Who Wants a Golden Ticket, When You Can Have a Golden Berry Instead — April 4, 2021

Who Wants a Golden Ticket, When You Can Have a Golden Berry Instead

Golden Berries: Nutrition and Benefits - Ben's Natural Health

Golden berries—also known as Inca berry, Peruvian groundcherry, poha berry, goldenberry, husk cherry and cape gooseberry, aguaymanto, topotopo, and Peruvian groundcherry….(don’t ask me why, why go ask your Mother)…are not actually berries. They belong to the “nightshade” family…the same family as tomatoes, potatoes, and eggplants.

Golden berries are native to the mountainous forests of the Andes—countries such as Ecuador, Columbia, Brazil, Peru and Chile where the annual average temperature is about 60°F….and has been cultivated there ever since the days of the ancient Incans—as early as 4,000 years ago. Today they are also found in South Africa, Australia, New Zealand, and Golden berries grow on shrubs that are about three feet high with velvety, heart-shaped leaves and bell-shaped flowers that are less than an inch across.Hawaii, Taiwan, California, India, and Great Britain..

The fruit itself is a bright, yellow-orange orb wrapped in a papery husk…similar in appearance to a tomatillo and about the size of a marble…sort of a mini version of a yrllow cherry tomato.

Golden berries have a tart, tangy taste…similar to other tropical fruits—such as the pineapple or mango.


Nutritional Value

Goldenberries are a low-calorie fruit that contain impressive amount of vitamins, minerals and fiber as shown below, but the primary benefit of golden berries is a high concentration of antioxidants—such as polyphenols and carotenoids—naturally-occuring pigments that give foods such as goldenberries, oranges, pumpkins, and carrots their color.

One cup of golden berries contains…

  • Calories: 74
  • Carbs: 15.7 grams
  • Fiber: 6 grams
  • Protein: 2.7 grams
  • Fat: 1 gram
  • Vitamin C: 21% of the RDI for women and 17% for men
  • Thiamine: 14% of the RDI for women and 13% for men
  • Riboflavin: 5% of the RDI
  • Niacin: 28% of the RDI for women and 25% for men
  • Vitamin A: 7% of the RDI for women and 6% for men
  • Iron: 8% of the RDI for women and 18% for men
  • Phosphorus: 8% of the RDI


Health Benefits

Golden berries have many health benefits to offer. Let’s take a look at some of them…

  • Bones…Golden berries are high in vitamin K, a vitamin thar is necessary for healthy bones and cartilage.
  • Cholesterol Levels…Golden berries contain antioxidants and fatty acids—such as linoleic acid and oleic acid—that help lower your cholesterol. levels and establish the cholesterol balance needed to ensure a healthy heart.
  • Diabetes…Eating golden berries can be an effective preventive method and a treatment for Type II diabetes because golden berries contain nutrients that keep you from having high blood sugar levels.
  • Heart…Goldenberries can improve the health of your heart by lowering inflammation of the arteries and blood vessels…as well as blood pressure.
  • Immunity...Golden berries contain significant level of vitamin C…almost 15%DV…that is so important for your immune system.
  • Inflammation…Golden berries contain natural antioxidants and steroids that help calm inflammation caused by such diseases as IBS, arthritis, gout, muscle aches, chronic pain, hemorrhoids, autoimmune diseases, and some neurodegenerative diseases….
  • Liver and Kidney Health...Golden berries can reduce liver scarring and degradation….and also help eliminate toxins by making you pee more and flushing out excess fats, salts, and toxins from the lymphatic system. 
  • Vision…Golden berries contain lutein and beta-carotene that can keep your eyes in top working order as you age and lower your risk of developing age-related macular degeneration, vision loss from diabetes, cataracts and other eye diseases.
  • Weight Loss...Golden berries are a good option for people trying to lose weight because they contain a large percentage of your daily nutrients, but hardly any fats or calories….only 53 calories per half cup.

Durian Durian — March 22, 2021

Durian Durian

Another “exotic” fruit that I’ve yet to try on our journey to the top of the Raw Foods Pyramid is the durian…considered by some to be “king of fruits” because of its appearance and overpowering odor.

