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Swedish Cardamom Buns

October 11, 2020 by Maria Adams Leave a Comment

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These Swedish cardamom buns are just the thing for when you need a special treat to serve your family or friends. Roll up your sleeves and let’s get baking!

Pin

Disclosure: Some of the links below are Amazon affiliate links. This means that at no additional cost to you, if you click through and make a purchase I will earn a commission.

Swedish Cardamom Buns

Ok, friends. You asked for it. I guess sharing pretty pictures of my homemade Swedish cardamom buns wasn’t enough, so I am excited to finally share the recipe with you too.

Swedish cardamom buns, known as “Kardemummabullar” in Swedish, have been a part of my life since I was little. Growing up, I would often come home from school to find that my mom had made a fresh batch of “bullar.” I would probably eat 3 or 4. Never just one. They are so incredible when they are fresh.

cinnamon rollsPin

“twirls”

What about Cinnamon Buns?

Cinnamon buns (“Kanelbullar”) are also popular in Sweden, and you could use either filling in this recipe. My mom is one of the few people I know who doesn’t like cinnamon, so needless to say, she always made cardamom buns instead, and that became my preference too.

Cardamom RollsPin

“rolls”

Let’s Get Baking

Like anything, getting these just right can take a little practice, but the more you do it the better they will turn out. Here are some tips to get you started:

Working with Yeast

  1. Make sure your yeast is fresh. Check the expiration date and test it make sure it’s active.
  2. Use a thermometer to make sure the water is at just the right temperature.
  3. Let your dough rise in a warm, draft-free place. If your kitchen is cold, consider using the proofing feature of your oven.

Working with Flour

  1. Use all-purpose flour (not whole wheat).
  2. Ideally, measure the flour using a scale. If you don’t have that, gently spoon flour into measuring cups and level with a knife.

Working the Dough

  1. I love to make these in my Kitchen Aid Mixer. However, you could also simply mix the ingredients together with a spoon and then use a hand to knead the dough. This is definitely the more therapeutic method!
  2. Either way, don’t overwork the dough. Mix it just enough.
Cardamom RollsPin

“twirls”

Essential Ingredients

  • Cardamom is, of course, essential for these buns. Whether you choose to buy ground cardamom or cardamom seeds is up to you, but the latter definitely requires more work. Lately, I have been doing a combination, grinding up about a tablespoon of cardamom pods with my mortar and pestle and then supplementing with ground cardamom for the rest.
  • Yeast. This is the kind I have been buying. It’s the kind my mom uses too, and she is an expert when it comes to baking these. Fresh yeast (not dry) is also wonderful to work with, if you can find it.
  • Swedish Pearl sugar! What is pearl sugar? It’s a coarse sugar, almost like mini pearls, that is a staple in Swedish baking. I often use it on other baked goods too, like these Strawberry Oat Muffins and these Cardamom Muffins.

Helpful Tools

  • Mortar and pestle – if grinding your own cardamom, kind of fun, but a bit of work–not the right choice if you are looking to cut minutes from this recipe!
  • Kitchen scale – helpful for measuring the flour, but you can also just use measuring cups, being sure to carefully spoon the flour so it doesn’t get packed down
  • Paper muffin liners – these are environmentally friendly and slightly larger than standard ones, but regular cupcake liners will work too
  • Rolling pin
  • Pastry cutter – for dividing the dough and slicing it into strips
  • Pastry brush – for brushing on the egg yolk

Fika timePin

Fika Time!

Ok, now it’s really time to get baking. Be sure to enjoy these as part of a traditional Swedish fika with your friends or family.

If you love fika, you may even want to get one of these cute tops from my merch store. Half of my profits go to No Kid Hungry.

Finally, I also recommend this fun cookbook called Fika by Anna Brones and Johanna Kindvall. My recipe is actually adapted from this cookbook and there are so many other wonderful recipes in there too. Not to mention the illustrations, which are fantastic!

