Healthy Living How To reader and friend, Kelsey, requested a recipe for a seasonal favorite, healthy Pumpkin Walnut Drop Scones. It is my understanding that after checking out various methods, recipes and pictures, scones aren’t universal. Some are soft, some are crusty and some are crumbly. These are a bit of all three. The recipe as written, does form a bit of a crust on the bottom and on the outside but remain soft on the inside with a slight crumb. Enjoy with a cup of hot coffee or tea and these hit the spot.
Phytonutrients & Pumpkin
Phytonutrients are neither vitamins nor minerals, however, these naturally occurring plant substances have protective, disease-preventing properties. The main phytonutrient found in pumpkin is carotenoids.
Carotenoids are responsible for the beautiful orange color of the pumpkin. There are three main functions of carotenoids, (1) prevent vitamin A deficiency, (2) enhance immune function and (3) promote proper cell communication. Carotenoids are fat-soluble, which means in order to properly absorb the beneficial compounds, dietary fat must also be present.
Other common phytonutrients found in fruits and vegetables include:
- Indoles, found in broccoli, cauliflower and other cruciferous vegetables, activate cancer-fighting enzymes.
- Allicin, found in garlic and onion, reduce the risk of blood clots and lower cholesterol.
- Curcumin, found in tumeric, is a very potent antioxidant and anti-inflammatory.
- Lycopene, found in tomaotes, protects against prostate cancer.
- Lutein, found in green leafy vegetables, protects against oxidation in the eyes.
- Anthocyanidins, abundant in red wine, fights cancer and cardiovascular disease.
Enjoy this seasonal treat with a cup of coffee or tea.
- 1 c. Almond Flour
- 3 Tbsp. Coconut Flour
- 1/4 c. Granulated Sweetener - for sugar-free I recommend Birch Xylitol or Swerve
- 2 tsp. Aluminum-Free Baking Powder
- 1 tsp. Pumpkin Pie Spice
- Pinch Celtic Sea Salt
- 1/4 c. Walnuts, Chopped
- 1 Large Egg
- 1/2 c. Canned Pumpkin
- 1 1/2 tsp. Vanilla Extract
- Preheat oven to 375 degrees F.
- In medium mixing bowl, sift together almond flour, coconut flour, sweetener, baking powder, pumpkin pie spice and salt.
- In a small mixing bowl, whisk together egg, pumpkin and vanilla extract.
- Add wet ingredients to dry, along with walnuts and mix with spoon until incorporated.
- Drop 6 even spoonfuls onto lined baking sheet.
- Bake 15-18 minutes or until top lightly browns.
- Remove from oven and transfer to rack to cool.
This recipe has been tested with my preferred ingredients. Please consider, if I recommend a substitution, it will be included as a note in the recipe.
Pumpkin Pie Spice can be substituted with 1 drop each of cinnamon, clove, ginger and nutmeg essential oils.
Nutrition Information Per Scone: 155 cals 12 g fat, 8 g carbs, 5 g fiber, 3 NET CARBS, 6 g protein