Gluten-Free Morning Glories:
Breakfast Porridge, Pancakes, Smoothies, and More
Wake up to a nutritious, delicious gluten-free, dairy-free breakfast.
[Updated Sept. 9, 2015]
Is your breakfast menu stuck in a rut? Jump-start your morning with creative nutrition. Take a look around and see what constitutes breakfast in the United States—Southern grits, Tex-Mex huevos rancheros, south Florida’s black beans and poached eggs, California’s fresh fruit and avocados. In other countries, the first meal of the day can resemble an American dinner. Dishes like soups, bean and lentil casseroles, fresh or smoked meats and fish often appear on the breakfast table.
Starting your day with a nourishing meal that includes a healthy balance of protein, carbohydrates and fats will sustain energy longer than eating simple carbs alone. Healthy fats (those that provide Omega 3 fatty acids, not just Omega 6) are essential for good memory and brain function, provide structure for cells and supply necessary energy.
Say “yes!” to enjoying whole grains, legumes and vegetables for breakfast. Beans, peas and lentils are excellent low-glycemic sources of protein, dietary fiber, phytonutrients (plant nutrients), minerals and vitamins, including folate. Try stir-frying some spinach, kale or Swiss chard as a breakfast side dish. (Stir frying reduces the natural bitterness of greens.) Shredded zucchini can replace the mouth-feel of a cheese topping on your omelet or breakfast pizza. Roast a tomato to serve on the side (slice in half, drizzle with olive oil and bake, cut side up, at 400 degrees for 5 minutes). Cooked tomatoes are a rich source of lycopene and the olive oil improves assimilation. Slice and roast a sweet potato or serve it in hash browns or potato pancakes. Sweet potatoes offer more nutrients than white potatoes and have better glycemic/caloric properties.
Wake up your morning fare with these nutritious gluten-free, dairy-free recipe ideas.
SERVES 6 TO 8
Porridge is a thick, pudding-like meal of whole grains. It can be made with a variety of nutritious gluten-free grains, depending on your taste and dietary needs. To enhance digestibility, cover grains with water, add 2 tablespoons fresh-squeezed lemon or lime juice, and soak them overnight before cooking. This recipe allows you to cook once and eat a number of meals without daily preparation. Top with fresh or dried fruit and/or chopped walnuts, if tolerated, and serve with a drizzle of pure maple syrup.
1. See chart below. Bring liquid to boil and add choice of grain or a combination. Simmer uncovered, stirring occasionally, until desired doneness. (Cooking times are suggestions. Check package instructions.)
2. While porridge is warm, spread it in a 9x5-inch loaf pan. Smooth top, cover and refrigerate. Porridge will congeal similar to polenta.
3. After loaf has cooled and hardened, slice it and heat by sautéing, grilling or broiling. It may also be reheated in a microwave.
*TIP: Liquid can be water, apple or other fruit juice or milk of choice.
**TIP: Choose certified gluten-free oats. Note that not everyone with celiac disease can tolerate gluten-free oats. If in doubt, check with your doctor.
Gluten-Free, Dairy-Free Smoothies
MAKES TWO 8-OUNCE SERVINGS
Here’s a go-to food for quick nutrition with limitless options. Include a gluten-free, dairy-free protein powder (rice or hemp) and a tablespoon of ground flax seeds or salba seeds for a balanced mini-meal. Throw in fresh spinach to boost nutrients without impacting taste. For a creamy texture, blend in a banana or avocado. Ice transforms a smoothie into soft-serve-style frozen dessert that can be eaten with a spoon.
1. Place ingredients from all three columns (see chart below) of smoothie flavor of your choice in a blender and process until smooth.
MAKES 8 CREPES
Folded in half, quartered or rolled, crepes are the perfect finger food. These thin, versatile pancakes work with sweet or savory fillings. Delicious with any fresh fruit, like Blueberry Filling, you can also stuff them with leftover veggies, such as sautéed spinach, cooked lentils or even mashed sweet potatoes with fresh chives.
Try a crêpe buffet and let guests make their own selection.
½ cup gluten-free flour blend
½ cup milk of choice (dairy, rice, soy, almond, hemp)
¼ cup warm water
1½ tablespoons sugar or 1 tablespoon honey or agave
¼ teaspoon salt
2 large eggs
2 tablespoons grape seed oil or melted coconut oil + more for pan
1. Combine all ingredients in a food processor and blend until smooth. Do not over-mix or batter will become foamy.
2. Pour batter into a pitcher, cover and refrigerate for 30 minutes to 3 hours.
3. Using a paper towel, wipe the inside of a well-seasoned 6- to 8-inch crêpe pan, cast iron or non-stick skillet with a small amount of oil. Place pan over medium heat.
