I know I promised to share my niece Kaprina's scone recipe today but, as I was googling a healthy scone recipe to discover a way to reduce or substitute the 1/2 cup olive oil in her recipe, I came across this sweet potato scone recipe on deliciouswisdom.com. It was adapted from a recipe in Superfoods Rx by Steven Pratt, M.D. and Kathy Matthews. Kaprina's major redo of a not-so-clean scone recipe was extremely impressive. This sweet potato scone recipe has similar ingredients as Kaprina's recipe but it uses only 1 tbsp oil instead of 1/2 cup oil, just 2 tbsp maple syrup or agave nectar, shredded raw sweet potato instead of canned pumpkin, plain yogurt in place of buttermilk or soymilk, plus the addition of oatbran, flaxseed, and wheat germ. It takes Kaprina's recipe to an even higher nutritional level. Thank you, Kaprina. You were the inspiration for this recipe. It is so light and guilt-free. Pair it with a yogurt smoothie and you have a perfect breakfast on the run.
Sweet Potato Scones
Yield: 10 scones
1 cup + 2 tbsp whole wheat flour (I used whole wheat pastry flour.)
¼ cup oat flour
4 tbsp flaxseed
4 tbsp wheat germ
2 tsp baking powder
½ tsp baking soda
¼ tsp cinnamon
1/8 tsp nutmeg
1 egg, lightly beaten
1 tbsp canola or olive oil
2 tbsp real maple syrup or agave nectar
1/3 cup plain organic yogurt (I used homemade yogurt.)
1 cup raw shredded sweet potato or yam
1/3 cup dried cranberries
1 tsp orange zest (I didn’t have any oranges. It still tastes very good without the zest.)
Preheat oven to 375°. In a large bowl, mix together flour, oat bran, flaxseed, wheat germ,
baking powder, baking soda, cinnamon, and nutmeg. In a separate bowl, combine egg, oil, maple syrup (or agave nectar), yogurt, sweet potato, dried cranberries, and orange zest. Stir wet ingredients into dry until just combined. Do not overmix. Knead the dough by hand for 3-4 minutes. (I found the dough to be too wet to knead, so I coated the top and underside with a dusting of flour then patted it into a circle to ½ inch thickness. This way it prevents overworking which can cause scones to be tough. My method worked because the resulting product is tender and light.) Use a water glass tipped upside down to cut round pieces. (I used a round donut cutter with the small inner circle removed.) Gather up scraps, roll them into a ball, and respread dough to cut out more circles. Place scones onto a lightly oiled baking sheet and bake for 20 to 25 minutes or until golden brown. I sprinkled mine with a little sugar strictly for visual appeal. They don’t require additional sweetness. These are equally good warm or at room temperature spread with a little butter.
Wednesday, July 22, 2009
Today’s mileage: 3.25 mile bike ride
Total Mileage for July: 28 miles
Bible reading? Yes.
Thursday, July 23, 2009
Today’s mileage: 7 miles
Total Mileage for July: 35 miles
Bible reading? Yes.
Friday, July 24, 2009
Today's mileage: 3.25
Total Mileage for July: 38.25 miles
Bible reading? Yes.
Thursday, July 30, 2009
Today's mileage: 4-mile bike ride from home to the Crow Wing Co. Airport and the County Garage and back home.
Total Mileage for July: 42.25 miles
Bible Reading? Yes.