Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.5% of RDA
• Calories: 9.7% of RDA
• Carbs: 10.5% of RDA
• Fat (total lipid): 14.1% of RDA
• Fiber: 9.6% of RDA
• Fructose: 0.2% of RDA
• Protein: 2.2% of RDA
• Sodium: 5.1% of RDA
• Sugar: 21.4% of RDA
• Vitamin A (IU): 159% of RDA
• Vitamin B6: 6.8% of RDA
• Vitamin C: 1.6% of RDA
• Iron: 2.0% of RDA
• Magnesium: 9.2% of RDA
• Manganese: 9.6% of RDA
• Niacin: 3.0% of RDA
• Potassium: 8.9% of RDA
• Zinc: 4.4% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Preheat the oven to 400 degrees F and line a baking sheet with parchment paper.
2.
In a mixing bowl, stir together the flour, baking powder, ground cinnamon, nutmeg, allspice, and sea salt.
3.
Whisk together the coconut oil, pumpkin puree, pure maple syrup, and vanilla extract in a mixing bowl (wet ingredients).
4.
Pour the dry ingredients into the bowl with the wet ingredients and stir or mash together with your hands until a thick dough forms (Note: if the dough is sticky or wet, add a small amount of flour until it is no longer sticky).
5.
Form the dough into a disc about 1 to 1-1/2 inches thick.
6.
Place dough disc on a cutting board or floured surface and cut into equal triangles.
7.
Arrange the triangles on the parchment-lined baking sheet and bake for 18 to 22 minutes, or until scones are golden-brown and cooked through.
8.
Allow scones to cool 10 minutes before serving.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just make the following substutions: gluten-free all-purpose flour for all-purpose flour and gluten-free baking powder for baking powder.
2.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just make the following substutions: gluten-free all-purpose flour for all-purpose flour and gluten-free baking powder for baking powder.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 195
Protein 2.47 g
Carbohydrates 28.8 g
Iron 0.37 mg
Fiber 2.69 g
Calcium 34.9 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
