These Savoury buns will disappear in seconds! They are quick and easy to make and can be a perfect addition to your meal if you want to keep it low-carb. Just bear in mind that these buns are rich in fats, which are great for our endocrine health but eat consume them in moderation since they are also high in calories.
Moreover, these can be suitable for takeaway homemade food since they do not take a lot of place and in the same time- they are very nutritious.
Let’s see what are the nutritional benefits of these buns:
Eggs have a rich nutritional profile since they contain many essential vitamins and minerals such as calcium, phosphorus, potassium, selenium, lutein and zeaxanthin, folate, vitamins A, B, E and K (Marengo 2019). These micronutrients support the immune system, eye, skin and brain health.
Both the egg white and yolk contain high-quality protein which helps with maintaining and repairing body tissues, including one’s muscles (Marengo 2019). Moreover, some studies claim that consumption of protein leads to satiety and can reduce the urge to snack after a meal. Thus, it aids weight loss and maintenance.
Additionally, eggs consumption can lower the risk of cardiovascular diseases since they contain choline. Choline plays a key role in breaking down a certain amino acid (homocysteine), which may contribute to the development of certain cardiovascular issues (Oen-Hsiao 2020).
! Cholesterol and eggs: In the past, eggs were demonised amongs people with hypercholesterolemia (high blood cholesterol levels) due to their cholesterol content. However, numerous studies prove that there is no link between egg consumption and risk of cardiovascular disease (Rong et al. 2013). In fact, it is quite the opposite.
There are two types of cholesterol: low-density lipoprotein (LDL) (“bad”) and high-density lipoprotein (HDL) (“Good”). High levels of LDL-cholesterol increase the risk of a heart disease and it appears that HDL-cholesterol reduces the levels of LDL. According to Soliman (2018) in Nutrients Journal, consumption of eggs increases HDL cholesterol and decreases the blood levels of LDL.
>Pumpkin seeds tahini
Pumpkin seeds are considered to be laden with nutrients, calories, fats, protein and fibre. They contain mainly polyunsaturated and monounsaturated fatty acids as well as many vitamins and minerals such as all vitamin Bs, vitamin C, vitamin E, vitamin K, calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc. (Garg 2020).
Due to the vitamin E and carotenoids present it pumpkin seeds, they are thought to have antioxidant potential which help in inflammatory processes reduction and protect against oxidative stress (Patel 2013).
Moreover, pumpkin seeds can be cardio-protective due to their antioxidant potential and magnesium content. This mineral helps in reduction of high blood pressure and lowers LDL and tryglycerides in the blood (Olatunji and Soladoye 2007; Rosanoff 2005). The fibre-rich profile of the seeds also reduces “bad” cholesterol levels.
There are numerous studies proving the connection between zinc consumption and fertility in men since it increases testosterone production and therefore- quality and quantity of sperms (Fallah, Mohammad-Hasani and Colagar 2018).
Bear in mind that pumpkin seeds tahini is concentrated form and is loaded with calories, which can lead to weight gain if not consumed in moderation. Be ware the allergic potential of the seeds- if you show any symptoms such as headache, itching, rashes, difficulty breathing after consuming them- contact your GP immediately.
Recipe directions below
MARENGO, K., 2019. Everything you need to know about eggs. [online]. Brighton, UK: Medical News Today. Available from: Eggs: Health benefits, nutrition, and more (medicalnewstoday.com) [Accessed 6 February 2021].
OEN-HSIAO, J., 2020. Everything you need to know about heart disease. [online]. Brighton, UK: Medical News Today. Available from: Heart disease: Types, causes, and treatments (medicalnewstoday.com) [Accessed 6 February 2021].
RONG, Y. et al., 2013. Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies. Nutrients Journal, 346(1), pp. 1-13.
SOLIMAN, G., 2018. Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease. Nutrients Journal, 10(6), pp. 780.
FALLAH, A., MOHAMMAD-HASANI, A. and COLAGAR, A., 2018. Zinc is an Essential Element for Male Fertility: A review of Zn Roles in Men’s Health, Germination, Sperm Quality, and Ferilization. Journal of Reproduction & Infertility, 19(2), pp. 69-81.
OLATUNJI, L. and SOLADOYE, A., 2007. Effect of increased magnesium intake on plasma cholesterol, triglyceride and oxidative stress in alloxan-diabetic rats. African Journal of Medicine and Medical Sciences, 36(2), pp. 155-161.
ROSANOFF, A., 2005. Magnesium and hypertension. Clinical Calcium Journal, 15(2), pp. 255-260.
PATEL, S., 2013. Pumpkin (Cucurbita sp.) seeds as nutraceutic: A review on status quo and scopes. Mediterranean Journal of Nutrition and Metabolism, 6(1), pp. 183-189.
GARD, P., 2020. 14 Amazing Health Benefits of Pumpkin Seeds. [online]. India: PharmEasy. Available from: 14 Health Benefits of Pumpkin Seeds – PharmEasy [Accessed 6 February 2021].
|Prep Time||20 minutes|
|Cook Time||40 minutes|
- 4 eggs room temperature
- 3/4 cup Pumpkin seeds tahini Theia's tahini
- 5-6 sun-dried tomatoes
- 1 tbsp yogurt
- 1 tsp baking powder/soda bicarb
- 1 tsp salt
- 1 tsp savoury (чубрица)
- vanilla essence
- 5 cherry tomatoes optional
- Preheat your oven to 180C without fan.
- Separate the egg yolks from egg whites.
- In a blender, add egg yolks and half of the tahini. Blend.
- Add the rest of the tahini with vanilla essence.
- In a cup, put the soda bicarbonate and yogurt to activate the soda. It should double in size.
- While you wait, beat the egg whites to reach a snow-like consistency.
- Add the activated soda in the blender with the sun-dried tomatoes. Blend again.
- Add all the spices. Blend again. It might take some time to reach a homogenous mixture, but keep blending.
- Then, gradually start adding spoon after spoon the egg whites and mix with a fork (not the blender!).
- This step is energy-consuming but it will be worth it.
- When you have reached a nice and smooth mixture, grease your desired baking form and pour it inside.
- Cut the cherry tomatoes in half and put them on top.
- Bake for approximately 40 mins (without fan) or until you think the buns are ready.
- When you take them out of the oven, cover with a towel to keep them warm and enjoy!