How To Turn Starbucks Scones Into Fuel For Running

Post by Christine Frazier

lentil scone photo 300x225For just about a year now I have been the resident baker here at No Meat Athlete, filling your Fridays with healthy sweet treats.  And during that year, NMA has evolved into a resource for both people kick-starting a new vegetarian lifestyle and runners interested in more natural running fuel.

The response to the Sweet-Tooth Friday series has been wonderful and encouraging, but I started to wonder if I was putting unnecessary limits on what I could offer you.  I had the opportunity to really research baking-as-running-fuel while making the recipes for our book Fuel Your Run The Tarahumara Way. I also began dabbling in the savory side, bringing you recipes like five easy versions of rice and beans and grill-worthy smoky veggie burgers.

The success of these recipes has led me to the decision to develop a weekly vegetarian recipe for you No Meat Athletes, whether it be savory or sweet, with a focus on food fit for an athletic-training diet.  And by popular demand, the nutrition facts will be posted along with each recipe.

Now I just need to figure out what works for you so that you’ll have a chance to give these recipes a whirl.  What day of the week is best for a new vegetarian recipe? I was thinking of setting the day mid- to end-week so you’d have time before the weekend to plan, but I’d love to hear what you think.

The Elegant Side Of Energy Bars

This week’s Petite Lentil Scones are perfect for runners because they combine dates and agave nectar to get both the immediate boost of sugar to burn as well as a slower-releasing one to keep you going.  Plus, they’re portable so you can pack them along.

I made these with Starbucks Petite Vanilla Bean Scones in mind— so easy to pop in your mouth, but I wanted something less likely to leave you crashing later.  That’s why besides being animal-free, my version offers protein and fiber that the originals are lacking (as well as less sugar, fat, cholesterol and calories!)

If you’ve never baked with beans before, get ready to be blown away by how deliciously well they work in desserts— I promise, you’ll never guess these are made from lentils.  And I’m no stranger to sneaking beans into desserts; check out my popular black bean brownies, white bean blondies, and homemade energy bars for more I-can’t-believe-these-have-beans desserts.

Petite Lentil Scones

Scone Ingredients:

  • 1 cup dry lentils (or 2 cups cooked)
  • 2 tablespoons ground flaxseed
  • 2 1/4 cups all purpose flour
  • 1/2 cup rolled oats
  • 1 tablespoon baking powder
  • 1 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/2 cup dried currants or other dried fruit, nuts, or chocolate chips
  • 1/2 cup medjool dates, pitted (about 7 dates)
  • 6 tablespoons agave nectar
  • 1 teaspoon almond extract

Glaze Ingredients:

  • 1/2 cup organic powdered sugar
  • 1 tablespoon water or nondairy milk
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon white vinegar

For the Scones:
Preheat the oven to 400 degrees.
Rinse 1 cup of dry lentils, then combine with 3 cups of water and bring to a boil.  Cover and simmer for 30-35 minutes, until tender.  Drain and let cool.
In a small bowl, mix the ground flaxseed with 1/4 cup of warm water.  Stir and set aside to thicken.
In a large mixing bowl, stir together the flour, oats, baking powder, salt, cinnamon and currants.  Set aside.
In a food processor, process the lentils, dates, agave nectar, almond extract, and flaxseed paste until smooth.  Fold this lentil mixture into the dry ingredients.  Continue folding lightly with a spatula to combine.
Turn dough out onto a lightly floured surface and flatten and pat with your hands into about a 10×10 inch square, around 1/2 inch thick.  Cut the dough into 16 equal squares.  Cut each square in half diagonally to make 32 triangles.
Line a cookie sheet with parchment paper and sprinkle lightly with flour.  Place the cut triangles onto the sheet about an inch apart.  Bake for about 15 minutes, until puffed and firm.  Remove from oven and cool on a wire rack.
Make the icing by mixing together the powdered sugar, water, vanilla extract, and vinegar.  Lightly drizzle the icing across the cooled scones just before serving.

Go ahead and add the glaze and then these energy scones are ready to outshine the Queen’s crumpets.   Just stick your pinkies in their air while eating these, and enjoy!

Don’t forget, let me know which day you’d prefer to have the weekly vegetarian recipe!

Nutrition Facts for 1 scone with glaze: Calories 89.8, Total Fat 0.6, Saturated Fat 0.1, Cholesterol 0 mg, Sodium 119 mg, Potassium 107 mg, Total Carbohydrates 20 g (Fiber 2.6 g, Sugars 7.3 g), Protein 2.5 g.

32 Comments

 


Dig this post?
Spread the word!

Keep in touch:

Get Fit, Become a Runner, and Love It



3D-5k-Roadmap Ever wished there was just a roadmap to guide you to the finish of your first 5K, starting from where you are now? The No Meat Athlete 5K Roadmap covers everything you need to know to get fit, become a runner, and love it:
  • Four 10-week training programs for your first 5K all the way to an advanced 10K
  • How to get started on a plant-based diet, and what to eat before, during, and after your workouts
  • Two-week meal plan plus 15 healthy, substantial, and easy recipes, so that you'll know you're getting everything you need
  • Two-hour "Getting Started With Running" audio series
Click here to learn more!

Comments

  1. Great idea, I like Mondays so I can plan for the week. By the time the weekend comes around, I don’t feel like cooking anything exciting.

  2. Hi, I’m not a runner…or a vegetarian, but I am very particular about what goes into my body, and I’m always looking for creative new recipes. I like the style of your blog and the fun delicious recipes you post. Thanks for sharing!

