Healthier Apple, Pecan, Honey, Cinnamon Bun Recipe
How to make nutritional and satisfying cinnamon rolls by hand, no mixer needed.
Dough:
1 1/2 tablespoons Active dry yeast
1 1/2 tablespoons Honey
1/2 cup Warm water
3/4 cup Milk of choice (I used soy milk)
1/2 cup Melted butter
1/2 cup Honey
1 Egg
3 3/4 cups All purpose flour (more for the kneading process)
1/4 cup Chickpea flour * (see note)
3/4 teaspoon Salt
Filling:
1 Apple, peeled and finely diced (I used McIntosh)
1/2 cup Pecan meal
1 tablespoon Honey
1 tablespoon Orange juice
A pinch of salt.
Drizzling milk :
3/4 cup Milk of choice
1/2 cup Honey
Half a stick of cinnamon.
Glaze:
1/2 cup Chopped pecan
1/4 cup Drizzling milk
About 3/4 cup Powdered sugar
Directions
I warm 1/2 cup of room temperature water in the microwave for 25 minutes to achieve the perfect temperature for the yeast to bloom. Add it to a big bowl with 1 1/2 tablespoons of honey 1 1/2 tablespoons of yeast. Stir a little and leave it alone for 10 minutes.
Meanwhile warm up 3/4 cup of milk in the microwave for 33 seconds then add a stick of butter and warm up 33 more seconds, or until it's melted.
Put a floured cookie sheet pan with a rolling pin and a pair of latex gloves in the fridge, it makes the rolling process easier.
Add 1 cup of flour and 3/4 teaspoon of salt to the yeast mixture and stir with a spatula to combine. Add 1 egg and stir the best you can.
Add 1/4 cup of chickpea flour and combine.
Add 1/2 of the warm milk mixture and stir. Add 3/4 cup of flour and mix. Add the remaining milk and stir to incorporate. Add 1 cup of flour, mix and add 1/2 cup of honey and mix.
Add the last cup of flour and mix. Dust your counter and hands with about 1/4 cup flour and knead and add flour for about 5 minutes or until it is smooth and not sticky. Oil your bowl, using the wax paper from the butter (no big deal if it is dirty with pieces of sticky dough) and put the dough in it. Cover with a kitchen towel wet with hot tap water. Put in the oven with no heat but the light on. Let rise for 45 minutes.
Filling
Meanwhile peel, core and diced the apple, combine with 1/2 cup of pecan meal and 2 splashes of orange juice and a pinch of salt. Chill in the fridge.
After 45 minutes, chill the dough 15 minutes in the fridge. Then dump it on the cold floured cookie sheet pan and roll it to cover the entire pan, you might have to use your gloved hands at the end. Spread the apple mixture, leaving 1/2 inch at the edge away from you and press down into the dough with your gloved hands. Roll a long log tightly, pinch the seal shut. Cut in 2 with a sharp knife, then each half in 3, then each sixth in 3 again to make 18 buns. I bake them in muffin thins because I, like crispy edges but you could use a 2 square pans. Butter or oil the pans, using the butter wax paper again. Transfert the rolls carefully to the pans. Put in the oven with the heat off but the light on for another 45 minutes for a second rise.
Drizzling milk
Meanwhile warm up 3/4 cup of milk with 1/2 cup of honey and half a stick of cinnamon. Stir to combine.
After 45 minutes take the rolls out of the oven and preheat at 350°F. (175°C.). Drizzle 1 tablespoon of the milk mixture on each roll. Cook for 15 to 20 minutes.
Glaze
Toast 1/2 cup of chopped pecans in the milk pan (that you emptied and wiped) for 2 to 3 minutes at medium heat. Add the left over drizzling milk (that should be 1/4 cup) then 3/4 cup of powdered sugar. Adjust the ingredients to achieve a pouring consistency. Drizzle over the rolls when cooked.
* note: you can use a combination of different flours for a total of 4 cups but make sure you have more than 2 cups of white flour for a fluffy texture. The chickpea flour add proteins and fibers for a healthier breakfast.
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