Cardamom RollsPin

Swedish Cardamom Buns

These Swedish cardamom buns are just the thing for when you need a special treat to serve your family or friends. Roll up your sleeves and let's get baking! Adapted from a recipe in the cookbook "Fika" by Anna Brones and Johanna Kindvall.
Print Recipe Pin Recipe
Prep Time 20 mins
Cook Time 16 mins
Rising Time 1 hr 30 mins
Course Dessert, Fika, Snack
Cuisine Swedish

Ingredients
  

  • 6 tablespoons unsalted butter vegan or dairy free? use vegan butter spread
  • 1 1/2 cups milk plain oat milk works well too!
  • 2 teaspoons active dry or instant yeast
  • 4 1/2 cups (640 grams) all-purpose flour plus extra for kneading and rolling out the dough
  • 1/4 cup cane sugar
  • 1/4 teaspoon salt, not Kosher or coarse
  • 1-2 teaspoons ground cardamom (grind/crush whole cardamom seeds with a mortar and pestle) if using seeds, grind extra for filling

Filling

  • 6 tablespoons butter, softened
  • 1/3 cup cane sugar (use 1/4 - 1/2 cup depending on preference!)
  • 3-4 teaspoons ground cardamom (ground cardamom seeds) (you can use cinnamon instead or use both!)

Topping

  • 1 egg, beaten
  • 2-4 tablespoons pearl sugar

Instructions
 

  • In a small saucepan over medium heat, melt the butter. Stir in the milk and let warm until it reaches 90-110 degrees F (or the temperature listed on the package). A thermometer is helpful.
  • Pour a small amount (about 3 tablespoons) of the butter and milk mixture into a small bowl. Stir in the yeast and let sit for 3-5 minutes, until bubbles start to form. Use a little spatula to scrape down the sides.
  • In a large bowl or the bowl of a standing mixer fitted with the dough hook attachment, combine flour, sugar, cardamom, and salt. Add the yeast mixture and the rest of the milk and butter mixture. Combine with the standing mixer set to medium speed or using a wooden spoon. Continue kneading the dough with the dough hook attachment until it releases from the sides and is smooth and elastic, about 1 minute. If using your hands, transfer to a lightly floured surface and knead by hand for 3-4 minutes.
  • Leave the dough in the bowl, (or place the dough back in the bowl), cover with a tea towel, and let rise until doubled in size, this could take anywhere from 30-60 minutes depending on the temperature of your kitchen and the quality and quantity of the yeast.
  • Place 30-34 paper muffin liners on the rimmed baking sheets. (See recommendations in blog post).
  • When the dough has finished rising, transfer it to a lightly floured counter surface. Knead it for a minute or two and then cut it into half. Roll out each half into a large rectangle, about 10-12 inches by 16-18 inches.
  • With the shorter side of the rectangle facing you, use a small spatula to spread half of the softened butter onto the rolled out dough. Next, sprinkle with half of the sugar and half of the cardamom. (Add more or less butter, sugar, and spice as desired).
  • TO MAKE TWIRLS: With the short side facing you, fold the dough in half and cut into 15-17 pieces. Use a pastry slicer or knife and start in the middle and then keep dividing each section in half. (See image). Next, pick up one strip at a time. Hold at each end and twist and twirl one side around the other, tucking the final end piece underneath and placing it one of the muffin liners on the baking sheet. Repeat with each strip.
    TO MAKE ROLLS (easier!): Roll up the dough and then slice into 15-18 pieces.
    Baking Cardamom BunsPin
  • Roll out the second piece of dough, top with butter, sugar, and cardamom, and shape as desired per directions above.
  • Once all the buns are on the baking sheets. Cover with a tea towel and let rise for about 30-40 minutes, until you see they have risen a bit more.
  • Meanwhile, preheat the oven to 425 degrees F.
  • One the buns are done rising, brush with the beaten egg and then sprinkle with pearl sugar. Bake for 8-9 minutes, until golden brown. (Monitor oven closely as cooking time can vary.)
  • Once done, transfer to a wire rack to cool slightly. Enjoy! These are best when fresh, so freeze leftovers once fully cooled and take them out as needed.

