Primal Pronto Drop Scones

by Susan Smith in , , ,

Light, versatile and so quick to make, these little fluffy cushions of loveliness can be served with either sweet or savoury dishes whenever you fancy something bready to eat. I like them for breakfast - either topped with a little raw honey, maple syrup, fresh berries or 100% fruit spread - though my real ‘soft-spot’ is for old fashioned marmalade, because it brings back memories of my childhood. 

Sent off to boarding school at five years old, I could never seem to get enough food to eat! It was here that I was introduced to Robertson’s Golden Shred marmalade with their (now politically incorrect) Golliwog branding, which included beautifully made enamel brooches to collect and pin to the lapel of my school blazer. Overly sweet and unsophisticated it may have been, but back then, much like Paddington Bear, marmalade was my hunger monster’s saviour! 

School breakfasts were usually our choice of pre-packaged cereal (Sugar Puffs for me please!) followed by plates stacked high with yesterday’s scantily ‘buttered’ (with Stork margarine, I fear), pre-sliced white bread. It seemed to me that magic marmalade could transform these half-stale offerings into something rather nice that temporarily filled me up. Teatimes were similarly skewed in favour of high carb foods. Bread with jam or chocolate spread, a banana and soft, sticky buns - the sort topped with glacé white icing. We didn’t mind! These are sweet treats as far as children are concerned and, for me, also a real source of comfort that helped me deal with the stress of being away from home.

Unfortunately, overloaded with wheat, gluten and sugar, young children are particularly vulnerable to tummy bloating, clogged-up systems and chronic constipation. Our guardians must have had an inkling because every morning they would check to see if we were ‘regular’ by keeping a 'poo log'! The ‘little me’ thought it most prudent to try and save face when asked the question, so I’d always answer in the affirmative. Unfortunately, I didn’t realise that no amount of toilet paper rammed down the loo would disguise the fact if I’d lied! I’d only know I’d been rumbled when I was given All-Bran for breakfast instead of my favourite cereal. My blushes weren’t spared either. An uninteresting bowl of roughage foisted on a child lets everyone know where their bowels are at. I was embarrassed and ashamed - as if it was my fault! Scarred by this early life experience, I was still eating what I thought was a mandatory bowl of All-Bran every morning up until my thirty-eighth birthday! 

Being regularly fed massive amounts of refined, processed, high carbohydrate foods not only caused my digestive discomfort, but also nagging hunger too. I was part of an experimental dietary disaster promulgated by the food industry in collusion with public health advisers, which in my view was, and still is, tantamount to child abuse because… 

Normally when you eat some food your blood sugar goes up and your insulin levels rise to get the nutrients into your body cells. Once this work is done, your blood sugar goes back to normal. All is as it should be and you’ll only get hungry again when you need more energy. However, when you eat certain foods that contain a lot of sugar and carbohydrates, your blood sugar sky-rockets. In response, your body releases inordinately high amounts of insulin to get the sugar inside your cells. Once your blood sugar spikes, the excess insulin, which is far more than your body needs, continues affecting your blood sugar way and beyond just normalising it. Consequently, your blood sugar continues to plummet much lower than it’s supposed to. At which point, your brain then tells you you’re still hungry! Unbelievably, as a child, in an attempt to satisfy these constant hunger cravings I resorted to eating Germolene after dormitory lights out! By the time I was eleven I was, unsurprisingly, quite porky!

Fast forward almost sixty years, and today’s recipe for Primal Pronto Drop Scones served with orange fruit spread is my idea of heaven. This is bread and marmalade revisited in satisfyingly good taste with no nasty consequences. As warm and as soft as a hug, these high protein, low-carb, nutritious Primal Pronto Drop Scones a.k.a Scotch pancakes served straight from the pan, showcase all the comfort factor of freshly baked or toasted bread with the crunch of pumpkin seeds. Grain-free and gluten-free, and loaded up with tangy, low-carb, organic orange ‘marmalade’ served with a plentiful supply of freshly brewed coffee, they are one of the things I most love about being a grown-up. Oh, and they are really filling too!  

Primal Pronto Drop Scones (make about 16)


150 g organic ground almonds

50 g organic tiger nut flour

2 tbsp organic coconut flour               

2 tsp baking powder

½ tsp sea salt

250 ml raw organic full-fat milk (or homemade, unsweetened almond milk)

3 eggs, beaten 

30 ml organic tiger nut oil (or coconut oil, melted)

2 drops organic liquid stevia

50 g organic pumpkin seeds

1 tbsp organic tiger nut oil (or coconut oil) - for frying


In a large bowl, combine the ground almonds, tiger nut flour, coconut flour, baking powder and sea salt together with a whisk.

Measure out the milk into a jug then add the beaten eggs, liquid stevia, and tiger nut oil.

Make a well in the centre of the dry ingredients and slowly pour in the wet ingredients, whisking the mixture as you go. Keep whisking until the mixture becomes a thick, but still pourable, smooth batter - no lumps please! 

Set aside for a minute or two to allow the coconut flour to fully thicken out the mixture. If the batter then seems too thick to pour thickly from a spoon or ladle, add a little filtered water. When you’re satisfied that the batter is of a thick ‘dropping’ consistency, stir in the pumpkin seeds. 

Place a smidge of oil in a large, shallow non-stick frying pan and set over a medium heat. When hot (takes about 2 minutes), spoon small pools (heaped tablespoons) of the batter into the pan, spacing them well apart - no more than 2 or 3 pancakes at a time - making each pancake about 6 centimetres (2.5 inches) in diameter. 

