Seven gluten free and dairy free breakfasts

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).

  1. Easy peach crumble (or pear or berry or apple or any combinations you like).
  2. Banana and choc chip muffins
  3. Roast vegetable hash
  4. Mango chia pudding
  5. Gluten free muesli with fruit puree
  6. Buckwheat pancakes (Orgran packet mix has all the instructions) but works well with bacon and maple syrup or grilled banana or fruit.
  7. BLAT on gluten free bread.

The recipes for most of these options are listed below but two recipes have links. One isĀ  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.

shutterstock_93158164Easy 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

1/2 cup sugar

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

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.

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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!

What do you do when your child can’t eat egg, potato, dairy or wheat?

Health food ingredients in white porcelain bowls over papyrus ba

Recently I have seen a few children with an interesting range of food intolerances. In fact one recently was such a challenge it made gluten and dairy free look easy!

So how do you make changes when your child’s diet is so restricted ? What the hell do you put in their lunches for school?

First up don’t focus on what they can’t eat, focus on what they can eat. Typically there is a long list of fruit and vegetables plus meats and fish. Not a bad start. Then look at substitutes for foods. One tougher example is egg however there are a number of options in baking including “no egg” replacer by Orgran. I also found vegan recipes have some good substitutes including 1/2 a mashed banana or soaked chia seeds in lieu of eggs. Orgran also offer vegan options in many of their baking mixes which are helpful. This vegan website has a great range of egg replacment options http://chefinyou.com/egg-substitutes-cooking/ .

Coconut oil and fresh coconutIn a previous post I have already covered options for dairy free in detail so have a look if you need some more information http://wp.me/p4iTIZ-2g .

Secondly make sure you spend time working on gut repair. Many minor intolerances fall away when you repair the gut with adequate glutamine and support effective digestion with herbs and probiotics. Continue providing support with home made stocks and fermented foods. Fermented foods are a good source of probiotics for the gut and often cheaper than supplements.

Home Made Cultured Or Fermented Vegetables

Now the school lunches – gluten free breads are available but often include rice and potato flours which are also increasingly common intolerances. Some options here could be;

1. Use firm lettuce as wraps for fillings or hollowed out cucumber or corn cakes.
2. Consider salads with a firmer leafed green such as wombok with chicken, Waldorf salad with chicken or Thai roast beef salad with cos lettuce.
3. Drumsticks are a great option with a simple marinade.
4. Meatballs – Recently I made baked chicken meatballs which were very popular. Ingredients were bacon onion and tomato paste.
5. Vegetable sticks with hummuus, avocado or mashed bean dip.
6. Leftovers are always good, specially roast meats or sausage with a roast vegetable salad.

Pinkfarm’s facebook and website have great ideas and lots of information on fermented foods. Have a look at http://www.pinkfarm.com.au/lunchbox-ideas/ for some more ideas on lunches and also their fabulous stainless steel lunchboxes.

Whilst it may seem like a lot of work initially I find a little more preparation in the evenings makes the morning rush much easier. I usually pack up lunch size portions of leftovers for my children for the next day and then it can be grabbed out of the fridge before I drive them to the train station.

The extra work really pays off when you see the change in your child’s health as a result of making these changes. I often have parents telling me how sickly kids no longer get every cold that’s going or how much their skin has improved as a result of making these changes. Its really worth giving these changes 3 months to see the full benefit. Particularly if you can work on gut repair at the same time.

Would love to hear your stories about how dietary change has made a difference to you or your child. Please leave a comment on the blog below.

Christine Pope is in clinical practice at St Ives in Sydney and if you need help managing or identifying food intolerances you can make appointments on 8084 0081.

Brain Fog – is your brain suffering?

Those of us who have given up gluten are often familiar with the concept of brain fog. Basically that’s what used to happen to us every time we had gluten ( the big protein found in grains such as wheat, rye, spelt, barley and oats).

However there may be other reasons you get a foggy brain, problems with your memory or keep losing things like the shopping or even the car at the shopping centre! Many of us just blame it on getting older or being really busy but what about if its something more concerning? Really what if the brain is starting to struggle and it needs more support?

