BANTING BUTTERMILK RUSKS

Banting Buttermilk Rusks

Have you missed these foodie posts?  Last month I did a post on Creamy Parmesan Garlic Mushroom Chicken, but I didn’t just provide you with a recipe and leave you to it.  I took a recipe that I found on Pinterest, and I guided you through my first time making that meal.  Also included were any changes I made or would make the next time.  I like that it gives you a guide, as a lot of us don’t use those recipes we find on Pinterest or on the web.  So often we find recipes online and they flop, HARD.  Today, I have a new one for you, and a healthier one – Banting Buttermilk Rusks.

I found this particular recipe when browsing both Pinterest and Google for a healthy breakfast option.  I’m not a fan of eating first thing in the morning, but my energy levels run low if I don’t.  In the same breath, I don’t want to be scoffing 2 or 3 regular rusks – did you know, each rusk is like 2 slices of bread?!  I wanted to find a Banting one, a GOOD recipe, one that doesn’t just taste of health.  Instead, I wanted one packed with nutritious ingredients like nuts, seeds, berries and fibre.

I found this recipe on laurenkimfood.co.za and have now signed up for a newsletter on her site – this girl knows her stuff, and has some gorgeous recipes I want to try!  You can find the original recipe HERE.

As always, I never stick to a recipe 100%, I merely use it as a guideline.  I’ll give you the original recipe and I’ll include my changes in pink next to it!

BANTING BUTTERMILK RUSKS

Banting Buttermilk Rusks

(Original recipe from laurenkimfood.co.za)

Ingredients

1 cup almond flour

1 cup desiccated coconut

1 cup ground flax seeds

2 Tbsp chia seeds

1/4 cup pumpkin seeds

1/4 cup sunflower seeds

2 Tbsp poppy seeds (I didn’t have poppy seeds, so I added in extra chia and sunflower seeds)

1 cup buttermilk

125g butter, melted

1/4 cup goji berries, cut in half (honestly, I didn’t bother cutting them)

1/4 cup raisins (I used a mix of dried blueberries, goji berries and cranberries, and just put 1/2 cup of it in, in place of both the gojis and raisins)

1/2 cup xylitol (I substituted for honey instead, as she suggests)

4 eggs

2 tsp baking powder

**You can substitute honey for xylitol and cream for buttermilk**

 

Instructions

Preheat oven to 180°C.

Mix butter, buttermilk and eggs together in a bowl.

In another, larger bowl mix the rest of the ingredients together.

Pour wet ingredients into the bowl with the dry ingredients, and mix well.

Spoon into a very well greased loaf tin.

(I used a glass baking dish that I greased with butter)

BANTING BUTTERMILK RUSKS

Bake for an hour until cooked (a skewer comes out clean.

(I had to reduce the heat about 3/4 way through, as the top was burning from the honey – I would actually bake on about 160 or just under for perhaps a little longer to ensure even cooking next time)

Allow the mixture to cool completely, remove from the tin and cut into smaller portions.

BANTING BUTTERMILK RUSKS

Change oven temperature to 100°C.

(I was worried about my rusks burning even more, so I put it on about 80°C)

Place rusks on a rack and place back into the oven to dry out.  Leave door of the oven open slightly to allow moisture to escape.

Allow to dry out in the oven for a couple of hours.

(I should have just stuck with the 100°C temperature, or left the rusks drying out for about 3 hours or more, as mine were still a little ‘cakey’ instead of hard)

When cool, store in a fully-sealed container.

 

BANTING BUTTERMILK RUSKS

 

Overall, I had the following thoughts on the Banting Buttermilk Rusks: 

  • It’s better to be patient and allow the rusks more time in the oven to dry out.  They were quite cakey still, and I didn’t get that satisfaction from them because of this.
  • You can take this basic recipe and add what ever goodies you want in: cacao nibs, dried apricots, dried apple, chocolate chips, banana chips, whole almonds or pecans, oats if you’re not on the Banting train, grated lemon or orange zest.  The world is basically your oyster.  Just don’t put oysters in them.  That won’t taste good.
  • If you’re not used to xylitol, your body will not be happy if you make them with it.  It can cause a bit of an upset tummy.  So then, go with the honey.
  • I love the idea of 1 or 2 of these rusks with my morning cuppa as breakfast.  They’re full of protein, good fats and fibre, and will keep you full and nourished for the day ahead.  I’ve even been given the go ahead on this by my nutritionist!
BANTING BUTTERMILK RUSKS
Print Recipe
5 from 2 votes

