School has started and parents are back to the hustle and bustle. As a working mom and nutritionist, Scarsdale resident and mother of three, Toby Amidor knows how difficult it can be to carve out the time for healthy home cooking. In her book, The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Prep, Grab, and Go, (Rockridge Press, 2017) Amidor shares her tricks and tips to efficient and enjoyable meal preparation. Following her instruction makes it possible to enjoy fresh and flavorful meals on even the most hectic days.
Wild Blueberry Whole-Grain Scones
Makes: 12 scones
Prep time: 15 minutes
Cook time: 15 minutes
Ingredients
Cooking spray
1 1/4 cups unbleached all-purpose flour
3/4 cup whole-wheat pastry flour
4 teaspoons baking powder
1/2 teaspoon salt
1/4 teaspoon baking soda
1/2 cup granulated sugar
1 large egg
3 tablespoons canola or safflower oil
1 cup nonfat plain Greek yogurt
1/2 cup low-fat milk
1 teaspoon vanilla extract
1 cup frozen wild blueberries, thawed
Directions
1. Preheat the oven to 400-degrees. Coat two baking sheets with the cooking spray.
2.In a medium bowl, sift together the all-purpose flour, whole-wheat pastry flour, baking powder, salt and baking soda.
3. In a large bowl, whisk together the sugar, egg, oil, yogurt, milk and vanilla extract.
4. Gently fold the dry ingredients into the wet ingredients until just combined. Be careful not to overmix the batter. Gently fold in the blueberries, making sure to evenly distribute them throughout the batter.
5. Drop generous 1/3 cups of batter onto the baking sheets, leaving about 2 inches of room all around each scone.
6. Bake until a toothpick inserted in the center of one or two scones comes out clean, about 15 minutes. Let the scones cool on the baking sheet for 5 minutes, then transfer them to a wire rack to finish cooling for 10 minutes more.
Storage: Keep the scones in a resealable glass or plastic container at room temperature for up to three days.
Freeze: Individually package each scone in resealable plastic bags or wrap in plastic wrap, and store for up to two months. Thaw at room temperature. The scones can be eaten at room temperature, warmed in a toaster oven, or heated in the microwave for 20-30 seconds. Allow two minutes for the scone to rest after heating in the microwave.
Calories: Per serving (1 scone): Calories: 160; Fat: 4g; Saturated Fat: 0g; Protein: 5g; Total Carbs: 26g; Fiber: 2g; Sodium: 293mg.
Toby Amidor, MS, RD, CDN, is a blogger, author and regular contributor to online publications such as FoodN