Cinnamon RollsPin

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Filed Under: Brunch, Fika, Kid-Favorite, recipes, Snacks, Swedish Tagged With: Bullar, cardamom, Cardamom Buns, Kardemummabullar, Swedish

Previous Post: « Help Your Child Establish a Positive Relationship with Food
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I'm Maria, a mom and Registered Dietitian with a love for good food. Let me help you navigate your way to happier, more confident eating and cooking. I take a non-diet, intuitive eating approach and truly believe that all foods can fit! Read More…

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Maria Adams MS MPH RDN
So I tried to make an impromptu video on how to ma So I tried to make an impromptu video on how to make a chocolate banana smoothie. As you can see it did not go too well. 🤣Seriously, there are several takes like these. My 14-year old was manning the camera and couldn’t keep himself from laughing, which meant that I could not stay serious either. 😂(So then I tried filming myself, but holding your phone with one hand and trying to pour a smoothie into a glass with the other is not so easy.) It might be time to invest in a phone stand. (Or stick to photos!)

In case you are curious about how to make this smoothie, here is the recipe:

Chocolate Banana Smoothie 🍌🍫

1 cup milk
1 banana (frozen for a thicker and colder smoothie) 
1 tablespoon cocoa or cacao powder (we love @flavanaturals which is delicious and extra high in antioxidants )

(Optional add in: 1 tablespoon peanut butter)

Simply combine everything in a blender until smooth. Pour into a glass & enjoy! It’s perfect snack for hungry, growing tweens and teens....and hungry, busy mamas too! It’s especially great for refueling post-exercise. 

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Mix up your usual breakfast or snack by adding a v Mix up your usual breakfast or snack by adding a veggie or two. 🌱Sure, eggs on toast are delicious alone, but they really make you pause and slow down when they are presented in as colorful of a way as here.⁠⁠ 💛
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Veggies not only add beauty, but they also add flavor, texture, and, of course, nutrients. ⁠(Microgreens are one of my favorite additions. I also love radishes and need to remember to buy them more often!)⁠⁠
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Sure, it takes a little more work to wash and slice up some produce, but the effort is well worth it. ⁠⁠💫
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Happy Weekend! 💫It’s snowing here again, but Happy Weekend! 💫It’s snowing here again, but it’s winter after all. ❄️ I find it absolutely beautiful but that said, I admit I am also looking forward to warmer days and being outside without my fingers & toes getting cold so easily! (hello #reynauds)

I did get my boys out for a dog walk in the snow this afternoon. Grateful for these moments. ❤️ Also grateful for our dog who gets us out of the house even when it’s cold out. 

Hoping we get enough fresh snow for cross-country skiing this weekend. And perhaps an outdoor fika. ☕️What are your weekend plans? 

#stillwinter #marblehead #weekendmood #getoutside #snowflakes #halsanutrition
More snow is coming ❄️❄️❄️here and to More snow is coming ❄️❄️❄️here and to say that temperatures have been cold throughout most of the US lately would be an understatement! 💨So why not warm up with a hot bowl of soup or stew. 🍲

My latest blog post features a round up of 11 delicious vegetarian soup and stew recipes from some of my favorite food bloggers. Best of all, they can all be made with the help of an instant pot or slow cooker.

Included in the round up is my slow cooker black bean, sweet potato, quinoa chili pictured here. 🌶 

Get the link in my profile. ⤴️ 

What’s your favorite soup or stew?

#slowcookerrecipes #vegetarianrecipes #plantforward #halsanutrition #familyfriendly #instantpotrecipes #familyfuel #souprecipes #stewrecipes #vegetarianchili #foodtographyschool #foodtography #meatlessmonday
Anyone know what these are? They are “semlor” Anyone know what these are? They are “semlor” and they were traditionally eaten in Sweden on Fat Tuesday. (These days they are enjoyed for a longer stretch of time.) 

