Many people who are diagnosed with a gluten-intolerance are confused about what to eat for breakfast. This isn’t surprising considering that so many breakfast products are based upon wheat and oats. However, there are several gluten-free grain alternatives that form the basis of a sustaining breakfast. It’s also a good idea to choose other foods apart from grains. For example: fruit, yoghurt, nuts and seeds.
Please Note: Some of these breakfast ideas include the use of gluten-free bread. If you own a bread-maker you can quite easily make your own using gluten-free flour. However, it is also possible to purchase gluten-free bread. In my experience the best ones are available from specialist health food shops. Making the bread at home is certainly less expensive.
- 150g quinoa flakes
- 60ml freshly pressed apple or pear juice
- ¼ tsp mixed sweet spice – if desired
- 180ml water
- Place the quinoa, water and apple juice in a medium-sized saucepan. Bring the mixture to the boil then simmer for around 8 minutes.
- Turn off the heat, stir-in the spice if desired, and allow to cool before serving
This can be made to your own taste from a mixture of gluten-free flakes, nuts, seeds and dried fruits. You can purchase the grains from a health food shop. Simply place all of the ingredients in a sealable plastic container and mix well. Serve yourself the quantity you desire for breakfast and soak with cow’s or goat’s milk. Or if you prefer you can use soya or rice milk. Sweeten with a little honey or brown sugar if desired.
Examples of ingredients:
- Buckwheat flakes
- Rice flakes
- Quinoa flakes
- Millet flakes
- Soya flakes
- Sesame seeds
- Chopped apricots
- Sunflower seeds
- Chopped dates
- Hazel Nuts
- Cashew nuts
Rice-Cakes with Nut or Seed Butter
- Serves 1-2
- 4 rice cakes
- Nut or seed butter of your choice (e.g. sunflower, cashew nut, peanut, hazel nut)
- Alfalfa sprouts (optional)
- Spread a thin layer of nut or seed butter onto the rice cakes and garnish with alfalfa sprouts if desired.
Makes approximately 6 pancakes
- 125g buckwheat flour
- 1 tsp gluten-free baking powder
- 1 egg beaten
- Pinch of sea-salt
- 150ml of milk
- 1 tbsp honey
- 1 tbsp olive oil for frying
- Mix the flour, salt, baking powder and honey in a mixing bowl.
- Add the eggs and a little milk and mix to form a smooth batter. Add the remainder of the milk and beat to form the rest of the batter.
- Heat a little oil in a skillet or frying pan. Add 2 tbsp of the batter and cook until golden underneath. Flip-over the pancake and heat the other side until golden brown. Place onto a plate and keep warm whilst cooking the remaining pancake mixture.
- Serve with maple syrup or honey.
Apricot Yoghurt Crunch
- 1 cup of cornflakes (choose cornflakes with added corn syrup as opposed to malt extract)
- 2 medium size peaches thinly sliced (or use canned peaches in fruit juice)
- 2 small cartons of thick natural yoghurt
- 30ml/ 2 tbsp clear honey
- Put the cornflakes in a bowl
- Layer the sliced peaches on top
- Add the yoghurt and drizzle honey over the top.
- 1 cup of cornflakes
- ½ cup of puffed rice
- 3 tbsp millet flakes
- 2 tbsp dried mixed fruit
- 2 tbsp cashew nuts
- ½ tsp of mixed sweet spice
- 2 tsp of dark brown sugar or 30ml/2tbsp of clear honey
- Plain natural yoghurt (optional)
- Mix the ingredients in a bowl and add milk or yoghurt and serve.
No Cook Quick Porridge
This no-cook gluten-free version of porridge is both nutritious and easy to prepare. Simply prepare as shown in the instructions below and you have an instant breakfast meal the next day. Also, this meal is naturally sweetened as the raisins release their natural sugars into the mixture throughout the night.
- ½ cup of millet flakes
- ½ cup of buckwheat flakes
- ½ cup rice flakes
- 2 tbsp of mixed dried fruit
- 300ml milk or plain natural yoghurt
- ¼ tsp of cinnamon (optional)
- place the flakes and dried fruit in a bowl and mix well
- Add the milk or yoghurt
- Sprinkle with the cinnamon if desired
- Cover bowl and place in the fridge to soak overnight
- Serve in the morning at breakfast
Banana and Strawberry Smoothie
- 2 large ripe bananas
- 6 fresh strawberries
- 500ml of milk
- Using a blender or smoothie maker, blend all of the ingredients together and serve in two glasses.
Raisin and Yoghurt Delight
- 1/2 cup of raisins (preferably pre-soaked from the night before)
- 1 small carton of plain natural yoghurt.
- Add the pre-soaked raisins to the yoghurt and mix well
- Serve and eat
Gluten-Free Toasted Sandwich
This is a good alternative to toasted sandwiches made from wheat, especially as gluten-free bread is often better toasted.
- 2 slices of gluten-free bread
- 5g of butter or margarine
- 12g of nut or seed butter (e.g. sunflower seed spread)
- Spread each slice of bread with a little butter or margarine
- Spread the dry side of one slice of bread with the nut or seed butter, form into a sandwich with the buttered side facing outwards and place in a sandwich-maker.
