Manly Buns

Fri, 02/22/2008 - 12:31 -- Jack Shimek


SourceBread University online + 6 evolutions of suggestions from Ron.
Prep time5 hours
Cooking time
Total time5 hours


The kind of buns a man likes!

Ron asked for some really manly, hearty buns for his burgers, so we went to work on it in the lab (Lil' Minnesota's kitchen).

First, we got a recipe from Bread University online for Rustic Whole Wheat Walnut Bread and tweaked it a little with each batch until this 6th evolution, where Ron says we've arrived at perfectly manly buns.

The yield says 6, but you can almost get 7 out of this recipe.

This recipe also will make 2 small loafs for sandwich bread or a big honkin' round bread cooked on a stone.


1 3⁄4 t
active dry yeast
1 2⁄3 c
lukewarm water
2 T
2 c
unbleached white bread flour
1⁄2 c
whole wheat pastry flour
1 c
whole wheat (all purpose) flour
1⁄4 c
flax seed meal
1⁄4 c
hemp seed nuts
2 t
sea salt


We use a Kitchen Aid mixer, a glass bowl, a kitchen towel, a baking sheet, SilPat mat and bun rings.

In preperation, turn on the oven to "warm" (lowest possible setting) and turn it off when it reaches temp (this is just to create a warm place for the dough to rise in - you can use the microwave as well: just boil some water in a teakettle and put the hot teakettle in the microwave for a few minutes)

Put the water into the mixer bowl and heat or cool it to about 85 degrees F (29C), stir in the honey and sprinkle the yeast all over the top of the water. Let sit for about 5 minutes.

Meanwhile loosely hand mix all the dry ingredients in the glass bowl.

When the yeast has formed a foamy surface on the water, set the mixer bowl on the mixer base and, using the mixer blade, gradually shove the dry ingredients into the mixer bowl while running the the mixer on low (setting 1). [clean the glass bowl for a later step]

When the ingredients are formed into a rough dough, switch to the dough hook and knead at medium (setting 3) for a couple of minutes until the dough cleans the sides of the bowl. If the dough is sticky on the surface, sprinkle a little more flour in while kneading in the mixer.

Form the dough into a ball and place in the glass bowl (lightly oiled) and cover with the kitchen towel (this is usually lightly dusted with flour on the side facing the dough). Set the bowl into the slightly warmed oven and let rise for 2.5 - 3 hours (until doubled).

Go do something else..... tick, tick, tick....

When the dough is big, take out of the rising oven and turn out onto a flour-dusted cutting board. Punch it down and tri-fold it a few times. Spread it out a little and cut off a chunk and weigh it. Add or cut off pieces until you have 150gm +/- 5 gm (5 1/4 oz). Fold the added pieces in, if any, and turn the sides down under and flatten somewhat. Place in a bun ring on the SilPat sheet on a cooking sheet (no need to oil the SilPat, but you should oil the inside of the bun rings). Repeat to make 6 buns - you'll have a little left over that you can form however you want.

Let these buns sit, covered with the kitchen towel for about 1.5 hours. I usually do this in the microwave, since I'm going to turn on the oven to pre-heat it soon.

After 45 minutes, turn the oven on to 425F (220C).

After 45 more minutes, set the sheet with buns in the oven for about 25 minutes. Use a meat thermometer to check the inside temp, if you want. It shouldn't go up to 212F (100C). 190-205F (88-96C) should be okay. You can thump them also to check if they're done. The tops should be slightly hard.

When done, take them out of the rings and set onto a cooling rack. Put them away after cooling. A paper bag will let the crusts get harder, a sealed plastic container will keep them moister.

Enjoy your manly buns!


Health boost note:

This recipe has both flax seed meal and hemp seed nuts (shelled Hemp Seed) for adding Omega-3 fatty acids to the diet.

Hemp seed nut contains 2000 mgs of Omega 3 and 11 grams of Protein per
serving (2 Tbsp), so each bun has 615mg Om3 and 3.4gm Protein.

"Whole ground Flaxseed Meal provides fiber, Lignans & Omega-3
Fats." & "flaxseed meal may be one of the most powerful natural
cholesterol controllers yet discovered" One serving (2 Tbsp) contains
2400 mg of omega-3, so each bun has 740mg Om3.

From these seeds and nut, each bun has 1355mg Omega 3 fats!

Note on special tools:

1) Mike was able to cut some manly bun rings out of 5 in.
O.D. stainless steel tubing at his machine shop and de-burr the ends.
We cook the buns on a SilPat sheet inside these rings and they come out about 4-3/4
inch O.D. Otherwise they'd probly expand larger and not go up as high.

2) On some evolutions, we baked the buns on top of some corn meal
(has annoying "drop off onto the sofa" problem) and on some we oiled
the sheet we cooked them on, but we eventually went to baking them on
top of a Sil Pat silicone sheet and they didn't stick nada, so that's the final cooking configuration.

Sourcing notes:

100% Organic Hemp Seed Nut (Shelled Hemp Seed) was obtained from Manitoba Harvest, sold at A Market Natural Foods in Manchester.

Organic Whole Ground Flaxseed Meal was obtained from Bob's Red Mill, also sold at the A Market.

Reference for members of United Natural Foods buying clubs:

Bob's Flaxseed Meal: 4/16oz = Prod# 70622
Manitoba Hemp Seed Nut: 6/12oz = Prod# 824136