Semlor are an absolute favorite of mine. The combination of real whipped cream, almond paste, and the sweet cardamom bun is 💯.

There was a time when these would have been on my “shouldn’t eat” or “should restrict” list. I still ate them, but with a side of restraint and overanalyzing.

Thankfully, I was eventually made aware that I was being affected by diet culture. These days I eat semlor with pure joy and satisfaction. 💗

#semlor #semla #fattuesday #fettisdagen #svenskmat #svenskkultur #dietculture #dietculturedropout #intuitiveeating #nondiet #foodtographyschool #foodtography @foodtographyschool #bakersofinstagram #swedishfood #whippedcream #almondpaste #cardamombuns #swedishtradition #replicasurfaces #halsanutrition
Happy Valentine's and Galentine's weekend! ❤️O Happy Valentine's and Galentine's weekend! ❤️One of the simplest ways to celebrate is with chocolate. 🍫I mean, flowers are nice, but chocolate is divine. ⁠⁠
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I recommend getting outside for a nature walk, some skiing, or even just a neighborhood stroll. 🏡Last weekend I got my family out for a walk and we mixed it up by walking down streets that we had never been on before...even though we have lived in this neighborhood for almost 6 years!⁠⁠
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After this "forced family fun" 🤣,as I know some people like to call it, keep the family gathered by serving up a cozy, delicious, chocolatey snack: like this chocolate fondue platter or a cup of homemade hot cocoa with extra whipped cream. Yum.⁠⁠ Recipes for both are on my website. 
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Also, Happy Winter Break if your kids are off. ❄️We will be home all week, so check back here for recipe ideas that your kids can make on their own or with a little help from you. Who knows, maybe I will even have my kids help me post my first Instagram reel. (The ones that are already on here are thanks to my fabulous niece @kateginder ).⁠⁠
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#valentines #galentines #familyfun #chocolatefondue #cocoa #meltedchocolate #familysnack #forcedfamilyfun #recipeontheblog #halsanutrition #winterbreak
Who eats the most citrus in your house? 🍊⁠⁠ Who eats the most citrus in your house? 🍊⁠⁠
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I'm pretty sure I'm the #1 consumer here. However, as may be the case for many of you, I find that when I cut it up and put it out the rest of my family is much more likely to indulge. 💛 (The exception being with clementines, 𝒂𝒍𝒎𝒐𝒔𝒕 everyone in my house is pretty good at peeling their own.)⁠⁠
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Inspired by my friend @jennyshearawn, I took my sliced up citrus a step further in this picture, drizzling it with a touch of honey and lime and then sprinkling on some mint leaves. 🌱🍊🍯Yum! It was almost too pretty to eat it! If you are in a fruit rut or want to get some more vitamin-C packed citrus into your family I totally recommend this simple citrus plate.⁠⁠
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Ok, time for an afternoon grapefruit break. I grew up eating grapefruit with my breakfast in the winter, but these days I find it hard to take the time to do so in the mornings!⁠ 🤪⁠⁠
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#vitaminC #citrus #oranges #caracaraoranges #dietitiansofinstagram #bostondietitian #marblehead #foodtography #foodtographyschool #eattherainbow #colorfulplate #healthyeats #nourishingeats # eatmorefruit #plantfoods #plantbased #grateful #fruitsalad #citrussalad #wintersalad #citrusplatter #winterfruit #immunesupport #momnutrition #kidsnutrition #thankyoucalifornia #familysnack #familynutrition #halsanutrition ⁠⁠
Happy World Pulses Day!⁠⁠ 🎉 ⁠⁠ What are Happy World Pulses Day!⁠⁠ 🎉
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What are "pulses"? Pulses include chickpeas, beans, dried peas, and lentils. These vegetarian sources of protein pack in a lot of nutrition without a big carbon footprint. ⁠⁠🌱
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This makes them a sustainable choice that we should choose more often. 🌏Another plus is that they are generally inexpensive and easy to store for long periods of time.⁠⁠
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These vegetarian meatballs are a fun way to add more pulses to your repertoire. ☀️Made with nutrient-packed and flavorful ingredients such as sunflower seeds, hemp hearts, and sundried tomatoes, these veggie meatballs also feature cannellini beans.⁠⁠
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Cannellini beans, sometimes called white beans, are a versatile pantry staple. In addition to providing protein, they also offer fiber, folate, iron, and other nutrients. ⁠⁠💪
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Check out my blog to get the recipe. You will also find other great meatless meal ideas such as black bean sliders, veggie chili, lentil salad, and hummus. ⁠⁠😋

