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Leslie Beck Featured Recipe

Sweet Potato Cranberry Drop Biscuits

Makes 24 biscuits.

Ingredients:

Somewhere between cookies and scones, these soft and chewy biscuits are a real winner, with only 110 calories and less than a gram of saturated fat per serving. They’re also an excellent source of beta carotene. If you don’t have spelt flakes, use rolled oats instead – they work well and taste just as great. TIP: To prepare sweet potato for mashing, begin by covering peeled and diced sweet potato with water in a small saucepan. Bring to a boil; cover and reduce heat to low. Simmer for 10 minutes or until sweet potato is soft when pierced with a fork. Remove pan from heat; drain liquid and mash the potato with the back of a fork. Be sure to cool sweet potato completely before adding it to biscuit dough. One medium-sized sweet potato will yield roughly 2 cups (500mL) of mashed potato.

1 cup whole-wheat flour
1 cup all-purpose flour
1 cup spelt flakes
½ cup dried sweetened cranberries
1 tsp baking powder
½ tsp baking soda
½ tsp ground cloves
½ tsp ground nutmeg
¼ tsp salt
2 egg whites
¾ cup brown sugar
¼ cup non-hydrogenated soft margarine
1 cup mashed sweet potato
¼ cup low-fat (1% MF or less) milk or soy milk
1 tsp vanilla extract

Directions:

Preheat over to 350°F (180°C).

In a large mixing bowl, combine flour, spelt flakes, cranberries, baking powder, baking soda, cloves, nutmeg and salt.

In another large mixing bowl, whisk together egg whites, brown sugar and margarine until creamy and smooth. Add sweet potato, milk and vanilla. Whisk again until all ingredients are blended.

Pour dry ingredients into mixing bowl with wet ingredients; fold together until just combined.

To make biscuits, drop dough onto baking sheet in dollops of about 2 tbsp (25mL), three inches apart, and gently flatten dough with moist fingers. Bake for 14 to 16 minutes, turning once, till the biscuits are golden brown on the bottom.

Leslie Beck's Longevity Diet

From Leslie Beck’s Longevity Diet by Leslie Beck. Copyright © Leslie Beck, 2011. Reprinted by permission of Penguin Group (Canada), a Division of Pearson Canada Inc.
www.lesliebeck.com

Nutrition Facts Table

Nutrition Facts

Serving Size (35g)
Servings Per Container:
Amount Per Serving
Calories 100 Calories from Fat 10
 
% Daily Value*
Total Fat  1.5g
2%
Saturated Fat  0g
0%
Trans Fat  
Cholesterol  0mg
0%
Sodium  90mg
4%
Total Carbohydrate  19g
6%
Dietary Fiber  1g
4%
Sugars  8g
Protein  2g
Vitamin A 8% Vitamin C 2%
Calcium 2% Iron 4%
   
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
  Calories: 2,000 2,500
Total Fat less than 65g 80g
Saturated Fat less than 20g 25g
Cholesterol less than 300mg 300mg
Sodium less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
Calories per gram:  
Fat 9    Carbohydrate 4    Protein 4