it is evenly whisked.
- Add in the warm water, warm dairy-free milk (or more water), coconut yogurt, maple syrup, and lemon juice, and both the mashed sweet potato and the mashed potatoes.
- Use a large wooden spoon to mix until a dough forms, especially if making the dinner roll dough by hand. It takes about 5-7 minutes of kneading the dough to have it ready using your hands. It is faster in a standing mixer.
- Once the dough is made, lightly flour a clean surface with cassava flour. Divide the dough into 9 even dough pieces.
- Roll the dough on the table to form a smooth ball (see photos and watch video). Place the finished burger bun onto the baking sheet, and repeat for the remaining dough.
- Place the gluten-free hamburger buns into the oven to bake for 25-30 minutes or until the tops of the buns are lightly golden.
- Add the vegan egg wash right before the burgers are done for a fun color and sheen to the bun. Sprinkle the sesame seeds here!
- Once their time in the oven is done, remove the burger buns from the oven. Allow them to cool for 10-15 minutes before slicing and serving your vegan burgers.
I have searched high and low for Medical Medium® compliant, gluten-free burger buns that do not taste like cardboard…to no avail. So, I have finally taken the time to create my own recipe.
These have been kid-tested and approved – my gluten-free burger buns will not disappoint. Plus, you can make extra and freeze the dough to use at a later time.
Typically, you wouldn’t think of burger buns as being especially healing, but these are!
Potatoes
Yes, the potato, despite the bad rap it has gotten throughout the years, is actually an incredibly healing food!
The truth is, what people add to the potato has made them so bad for us. Most people add toxic oils, cheese, butter, milk, and cream to potatoes. This combination of fat plus glucose creates insulin resistance and feeds every type of cancer.
In fact, the entire potato, skin included, is beneficial for our health.
Potatoes are particularly high in Lysine in their bioactive form. Lysine fights cancers, liver disease, inflammation, and viruses such as Epstein-Barr (EBV) and shingles.
Furthermore, potatoes will help ward off liver disease, strengthen your kidneys, soothe your nerves and digestive tract, and reverse Crohn’s, colitis, IBS, and peptic ulcers – all of which result from viruses that the Lysine helps destroy.
In addition to the Lysine, potatoes are also rich in potassium, vitamin B6, and other amino acids. Not only are potatoes antiviral, but they are also antifungal and antibacterial and contain nutritional cofactors and enzymes as well as bioactive compounds which help prevent you from getting too stressed out. As brain food, they also help to keep you grounded and centered.
Sweet Potatoes
Sweet potatoes are full of antioxidants such as beta carotene, vitamins C, E, and D, and minerals like manganese and iron.
Additionally, sweet potatoes help relax muscles, steady nerves, and balance cognitive function, making them an incredible anti-stress food.
Furthermore, sweet potatoes are one of the best anti-cancer foods, particularly helpful in the prevention of breast, colon, lung, skin, and oral cancers. They also assist in removing heavy metals. Sweet potatoes contain phytochelatins that bind to heavy metals and safely remove them
Coconut
Coconuts are a life-changing food. Medical Medium states in his book Life-Changing Foods that “coconuts enhance the power of anything they touch,” which means, when combined with healing foods, coconut supercharges those benefits. Coconut water is very similar to human blood. Coconuts help with insomnia by providing the right blend of mineral salts for neurotransmitter production in our brains. “Coconut meat is highly antipathogenic,” and “when coconut drops from the stomach into the intestinal tract, it kills off any pathogen it touches.”
Maple Syrup
The combination of minerals and glucose in maple syrup makes it vital to the liver – an instant fuel source.
“It’s like an IV for the liver containing the best of both worlds: a vast array of vitamins, minerals, and other nutrients (many of them still undiscovered) coupled with high-quality sugar on which the liver thrives.”
Anthony William, Liver Rescue
Pair these with my curried potato burger recipe, and you will never feel like you’re missing out on a cookout again.
Please leave me a comment if you make these gluten-free burger buns, I would love to hear how they turned out. Any feedback you have is always helpful.
In the spirit of summer and backyard BBQs, I want you to be prepared for what this season brings.
Since Summer is practically here, check out my FREE resource Summer Emergency First Aid Kit.
What’s included:
- Cuts & Scrapes – Topical support, supplements, and homeopathy
- Insect & Bug Bites – Topical support, homeopathy, and tips
- Seasonal Allergies / Hay Fever – Suggestions, supplements, homeopathy, and foods
- Sunburns – Topical support, homeopathy, foods, and tips
You can print out this list and keep it in your kitchen or take a screenshot to keep on your phone – that way, you’ll always have it when you need to reference it.
To your health & happiness,
Muneeza
