March is National Nutrition Month, and I think it’s time to correct a common misconception. Many people believe that a nutritious diet is a restrictive one – that in order to qualify as “healthy” you have to completely cut out this food or that nutrient. But a healthy diet needs to be a realistic one. And let’s be honest, we all like a treat now and then. But when an afternoon craving hits, there are better ways to manage it. This could mean consciously paying attention to portion sizes, such as choosing to savor one square of chocolate instead of mindlessly downing the whole bar. Or it can mean selecting a food that’s similar to the one you’re craving but is a little lighter on calories and bit more nutritious – like these Banana Maple Walnut Scones!
There’s no reason you can’t enjoy a scone as an afternoon snack. But the typical coffee shop scone can run upwards of 400-500 calories and also pack a hefty amount of sugar and saturated fat. Not these homemade scones! By subbing banana for part of the butter and sugar and adding in some nutritious walnuts and oats, these treats not only cut down on the calories, sugar and saturated fat, they also provide extra nutrients like potassium, fiber and heart-healthy fats. And with a light maple glaze, you get a taste of indulgence to help satisfy those sweet cravings more nutritiously.
Nutritious changes don’t have to be drastic, and yes, there is room for indulgence!
Banana Maple Walnut Scones
- 1 ¾ cups GF Flour Mix
- ½ cup gluten-free quick-cooking oats
- ¾ cup walnuts, toasted and chopped
- ¾ teaspoon xanthan gum
- 1 Tablespoon baking powder
- 1 teaspoon cinnamon
- ½ teaspoon ginger
- ½ teaspoon salt
- 4 Tablespoons cold butter, chopped
- 1 large egg
- ½ cup mashed banana
- 3 Tablespoons milk
- 3 Tablespoons maple syrup
- 1 teaspoon vanilla extract
- Tapioca flour, for shaping dough
- ½ cup powdered sugar
- 1 Tablespoon butter, melted
- 2 Tablespoons maple syrup
- 1 teaspoon vanilla extract
- Pinch salt
- Chopped walnuts, for garnish (optional)
- Preheat oven to 425˚F. Line a baking sheet with parchment paper.
- In a medium mixing bowl, whisk together GF Flour Mix, oats, walnuts, xanthan gum, baking powder, cinnamon, ginger and salt. Using a pastry cutter or fingertips, work butter into the dry ingredients.
- In a separate bowl, whisk together egg, banana, milk, maple syrup and vanilla. Pour mixture into the dry ingredients and mix with a large spoon to incorporate completely. The dough will be somewhat sticky.
- Sprinkle a cutting board with tapioca flour and place dough on top. Divide dough into two halves and sprinkle with tapioca flour to reduce stickiness. Shape each half into a 1-inch-thick circle and cut into 6 triangles.
- Place scones on prepared baking sheet and bake for 10-15 minutes, or until lightly browned. Remove from oven and allow to cool completely.
- To prepare the glaze, whisk together powdered sugar, melted butter, maple syrup, vanilla and salt until smooth and creamy. Drizzle glaze on scones and sprinkle with chopped walnuts, if desired.
Serving Size: 1 scone
Total Fat: 10g
Saturated Fat: 4g
Total Carbohydrate: 33g
Dietary Fiber: 2g
*nutrition facts are estimations