Recently I have been reading a lot about the concept of a “leaky brain” , in many ways a similar concept to that of a “leaky gut”. The blood brain barrier is supposed to be relatively impermeable to protect our brain. There are a whole range of factors which can damage this barrier including not surprisingly diet but also infection and toxicity.

Diet is a relatively easy example. In the US Cyprex labs tests include a wide range of gluten intolerance testing including transglutamaninsases 2 ,3 and 6. Each of these is associated with different types of gluten intolerance reactions and only one of them is a gut type reaction, commonly associated with coeliac or gluten intolerance. If you have antibodies to the transglutaminase 6 for example you can be reacting to your central nervous system – on other words autoimmunity to brain tissue. Some early indications suggest this is what may be happening in the case of MS where the sheath around nerves starts to unravel.
Bakery Bread on a Wooden Table. Various Bread and Sheaf of Wheat
How do you support brain health if you are having problems? First up if you have coeliac or gluten intolerance in the family get testing done to ensure you are not coealiac (much easier to do whilst still eating gluten) and then do a food intolerance panel to eliminate any other allergens. Unfortunately the testing done in the US is not available here yet but you can easily get gene testing done on a couple of genes which do indicate a strong possiblity of gluten intolerance.

Next try eliminating gluten and dairy for 6-8 weeks. I know it seems like a long time but it takes a while for damage to be repaired and for you to see a shift in your symptoms. Make sure they are eliminated and not just reduced and also include any foods which come up in the food intolerance panel. During this period make sure you are eating a lot of vegetables ( 3 cups a day) and a couple of serves of fruit a day. You may even find smaller meals more often will support your energy levels better.

bigstock_Health_Capsule_74886

In addition some basic anti-oxidant support in the form of fish oils as well as resveratol may also be useful but at a minimum ensure that you are eating good quality fats such as olive oil, coconut oil, flaxseed oil and including sources such as nuts and seeds and avocado.

Then see how you are going? Is your memory better, gut less upset etc. If it shifts it might be time to say goodbye to gluten!

Field trip – the gluten free expo

gf products

Last week I went to my first gluten free expo. Not sure what I was expecting but I was surprised when I got to Homebush to find people queued up around two sides of the building waiting for it to open at 12. Also many of those people had those wheelie trolleys ready to stock up on gluten free goodies.

At the entry we were handed a Coles green bag with a few goodies in it, which was a great idea as I came away with a bag full of new things to try.

First up, my biggest success as far as my children were concerned , were the Genius brand croissants that actually tasted flaky and buttery. Subsequently found them in the freezer at Coles and I am now trying their puff pastry. They have a range of other gluten free breads and muffins and even pain au chocolat!

Bakery Bread on a Wooden Table. Various Bread and Sheaf of Wheat

The other big success was a “paleo” version of a protein bar, called Paleo Bars. There were two flavours and they are gluten, dairy and soy free. The key ingredients are walnuts, dates pecans, cocoa and coconut oil in the original and apricots, almonds and ginger plus the coconut oil in the ginger bar. They both taste good and don’t have that dehyrating after effect that you usually get from a protein bar. The website is http://www.bdpaleo.com and you can order both in boxes of 10 or 25. My son was quite impressed with the taste and said he had more energy at the gym when he had a bar before training. The Medicum Chain Triglcyerides in the coconut oil are used preferentially by the body for energy.

Another favourite and portable gluten free snack was the corn crunch. I am sure you could easily make these at home but the roasted corn kernels are rather tasty and a good snack that fits easily into the handbag or school bag. I know with so many schools gluten free this type of snack is going to become more popular and I would also recommend the roasted chickpeas and broad beans you can find in the Woolworths health food section.

Next year when I go back to this expo I will make sure I am prepared to make a couple of trips to the car with bags as well as coming on an empty stomach so I can do lots of tasting!! All the stallholders were very generous with their tasting supplies and it does make things easier if you can graze and grab lots of flyers so you know where to order it from in the future. I am sure since Coles were one of the major sponsors that there will be a number of the products carried in their stores but for others it was great to know you could order online.