Durian, just like ambrosia, is a topic of debate for many reasons.

Suppoasedly the fruit seems at first to smell like rotten onions, but immediately you prefer it to all other food once you’ve tasted it.






Availability…Durian can be found in Asian markets in the United States.

Odor…Durian  have a strong  odor….some considering it to have a pleasantly sweet fragrance…while others find the aroma very unpleasant odor—described as being similar to rotten onions, turpentine, pig manure, gym socks,. stale vomit, raw sewage, or skunk spray….and can be smelled from yards away.

In fact, the odor from a durian fruit lingers for several days and has even been banned from certain hotels, subways, airports, and other public transportation services in Southeast Asia  for this reason.

(That makes us all wanna go out and buy one ASAP, right?!)

Price…Prices of durians are relatively high compared with other fruits…typically ranging from $8 to $15 per fruit.

Rind…These oblong or round fruits range in color from green to brown…with pale yellow to red flesh, depending on the species…and have a thorn-covered rind.

Season…The durian is a seasonal fruit…typically available from June to August.

Size,,,The fruit can grow up to a foot long and six inches around…and typically weigh two to seven pounds. The flesh only accounts for about a fourth of the mass of the entire fruit.

Source…Thailand is ranked the world’s number one exporter of durian, producing around 700,000 tons of durian per year…400,000 tons of which are exported to mainland China and Hong Kong. Other countries that are major producers of the durian fruit are Malaysia and Indonesia. The fruit is extremely popular and loved by many in Southeast Asia.

Taste…To those who actually like this fruit, it supposedly tastes like almonds and has a custard-like texture…a uniquely tender and creamy texture…and is not acidic, overly sweet, or overly juicy.





Nutritional Value

Calories 615 kJ (147 kcal)
Carbohydrates 27.09 g
Dietary fibre 3.8 g
Fat 5.33 g
Protein 1.47 g
Vitamins Quantity%DV
Vitamin A 44 IU
Thiamine (B1) 33% 0.374 mg
Riboflavin (B2) 17% 0.2 mg
Niacin (B3) 7% 1.074 mg
Pantothenic acid (B5) 5% 0.23 mg
Vitamin B6 24% 0.316 mg
Folate (B9) 9% 36 μg
Vitamin C 24% 19.7 mg
Minerals Quantity%DV
Calcium 1% 6 mg
Copper 10% 0.207 mg
Iron 3% 0.43 mg
Magnesium 8% 30 mg
Manganese 15% 0.325 mg
Phosphorus 6% 39 mg
Potassium 9% 436 mg
Sodium 0% 2 mg
Zinc 3% 0.28 mg
Other constituents Quantity
Water 65 g
Link to Full Report from the USDA National Nutrient Database
Units μg = micrograms • mg = milligrams IU = International units
Percentages are roughly approximated using US recommendations for adults.






Durian can be used to make both sweet and savory dishes…sweet as in candy, ice cream,milkshakes, cappucino, candy, honey, cakes…savory as in soup, rice dishes, curry, fish.





The How

Finding durian…Durian can be found in many Asian grocery stores.

Choosing…Look for light-colored spikes without any dark brown patches or bits of white between the spikes. Shake the durian to make sure that it doesn’t rattles. If it does rattle, the durian is is no longer good to eat. Avoid fruit with dry, shriveled stems.

Dealing with the odor…First run hot water through the durian skin to help remove the smell, Otherwise your hands will smell like durian for the rest of the day.

Cutting the fruit…Place the durian stem side down on a clean cutting surface. Use a large, sharp knife, to make a three inch cut through the thick skin on the top of the durian. Pull back the skin with your other hand as you cut..

Now lay the two halves down on the cutting board and remove the large “pods” of the fruit, using a spoon or your hands, Remove the large, inedible seeds.

Be careful handling the fruit. Its spikes can poke you.

