Date scones are quick and easy but not exactly nutritious. Too bad! Ever heard the saying, “A problem shared is a problem halved”? What could be better for your emotional health than sharing your thoughts, feelings and frustrations with a good friend, a date scone and a cup of tea!
3 cups flour
4 teaspoons baking powder
40-50g butter (I use dairy spread: half butter, half canola oil)
1/2 cup dates, chopped
1 – 1.5 cups reduced fat milk
Mix flour and baking powder. Rub in butter. Add dates. Stirring with a knife, add enough milk to make a dough. Pat out on a floured board to about 3-4 cm thick. Cut into squares. Place on greased oven tray. Brush with a little milk (the sugar in the milk caramelises to make the tops go golden). Bake at 210C for 10-15 minutes. To check if they are cooked, tap the bottom; they should sound hollow.
These pancakes are super-healthy and filling. Nutritionally similar to porridge but much more fun! We love them with maple or golden syrup and if there are any left-overs I pack them in the school lunch-box.
1 cup rolled oats
1 cup reduced fat milk
2-3 tablespoons wheat germ
1/3 cup sugar
1 banana, mashed
1/2 cup flour
2 teaspoons baking powder
Soak rolled oats, milk and wheat germ for a few minutes. Drop in egg and whisk with a fork. Mix in sugar and banana. Lastly mix in flour and baking powder. The mix should be thicker than pancake batter. Heat a non-stick fry-pan. Drop a generous tablespoon of mix for each pancake and cook each side until golden.
2 c flour
1 tsp sugar
Peel and cut potato into small pieces. Place in pot with 1 cup water, lid on, and simmer to mashing consistency. Mash, cool and when luke warm add sugar and flour. Mix to a firm texture. Cover and place in a warm place for 24-48 hours to ferment. The mixture should smell yeasty and sweet.
After 24-48 hours, set aside 1 tablespoon of the dough and put into a large Agee jar. Cover and keep in warm place. Feed one day with ½ cup warm potato water and next day with 1 teaspoon sugar. This is your ‘bug’ which is the base for making future loaves of rewena. Skip this step if you only want to make one loaf.
5 cups flour
1 tsp salt
1 tsp baking soda
Mix flour, salt and soda. Pour in rewena from step 1 and mix. Add more water if necessary. Knead 10 mins.
Put in greased dish and set in a warm place to rise.
Place in cold oven and bake at 150-180C for 1 hour. This allows the bread to rise a bit more as the oven temperature rises.
For more on making Rewena see:
My rewena trial and error tryout [disaster!]
Results of my attempts to make a nutritious rewena bread
1/4-1/2 cup each of red kidney beans, lima beans or any others you like. Use a mix of red, brown and white.
Soak overnight in cold water.
Drain off water.
Boil with lots of fresh water for 30-45 minutes until cooked. Do not add salt or the beans will go tough.
Drain and cool.
Cover with vinegar mix: Boil together 1 cup brown vinegar, 1 cup sugar, 1/3 cup water and 1 teaspoon salt.
Add chopped raw celery, cauliflower and red onion.
Store in the fridge.