- Remove when fully toasted and serve
Baked Beans on Gluten-Free Toast
This is an excellent alternative to baked beans on toast made from wheat-based bread. Be careful to choose baked beans that are gluten free. It’s usually best to opt for versions that are made from natural ingredients from your local health food shop, as in my experience these are less likely to contain gluten. However, ensure that you check all ingredients carefully.
- ½ can of baked beans
- 2 slices of gluten-free bread
- Small knob of butter or margarine (optional)
- Gently heat the beans in a saucepan
- Toast the bread in a toaster
- When ready spread the toast with a thin layer of butter or margarine and place on a suitable plate
- Pour the heated beans over the toast and serve
Peach and Banana Milk Shake
This is a great early morning energy booster. You can substitute soya milk or rice milk for cow’s milk, if preferred.
- 500ml of milk, chilled
- 1 peach stoned and sliced (or use canned peaches sweetened in fruit juice)
- 1 large banana, sliced
- Blend the fruit and milk together in a blender and serve
Corn Crisp-bread and Hummous Spread
If preferred you can substitute toasted gluten-free bread or rice cakes for the corn crisp-bread.
- 2 corn crisp-breads
- 50g of hummous
- Spread the hummous over the corn-crisp breads and serve.
Scrambled Eggs on Gluten-Free Toast
- ½ tbsp butter
- 3 medium sized eggs
- 2 tbsp milk
- 4 slices of gluten-free bread spread with a little butter or margarine Pinch of salt and freshly ground back pepper.
- Gently melt the butter in a non-stick saucepan.
- Whisk together the eggs, milk and seasoning
- Pour into the saucepan.
- Gently heat and stir until scrambled
- Spread the scrambled eggs onto the buttered gluten-free bread and serve.
Fresh Fruit Salad and Fromage Frais
This is a light and refreshing breakfast with the tangy flavours of the fruit contrasting nicely with the fromage frais.
- 1 breakfast bowl of your favourite fresh fruit, sliced
- 1 small carton of fromage Frais
- 1 tbsp of finely chopped nuts
- Layer the sliced fresh fruit into the bowl
- Pour the fromage frais over the fruit
- Sprinkle with the chopped nuts and serve
- 1 tbsp of extra virgin olive oil
- 1 medium sized onion (chopped)
- 1 garlic glove (crushed)
- 50g chopped red or green pepper
- ½ tsp of mixed dried herbs
- 300ml water
- 115g of long-grain rice
- 125g of tomatoes (chopped and peeled)
- Gently heat the olive oil in a frying pan and sauté the onion, garlic, mixed herbs and pepper until tender.
- Add the water, pepper, tomatoes and rice. Cover and simmer for around 25 minutes.
- Serve when the rice is done.
Vegetable and Cod Stir-Fry
- 225g (1/2 lb) skinned cod fillet
- 1 medium sized onion (sliced)
- 150g carrots (chopped)
- 1 red pepper (sliced)
- 1 medium sized courgette/zucchini (chopped)
- 1 medium sized potato (peeled and sliced)
- 1 tsp of cornflour
- 1 tbsp tamari sauce
- 2 tbsp of extra virgin olive oil
- 50ml of water
- Heat the oil in a wok and gently stir-fry the vegetables for 5-7 minutes
- Slice the cod into small pieces and add to the wok and stir-fry until the fish is thoroughly cooked
- Mix together the tamari sauce, cornflour and water until a smooth mixture is achieved. Pour the mixture into the wok and stir into the vegetables.
- Cook for a further 2 minutes and serve.
Baked Sweet Potatoes with Tuna and Vegetables
- 2 large sweet potatoes
- 2 beef tomatoes (finely chopped)
- 1 medium sized red onion (finely chopped)
- 100g canned tuna in oil or brine
- 1 celery stick (sliced)
- 1tbsp extra virgin olive oil
- Small handful of chopped fresh basil
- 1 tbsp of clear honey
- 2 tbsp of lemon juice
- ¼ tsp of sea-salt
- Scrub the sweet potatoes, prick with a fork and place them in a roasting tin or dish.
- Coat the potatoes with the oil and the seasoning.
- Bake in a preheated oven at 200*C/400*F for around 40 minutes, or until tender.
- Meanwhile, place all of the vegetables into a mixing bowl and mix with the honey and lemon juice.
- Cut the potatoes into halves, fluff up with a fork and mix in the tuna.
- Cover with the vegetable mixture and serve.
Gluten-Free Pizza with Roast Vegetables
Top Tip: You can also buy ready-made gluten-free pizza bases for use with the topping in this recipe.