Storing…Set the durians on the counter for a couple of days…or in the fridge wrapped in paper or plasticif you want to make them ripen less quickly. But be warned…if you do store them in the fridge, they will make your fridge (and everything in it stink.

Cooked durian will last a few days in the refrigerator in an airtight container….or in the freezer for up to three months.

Cherimoya…The What and Why — March 11, 2021

Cherimoya…The What and Why

If you’re like me, there are so many things in the produce section that you walk by and wonder what in the heck is that…and what in the heck do I do with it.

The cherimoya, picrtured above ia probably one of those fruits.





The Fruit

The cherimoya fruit is a large, green, heart-shaped fruit that is anywhere from four to eight inches long and two to four inches around…similar to a pine cone.

The fruit typically weighs anywhere from five to eighteen ounches, but can reach up to six pounds or more.

The skin of a cherimoya is thin and light green in color….often having overlapping scales. The more scales the skin has, the more seeds it will contain.

The creamy white flesh has a soft, smooth and melting texture like that of a soft-ripe pear…supposedly tastes like a blend of banana, vanilla, mango, papaya, pineapple. pear, strawberry or other berry, apple, and coconut….and can range from anywhere from mellow sweet to tangy or acidic sweet–which honestly doesn’t tell me a darn thing…so I don’t quite know what to expect when it finally comes in with my next Instacart order…

As far as the seeds, the cherimoya contains many hard black, glossy seeds that are about half of an inch long and about half as wide. These seeds are inedible.





Where are cherimoya grown?

Cherimoya trees are evergreen trees that grow wild in the tropical highlands of the Andes Mountains—countries such as Colombia, Ecuador and Peru….areas that have an altitude between 4,900 and 6,600 feet…average annual temperature about 66 °F…annual rainfall of about 35 inches…and soils with slightly acidic, sandy soil.

However, interestingly enough, Spain is the world’s largest producer of cherimoya today.

The trees can reach thirty feet or more in height.

The leaves of a cherimoya tree are a dull medium green color…and leathery. They can grow anywhere from two to ten inches long…one to four inches wide. They are pointed at the ends and rounded near the stalk.

Cherimoya trees bear very pale green flowers with purple spots that are three centimeters long.

Okay, you probably get the picture` by now…

So let’s move on to far more interesting things…like why it’s good for you…and what to do with it…





Nutritional Value

The fruit is rich in nutrients, especially antioxidants, 

1.Antioxidants…Cherimoya contains antioxidants—such as flavonoids, carotenoids, vitamin C and kaurenoic acid—that can help fight oxidative stress, prevent a range of health problems, and help prevent cardiovascular disease…antioxidants also have anti-inflammatory and anti-carcinogenic effects.

2. Fiber…7.2 grams fiber…Cherimoya is also a good source of soluble fiber…which helps with digestive issues because it adds bulk to stool and helps it move through your digestive tract…weight loss because it makes you feel full longer…and reduces your risk of type 2 diabetes, cardiovascular disease, colon cancer and more.

3.  Vitamin B6…0.7mg…33% DV…Cherimoya is a good source of vitamin B6…which helps maintain healthy blood vessels, supports brain function, regulates sleep cycles, reduces blood pressure and is important for mood and ability to focus. 

As far as other nutrients, cherimoya fruits contain…

  • Calories…231
  • Carbohydrates…55.2 grams
  • Protein…5.1 grams
  • Fat…1.9 grams
  • Vitamin C…35.9mg…60% DV
  • Potassium…839mg…24% DV
  • Riboflavin…0.4mg…22% DV
  • Thiamine…0.3mg…19% DV
  • Folate…56.2mg…14% DV
  • Manganese…0.3mg…13% DV
  • Magnesium…49.9mg…12% DV
  • Copper…0.2mg…11% DV 
  • Phosphorus…81.1mg…8% DV
  • Pantothenic acid…0.7mg…7% DV
  • Iron…0.9mg…5% DV





Health Benefits

Cancer…Cherimoya is rich in antioxidants—such as catechin, epicatechin, and epigallocatechin—that have been shown prevent the growth of cancer cells in test-tube studies and lower your risk of developing certain cancers — especially stomach and colon cancer.

