So GoodAug/Sept 2008 Issue

Allergy-Friendly Breakfast Recipe Favorites

Allergy-Friendly Breakfast Recipe


These allergy-friendly recipes are a delicious solution to busy mornings and finicky eaters.

Recent studies show a disturbing decline in breakfast consumption. Many public schools offer students free or reduced-cost breakfasts every morning. But even programs like these haven’t slowed the breakfast-skipping trend in school-age kids.

Public health experts are concerned—and with good reason. An article published in the Journal of the American Dietetic Association examined 47 studies that compared children and adolescents who consistently ate breakfast with those who didn’t. Researchers looked for differences between the two groups in nutritional adequacy, body weight and academic performance. Results revealed that children who regularly ate breakfast had superior overall nutrient intake. Even though breakfast eaters consumed more calories than their breakfast-skipping peers, they were less likely to be overweight. There was also strong evidence that breakfast eaters had better school attendance and higher test scores.

How can busy parents find a way to make breakfast a priority? The daily challenge of preparing a healthy morning meal is complicated by today’s demographics. Compared to an earlier generation, more mothers today are in the work force (28 percent in 1960 versus 70 percent in 2006) and there are more single-parent households (8 percent in 1960 compared to 28 percent in 2006). Add to that the dramatic increase in school-age children in the United States diagnosed with food allergies, now an estimated 2 million, and it means that preparing breakfast can take some planning and creativity.

If your goal is preparing a quick, easy and tasty allergy-friendly breakfast that the whole family can enjoy together, we've got the recipes for you. You can make these recipes ahead of time, a winning solution for busy mornings and finicky eaters.

Allergy-Friendly Breakfast Recipe
Favorite Pancakes

SERVES 2 to 4

Brown rice flour and sorghum flour add extra protein and fiber to these tasty gluten-free, dairy-free pancakes. Top them with sliced fruit, warm applesauce, maple syrup or powdered sugar. For convenience, mix the batter the night before, cover and store overnight in the refrigerator. In the morning, stir the batter while the griddle heats up. Don’t over-mix. If batter becomes too thick, add more liquid.

¾ cup brown rice flour
½  cup sorghum flour
¼  cup tapioca flour
1  teaspoon xanthan gum
1  tablespoon baking powder
2  large eggs (click here for egg substitutes)
1  teaspoon vanilla
3  tablespoons sugar
1  cup milk of choice (plain-flavored rice, almond or soy)
1  teaspoon oil of choice

1. Mix together flours, xanthan gum and baking powder with a whisk in a mixing bowl.

2. Add eggs, vanilla and sugar. Add milk slowly, until batter is desired thickness. Do not over-mix or batter will become thick and stiff.  

3. Heat oil in a heavy skillet or non-stick pan. When skillet is sizzling hot, pour in batter or drop by serving spoonfuls to make pancakes. Spread batter out in pan if needed. Cook until pancakes have bubbles throughout and bottoms are lightly browned. Flip with a spatula and cook briefly until done.

TIP For banana-nut pancakes, add half a ripe mashed banana and 2 tablespoons ground almonds. (Grind almonds with a coffee grinder.) For blueberry pancakes, add ½ cup fresh or frozen blueberries and increase sugar to 5 tablespoons.

Berry Stuffed French Toast


For convenience, make this batter the night before and refrigerate it overnight. Then bake according to recipe instructions. If using larger berries, like strawberries, be sure to slice them. Drizzle warm French toast with maple, raspberry or strawberry syrup.

2  cups mixed berries, fresh or frozen
½  teaspoon lemon juice
½  teaspoon lemon zest
5  tablespoons sugar, divided
8  slices gluten-free bread, cut into ½-inch cubes
1  cup coconut milk
2  teaspoons vanilla extract
¼  teaspoon baking powder
4  egg whites*
2  eggs*
2  teaspoons coconut oil

1. Pre-heat oven to 400 degrees. Grease a 9-inch pie dish or a 9x9-inch baking pan.

2. Mix together berries, lemon juice, lemon zest and 2 tablespoons sugar. Set aside.

3. Place half the bread cubes in the bottom of prepared dish. Layer fruit mixture evenly over the bread. Spread remaining bread cubes over the fruit, covering as much as possible.

4. Mix remaining ingredients together in a mixing bowl until well blended.

5. Pour liquid mixture over the bread and fruit. Make sure all the bread is coated with liquid.

6. Place dish in oven and cook for 20 to 30 minutes until bread begins to brown and most liquid has been incorporated. Cool for a few minutes, slice and serve.

*TIP For egg-free French toast, substitute the flax gel equivalent of 4 eggs.

Best Morning Waffles

Allergy-Friendly Breakfast Recipe


To save time in the morning, mix batter the night before, cover and store in the refrigerator overnight. Stir the batter in the morning while your griddle heats up. If batter is too thick, add more milk. Using an egg substitute isn’t recommended for these waffles.

