Morning All-Stars: Gluten-Free Breakfast
Looking for a healthier way to start your day? Think outside the cereal box.
Here’s how to bring solid nourishment and good taste to your breakfast table. These delicious gluten-free, dairy-free recipes offer a balance of protein, complex carbohydrates and fats. (Healthy fats deliver nutrients to cells and are essential for brain function.) A morning meal that properly balances these three nutrient groups ensures sustained energy throughout the day and helps regulate your blood sugar levels. It also keeps you feeling full longer.
Climb out of the cold cereal rut and enjoy homemade pancakes and waffles made with a variety of gluten-free, dairy-free (even egg-free) ingredients. Pancakes are a great vehicle for adding nutrition for texture-sensitive picky eaters. Homemade breakfast sausage, a welcome relief from commercial products rife with MSG and nitrates, is a simple, cost-saving option that provides flexibility in ingredients and flavor. Cheese-free quiche and hearty egg strata are satisfying and can double for lunch or dinner.
Don’t be afraid to introduce new foods, flavors and textures to your morning menu. Variety ensures that you and your family get the full range of necessary nutrients. Instead of fried potatoes, try root vegetables. Sauté diced turnips or sweet potatoes for tasty nourishment that’s sure to please. Add something green to improve the meal’s acid/alkaline pH balance. Enjoy sautéed spinach or kale alongside traditional scrambled eggs.
Wake up to a gluten-free, dairy-free meal that’s balanced and wholesome. What a way to rise and shine.
SERVES 4 TO 6
This recipe makes delicious thin pancakes. Serve hot with pure maple syrup and fresh fruit.
1 tablespoon baking powder
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
11/2 cups milk of choice (rice, soy, nut, cow, coconut)
3 large eggs
2 tablespoons agave syrup, honey or sugar
4 tablespoons coconut oil, melted, or grape seed oil
1. In a large bowl, sift or whisk together all the dry ingredients.
2. In a separate bowl, whisk milk, eggs, agave syrup and coconut oil until well blended. Add egg mixture to the flour mixture and stir until just combined. Batter should have small lumps.
3. Heat a non-stick griddle or cast iron skillet wiped with a small amount of oil over medium heat. If using an electric griddle, heat to 300-325 degrees. Pour 2 to 3 tablespoons of batter onto the hot griddle and cook until the surface is covered with small bubbles that begin to pop, about 1½ to 2 minutes. Flip pancakes and cook the other side for another minute or until golden brown. Transfer to a warming oven while you cook remaining pancakes.
Each serving contains 341 calories, 12g total fat, 9g saturated fat, 0g trans fat, 106mg cholesterol, 52g carbohydrate, 448mg sodium, 1g fiber, 5g protein.
SERVES 4 TO 6
The flavor and texture of these pancakes are the same as pancakes made with eggs and milk.
2 tablespoons baking powder
¼ teaspoon salt
¼ teaspoon ground nutmeg
1¼ cups unflavored soda water or seltzer water, room temperature, divided
9 tablespoons flax gel*
2 tablespoons agave syrup or honey
4 tablespoons coconut oil, melted
1. In a large bowl, sift or whisk all the dry ingredients.
2. In a separate bowl, whisk half the soda water with flax gel, agave syrup and coconut oil until blended. Add mixture to the flour mixture and stir until just combined. Batter should have small lumps.
3. Add remaining soda water and gently stir. Do not over mix.
4. Heat a non-stick griddle or cast iron skillet wiped with a small amount of oil over medium heat. If using an electric griddle, heat to 300-325 degrees. Pour 2 to 3 tablespoons of batter onto the hot griddle and cook until the surface is covered with small bubbles that begin to pop, about 1½ to 2 minutes. Flip pancakes and cook the other side for another minute or until golden brown. Transfer to a warming oven while you cook remaining pancakes.
Each serving contains 300 calories, 11g total fat, 8g saturated fat, 0g trans fat, 0mg cholesterol, 48g carbohydrate, 306mg sodium, 2g fiber, 6g protein.
*TIP To make flax gel, place 3 tablespoons whole flaxseed in a blender and add 9 tablespoons boiling water. Let sit for 3 minutes and then blend on the highest speed until mixture is gelatinous. Alternatively, combine 3 tablespoons flaxmeal with 9 tablespoons hot water. Let sit, stirring occasionally, for about 10 minutes or until thickened. Flax gel will keep in the refrigerator for up to 1 week.
MAKES 2 CUPS
Drizzle your pancakes with this delicious, easy-to-make syrup. It also makes a great topping for frozen “ice cream” desserts.
21/2 cups blueberries, divided
(reserve ½ cup)
1/2 cup agave syrup or honey
1/4 cup fresh orange juice or apple juice
1. In a large saucepan, combine 2 cups blueberries, agave and orange juice. Cover and simmer over low heat for 10 minutes. Cool slightly.
2. Puree mixture carefully in a blender or food processor.
3. Stir in remaining blueberries. Serve warm over pancakes.
Each serving (3 tablespoons) contains 47 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 2g carbohydrate, 1mg sodium, 1g fiber, 0g protein.
Homemade Breakfast Sausage
MAKES 12 TO 15 PATTIES
Making your own sausage creates the flexibility to use fresh meat and seasonings of your choice. Plus, you avoid the artificial ingredients, preservatives and additives often seen in commercial brands. Adding dried or fresh fruit lends a hint of natural sweetness. This recipe is ideal for those who are following a rotation diet; make several batches, each with a different meat, and freeze it raw or precooked until ready to use.