Digestion…One cup of cherimoya offers almost 7.2 grams of dietary fiber…over 17% of the RDI. This fiber helps “poop” move through your intestines, nourishes the good bacteria in your gut, produces short-chain fatty acids (SCFAs)—such as butyrate, acetate, and propionate—that protect you from inflammatory conditions that affect your digestive tract—such as Crohn’s disease, stomach ulcers, and colitis.

Eye Health…Cherimoya contains lutein—an antioxidant that is importanr for good eye health. Foods that contain lutein can lower your risk of age-related macular degeneration (AMD), cataracts, vision loss, and help reduce eye fatigue, glare and light sensitivity.

Heart Health…Cherimoya contains antioxidants, nutrients such as potassium and magnesium, and dietary fiber that are good for your heart. For example, the potassium found in cherimoya reduces high blood pressure in people with hypertension and can lower your risk of a stroke by about 25%.

High Blood Pressure…Cherimoya contains nutrients—such as potassium and magnesium—that help regulate blood pressure. In fact, one cup cherimoya provides 10% and over 6%RDI magnesium…both of which help lower blood pressure and decrease your risk of heart disease and stroke.

Immunity…Cherimoya is loaded with vitamin C…about 60% DV…a nutrient that is important for fighting infections and disease…helping to decrease the duration of the common cold…and preventing several chronic illnesses, such as heart disease and cancer.

Cherimoya also contains several antioxidants—such as kaurenoic acid, catechin and epicatechin—that help promote overall health and reduce the risk of chronic disease.

Mood…Cherimoya is an excellent source of vitamin B6. In fact, one cup of cherimoya contains over 30%RDI. Vitamin B6 is important for creating neurotransmitters—such as serotonin and dopamine—which help regulate mood and may help prevent depression.

Bananas…The Why — November 26, 2020

Bananas…The Why

Before we move on to much more interesting and fun things to do with bananas—such as which bananas to choose and what to do with them once you get them home, let’s take a look at the health benefits that bananas provide.

Asthma…Bananas help prevent wheezing in children with asthma because of their antioxidant and potassium content.

Athletic Performance…The unique mix of vitamins, minerals, and low glycemic carbohydrates…easy portability…low expense…and great taste have made bananas a favorite fruit among endurance athletes.

Bananas especially provide excellent nutrition before endurance exercise. Distance cyclists have found that eating half of a banana every fifteen minutes of a three-hour race keep their energy levels steady just as well as drinking a processed sports beverage.

Not only that we’ve all been told to eat a banana if we have cramps. This is because of their bananas are a good source of the potassium that can help prevent muscle cramps and soreness cauaws by dehydration and electrolyte imbalance.

Bones…Bananas do not contain high levels of calcium, but they do contain an abundance of a certain carbohydrate, called fructooligosaccharides, that help the body absorb calcium.

Cancer…Bananas contain lectin and vitamin C, two antioxidants that help keep cancer cells—especially lukemia, kidney, and colon cancer cells—from growing. Eating four to six bananas per week can cut your risk of developing kidney cancer in half. Bananas are also fairly rich in fiber and resistant starch…both of which may feed your friendly gut bacteria and safeguard against colon cancer.

Depression…mood…memory…Bananas contain three nutrients that may help preserve memory, boost a person’s ability to learn and remember things, and regulate mood. These nutrients include tryptophan, an amino acid that the body converts to serotonin, the mood-elevating brain neurotransmitter…vitamin B6 that help you sleep…and magnesium to help your muscles relax.

Diabetes…The American Diabetes Association recommends eating bananas because of their fiber content. Diets that include high levels of fiber can help lower blood sugar levels, reduce your risk of type 2 diabetes, and help lower blood sugar in those who are diabetic.

Digestive Health…Bananas contain water and fiber, both of which promote regularity and encourage digestive health. One medium banana provides about three grams of fiber, about 10% of a person’s fiber needs for a day. Fiber found in bananas can also improve bloating, gas, and stomach cramps.