    Laura

  3. Wow – these look great! I might just have to whip up a batch this weekend!

  4. Yay for more recipes! I don’t really care what day you choose, but as someone who starting reading NMA for food instead of running, I’m glad to see the site doing more in that direction again. Can’t wait to see what you come up with (the rice and bean combinations were awesome!)

  5. The scones look delicious!! I’m also a vegitarian runner and I look foward to following your blog and trying your recipies!

  6. Michelle Novak says:

    these look awesome, i love your thinking. I will definately make these this week. As for my vote, for the day of week, i vote for monday. but any day will be well appreciated–i always look forward to a new recipe, especially one that make me feel great on the inside and out! thanks!

  7. Michelle Novak says:

    p.s. i forgot to mention how much my family has enjoyed the rice and bean combinations–we make Baltimorean beans and rice reguarly now! (we’re originally from Baltimore, can’t too much of Old Bay, one thing we’ve missed since moving to north carolina!) thanks again!

    • Michelle, Dena, and Emily,

      I am so happy that the beans and rice are part of your routine- it’s a really cool feeling knowing that something I created is out there and being enjoyed! You guys have inspired me to start working on a follow-up post with 5 more variations. Thanks! -Christine

  8. I’d prefer an early week post–Monday or Tuesday–but any day will work. I’ll just print out the recipe and make it during the next shopping round. BTW, I agree with the others about the 5 ways to cook rice and beans post. That’s our Friday night pre-run meal now. I just keep rotating…

  9. Mon/Tues or Wed please! These look awesome! Thanks for posting and all the future recipes too!

  10. Another great recipe! Whatever day of the week works best for you is great for me! I meal plan Wednesday/Thursday, so I am always looking for ideas on those days :)

  11. Brilliant! Can’t wait to try these.

  12. Monday Vegetarian and Friday Vegan! Sounds like a plan. haha

  13. YUM!! Keep the recipes coming!

  14. I’m a vegan runner, but what I really like is sneaking healthful ingredients into tasty baked goods to feed my (also vegan, not runner) daughter who has a big sweet tooth. Any recipes for sneaking greens into things coming up? :)

  15. Love the idea with the lentils! Thanks for providing the nutritional info too :]

  16. I made these last night….love them! I have to run at 5am & have been having a hard time finding something to eat before I run, I ate one of these this morning & it was perfect! Thank you! I like earlier in the week for the recipes.

  17. I was lucky enough to have one of the test scones the day after it was made. It was SOOOO good! I opened a container when no one was in the kitchen and ate it before I knew what was in it and wondered why the NMA household had the not-so-good-for-you food lingering around. Then they told me the ingredients and immediately I felt good about eating it! Up until 2 months ago I was a Starbucks Petite Vanilla Bean Scone addict, having 3 every morning. These are truly just as good! Thanks, Christine!

  18. I made these tonight and they are absolutely delicious! Even my finicky husband who wouldn’t eat a lentil to save his life enjoyed them. When he asked what was in them, he could not believe they were healthy. Thank you so much for the recipe!

  19. Made some! http://www.facebook.com/home.php?#!/photo.php?pid=38081626&id=10500294

    I added a scoop of my oatmeal that had oats, cranberries, walnuts and goji berries. They don’t look so pretty because half way through I realized that I had read “1/2 inch thick” as 2 inches so I squished them. Very delicious!

  20. Not Vegan, or runner, but your website, and more to the point your posts, run together with my passion of making foods with natural ingredients that your body can use everything in them for fuel (hate baking with chemicals!!!). And your posts have opened up the world of vegan bakery that I had never even considered before, and more important my kids LOVE all the the recipes. Cheers

  21. Just pulled these out of the oven and they are delicious! I love baking and am always looking for ways to incorporate healthy ingredients. Thanks for the recipe!

  22. Christine – I just took a batch of these scones out of the oven and… YUM. (Even w/out the glaze.) I put off making these b/c I thought they kind of looked like a big production, but everything came together very easily. Can’t wait to munch on these tomorrow morning with my coffee.

  23. OMG! These are awesome! And will be great with coffee! I subbed pecans for currants and dried cranberries for dates and honey for agave nectar, and they still were only about 100 calories (without glaze) and plenty sweet and full of good-for-you things! Thanks!

  24. Is it possible to leave out the agave nectar? I’m trying to stay away from triggers like sugar, honey, molasses, agave, nectar, maple, etc. because of my candida problems. Would they turn out okay?

    • If dates are ok, I would increase the dates to 3/4 cup (about 10 dates) and add a tablespoon or two water or soymilk.

      If the only change you want to make is remove the agave nectar, I would add 1/4 cup of water or soymilk in its place. I am not sure how it will taste– They will not be as sweet. You may want to add a very small pinch of stevia.

  25. I made these when this post first went live and haven’t stopped talking about them since! Running to the store now to buy some lentils and make them again! Might try adding zucchini to some since I have a ton…

  26. These look good…i’ve never thought about adding lentils to baked goods and there was me thinking i knew all the tricks for healthy vegan baking!! I’ll have to give them a try now!

  27. hi,
    how many scones is the nutritional info based on?
    thanks

Trackbacks

  1. [...] I made lentil scones with a couple substitutions, like pecans and dried cranberries instead of dried currants and dried [...]

  2. [...] This recipe for lentil scones from No Meat Athlete was the first recipe I tried that had lentils in it. And, it’s awesome. I [...]

Leave a Comment

*