Wednesday, February 4, 2009

Gluten Free Breakfasts

Breakfast Boosters

If you eat this

Add this

Or try this instead

Cream of white rice cereal

Nuts, seeds, ground flax, dried or fresh fruits

Cream of brown rice, cream of buckwheat, quinoa flakes, amaranth or teff

Puffed rice or corn cereal

Fresh fruit

GF granola with nuts, seeds, ground flax, dried fruits

GF white rice bread or bagel

Nut butter, cheese, poached egg or omelet with chopped vegetables

GF enriched bread or bagel or make your own bread and substitute brown rice or ground flax for some of the white rice, cornstarch, tapioca or potato starch

Fruit beverage or fruit drink

Fresh or frozen fruit or fruit juice plus yogurt or skim milk powder and ground flax to make a fruit smoothie

Calcium-fortified juice or 100% fruit juice

GF waffle or pancakes with syrup

Cottage cheese or yogurt and fruit

Substitute brown rice or ground flax for some of the white rice flour or try GF fibre-rich frozen waffles

Crepes made with white rice flour and topped with syrup

A filling made with blended ricotta cheese, lemon or orange zest and a small amount of sweetener; a topping of berries, peaches or other fruit and maple syrup

Substitute brown rice or almond flour for some of the white rice flour

Fried egg and bacon

Low-fat mozzarella or feta cheese, veggies and GF smoked salmon, turkey or ham to make an omelet

Omega-3 rich egg; use a non-stick pan; try Canadian bacon or low far GF turkey or chicken sausage


  • Eggs, fruit & toast (g.f. toast, of course).
  • G.f. pancakes & sausage. There are many gluten-free pancake mixes available, or they are nearly as easy to make from scratch as regular pancakes. Outside of the U.S., most sausage is NOT gluten-safe. In the US, sausage is, almost all of the time, 100% meat. Be careful of additives, though. Some contain dairy, soy, and many contain MSG, which I (and a lot of other g.f. folks) am sensitive to.
  • GFCF crepes
  • GFCF breakfast cookies
  • For a treat, I splurge on g.f. waffles (try Lifestream, or the kind sold at Trader Joe’s).
  • For an even bigger treat, the frozen breakfast goods by Kinnikinnick are fantastic, albeit expensive. They have several kinds of tasty GFCF muffins and doughnuts.
  • Eggs and/or sausage/bacon with Tater Tots (check your ingredient list! Many “extra crispy” varieties contain gluten).
  • Hot cereal: Bob’s Red Mill g.f. hot cereal, Arrowhead Mills Rice & Shine, or grits.
  • Fruit cobbler: Drain and reserve the juice from a large (29 oz) can of fruit-juice-sweetened sliced peaches. Spread the peaches across the bottom of a 8″ x 11.5″ dish. Mix about 1 TBSP corn starch and about 1/4 tsp cinnamon into the reserved juice, then pour that over the peaches. Then, make the dough. Mix together 1 c. Kinnikinnick Kinni-Qwik Bread & Bun Mix, 1 c. sorghum flour, 1 TBSP baking powder, 1/3 c. sugar, 1/3 c. shortening, 1/2 tsp cinnamon. Then add enough rice milk to make a stiff dough. Use a big table spoon and dot the dough on top of the peaches. Bake at 375 degrees until the dough is puffy and browned and sauce has been bubbling a good 15 minutes, about 45 min. total. (If you don’t have a g.f. baking mix, substitute 1/2 c sweet rice or white rice flour, 1/4 c brown rice flour, 1/4 c potato OR corn OR other starch and 1 tsp xanthan gum.)
  • g.f. cold cereal, of course! We usually have fresh fruit w/ our cereal, too. (Nature’s Path/Envirokidz, Erewhon and Arrowhead Mills are some of the cereal brands we purchase regularly.)
  • Homemade g.f. muffins, made quickly with Kinnikinnick Bread & Bun mix.
  • Smoothies made with rice milk, rice protein powder, and frozen fruit.
  • Recipe for GFCF Mexican Breakfast Pizza.


We are gearing up for grocery day Saturday so we have been discussing interesting food ideas that are on our diet. Let's start with some breakfast ideas.

French Toast

-sunflower oil or Fleishman's unsalted margarine
-gfcf bread
-eggs
-Riza (brown rice milk)
-vanilla
-icing sugar
-maple syrup

Put oil in a pan. In a bowl mix the eggs with a bit of milk and vanilla. Dip the bread in the mix and then put it in a pan with hot oil or gfcf margarine. When the underside is light brown you can flip it over and cook the other side.

