Off-season and base training are here … and you’ve been so good lately!!

— Trained hard for months
— Have been eating all your veggies
— Getting in all your lean protein, quality carbs and healthy fats
— You’ve even been trying out those green recovery smoothies for the micronutrient bonuses 🙂 .. see posts Micronutrients and  Friday Favorite: Funky Monkey Cacao Smoothie 

So maybe… Just this once … You could be a little bit bad and try something utterly “Sconey”

I don’t actually bake scones very often – but the damp and foggy weather here in Calgary over the weekend had me wanting to create something warm from the oven while brewing up some hot tea. Since I’ve been recovering from my recent Ironman, my main goal was to allow my brain and endocrine system to reset. For me that means no structured training or guided eating plan for 2 weeks and taking the time to enjoy other passions (such as creating in the kitchen). These scones were easy and fast to whip up – Soft and fluffy on the inside with that typical sconey crust and flaky exterior. I have a firm belief that no food is bad and that variety and moderation are key in every aspect of a good life .. including the kitchen!!

Before…

SAVORY … Ham and Cheddar Scones (285 cals, Carbs:26 Prot:10 Fat:15)
Makes 6-8 large scones

2 cups whole wheat or plain flour + 2 tablespoons for floured surface
1 Tbsp baking powder
1/2 tsp salt
1 tbsp (raw cane) sugar
3/4 cup shredded sharp cheddar cheese
1/2 cup diced ham
5 tablespoons cold unsalted butter (coconut oil can be substituted)
1/2 cup buttermilk or coconut milk

After… Yum

SWEET … Mango or blueberry Coconut Scones (281 cals, Carbs:31 Prot:8 Fat:14)
Makes 6-8 large scones

2 cups whole wheat or plain flour + 2 tablespoons for floured surface
2 1/2 teaspoons baking powder
1/2 tsp salt
1 cup shredded coconut, plus extra to sprinkle
3 tbsp (raw cane) sugar
5 tablespoons cold unsalted butter (coconut oil can be substituted)
1/2 cup buttermilk or coconut milk
1 teaspoon vanilla
1 cup diced mango or 1 cup of blueberries

METHOD
1. Preheat oven 425 degrees F
2. Combine the dry ingredients, (eg: flour, baking powder, cane sugar, coconut and salt), in a large bowl.
3. Cube the cold unsalted butter and add to the dry mixture.
4. Using a pastry cutter or your clean hands, quickly cut the fat into the flour until the mixture looks something like corn meal in texture – Don’t over mix.
5. Gently stir in (mango/blueberries and coconut) or (cheese and ham)
6. Add liquids – buttermilk or coconut milk and vanilla if indicated in a medium bowl; stir into the dry ingredients until a soft dough forms.
7. Sprinkle a clean counter with remaining flour. Turn the dough out onto the flour.
8. Knead 3-4 times, until the dough just comes together (using flour so it doesn’t stick to the counter.)
9. Roll the dough into an 8-inch circle.
10. Use a pizza cutter to cut each circle into 6-8 wedges and transfer to a parchment prepared baking sheet.
11. Bake the scones about 18-20 mins until firm to the touch, and the tops are golden.

Gluten free options are available, substitute WW flour with coconut or almond flour. This will also lower the glycemic index and by doing this you can also dial back some of the buttermilk and cut 1 tbsp of butter per recipe.

Tip: Don’t over mix the dough and use cold butter. All your starting components should be kept as cool as possible for the lightest and flakiest scones. Serve warm and enjoy!!!!! 🙂

Barb Bryan,
BSc(Pharmacy/Nutrition)
APA Prescribing rights