PS - To the emoji creators, whoever they are, we need a pulse emoji or two! 
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#pulseemojis #emojicreator #worldpulsesday #pulses #worldpulsesday2021 #internationalpulsesday #nutritioninformation #vegetarian #flexatarian #foodatarian #intuitiveeater #foodawareness #plantbasedprotein #plantbasednutrition #plantbased #eatmoreplants #sustainablefoods #registereddietitian #nutritionist #pantrystaples #cannellinibeans #beans #driedbeans #cannedbeans #veggiemeatballs #vegetarianmeatballs #spaghettisquash #deliciouseats  #recipeontheblog #halsanutrition ⁠⁠
What’s your go-to snack? For me it’s often a h What’s your go-to snack? For me it’s often a handful (or two!) of almonds and a banana, an apple with peanut butter, yogurt and granola, or cheese and cucumbers on rye crispbread. 

But sometimes I get a little fancier and make things like this chia pudding. It really just takes a couple of minutes to stir together. The catch is you have to wait a few hours or even overnight to allow the chia seeds to soak up liquid. Of course, prepping ahead also means you have a nourishing snack waiting for you when needed. 

Chia seeds are part of my weekly diet. Rich in protein, healthy fat, iron, and fiber they are small but mighty. 💪 My kids like them as part of granola, blended into a smoothie, or baked into muffins or cookies. My older son likes chia pudding as well.

Are you a chia fan? How about a chia pudding fan? 

#chiaseeds #chiapudding #snacktime #proteinpacked #cardamomchiapudding #strawberries🍓 #recipecomingsoon #snackideas #nourishingmoms #antidiet #nourishingteens #nourishingkids #nondietapproach #joyfuleating #foodtographyschool #foodtography @foodtographyschool #halsanutrition
Let's talk lunch for a second. 🌯There is no dou Let's talk lunch for a second. 🌯There is no doubt that in our American culture we want it to be quick and easy. Enter the sandwich, it takes just a couple of minutes to throw together and not much longer to eat.⁠⁠
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Sandwiches are the go-to lunch for my kids on most days. At age 12 & 14 they can easily make their own sandwiches as long as I keep some ingredients on hand.⁠⁠🍞🥬🥒🧀
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Of course, eating the same old sandwiches can get boring pretty fast. So how do you keep it interesting? One of my favorite ways is to vary the bread! From bakery-fresh sourdough, to hearty whole grain, to cute little buns, to fresh baguette.⁠⁠ In addition, toasting or Panini pressing bread can do wonders.
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Pictured here is my 12-year old’s favorite sandwich: butter, ham, and greens. But instead of our usual go-to whole grain bread, here it's served on toasted whole wheat Naan bread. Yum. ⁠⁠
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Today he was rather excited for lunch because we had leftover brioche buns from burgers that we had over the weekend. So he made his favorite sandwich on lightly toasted brioche. He said it was so good that I should try one too. I'm not usually a ham sandwich girl, but I took it as a bonding moment and gave it a try. He toasted the bread for me because he said you have to be careful so it doesn't burn. 
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Verdict? It was quite tasty! Even better? The shared lunch experience.⁠⁠ ❤️
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Bottom line: ⁠⁠
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1) Mix up your usual sandwich routine by trying different kinds of breads and buns. ⁠⁠Try toasting & panini-pressing too. 
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2) Let your kids take the lead in creating their sandwiches. And then give one of their sandwiches a try! ⁠⁠
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What is your favorite sandwich? How about your child's?⁠⁠
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#motivationmonday #sandwiches #lunchsandwiches #lunchideas #familylunch #kidslunch #whatsforlunch #teenlunch #halsanutrition⁠⁠ @northcountrysmokehouse #hamsandwich
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TGIF! Get the weekend started with this fun snack TGIF! Get the weekend started with this fun snack or dessert board! ✨It’s guaranteed to get your kids away from their screens and gathered together! 😉It would also be fun to serve up on Super Bowl Sunday.

