These scones are the perfect answer to the morning rush. Unlike a lot of low-fat foods, which can be so loaded with sugar that you feel hungry soon after eating them, these are quite filling – you can eat just half of one and still satisfy the need for morning sustenance. Plus, you'll get in a nice amount of bran for the day, an appropriate source of roughage.
Food as Medicine
One meta-analysis of seven studies, encompassing some 150,000 people, showed that those with the highest intake of dietary fiber – such as one finds in whole grains – had a 29 percent lower risk of cardiovascular disease compared to those with the lowest consumption.
1/2 cup sugar
5 tablespoons grape seed or expeller-pressed canola oil
1/8 teaspoon lemon zest
1/2 cup oatmeal (not instant)
1/4cup wheat bran
1 1/2 cups unbleached white flour
2 tablespoons millet
2 tablespoons poppy seeds
1/2 teaspoon salt
1 tablespoon baking powder
1/2 teaspoon cinnamon
1/2 cup milk
ZESTY LEMON TOPPING:
3 tablespoons freshly squeezed lemon juice
1/4 cup confectioners' sugar
1. Preheat oven to 375° F.
2. Whisk the egg, sugar and oil together in a bowl. Mix the lemon zest and all of the dry ingredients together in a separate bowl and stir with a wooden spoon until all of them are evenly dispersed throughout. Slowly add the dry ingredients into the egg, sugar and oil, and mix to create a thick dough. Add the milk and mix well.
3. Lightly grease a baking pan. Scoop up tablespoonfuls of the dough and drop them one by one in mounds onto the baking sheet, leaving 2 inches of space between. You should have about 10 scones. Bake for 15-20 minutes, just until the crust is barely golden brown and the dough is dry. Remove from the oven and let cool for 10 minutes.
4. With a fork mix the Lemon Topping ingredients until the sugar is completely melded in. Drizzle 1 tablespoon ever each scone.
Tip from Rosie's Kitchen:
If you want to make these scones completely dairy-free, substitute soy milk for regular milk. I also sometimes add 1 cup of walnuts for crunch and texture.
Makes 6 Scones
Nutrients Per Serving:
Saturated Fat 1.5g
(25.4% of calories from fat)
This recipe is from THE HEALTHY KITCHEN – Recipes for a Better Body, Life, and Spirit by Andrew Weil, M.D and Rosie Daley (Knopf)