Eating gluten and allergy free doesn’t mean you can’t ever have a desert. If you ever want to treat yourself, try this recipe for honey buns! One thing I like about this recipe is that the sweetening option is flexible. You can utilize normal sugar mix, agave, allulose syrup, or even maple syrup. The other point of flexibility in this recipe is the freedom to use egg whites or a flax egg option and you have the freedom to add, substitute, or omit any nut options. 

An element of a healthy diet that is highly debated is usually around sugar. In excess amounts, sugar is known to increase the risk of many health issues. Some of the most commonly known health risks associated with consuming high amounts of sugar include high blood pressure, inflammation, weight gain, diabetes, and fatty liver disease. In this recipe, allulose might be the optimal sweetener to use because it is not a common allergen and it is diabetically friendly. Allulose is a kind of sugar that is typically used in a low calorie diet and is a healthy sugar alternative. Chemically, allulose has the same structure as fructose, they are both monosaccharides. Even though they are both monosaccharides, allulose is unique because it is arranged in a way that allows your body to absorb some into your blood from your digestive tract, so 70-84% is urinated out and won’t impact your blood sugar levels. Because of this slight chemical difference, neither the blood level nor insulin levels increase, which makes it a healthy alternative for anyone with diabetes. 

Resource: https://www.healthline.com/nutrition/allulose#TOC_TITLE_HDR_4

Ingredients:

• 3 cups GFCF biscuit baking mix
• 1/3 cup muscovado sugar or allulose 
• 2/3 cup GFCF milk
• 1/2 teaspoon ground nutmeg
• 2 Egg whites or egg white alternative
• 3 tablespoons honey
• 3 tablespoons chopped pecans or other nuts (optional)

Preparation:

• Heat oven to 425 degrees
• Grease an additional round pan
• Mix the baking mix, sugar, milk, nutmeg and egg whites until soft dough forms
• Gently smooth the dough into a ball on a cloth-covered board dusted with baking mix. Knead 10 times 
• Next, divide dough into 16 equal parts; shape each part into a ball 
• Place 12 balls around the edge of the pan, then place the 4 balls in the center
• Bake until golden brown, 15 to 17 minutes; remove from the pan
• Finally, spread honey over buns; sprinkle with pecans.

GFCF, DF, SF

Legend:

• GFCF – gluten free casein free
• SF – soy  free
• DF – dairy free
• EF – egg free