The Perfect Little Mid Morning or Afternoon Snack

The Perfect Little Mid Morning or Afternoon Snack

Apple and Coconut Buns


1 tbsp fast action dried yeast

1 tsp cardamom seeds, freshly ground

A pinch of sea salt

1/2 cup unsalted butter or coconut oil

250 ml (1 cup) soya milk (or milk of your choice

5 tbsp maple syrup

2 cups light spelt flour

1 cup wholegrain spelt flour


1/2 cup  unsalted butter at room temperature or coconut oil

 ½ cup applesauce, unsweetened

2 eating apple, grated, excess green moisture squeezed out

2 tbsp desiccated coconut

Beaten egg to glaze

¼ cup of sultanas

2 tsp cinnamon


(makes around 10 buns)

Instructions – Stir the yeast, cardamom and salt in a large bowl and set aside. Melt the butter in a saucepan, add the milk and honey and heat until the temperature is about 40 degrees (100f). Pour over the yeast and stir until dissolved.

Sift the flours together and add about two-thirds of it to the yeast and milk mixture. Mix to a dough. Gradually knead in enough of the remaining flour just until soft and no longer sticky. Do not over knead. Cover and leave to rise in a warm place for about an hour, or until double in bulk.

On a floured surface roll and stretch the dough to a rectangle, about 50 x 45cm (20 x 18 in) wide

and about 5 mm ( ¼ in) thick.  Spread the coconut oil and applesauce evenly across the whole dough and sprinkle on the apple shreds, coconut, sultanas and cinnamon.  Carefully lift a third of the dough (closest to you) and fold it two- thirds of the way up, then fold down the top third.  Now you should have a rectangle that is roughly 50 x 15 cm (20 x 6 in).  Use a sharp knife to cut the dough into roughly 3cm (1 / ¼ in ) wide strips.

Take each strip and carefully (so the filling doesn’t fall out) roll  them three times and tie into loose knot-shaped buns, with the ends tucked under the bottom.  Put on a baking tray lined with baking paper, cover with kitchen towel, and leave to rise for 30 minutes.

Preheat the oven to 220 degrees,  Brush the buns with a beaten egg and bake for 10 – 12 minutes, until golden.

Why Spelt –

A wonderfully nutritious and ancient grain with a deep nutlike flavor, spelt is a cousin to wheat that is recently receiving renewed recognition. Spelt products can be found in your local health food store year-round.

Spelt is an ancient grain that traces its heritage back long before many wheat hybrids. Many of its benefits come from the fact that it offers a broader spectrum of nutrients compared to many of its more inbred cousins in the wheat family. It can be used in many of the same ways as wheat including bread and pasta making. Spelt does not seem to cause sensitivities in many people who are intolerant of wheat.


Spelt has slightly fewer calories than wheat flour and is somewhat higher in protein. The flour is easy to digest but is lower in fiber than wheat.

The gluten in spelt flour is a little unusual. Unlike wheat flour, which is quite resiliant and often needs a long kneading time (with breads) to strengthen its gluten and give the bread structure, the gluten in spelt flour breaks down fairly easily. This means that it is pretty critical not to overmix it, or risk having a crumbly texture imparted into whatever you’re making.


Enjoy these little buns, for morning tea for to curve that 3:30 itis attack. Great for people on the go for a little pre training snack.  For all the mums put there great for lunch boxes or afternoon tea fresh out of the oven. Little Hint tho go easy on the cardamon, as it has quiet a strong and distinct flavour, my kiddies prefer them with it.