For years, we’ve heard about the BRAT diet…eating only bananas, rice, applesauce, and toast…whenever you have diarrhea. Bananas help replace any water, electrolytes, and potassium that are lost with diarrhea or vomiting.

Let’s Go Ape Over Bananas — November 23, 2020

Let’s Go Ape Over Bananas

Bananas chopped up in a bowl

Of course we all know what a banana is…

In fact, we all seem to go apes over bananas…so much so that in the United States, each person eats about eleven pounds of bananas per year…making it Americans’ favorite fresh fruit.

Bananas in fact are a favorite fruit worldwide…having first been grown in Southeast Asia, they are now grown in many warm parts of the world.

The perfect banana is wonderfully sweet with firm and creamy flesh.

Contrary to your grocery store produce aisle may have you to believe, there are actually several different types of bananas—varying in color, size and shape.

The most common type is the Cavendish, a type of dessert banana. These bananas are green when unripe…and then yellow as they mature.

Banana plants vary in height…anywhere from ten to twenty-six feet. The leaves are arranged spirally and may grow to be about nine feet long and two feet wide. The leaves of the banana tree are easily torn by the wind, resulting in the familiar frond look.

Bananas can also vary in taste from starchy to sweet, and texture from firm to mushy…depending on what variety you choose and how ripe the bananas are.

Greener, less ripe bananas are more starchy…whereas yellow bananas taste sweeter because they contain more sugar.

The actual bananas are gathered into bunches…made up of anywhere from three to twenty tiers. The bunch itself can weigh anywhere from sixty-five to one hundred pounds.

Some of the edible varieties, ranging in color from yellow to red, pink, purple and black…varying in both flavor and texture…include… 

  • Blue Java Banana…Blue Java bananas are also known as the ice cream banana due to their sweet vanilla flavor and extreme creaminess. They feature a beautiful blue peel and a white flesh. They’re actually pretty hardy and can grow in colder regions….
  • Blue Java. Also called “ice cream” bananas because they’re said to taste like vanilla ice cream, these have a bluish-silvery peel that turns pale yellow when ripe.
  • Cavendish. The most widely exported banana in the world, the Cavendish has a sturdy peel that travels well. Almost all bananas sold in the United States and Europe are this variety.
  • Goldfinger. This newer variety from Honduras has a sweet and slightly apple-like flavor.
  • Gros Michel. Also known as Big Mike, this was the top-exported banana until much of the crop was wiped out by a fungus in the 1950s. It’s similar in taste and size to Cavendish and still available in some places.
  • Lady Finger Banana…Lady Finger bananas, also known as baby bananas, are sweeter and smaller than Cavendish bananas. They’re usually around three inches in length and feature a creamy texture and sweet flavor with notes of honey.
  • Manzano. Also called “apple bananas,” these short, chubby fruits have a hint of apple and strawberry. They’re fully ripe and taste best when the skin turns black. Manzano is the most popular dessert variety in the tropics.
  • Mysore. This small fruit is the most important banana crop in India. It has a thin skin and a hint of tartness.
  • Praying Hands. You’ll recognize this variety by the two adjacent “hands” that grow fused together, giving the fruit its name. It’s less sweet than other types and has a subtle vanilla flavor.
  • Red. The thick skin of red bananas starts red or maroon but turns yellow-orange when ripe. The flesh is sweet and tinged with pink or orange.      
We All Deserve To Take a Vacation — November 3, 2020

We All Deserve To Take a Vacation

nutritional value, smell, flavor, and availability….including many that I never even heard of before doing research for this post.

In the next few posts we will be looking at both the ordinary tropical fruit that you regularly see in your local grocery store and then the more exotic fruits that you probably will have never tasted…much less heard of.

The common tropical fruits that we will consider adding to our cart include bananas, mango, pineapple, avocado, papaya, guava, dates, papaya, coconuts, and pomegranate.

More exotic tropical fruits that you may have never even heard of before include rambutan, durian, jackfruit, pitaya, passion fruit, wax apples, durian, sapota, cherimoya, pitahaya, mangosteen, breadfruit, banana passion fruit, longan, pulusan, goldenberry, and tamarillo.

