Easy Diabetic Breakfast: Apple Drop Scones
What can diabetics eat for breakfast? This is a pretty common question asked among newly diagnosed diabetics. All of a sudden, you found out you have diabetes and you're not sure what to eat anymore. Regular French toast and bacon don't sound diabetic-friendly, whereas your favorite brands of sugary cereal are obviously a no-no. So what should you eat? The answer is simple: diabetics should regularly consume a healthy breakfast that contains a lot of vitamins and dietary fiber, a good amount of protein, and not too much fat, carbs and or sugar.
There are many directions you can go. Some great options include whole-grain and low-sugar cereal with low-fat or fat-free milk, egg white omelet stuffed with vegetables and low-fat cheese, fresh fruits and yogurt, as well as a low-sugar breakfast smoothie. As diabetic-friendly as they are, these breakfast options can drive you to the edge of boredom sometimes. So today I'd like to share with you a fun and easy recipe that will make your breakfast plate look a little more interesting: apple drop scones!
What are Drop Scones?
Also known as "Scotch pancakes" or "griddle cakes", drop scones are nothing like typical scones we find in American bakeries. They are pan-fried flat cakes, very similar to normal pancakes but slightly more spongy in texture. Legend has it that Queen Elizabeth once made drop scones for President Dwight Eisenhower when he visited Balmoral Castle in 1959. Well, I don't know how delicious her drop scones turned out but doesn't the fact that they were the Queen's choice of breakfast to serve her important political guest make them more tempting to try?
Ingredients for Apple Drop Scones
- 2/3 cup unbleached all-purpose flour
- 1/4 tsp baking soda
- 1 tbsp sugar
- a pinch of salt
- 1/2 cup 2% milk
- 1 tbsp trans-fat-free and cholesterol-free soft margarine
- 1 large egg
- 1/2 cup finely chopped apple, with skin
- fat-free cooking spray
- sugar-free maple syrup or any low-sugar syrup
How to Make Apple Drop Scones
- In a large bowl, mix together flour, baking soda, sugar, and salt.
- In another bowl, lightly beat egg with milk and margarine.
- Add the egg mixture to the flour mixture, then mix together with a big fork or spatula until well-blended. Fold in chopped apple. The batter should be smooth and not too thick.
- Lightly grease a non-stick skillet with cooking spray, then heat it on a stove over medium heat.
- Once the skillet is hot, drop heaping spoonfuls of your drop scone batter onto it.
- Flip your drop scones when you see bubbles form on the edges (just like when you make pancakes!).
- Continue to cook for another 30 seconds - 1 minute, or until the drop scones turn golden brown.
- Remove them from the skillet, then repeat the instructions with the rest of the batter.
- Serve warm with sugar-free maple syrup. In the picture on the left, I make my diabetic breakfast a little more scrumptious with a scoop of Mascarpone cheese. This sweetish cream cheese is rich in protein and calcium, but unfortunately also loaded with fat. So forgo it if you have heart problems or want to limit your fat intake. If you have no reason to worry about a little scoop of extra fat, I encourage you to give it a try; it is amazing!
Please Rate this Diabetes Breakfast Recipe
|Serving size: 1 drop scone|
|Calories from Fat||9|
|% Daily Value *|
|Fat 1 g||2%|
|Carbohydrates 7 g||2%|
|Sugar 2 g|
|Fiber 1 g||4%|
|Protein 2 g||4%|
|Cholesterol 22 mg||7%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Why Is This a Good Diabetic Breakfast?
- Apples are a marvelous source of soluble fiber that help diabetics regulate blood sugar and prevent sugar spikes. Always make sure you leave the skin on because that's where the fiber is most abundant. If you want to add even more fiber to your drop scones, top them with some fresh apple slices.
- Unbleached flour doesn't contain alloxan, a chemical that can be harmful to the pancreas and hinder insulin production. Thus, it is a lot more diabetic-friendly than the bleached version.
- Since heart problems are quite common among diabetic patients, a low-fat diet is the way to go. The only high-fat ingredient in this diabetic breakfast is the egg, but since the recipe requires only one egg, the overall fat content in these drop scones isn't too high at all. In case you need to be extra cautious with your fat intake, feel free to use an egg substitute.
- This diabetic breakfast contains milk, so it provides a decent amount of protein. For those of you who want to increase your protein intake, I suggest you add 1 to 2 tablespoons of chopped nuts to the batter. Keep in mind, though, that nuts also contain fat so don't go overboard on them.