Eggs in a Basket

-Fleishman's unsalted margarine
-gfcf bread
-eggs

Spread margarine on both sides of bread. Cut a circle in the center of the bread. Put the bread in the fry pan. Crack an egg in the the hole. Let cook on one side and then flip over and cook on the other side. I like my yolks runny.

Breakfast Skillet - use whatever you have

-sunflower oil or Fleishman's unsalted margarine
-onions (I like purple or white) - diced
-green onions
- diced-potatoes (microwaved or leftover) - dice them after they are cooked
-peppers - diced
-cooked sausages - cut up

For this dish I often will throw the potatoes in the micro (2 sets of 10 min for 6 potatoes). Then I will put the sausages in the pan to cook. While sausages are cooking cut up everything else. Depending on the sausages I will either drain all or most of the oil. Then I will remove the sausages to a plate. I will throw the onions into the pan to saute. Next add the peppers. While the onions and peppers are cooking, cut up the sausages and leave them on the plate. By this time the potatoes should be cooked and you can dice them up (be careful they will be very hot). Put the potatoes in the pan. Then add the cut up sausages. This will need to simmer for a few minutes for the flavors to blend, but not very long as everything is already cooked.

Gluten Free Casein Free Cereal

-gfcf cereal
-riza milk

Sausages and Eggs

Just what it says.

Breakfast Casserole - use what you want

This one is very easy. It can also be made the night before and put in the fridge uncooked.

-cooked potatoes - diced
-peppers - diced
-onions - diced
-tomatoes - diced
-cooked bacon - cut up
-cooked sausage - cut up
-broken up gfcf bread (if you want)
-anything else you want
-eggs
-riza (brown rice milk)

Grease your pan. Put everything except the eggs and riza into a large deep pan. In a separate bowl mix the eggs and riza together. Then pour over the other ingredients. It should nicely cover the other ingredients. Put in the fridge over night. Put in the oven at 350F. Cook until eggs are done. This is so yummy.

Creamy Rice

-cooked rice (brown rice is best)
-riza milk
-sugar in the raw
-Fleishman's unsalted margarine
-vanilla

Mix all ingredients together and simmer. My boys love this.

Please let me know if you have any other creative and interesting ideas. Breakfast is my hardest meal of the day to plan for.

PEANUT BUTTER BANANA SMOOTHIE

-1 cup milk or dairy free substitute
-2 TBS gluten free peanut butter (more if desired)*I use Kraft
-1 ripe banana
-1 tsp cinnamon
-1 tsp vanilla extract, if desired
Place everything in blender and puree until smooth. If desired, a few ice cubes can be added, one at a time, blending between additions. You can try smoothies using diluted coconut milk.
-makes 1 serving
(other smoothie- coconut milk/banana/ Peanut butter/cocoa/ice or banana/strawberry/coconut milk/ice)

BUCKWHEAT PANCAKES I

  • 3/4 cup buckwheat flour
  • 1/4 cup millet flour or flakes
  • 1/2 teaspoon xanthan gum
  • 2 tsp baking powder
  • Two egg whites
  • 1 tablespoon oil or ghee
  • 1 cup or less water

Beat egg whites until stiff. Mix all the other ingredients except baking powder together lightly with a whisk, then fold in the beaten egg whites and baking powder, and bake on a hot griddle.

BUCKWHEAT PANCAKES II

(This is a double recipe compared to above)
  1. Grind 1 cup buckwheat and 1/3 cup millet together in the flour mill.
  2. Add 1 teaspoon xanthan gum, 4 teaspoons of baking powder and mix. In a separate bowl, lightly beat 2 eggs with 2 tablespoons sunflower oil. Mix 2 cups of water with the egg mixture. Now stir the liquid mixture into the flour mixture lightly (batter will be lumpy). Bake on a hot griddle.

WAFFLES
  • 1 cup rice flour
  • 1/2 cup chick-pea or soy flour
  • 1/2 cup potato starch flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon xanthan gum (if available)
  • 3 teaspoons baking powder
  • 1 Tablespoon raw cane sugar
  • 1/2 teaspoon cinnamon
  • 1 egg, separated, and two egg whites
  • 1/4 cup vegetable oil
  • 1 1/2 cups rice milk or water (or 3/4 cup water and 3/4 cup buttermilk if tolerated)
Measure dry ingredients into a bowl, mix with a whisk, and set aside. Beat the egg whites until stiff. Whisk together the egg yolk, oil, and rice milk. Add this to the dry ingredients and whisk for 20 seconds or so, just until barely mixed. Fold in the egg whites. Bake in your waffle iron and enjoy! Freeze the extras for busy mornings. Omit egg yolk if you do not tolerate it.