So let’s begin our journey, shall we?!

We can even take off our damn face masks…(at least long enough to eat them).

Honey Boo-Boo Should Have Eaten Honeydew — October 21, 2020

Honey Boo-Boo Should Have Eaten Honeydew

Honeydew Melon picture


  • We all know what a honeydew is…that green thing over by the cantaloupe…but do you know what nutritional benefits it offers and what health benefits arrive from eating it?
  • Let’s take a look…


Nutritional Value

Even though a honeydew is 90% water, the melon still packs a great punch…

  • Calories…64 calories per cup
  • Carbohydrates…16 grams
  • Fiber…1.4 grams
  • Fat…0 grams
  • Protein….1 gram
  • Vitamin C…excellent source…one cup offers 56%RDV.

Health Benefits

  • Blood Pressure…Eating honeydew can help reduce your risk of high blood pressure and heart disease. The fact that honeydew is a low-sodium and potassium-rich fruit…one cup providing 12%RDI…makes it well worth grabbing while you are in the produce section.
  • Bone Health…Eating honeydew can help repair and maintain strong bones because it contains several nutrients—including folate, vitamin K and magnesium—that are vital for keeping the cells that are responsible for building and breaking down bone tissue functioning properly.
  • Diabetes…Eating honeydew promotes healthy blood sugar levels. Adding fresh fruit to your daily diet can reduce your chances of getting type 2 diabetes by about fifteen percent. Not only that, eating fruit at least three times per week can lower your risk of diabetes-related health complications if you already have diabetes. Even though honeydew contains carbs that can raise your blood sugar temporarily, the melons also provide fiber and other nutrients that help improve blood sugar control over time.
  • Digestion…Eating honeydew helps support healthy digestion because the melon contains the fiber needed to slow blood sugar response, promote bowel regularity, and grow healthy gut bacteria.
  • Hydration…Eating honeydew effectively and properly hydrates your body more effectively that water along because it also contains electrolyes and other nutrients—such as potassium, magnesium, sodium and calcium—that make eating honeydew great for keeping you hydrated.
  • Immune System…Eating honeydew helps support your immune system because it is loaded with vitamin C. Eating as little as one cup of honeydew helps prevent and treat respiratory problems such as pneumonia and the common cold…(how about this stupid coronavirus thing?!)
  • Skin…Eating honeydew helps keep your skin healthy because it contains a large amount of vitamin C content….an antioxidant that is important for producing the collagen needed to repair and maintain your skin tissue and for protecting your skin from sun damage. A single cup of honeydew contains 53%RDI vitamin C.
  • Vision and Eye Health…Eating honeydew can help protect your vision and eye health because it contains two potent antioxidants—lutein and zeaxanthin…that are well known for supporting eye health and preventing the development of age-related vision loss.
Let’s Take a Peep at Pepos — October 14, 2020

Let’s Take a Peep at Pepos

The fourth category of fruit, the pepo category, consists of those fruits have multiple seeds throughout the flesh or grouped together in the center….mostly melons.

So I thought that this would be a good time to talk about the menagerie of  melons that you might see as you are hitting the fruit aisle with great style.

One more thing…yes, I do know there are several other varieties of melon…but I only listed those found at my local Sprouts store…after all, our main goal is to not look stupid when we go in there.

A Poem About Pomes — October 8, 2020

A Poem About Pomes

This is a poem…a poem about pomes…another type of fruit…that I can’t wait to bring home…

Sorry, the words “poem” and “pome” are too similar that I couldn’t resist.

But what are pomes?

Pomes are those fruits that have a relatively hard flesh surrounding a central core of seeds, fruits such as apples and pears.

As far as the nutritional value of fruits classified as pomes, pomes provide as much as 15% of the amount of vitamin C and 17% of the amount of fiber that your body needs each day in only one medium-sized apple….Pomes also contain many types of strong antioxidants.