No major directions needed for this one. Simply melt a chocolate bar or chocolate chips. 🍫I usually do this in a double boiler over the stovetop but a microwave works great too—just be sure to stop and stir every 20-30 seconds. Then pour it into a little bowl, put it on a tray or cutting board, and add an assortment of goodies to go with it. Serious yum. 👌

I like to look for fairly traded dark chocolate. Dark chocolate is a rich source of flavanols, a type of antioxidant that is good for both your heart and brain. ❤️ It’s also high in magnesium and iron. To get the maximum benefit choose chocolate that is 70% dark chocolate or higher. If you prefer the taste of milk chocolate, try mixing half dark chocolate with half milk chocolate. 👍

#tgif #chocolatefondue #fondueparty #chocolateboard #snackboard #dessertboard #superbowlsnacks #darkchocolatelover #flavanols #cocoa #fairtrade #foodtography #heartmonth #familynutrition #halsanutrition
Fun fact: What is the primary driver when it comes Fun fact: What is the primary driver when it comes to our food choices? Taste! Makes sense given that we are born with more than 10,000 taste buds!⁠⁠
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I'm back to teaching @endicottcollege and during the first couple days of class, we spent a good amount of time just discussing what drives our food choices. Turns out, there is 𝘢 𝘭𝘰𝘵 to consider. In addition to taste, here are some other factors involved in this decision:⁠⁠
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-food preferences (texture, creaminess, appearance, etc.)⁠⁠
-enjoyment ⁠⁠
-culture ⁠⁠
-environment ⁠⁠
-social life; your peers, social gatherings⁠⁠
-mindfulness vs. multitasking⁠⁠
-food and diet trends⁠⁠
-nutrition knowledge - or rather, one's 𝓅𝑒𝓇𝒸𝑒𝓅𝓉𝒾𝑜𝓃 of foods as "healthy" or "unhealthy"⁠⁠
-current state of health (e.g., medical need for special diet or trying to lose/gain weight)⁠⁠
-food allergies and intolerances⁠⁠
-advertising⁠⁠
-time⁠⁠
-convenience⁠⁠
-accessibility⁠⁠
-cost⁠⁠
-habits⁠⁠
-emotions⁠⁠
-hunger level⁠⁠
-schedule for the day (e.g., eating a big breakfast before a morning of teaching or light breakfast before going for a run)⁠⁠
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Can you think of other ones? ⁠⁠
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Something else that I pointed out to my students is that many of these factors are completely or partially out of our control. This is one of the many reasons why trying to completely change the way you eat (e.g., by going on a restrictive diet) can be difficult.⁠⁠
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Ok, time to whip of some of these blueberry scones so that they will be ready in time for fika! Hop on over to my blog, link in profile, to get the recipe.⁠⁠
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#nutrition101 #nutritioneducation #nutritionknowledge #nutritionfromsciencetoyou @joansalgeblake #fooducation #collegenutrition #registereddietitian #nondietapproach #halsanutrition #blueberryscones #oatmealscones #recipeontheblog #foodtography #foodtographyschool #fikatime ⁠⁠
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Meet Maria!

I'm a Swedish-born, New England-raised dietitian with a love for good food and baking. Follow my blog for nourishing recipes, non-diet nutrition advice, and a touch of Swedish inspiration. Read More…

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