“Treat yourself Friday” has become a new mantra around here on Nutrition By Mia. Here we embrace the “all foods fit” philosophy, always making the exception for warm, freshly baked scones with strawberries and a kick of lemon zest. These scones were made with coconut sugar which has been shown to boast minerals like iron and zinc, unlike its refined counterpart. While these scones integrate fresh strawberries, any berries or chopped fruit will do– peaches, figs, blueberries or blackberries. Feel free to get creative. In the colder months you can even used dried fruit like cranberries.
Whip up a batch this weekend and serve at Sunday brunch. A warm and delicious treat that everyone will enjoy!
Nutrition:
Strawberries: When it comes to fruit, berries are the antioxidant superstars, namely strawberries. These delicate fruits should be eaten within 2 days of purchase since research shows that nutrient loss occurs thereafter. Not only are they anti-inflammatory, their polyphenols play a major role in helping regulate blood sugar.Choose strawberries that are firm, plump and have a shiny, deep red exterior. Both underripe and overripe strawberries have been show to have lower vitamin C and phytonutrient content compared to their ripe counterparts.
Lemon: Bitter in taste but powerful in health boosting properties, there are so many reasons to love lemons. Because of the digestive capacities of lemon juice, it aids in detoxification by providing your liver some relief and allows it to more efficiently filter toxins and processes nutrients. Additionally, lemons are a natural diuretic thus aid in elimination. They have powerful antioxidant capacity due to the the citric acid that neutralizes free radicals linked to aging and disease. They also aid in the absorption of nutrients by dissociating them from anti-nutrients like phytates and increasing their bioavailbility in the body.
Coconut sugar: The difference between refined sugar and coconut sugar is the mineral content. While the former is devoid of nutrition, coconut sugar boasts iron, zinc, calcium and potassium to name a few. Research also indicates its potential low-glycemic properties meaning it has been shown to raise blood sugar at a slower rate leading to more sustained energy.
STRAWBERRY LEMON ZEST SCONES
//Ingredients//
3 cups all-purpose flour
1/2 cup coconut sugar
1 tsp baking powder
1 tsp baking soda
1/4 cup butter
3/4 cup buttermilk
1 lemon, zest and juice
1 cup applesauce, unsweetened
1 cup fresh strawberries, cut into small pieces
//Directions// Preheat your oven to 375 F. Line two baking sheets with parchment paper. Whisk together your flour, sugar, lemon juice, lemon zest, baking powder, baking soda. Incorporate butter with your hands then add buttermilk and applesauce a little at a time, incorporating throughout. Lastly, fold in the fresh cut strawberries into the dough. On a lightly floured surface, divide your dough into equal-sized pieces, roll in flour and shape into desired shapes. Place each scone onto your baking sheet and bake for about 15 minutes, until golden.
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