PORRIDGE

Mix together equal amounts of buckwheat flakes, millet flakes and rice flakes. Store in a big container. When you want cereal, cook 1/3 cup cereal mix plus 1 cup of water and a pinch of salt per person. Cooking time is 3 to 5 minutes, then let stand for 5 minutes.

INDIAN PANCAKES

  • 1 cup chick-pea flour
  • 1 cup water
  • 1 tablespoon fresh ginger, peeled and grated, or a pinch of dry ginger powder
  • 1/2 bell pepper (or two hot green chilis)
  • 1/8 teaspoon red pepper flakes (optional)
  • 1 cup grated zucchini or 1/4 chopped scallion
Whisk the chick-pea flour and water to a lump-free mix. Stir in other ingredients. Lightly grease and heat a griddle or frying pan. Pour or spoon batter on pan to make small pancakes. With a teaspoon, drizzle a bit of oil around the edges of the pancakes so they will be crunchy. When brown on the bottom (a minute or two), flip over and cook the other side till it is brown. Serve with mango chutney or, especially for kids, maple syrup or ketchup.

EGG-FREE FRENCH TOAST

(Well, it is only egg-free if the bread is egg-free. This recipe helps us survive, as we can tolerate only small amounts of egg yolk.)

Whisk together 1 cup of chick-pea flour (gram flour) and 1 cup of water. Dip slices of gfcf bread, and fry up in a bit of ghee or milk-free margarine. Serve with maple syrup or molasses or jelly. A pinch of ginger powder added to the chick-pea flour mix will aid the digestion without imparting a ginger flavor.

Chili-laced Split Pea Griddle Cakes

Once you have tasted these, you will wonder how you ever survived all those years on cornflakes! It seems like a lot of trouble at first, but after you have made them once, you will see they are not difficult at all. You have to remember to soak the beans and rice overnight, but then it only takes five or ten minutes in the morning to make the batter.

  • 1/2 cup yellow split peas (channa dal in the Indian store)
  • 1/2 cup yellow lentils (toovar dal in the Indian store) or pink lentils
  • 1/3 cup long grain white rice
  • 1/4 cup water
  • 1 hot green chili or 1/2 green bell pepper
  • 1/4 teaspoon asafoetida (from the Indian store)
  • 1/2 teaspoon red pepper flakes (I use dried red pepper that are not hot)
  • 1 teaspoon salt

Pick over and wash lentils and peas in several changes of water. (I rinse them in a big bowl and pour them through a sieve to drain several times.) Put them in a bowl and add enough water to cover by an inch. Put the rice in another bowl and soak in water. Leave overnight.

In the morning, drain and rinse the rice, and put into the food processor. Process for 2 minutes until finely ground, stopping every 15 seconds to scrape down the sides. Rinse and drain the legumes, then add them along with water and other ingredients. Process to a thick batter, like muffin batter. Heat a frying pan and grease very lightly. Pour 1/3 cup of batter into middle of pan and immediately spread it around with the back of a metal spoon (or your fingers if you are very skillful). Use the handle of a wooden spoon to make a hole in the middle of the pancake. With a teaspoon, drizzle a little oil into the hole and around the edges of the pancake. Cook until bubbled on top and brown on bottom, a minute or two. Flip over and cook the other side till brown. Serve with chutney or molasses.
Muffins and Variations

  • 2 cups of GF Pastry Flour
  • OR 1 3/4 cup of GF Pastry Flour and 1/4 cup of GF Bread Flour
  • OR 1 1/2 cup GF Pastry Flour + 1/4 cup of porridge mix + 1/4 cup GF Bread Flour
  • 3 Tablespoons raw sugar
  • 3 teaspoons baking powder
  • 1 egg
  • 1/4 cup oil
  • 1 cup rice milk or water

Mix dry ingredients together in a large bowl. Whisk the other ingredients together, then stir quickly into the wet ingredients (no more than 20 to 30 seconds). Spoon carefully into greased muffin cups. Bake at 375 degrees F (190 degrees C) for 25 minutes.



Cornbread: Replace 1 cup of the flour mix with corn flour or corn meal (polenta). Bake in muffin tins or an 8 inch by 8 inch square pan.
Zucchini muffins: Add 1 tsp ground cinnamon and 1/4 cup chopped walnuts to dry ingredients, and 1/2 cup or so grated zucchini to the liquid ingredients.

Apple (or Plum or Cherry) Streusel Coffee Cake: Spread the batter in a 10 inch pie pan. Cover the top with thin slices of apple, or plum, or pitted cherries. Sprinkle with a streusel made by mixing in the food processor: 1/4 cup raw cane sugar, 1 cup walnuts, 1/4 cup ghee or milk-free margarine, and 1 1/2 teaspoons ground cinnamon.

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**NOTE TO MY FRIENDS**
Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.