4. Stir the batter and pour 2 tablespoons into the pan, tilting to coat the bottom with a very thin layer of batter. Cook just until the top is set and edges are slightly browned. Turn crepe over and cook the other side until it’s lightly browned. Cook remaining crepes, stirring the batter before each one.
5. Place finished crêpes between sheets of parchment or waxed paper. Serve immediately or refrigerate for later use. Reheat gently in microwave or in preheated 325-degree oven.
Each crepe contains 97 calories, 5g total fat, 1g saturated fat, 0g trans fat, 54mg cholesterol, 96mg sodium, 6g carbohydrate, 0g fiber, 2g protein.
MAKES 4 CUPS
The blending of cooked and uncooked blueberries provides a wonderful mouth-feel that’s both creamy and slightly chunky. For variation, try other berries or a combination of different berries mixed together.
4 cups fresh or frozen blueberries
2 teaspoons cornstarch or arrow- root, dissolved in ¼ cup cold water
1 tablespoon lemon juice
Sugar or natural sweetener, to taste, optional
1. Puree 1 cup berries in a blender or food processor, along with cornstarch/water mixture and lemon juice.
2. Pour puree into a saucepan and cook over medium heat for 2 to 3 minutes until thickened. Add 3 cups berries and stir.
Each ¼ cup serving contains 23 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 0mg sodium, 6g carbohydrate, 1g fiber, 0g protein
This recipe calls for black beans but you can use adzuki, pinto, red or white beans. For a hearty breakfast, top with eggs, if tolerated, and serve with a roasted tomato, sweet potato fries and turkey bacon.
1 tablespoon olive oil or coconut oil
1 clove garlic or shallot, minced
1 onion, chopped
½ teaspoon cumin
½ teaspoon dried oregano
Pinch cayenne pepper
½ teaspoon salt, to taste
1 jalapeño pepper or 1¼ green bell pepper, seeded and minced, optional
2 cups cooked black beans or 1 (15- ounce) can, drained and rinsed
1-3 tablespoons water
- Lime wedges, for garnish
- Chopped cilantro or parsley, for garnish
1. Heat oil in a large skillet over medium-high heat. Add garlic and onion and sauté until softened, about 3 minutes.
2. Add spices and jalapeño or bell pepper and continue to cook for an additional 3 minutes.
3. Add beans and water, 1 tablespoon at a time, stirring until mixture is desired consistency. Let simmer for 5 minutes until beans are thoroughly heated. Taste and adjust seasoning.
4. Serve hot with a squeeze of fresh lime juice and chopped cilantro.
Each serving contains 93 calories, 3g total fat, 0g saturated fat, 0g trans fat, mg cholesterol, 464mg sodium, 14g carbohydrate, 5g fiber, 5g protein.
A NOTE ON FOLATE:
If you're eating gluten-free, it's important to include folate in your daily diet. This water-soluble B vitamin must be obtained from food sources and/or supplements (folic acid). Folate deficiency is more common in people with celiac disease, in part because many wheat-containing commercial foods are folate-fortified.
Folate supports red blood cell production, helps prevente anemia, and provides nervous system support. Food sources include dark leafy greens, lentils, asparagus, broccoli, beets, and legumes (among them black beans, kidney beans, pinto beans, and garbanzo beans).
Gluten-Free Zucchini Pancakes
SERVES 4 TO 6
These quick, nutritious pancakes are an easy way to put “green” on your breakfast plate. Top with dairy-free sour cream or yogurt.
2 medium zucchini
½ teaspoon salt
2 large eggs
2 tablespoons gluten-free flour of choice*
1 tablespoon fresh or 1 teaspoon dried dill weed
¼ teaspoon ground pepper
1 small onion, finely minced or grated
2 tablespoons coconut or olive oil, for sautéing
1. Grate zucchini and toss with salt. Put salted zucchini onto a clean cotton dish towel and squeeze out extra liquid.
2. In a large bowl, whisk together eggs, flour, dill and pepper. Stir in zucchini and onion.
3. Place a small amount of oil in a large skillet or non-stick griddle over medium heat. If using an electric griddle, heat pan to 300 to 325 degrees. Spoon 3 to 4 tablespoons (a ladle works nicely) of zucchini mixture onto the hot griddle. Flatten pancakes slightly with spatula. Cook 2 to 3 minutes on each side or until golden and cooked through. Add additional oil as needed between batches.
Each serving contains 90 calories, 6g total fat, 1g saturated fat, 0g trans fat, 70mg cholesterol, 224mg sodium, 4g carbohydrate, 1g fiber, 3g protein.
MAKES 3¼ CUPS
1 cup potato starch
1 cup tapioca starch/flour
1 cup rice flour
¼ cup sweet rice flour
1. Mix ingredients to thoroughly combine. Store in a tightly covered container in the refrigerator until used.