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  • Writer's pictureAmy Slater

Four Ingredient Grain Free Buns

I have got one little guy who absolutely LOVES any kind of hamburger bun. There are a couple of restaurants around our area that serve grass-fed burgers with gluten-free buns. To say that he gets excited is an understatement!

Here is my view on gluten and gluten-free products…

Most gluten-free products are void of nutrients and really only replace a baked something you are missing in your gluten-free diet. Gluten-free diets can be healthy for kids if done properly. If you are interested in moving your kids away from gluten but don’t want to give up your baked goods, then get ready to start baking! There are a lot of great products starting to come onto the market but they are expensive! I add these products every once in a while and reserve fresh food for the bulk of the kids’ diet.

Gluten is a protein found in wheat that is not well tolerated by my kiddos. None of them is celiac and nobody has been diagnosed as gluten intolerant or even sensitive. But, Cameron has eczema which is worsened when he does eat gluten or too many eggs. There is no NEED to eat it, it is not an essential nutrient and much research supports efforts to minimize exposure. So, that is why we avoid it. We also have family history of thyroid disease which is directly correlated to gluten intolerance. So, you see.. why not avoid it?

Here is a super simple recipe for you to try at home!

This recipe makes 6 buns!


2 cups whole cashews or (1 1/2 cups of store-bought cashew butter) 1 tsp apple cider vinegar 4 pastured eggs 1 tsp baking powder

Putting it together:

  1. Preheat the oven to 350F. Line a large baking sheet with parchment paper. Grease 6 wide-mouth mason jar rings with coconut oil.

  2. Grind the whole cashews down into the butter in your high-speed blender or food processor. (I use a Vitamix)

  3. Scrape the cashew butter into a large bowl and add the remaining ingredients.

  4. Using a hand mixer, combine the ingredients well until a batter forms.

  5. Spoon the batter into the rings until they are just even with the top of the ring.

  6. Bake at 350F for 25 minutes!

That’s it! Isn’t that fabulous? My food science teacher would have been very proud of those holes!

This is my kind of gluten free product!

  • Cashews: vitamin E, K, B6 and minerals copper, iron, zinc, phosphorus, magnesium and selenium.

  • Pastured eggs: omega 3 fatty acids, choline and vitamin E.

I hope your kids enjoy this treat as much as my kids do!

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