As most of you know having celiac disease is an ever and on going journey. Every meal needs to be looked at, even vitamins and minerals need to be monitored from time to time to make sure your getting all your nutrients. This lifestyle can definitely be a struggle at times. And for me the last couple weeks have been a struggle to say the least. In efforts to find relief I started doing more research to find ways I can get even more vitamins and minerals in to my system to supplement what I have been low in which is vitamin B and my vitamin D is always in constant conflict. One thing I kept coming to in my search to feel better was the sweet potato. A beautiful orange sweet potato. I used to love these as a kid! I would load them with butter and eat hot or for Thanksgiving I’d make them as candied yams and bake them with marshmallows on top… ohh so good!! But these days I eat my sweet potato brushed with olive oil, sprinkled with a little bit of cinnamon, turmeric, and salt and it makes me just as happy! Or I make sweet potato fries which always makes a great snack or side. Not only are there many ways to prepare sweet potatoes, they are inexpensive AND are so good for you!
As I was feeling down and not so great I thought let me go back to the friendly sweet potato that keeps coming up in this search for answers. And before I get to the new recipe I created let me tell you some of the MANY health benefits besides being absolutely delicious! The sweet potato is very high in vitamin B6 which is so necessary for the bodies immune and nervous system, decreases inflammation and is great in preventing degenerative diseases including heart disease. It is a great source of vitamin B which wards off cold and flu and plays an important role in digestion and blood cell formation. It also accelerates wound healing and protein production. And if you don’t know – collagen is one of the most abundant proteins in body, which helps maintain the skins youthful appearance which we all love! The sweet potato is a great food to fight against cancer and contains high levels of vitamin D which is so important for us Celiacs and anyone! Actually, there are studies stating most people are suffering from vitamin D deficiency, and low vitamin D can then lead to depression. Sweet potato is wonderful for proper immune function which Celiacs definitely need, a great source of magnesium which aids in relaxation and an anti stress mineral – a reason I should be eating a sweet potato everyday of my life! And finally a great source of potassium, that maintains healthy levels of blood sugars in the body unlike sugars consumed from a sugary cereal or treat because white or refined sugars are released in to the blood stream quickly. The sugar from a sweet potato (that is loaded with fiber as well!) is a different kind of sugar and helps stabilize the blood sugar in body instead of making it spike which causes fatigue and weight gain.
The rich orange colors in a sweet potato means that it is high in beta carotene which is a great boost for immunity to disease and has powerful anti-oxidants! And like I said before, there are a variety of ways you can prepare them – you can roast them, bake them, steam them, grill, and/ or puree them. In this recipe, however, I decided to use pureed sweet potatoes to make a SCONE! And they turned out so good!! My Troop Franky Beans was circling me like a shark because of the warm sweet smell in the house! I paired the sweet potato with some wonderful cinnamon, cloves, and maple syrup which makes it all the better. I also decided to use quinoa flour which is a wonderful fiber and wonderful grain. If you have not experimented with any quinoa yet I highly recommend you do (also numerous way to cook/bake and eat)! And almond flour because it is full of protein and fiber. Those two flours are the majority flour in this recipe followed by brown rice flour. These scones are vegan, dairy free, gluten free, and soy free. But NOT taste free as always with my stuff!! This recipe is super easy to make, so eat up and know when you are eating these scones you are doing something beneficial for your body and mind.
Sweet Potato Scones
preheat oven to 400*, bake 15-17 minutes
1 1/2 cup almond flour
1/2 cup quinoa flour
1/2 cup arrowroot starch
1/2 cup brown rice flour
1/3 cup grape seed oil
1/3 cup maple sugar (or can use coconut sugar, date sugar, or lastly brown sugar just has less nutritional value)
3/4 cup rice milk (or milk of choice)
1 tbls fresh lemon juice
3/4 tsp xanthan gum
2 tbls baking powder
1/4 tsp salt
1/4 tsp ground cloves
1 tsp cinnamon
1/2 tsp fresh dried vanilla, or 1 tsp liquid vanilla
1/2 of 15 oz can of sweet potato puree
1/2 cup chopped pecans (optional)
1/3 cup maple syrup (for brushing on top of scones)
One baking sheet lined with parchment paper
1. Whisk together sweet potato, rice milk and lemon juice (if using liquid vanilla add here).
2. In a separate bowl combine all flours, xanthan gum, maple sugar, baking powder, salt, cinnamon, vanilla and cloves (and pecans if choose), whisk out lumps.
3. Add the wet ingredients to the dry and combine with a wooden spoon.
4. Take a tablespoon of batter and drop on cookie sheet covered in parchment paper.
5. Place in oven for about 15 to 17 minutes (want firm texture and/or slightly browned bottoms).
6. After about 11 minutes or when tops of scones get a bit firm brush maple syrup over top and then continue to bake. ENJOY!!