1 pound ground dark turkey (or chicken, pork, beef or a combination)
1½ teaspoons marjoram or ½ tea- spoon rubbed sage
1/2 teaspoon thyme
1/2 teaspoon salt
1/2 teaspoon white pepper
1/4 teaspoon ground allspice
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground fennel seeds
1/8 teaspoon cayenne pepper, to taste
1 small pear or apple, cored and finely diced, optional (may leave skin on)
2 tablespoons dried cranberries or cherries, chopped, optional
❧ Olive oil, grape seed oil or coconut oil, for sautéing
1. In a large bowl, combine all ingredients until well blended.
2. Form mixture into 12 to 15 small patties with well-oiled hands.
3. Sauté patties in a large skillet over medium/medium-low heat with a small amount of oil for 2 to 3 minutes per side or until cooked through. Serve hot. May be cooked and frozen for later use.
Each serving contains 65 calories, 3g total fat, 1g saturated fat, 0g trans fat, 24mg cholesterol, 3g carbohydrate, 106mg sodium, 1g fiber, 5g protein.
TIP To save steps, use 1 tablespoon Penzey’s Breakfast/Pork Sausage Seasoning or Bavarian Style Seasoning (penzeys.com) in place of the nine individual spices.
Dairy-Free Vegetable Quiche
SERVES 6 TO 8
Coconut milk makes this quiche creamy. You won’t miss the cheese. Do not pre-bake the pie crust before filling.
1 8- or 9-inch gluten-free, dairy-free piecrust, unbaked
1 cup coconut milk (not light)
4 large eggs
1 teaspoon gluten-free mustard powder
1 tablespoon olive oil or coconut oil
¼ teaspoon salt
¼ teaspoon pepper
3 cups chopped vegetables (leeks, sweet bell peppers, zucchini,
asparagus, mushrooms, broccoli, spinach, kale, etc.)
1 tablespoon chives or green onion tops
1/4-1/2 teaspoon tarragon
1. Preheat oven to 350 degrees.
2. Whisk together coconut milk, eggs and mustard powder. Set aside.
3. Add oil to a large skillet. Sauté vegetables over medium heat until just softened, about 3 to 5 minutes.
4. Put sautéed vegetables into unbaked pie crust. Add egg mixture and sprinkle with chives and tarragon.
5. Bake quiche in preheated oven for 45 minutes or until done. A knife inserted in center of filling should come out clean.
Each serving contains 277 calories, 14g total fat, 10g saturated fat, 0g trans fat, 141mg cholesterol, 31g carbohydrate, 271mg sodium, 5g fiber, 9g protein.
Breakfast Egg Strata
SERVES 4 TO 6
This easy, make-ahead breakfast casserole is great for busy mornings, entertaining or any time you want to wake up and have breakfast ready to pop into the oven. Start with the basic filling and vary the flavor by adding ingredients of your choice.
3-4 cups (4-5 slices) day-old gluten-free, dairy-free bread, cut into 1-inch pieces
6 large eggs
2 cups milk of choice
1 teaspoon dried mustard
1 teaspoon salt, to taste
1 teaspoon pepper, to taste
1/2 teaspoon dill weed, optional (adds buttery flavor without dairy or cheese)
For Strata ala Benedict, add:
1/2 cup gluten-free, dairy-free turkey bacon, cut into 1-inch pieces or MSG-free, nitrate-free ham, cut into 1/4-inch pieces
1/2 cup asparagus spears, par cooked and cut into 1-inch pieces
For Strata Santa Fe, add:
1 small can chopped green chilies
1 tomato, seeded, chopped
1 tablespoon fresh cilantro
1. Oil a 1-quart baking dish. Line dish with bread cubes. If desired, top bread with ingredients from one of the strata variations, above.
2. Whisk eggs with milk, dried mustard, salt and pepper.
3. Pour egg mixture over bread cubes and refrigerate 6 to 8 hours or overnight.
4. Preheat oven to 350 degrees. Place strata in preheated oven and bake 30 to 45 minutes until done.
Each serving of Breakfast Egg Strata contains 218 calories, 8g total fat, 2g saturated fat, 0g trans fat, 220mg cholesterol, 27g carbohydrate, 553mg sodium, 1g fiber, 9g protein.
Sautéed Root Vegetables
Sautéed vegetables are a great breakfast alternative to fried potatoes and they cook in a fraction of the time. Root vegetables are high in antioxidants and are lower on the glycemic index than white potatoes.
3 large sweet potatoes or 5 small- medium turnips
1 tablespoon coconut oil or grape seed oil
1/4 teaspoon ground nutmeg (for turnips)
1/2 teaspoon curry powder (for sweet potatoes)
❧ Salt and pepper, to taste
1. Peel and cut sweet potatoes or turnips into small pieces, about ¼ inch in size.
2. Heat oil in a large skillet over medium-high heat. Add sweet potatoes or turnips and sauté until cooked through and lightly browed. Turnips cook somewhat faster than sweet potatoes. Allow 5 minutes for turnips, 8 minutes for sweet potatoes.
3. Remove from heat and add seasoning. Serve warm.
Each serving contains 114 calories, 3g total fat, 3g saturated fat, 0g trans fat, 0mg cholesterol, 20g carbohydrate, 54mg sodium, 3g fiber, 2g protein. LW
Use this blend to make pancakes and waffles.
2 cups white or brown rice flour
¾ cup tapioca starch ¾ cup sweet rice flour
¼ cup potato starch, arrowroot or corn starch
¼ cup arrowroot
2 teaspoons xanthan gum or guar gum
1. Mix all ingredients until well combined.
Each cup contains 520 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 2 mg sodium, 120g carbohydrate, 3g fiber, 6g protein.
TIP Try our All-Purpose Flour Blend (page 62) and add ½ teaspoon xanthan gum for each cup of flour blend used.