Scones, are traditional English sweet buns – cakes, which accompany English breakfast and afternoon tea. Their dough is buttery and fluffy, and they are usually eaten with extra butter, jam, clotted cream, honey, etc. The healthy scones with dried figs and poppy seeds have less butter, buttermilk, and are flavored with lemon zest and fresh ginger. They are rich in fiber, because of figs and whole meal flour and have much less fat and calories.
Figs, fresh and dried, are rich in soluble fiber, vitamins and antioxidants. Fresh figs have low caloric value; 100 g. have only 74 calories. Dried figs have more calories (100 g. have 249 calories), but they are a very important source of minerals such as calcium, copper, potassium, manganese, iron, selenium and zinc. Potassium is the element that, by controlling the flow of blood “manages” somehow the heart rate and blood pressure. Copper, on the other side, is an essential micronutrient for the production of red blood cells while iron is required for cellular oxidation. Calcium is main factor for bone density. The chlorogenic acid contained in dried figs helps reduce blood sugar and blood glucose levels, reducing the risk of developing diabetes type 2. In addition, dried figs are a real “storehouse” of energy.
In both forms, figs contain significant amounts of vitamin B, which acts as patron of the person’s metabolic rate, while tryptophan containing absolves man from sleep disorders, especially insomnia, relieves fatigue and stimulates memory. Figs are proposed to people suffering from anemia due to the high content of iron, and pectin containing helps lower blood cholesterol. Due to the high content of fiber, figs can help people who have problems with constipation.
Finally, the “milk” coming from the leaves of the fig tree is ideal for soothing bites from bees and wasps.
Poppy seeds add color and crisp texture in dough. However, they offer nutrients as well, even in small quantities. Poppy seeds contain small amounts of niacin (vitamin B3) and folic acid, but the most important is that only 1 teaspoon poppy seeds provide measurable amounts of calcium, iron and zinc. A teaspoon of poppy seeds contains 4 percent of the recommended daily intake of calcium and phosphorus, which are combined to build bones. Calcium is necessary for other vital functions as well, such as the stimulation of nerve impulses and muscle contractions, including muscles of the heart, while phosphorus is essential in the production of energy and the formation of DNA. Zinc is needed to support the structure of proteins and the production and development of new cells, so it affects many processes, including the physiological and neurological development.
The preparation of the scones is simple and fast. They can be kept soft and fresh for several days if they are stored in an airtight container.
Preparation time: 35 minutes
- 220 g. whole grain flour (1 ¾ cup)
- 2 teaspoons baking powder
- ¼ teaspoon baking soda
- 40 g. dried figs (3-4 figs), chopped
- 1 ½ teaspoon poppy seeds
- ½ cup buttermilk 1,5% fat
- 1 egg
- 40 g. butter (3 tablespoons), melted
- 50 g. fresh ginger (1 tablespoon), grated
- zest of one lemon
- 3 ½ tablespoons brown sugar
- honey, for serving
- Preheat oven to 190oC (375o F). Lay a baking tray with parchment paper.
- Sprinkle the chopped figs with pinches of flour so as not to stick one piece to another.
- In a large bowl mix the flour, baking powder, baking soda, 1 teaspoon poppy seeds and figs.
- In another bowl, mix the butter with the egg and 3 tablespoons sugar until sugar dissolves. Add the buttermilk, ginger and lemon zest and stir.
- Make a well in the center of the solid materials mixture and add the liquids mixture. Stir with a spatula until combined, without overdoing it. The dough will be soft and a bit sticky.
- Apply a piece of parchment paper on the kitchen counter and sprinkle it with some flour. Pour the dough onto the floured paper and make a round plate of 20 cm. (7’’) diameter. Sprinkle lightly with flour and pat the surface with your hands.
- Invert the disc into your pan and score the top it with a floured knife into 8 pieces. Sprinkle your dough with the remaining ½ teaspoon sugar and the remaining ½ teaspoon poppy seeds.
- Bake for 15-17 minutes until golden brown. Allow to cool for 10 minutes and then cut the 8 wedges.
Serve these healthy scones with dried figs and poppy seeds with honey and you will have a wonderful and light accompaniment to your coffee or tea; with a glass of milk, it makes a delicious breakfast.
Nutritional Facts per Serving
|Calories||Carbohydrates||Sugars||Total Fat||Saturated Fat||Proteins||Dietary Fibers||Cholesterol|
Note: The ideas and information presented in this blog are for informational purposes only and in no case can replace the advice of a specialist in nutrition and health. Before starting any diet or exercise or before adding a special food in your daily intake, you should contact a specialist doctor or dietitian; especially if you suffer from a serious illness.