Many of us stick to the same boring breakfast every day however when you suddenly find out that you can’t have wheat anymore the usual toast or cereal just doesn’t cut it any longer. So what do you do?
Here is a range of suggestions that I find work well in practice. I have included recipes or links to the recipes. Its easy to substitute particularly with gluten free grains or different types of milk (coconut, almond, rice or soy).
- Easy peach crumble (or pear or berry or apple or any combinations you like).
- Banana and choc chip muffins
- Roast vegetable hash
- Mango chia pudding
- Gluten free muesli with fruit puree
- Buckwheat pancakes (Orgran packet mix has all the instructions) but works well with bacon and maple syrup or grilled banana or fruit.
- BLAT on gluten free bread.
The recipes for most of these options are listed below but two recipes have links. One is for the easy mango pudding recipe from the Healthy Chef which only has four ingredients but really comes down to fruit, chia seeds, water and coconut milk plus the other link is to my gluten free muesli recipe which really can be tailored to personal preference. An even easier version can be buying a gluten free muesli and adding a few of your favourite ingredients, such as nuts and seeds or LSA mix.
Easy peach crumble
4-6 peaches sliced
1/2 cup almond meal
1/2 cup quinoa flakes
50 g melted butter
1 tablespoon brown sugar (coconut sugar, maple syrup work well too)
Place sliced fruit in a casserole dish. Combine melted butter with almond meal, quinoa flakes and sugar . It will be a little lumpy. Sprinkle over sliced fruit and cook at 180c for 20-25 minutes until topping is crispy and golden. Serve with coconut yoghurt for a little extra protein but its delicious by itself and the quinoa and almond provide good protein and fats.
Banana and choc chip muffins
- 1 tsp vanilla essence (add to sugar)
- 50 g butter
- 3 mashed bananas
- 1 1/2 cups gluten free self raising flour or 1 cup gluten free self raising flour plus 1/2 cup of almond meal or coconut flour (coconut gives it a nice moisture)
- 1 egg
- 1/4 cup choc chips preferably dairy free
- 1/2 cup sugar
Melt butter, mix in sugar and then egg. Add in alternately flour and bananas and stir well. Then add in the choc chips. Spoon mixture into 12 muffin cases or greased muffin tray. Cook 15-20 minutes at 180 Celsius. Muffins should be lightly browned when cooked.
Roast Vegetable Hash
This is really just a good way to use up leftover roast vegetables and many combinations work well.
Ideally you need half a cup of roast vegetables (potatoes, sweet potatoes, pumpkin, parsnip, carrots, etc) per serve
2 slices of bacon per person
1/2 small brown onion
1/2 cup greens either bok choy, wombok or cabbage work well
Saute bacon and onions for 2-3 minutes until lightly cooked. Add greens and roasted vegetables and stir for 3-5 minutes until warmed through. Salt lightly and serve.
BLAT (Bacon lettuce avocado and tomato)
Saute two to three slices of bacon and serve on a gluten free bread roll toasted with mashed avocado and sliced tomatoes.
Christine Pope is an experienced natural medicine practitioner who also teaches and until recently was Head of Nutrition at Nature Care College. Food is one of her favourite topics!
Would love feedback on the recipes or any other easy breakfast suggestions which are gluten and dairy free!