4  eggs
5  tablespoons sugar
¼  cup butter or vegetable oil
1  cup milk of choice (plain-flavored rice, soy
    or almond)
1  teaspoon vanilla
2  cups brown rice flour*
2  teaspoons xanthan gum  
1  tablespoon baking powder
1  teaspoon salt

1. Beat eggs and sugar together in mixer bowl until light and frothy. Add oil, milk and vanilla and mix until well combined.

2. In a separate bowl, mix together flour, xanthan gum, baking powder and salt. Add to egg mixture and beat on low speed until well combined. Batter should be thick.  

3. Pour a small portion of batter into a well-oiled waffle iron and cook until done. Repeat until all batter is used.

*TIP For lighter waffles, use 1½ cups brown rice flour and ½ cup sorghum flour.

TIP For banana-nut waffles, add ½ ripe mashed banana to liquid ingredients; add 1 tablespoon ground almonds or pecans to the dry mixture. For blueberry waffles, add ½ cup fresh or frozen blueberries to liquid ingredients. (If your family prefers waffles with consistent texture, puree blueberries in the blender before adding them to the batter.) If batter is too thin, add more flour, a tablespoon at a time.

For special occasions, add ¼ to ½ cup gluten-free, dairy-free chocolate chips—a special treat your kids will love. (Your waffle iron will need special clean up after this batch!)

Easy Crepes


Allergy-Friendly Breakfast Recipe

For convenience in the morning, mix batter in the blender the night before and store it in the refrigerator overnight. Stir batter in the morning while the skillet heats up. Serve warm crepes rolled up with fresh fruit or applesauce inside. For a special touch, sprinkle with powdered sugar or add a dollop of dairy-free whipped topping.

1  cup brown rice flour
3  tablespoons sugar
1  cup milk of choice (plain-flavored rice, almond
    or soy)
2  large eggs*
1  teaspoon vanilla
1  teaspoon oil

1. Mix flour and sugar in a blender or mixing bowl. Add milk, eggs and vanilla and combine well. Batter should be thin, like cake batter. If it’s too thin, add more flour, a tablespoon at a time.

2. Place oil in a heavy skillet or non-stick pan and heat skillet to medium high. Pour enough batter into the skillet to coat the bottom of the pan. Tilt the pan until batter is evenly distributed. Cook until bubbles cover the crepe. Peek at the bottom; crepe should cook until bottom is lightly browned. (Patience is key here. If you flip too early, you’ll split the crepe). Flip crepe with a spatula and cook briefly until done. Repeat until all batter is used.

*TIP Egg free? An egg substitute may make crepes more brittle. To help prevent this, add ¼ cup more milk and 1 teaspoon oil to the batter. Keep crepes small, about 4 to 5 inches in diameter.

TIP For banana crepes, add half a ripe mashed banana. For berry crepes, add ½ cup fresh or frozen pureed berries of choice; increase sugar to 5 tablespoons. 

Dutch Pancakes


A cup of fresh berries adds flavor and color to these special pancakes. For variation, try this recipe with sliced apples or pears.

To save time in the morning, you can mix up the batter the night before and refrigerate it, covered, overnight. In the morning, pull batter out while your oven heats. Gently re-mix it, pour it into the hot skillet, along with melted butter (or coconut oil), and sprinkle with the fruit. Bake according to recipe instructions.

¼ cup butter or coconut oil
4  eggs*
1  cup milk of choice (plain-flavored rice, soy or almond)
1  teaspoon vanilla
½ cup rice flour
¼ cup tapioca starch
¼ cup sorghum flour
1  teaspoon xanthan gum
1  teaspoon baking soda
3  tablespoons sugar
1  cup mixed berries, fresh or frozen
1-2  tablespoons confectioner’s sugar, optional

1. Put butter in a 3 or 4-quart skillet and place in a preheated 425-degree oven.

2. While butter melts, whirl eggs at high speed for 1 minute in a blender or mixer until light and lemon-colored. With motor running, gradually pour in milk and vanilla. Combine flours, xanthan gum, baking soda and sugar and slowly add to blender. Continue mixing for 30 seconds.

3. Remove pan from oven and pour batter into hot, melted butter. Sprinkle berries on top.

4. Return to oven and bake until well browned, about 20 to 25 minutes. Sprinkle with confectioner’s sugar, if desired. Slice and serve.

*TIP  If using an egg substitute, increase oil to ⅓ cup and add ¼ cup to ½ cup more milk, depending on desired batter thickness. Add 1 tablespoon baking powder to help the batter rise.

Each serving contains 407 calories, 19g total fat, 10g saturated fat, 0g trans fat, 248mg cholesterol, 405mg sodium, 50g carbohydrate, 2g fiber, 11g protein.

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