As far as the health benefits of fruits classified as pomes…they can help you lose weight, improve your digestive system,and lower your risk of cancer, heart disease, diabetes, asthma, and other chronic health conditions.

Examples of pomes include apples, pears, nashi and quince. We will be looking at more of fruits classified as pomes in future posts. Right now my main goal is to finish a Master List of Clean Food Eating and get you thinking about your next trip to Sprouts or Whole Foods so that you don’t appear lost.

Making the Perfect Apple Scones — August 30, 2020

Making the Perfect Apple Scones

The perfect apple scones are fresh from the oven….a truly scrumptious breakfast treat…deliciously spiced with the perfect amounts of cinnamon and sugar…buttery and moist with crisp crumbly edges…consisting of soft flaky centers and crunchy golden brown exteriors.

These perfect apple scones are a great reminder that fall and cooler weather are right around the corner.

The perfect apples scones are also very easy to make…so let’s get started…



To make the scones you will need about one heaping cup of apples. If you use too many apples, the scones will not maintain their shape because they will contain too many apple chunks and juices.

As far as which variety of apple to use, either use your favorite apple variety or whatever you happen to have on hand.

If you’re buying apples specifically for making the scones, good apple varieties to try include Granny Smith, Honeycrisp, or Fuji.

Another thing to keep in ind when you are choosing which variety of apples to use is whether or not you will be glazing your scones. If you will be glazing your scones, you will want to use a tart apple, such as a Granny Smith. If not, you will want  to use a sweeter apple, such as a MacIntosh.

You will need to peel, core and shred the apple before aking the scone.


Other Ingredients

  • 1/2C brown sugar
  • 3/4tsp salt
  • 1Tbsp baking powder
  • ½tsp baking soda
  • 2½tsp cinnamon
  • 2C flour
  • ¼C butter, chilled
  • ½C heavy cream or buttermilk



3Tbsp sugar

1/2tsp cinnamon

water or milk, as needeed for prope4r consistency


Prep Work

Preheat oven to 400°F. Line a large baking sheet with parchment paper or silicone baking mat.


Making the Batter

Whisk together the dry ingredients—flour, sugar, salt, baking powder, and cinnamon—in a large bowl Now stir together the liquid ingredients…Shred your apple. Add the shredded apple, then the milk. Mix until they form a soft dough. Add more flour if the dough gets too sticky, Combine the two. Knead a few times, working some extra flour into it until it is barely sticky.


Shaping the SconesScrape the dough onto a floured parchment or pan.

Divide into two balls of dough….

Flatten until both circles are about 6″ in diameter and 3/4″ thick, using a knife or bench knife that you’ve run under cold water,

Place them on a well greased baking sheet.

Carefully separate the wedges away from the center until there is about 1/2″ space between their outer edges.Sprinkle with brown sugar and/or cinnamon.


Making the Topping 

Stir the sugar and cinnamon.together. Brush each circle with a bit of water or milk. Sprinkle onto circles.


Freezing the Scones

Now place the scones in the freezer for about thirty minutes. This serves several purposes, including…

  • allowing them to rise higher
  • giving the the best texture and highest rise
  • making the scones a bit flakier
  • making the scones more tender
  • relaxing the gluten in the flour


Baking the Scones

  1. Bake for 15- 20 minutes until they are golden brown. Remove and cool….When the scones are cooled,, whisk together the glaze ingredients until they are smooth. Drizzle over the scones then let harden completely…
  2. Bake the scones for 18 to 22 minutes, or until they’re golden brown. When you pull one away from the others, it should look baked all the way through; the edge shouldn’t look wet or unbaked…Remove the scones from the oven, and cool briefly on the pan. Serve warm. When they’re completely cool, wrap in plastic and store at room temperature for up to several days…
  3. Bake the scones in a preheated 375°F oven for about 30 minutes…Scones are best served warm. They’re delicious as is, but add butter and/or jam (or apple butter), if you like. To reheat room-temperature scones, place on a baking sheet, tent lightly with foil, and warm in a preheated 350°F oven for about 10 minutes.