Cook for about 1½ - 2 minutes until the underside is golden brown, then using a flexible, thin-edged silicon spatula to help you, carefully turn them over and cook for 1½ - 2 minutes on the reverse side. 

Turn onto warmed plates and serve immediately with either no-added-sugar 100% fruit spread, fruit puree, fresh berries, a drizzle of honey or maple syrup. 



Primal Pronto Drop Scones are every bit as good served alongside a cooked breakfast, a bowl of soup, or curry. Alternatively, spread lavishly with savoury toppings e.g. Carrot Hummus or a feisty tomato and avocado salsa for a filling snack or starter. Or, make them into small ‘blini-sized’ canapés and serve with drinks.  

Whilst these drop scones are very quick and easy to make, you may find you need to cook several batches before you get fully acquainted with the optimum temperature (medium/low not medium/high) and exact cooking times (keep checking their doneness' after 1½ minutes) to get them light, fluffy and perfectly golden on both sides. N.B. Let the drop scones firm up just enough for you to turn them over without the uncooked batter running off the top surface when you do. It takes a little practice!  


Carbohydrate 3g Protein 4g - per pancake

Savoury Primal Pancakes with Tomato, Cheese & Mushrooms

by Susan Smith in ,

My focus is on Valentine’s Day this week, so in terms of Primal Plate’s blog I don’t have a lot of time to rabbit-on about pancakes. However, in honour of Shrove Tuesday I have re-visited last year’s Primal Pancakes and made a few adjustments to the recipe. Namely, I’ve reduced the amount of carbs by decreasing the amount of arrowroot flour and improved my pancakes ‘flip-ability’ (is that even a word?) by increasing the amount of fat. Sometimes I think being a food blogger has an air of mad-food-scientology about it! 

Anyway, it all works. So if you’re trying to lose weight, want to eat low-carb, follow a Primal or vegetarian, gluten-free, grain-free diet, these delicious, savoury pancakes are a ‘flipping-good’ alternative to traditional wheat-based ones!

Savoury Primal Pancakes with Tomato, Cheese & Mushrooms (makes 10)

Ingredients - for the pancakes

50g organic butter (or coconut oil)    

300 ml raw whole milk or homemade organic almond milk or 50/50 filtered water & milk

4 large organic eggs                            

75g organic ground almonds            

40g Sukrin organic reduced-fat coconut flour            

15g organic arrowroot flour                        

½ tsp organic apple cider vinegar                    

½ tsp gluten-free baking powder

Extra coconut oil, for cooking


Ingredients - for the pancake filling and topping 

1 tbsp olive oil

230g organic button mushrooms, wiped and finely sliced

1 x 400g tin organic chopped tomatoes ( I used Mr Organic)

2 tbsp fresh basil leaves, finely sliced

1-2 drops organic liquid stevia

250g full-fat natural cottage cheese (I used Longley Farm)

75g vegetarian parmesan-style cheese, finely grated (I used Gran Moravia)

Fresh basil sprigs - for serving


Instructions - to make the pancakes

Put the butter (or coconut oil) in a small saucepan and set over a very low heat until just melted.

Then, place all the ingredients for the batter into a blender and blend thoroughly until it is smooth and the consistency of pouring cream.

Heat a 20cm (8 inch) non-stick pancake pan over a medium heat until it is hot.

Add a smidgeon of coconut oil to the pan, then quickly ladle - or pour - just enough of the batter into the pan to coat the base thinly (¼ US Cup - about 60 -70ml should do it). Ideally, you’d be blessed by being naturally ambidextrous at this point - swiftly pouring the batter into the frying pan with one hand whilst simultaneously tilting and turning the pan to ensure it levels out evenly with the other. N.B. the pancakes should be as thin as possible.

Fry over a medium heat for about 2 minutes without moving. Then, using a flat-bladed non-stick spatula, flip the pancake over and cook for a further 1 minute. 

Slide each pancake onto a large flat plate and repeat this process until all the batter has been used to make 10 pancakes.

Instructions - to make the filling

Heat the oil in a large frying pan and fry the mushrooms until tender

Add the tomatoes and basil, stir well and continue to cook uncovered on a low heat until the mixture has reduced down to a thick puree.

Take the pan off the heat and season the mixture to taste with sea salt and freshly ground pepper - adding 1-2 drop of liquid stevia if the tomatoes taste too acidic.

Add the cottage cheese and 25g parmesan-style cheese then stir everything together until thoroughly combined.

Instructions to assemble the pancakes and cook

Pre-heat the oven to 190℃ / 375℉ / Gas mark 5

Lay one of the pancakes flat on a work surface with the side that was cooked last uppermost (best looking side underneath). Spoon a large (heaped) tablespoon of the filling along the bottom edge then roll the pancake up into a cigar shape and place into a large gratin dish with the loose edge facing downwards (so it can’t unfurl). 

Fill the rest of the pancakes in the same way, until all the mixture is used, laying each pancake snugly side by side in the dish.

Sprinkle with the remaining 50g parmesan-style cheese and bake in the oven for 15-20 minutes until piping hot and golden brown on top. 

Garnish with a sprig of basil and serve immediately with a crisp green salad. 


Carbohydrate 6g Protein 11g - per pancake (allow 2 pancakes per serving)