Banting Buttermilk Rusks

A delicious, healthy and nutritious any-time snack that can even be enjoyed as breakfast with a cup of tea or coffee.
Prep Time15 mins
Cook Time3 hrs
Course: Breakfast, Snack
Cuisine: Banting, South African
Keyword: banting, buttermilk rusk, healthy

Ingredients

  • 1 cup almond flour
  • 1 cup desiccated coconut
  • 1 cup ground flax seeds
  • 1 & 1/2 tbsp chia seeds
  • 1/3 cup pumpkin seeds
  • 1 cup buttermilk (can substitute cream)
  • 125 g butter, melted
  • 1/2 cup dried fruits (I used a mix of gojis, cranberries & blueberries)
  • 1/2 cup honey (you can use xylitol or another sugar substitute)
  • 4 eggs
  • 2 tsp baking powder

Instructions

  • Preheat oven to 180°C.
  • Mix butter, buttermilk and eggs together in a bowl. In another, larger bowl mix the rest of the ingredients together.
  • Pour wet ingredients into the bowl with the dry ingredients, and mix well.
  • Spoon into a very well greased dish for baking.
  • Bake for an hour until cooked (a skewer comes out clean). If it looks like the honey is causing the top to burn, lower heat. (I should have baked for just over an hour on 160)
  • Allow the mixture to cool completely, remove from the tin and cut into smaller portions.
  • Change oven temperature to 100°C.
  • Place rusks on a rack and place back into the oven to dry out.  Leave door of the oven open slightly to allow moisture to escape. Allow to dry out in the oven for a couple of hours.
  • When cool, store in a fully-sealed container.

Notes

Overall, I had the following thoughts: 

  • It’s better to be patient and allow the rusks more time in the oven to dry out.  They were quite cakey still, and I didn’t get that satisfaction from them because of this.
  • You can take this basic recipe and add what ever goodies you want in: cacao nibs, dried apricots, dried apple, chocolate chips, banana chips, whole almonds or pecans, oats if you’re not on the Banting train, grated lemon or orange zest.  The world is basically your oyster.  Just don’t put oysters in them.  That won’t taste good.
  • If you’re not used to xylitol, your body will not be happy if you make them with it.  It can cause a bit of an upset tummy.  So then, go with the honey.
  • I love the idea of 1 or 2 of these rusks with my morning cuppa as breakfast.  They’re full of protein, good fats and fibre, and will keep you full and nourished for the day ahead.  I’ve even been given the go ahead on this by my nutritionist!

What do you think of these Banting Buttermilk Rusks?  Plan on giving it a bash?

 

15 comments on “Banting Buttermilk Rusks

  • Kanyi , Direct link to comment

    This looks so yummy and delicious. Would have loved to make it, but unfortunately dont know where to get some of the items used in my country.

  • Delia Nel , Direct link to comment

    Well now..i have just made your revised recipe and they are absolutely delicious. Didnt even get to dry them out. We have scoffed them. Wow..wow..wow..would never say they are banting friendly.

    • Siobhan , Direct link to comment

      Hi Delia

      I’m so glad you loved them! They are so flipping delicious, and honestly I think they’re nutritious enough to make a great breakfast!

  • Sherell , Direct link to comment

    5 stars
    How many rusks does the recipe make, more or less .. and +- how many Net carbs please and thankyou.

    • Siobhan , Direct link to comment

      Hi Sherell

      I have absolutely no clue, as I make mine quite small and others often make them quite big. I’d roughly say 25-30 rusks, but working out the net carbs is quite a long task as you’d have to work out for each individual ingredient. Perhaps try and stick to making it into 25 or 30 rusks and work it out on that? xx

    • Siobhan , Direct link to comment

      I would suggest maybe trying it with all coconut flour? I can’t guarantee how it’ll turn out, but worth a try! x

  • Lynette , Direct link to comment

    5 stars
    Love them, I was missing ground flax seeds so I substituted with LSA. I also used raisins and apricots as thats what I had. They are 2nd baking now although we’ve been taste testing and loving them so far. Cant wait to see what they are like dry !! Thank you !! ❤

    • Siobhan , Direct link to comment

      Let me know how they turned out, I can imagine raisins and apricots would be delicious! I’d really like to try almonds, 70% dark chocolate and cranberries, or figs and apricots! xxx

  • Rob , Direct link to comment

    I just realized the recipe includes 1cup almond flour in the first recipe and none in the printable recipe version. Is this a mistake? Mine are still in the oven and hoping they don’t flop because of this!

    • Siobhan , Direct link to comment

      Hi Robyn, I have no idea how that has happened as all ingredients were added at the same time to both. Perhaps there’s been a tech glitch somewhere, but thank you for drawing it to my attention to it.

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