- 250g gluten-free flour
- 15g baker’s yeast (fresh)
- 1 medium sized egg
- ½ tsp of sea-salt
- Warm water
- 1 medium sized courgette/zucchini (thinly sliced)
- 4 cloves of garlic (sliced lengthways)
- 30g mushrooms (sliced)
- 30g sun-dried tomato paste
- 65g parmesan cheese (grated)
- 3 tbsp extra virgin olive oil
- 1 tbsp of mixed Mediterranean dried herbs
- Freshly ground black pepper
- Preheat the oven to 200 C/400
- Sieve the flour and seasoning into a mixing bowl
- Crumble the yeast and add it to the mixture
- Beat the egg with a little water and add to the flour mixture
- Knead into a stiff dough
- Leave the dough to rise in a warm environment
- Place the garlic and vegetables on a baking tray, sprinkle with dried mixed herbs and olive oil.
- Bake in the preheated oven for approximately 30 minutes until roasted.
- Roll the dough into a pizza shape and place in a 28 cm baking tray.
- Spread the sun-dried tomato paste over the pizza and layer with the roasted vegetables
- Sprinkle with Parmesan cheese and bake for a further 20 minutes until the base is properly cooked and the cheese has melted.
- Place the grated carrot in a serving dish and arrange the tomatoes and onion over the top. Sprinkle with the coriander.
- Prepare a dressing by mixing the oil, honey, salt and pepper together.
- Pour over the salad and serve with gluten-free bread or rice-cakes, if desired.
Cream of Mushroom Soup
- 225g mushrooms (washed and chopped)
- 45g butter
- 45g cornflour
- 300ml gluten-free vegetable stock
- 300ml whole milk
- 2 tbsp of lemon juice
- 1 bay leaf
- Sea-salt and black pepper
- Coat a thick-based frying pan with a little oil.
- Heat the pan and add the chopped mushrooms
- Blend the milk, stock and cornflour
- Place the butter in a separate pan and heat gently until melted. Pour the blended stock into the pan and the bay leaf. Heat whilst constantly stirring until the mixture thickens to a smooth consistency.
- Add mushrooms to the mixture, remove the bay leaf and blend once more with the seasoning and lemon juice.
- Serve with slices of gluten-free bread, toasted if preferred.
Potato and Onion Drop Scones
- 500g large potatoes
- 2 medium sized eggs
- 1 medium sized onion (finely chopped)
- 75ml milk
- 1 ½ tbsp extra virgin olive or rapeseed oil for frying
- 1 ¼ tsp of gluten-free baking powder
- ¼ tsp of sea-salt
- Black pepper
- Peel the potatoes, cut them into small chunks and cook in boiling water for around 12-15 minutes.
- When tender, drain the potatoes well and mash until smooth.
- Mix in the baking powder, then add the eggs, seasoning and the milk and mix until thoroughly combined.
- Meanwhile, heat a little of the oil in a frying pan and gently sauté the onions until soft.
- Add the onions to the potato mixture and mix well.
- Heat the rest of the oil in the frying and drop dessertspoonfuls of the mixture into the pan ensuring that they are evenly spaced.
- Fry for around 4 minutes, turning the scones once. Cook until golden brown.
- Serve and eat with gluten-free baked beans or green beans, if desired.
‘Bangers’ and Mash with Baked Beans
- 4 gluten-free sausages
- 3 large tomatoes (peeled and chopped)
- 1 medium sized onion (peeled and sliced)
- 1 tsp tamari sauce
- 1 large can of gluten-free baked beans
- 1 tbsp extra virgin olive oil
- Pour ½ tbsp of the oil into a frying pan and gently fry the sausages until thoroughly cooked. Cut into halves.
- Add the rest of the oil to a non-stick saucepan and sauté the onion for a few minutes.
- Add the tomatoes and fry until soft. Add the sausages and baked beans and heat until hot. Add the tamari sauce if desired
- Serve with mashed potato
- 375g cooked chicken pieces
- 1 onion (chopped)
- 30g mushrooms
- 50g fresh garden peas
- 350g risotto rice
- 1 tbsp extra virgin olive oil
- 2 garlic crushed garlic cloves
- 1 litre of gluten-free vegetable stock
- ¼ tsp of sea-salt
- Black pepper
- Heat the oil in a large frying pan or wok and gently sauté the onion until soft. Add the chicken, crushed garlic, mushrooms, peas and rice. Add the seasoning and stir.
- Heat the stock in a saucepan then simmer.
- Add 200ml of the stock to the rice mixture and continue to gently cook until the liquid is absorbed. Continue to add the liquid stock 200ml at a time until the rice is fully cooked
- Serve with a green salad.
Millet and Savoury Vegetables
- 225g millet
- 750ml water
- 2 carrots (grated)
- 3 sticks of celery
- 200g tofu
- 2 courgettes/zucchini (sliced)
- 1 onion (finely diced)
- 2 tsp of tamari sauce
- 4 tbsp plain yoghurt
- 2 tbsp of extra virgin olive oil
- 6 tbsp water
- Rinse the millet, add to a saucepan and cover with water. Add a pinch of sea-salt. Bring to the boil, cover and simmer until the water is absorbed.
- Gently heat the oil in a frying and add the vegetables. Saute for around 10-12 minutes.
- Place the tofu, tamari sauce and yoghurt in a liquidiser and blend.
- Mix the millet with the vegetables and pour about two thirds of the tofu mixture into the mix, stirring thoroughly. Pour this mixture into a casserole dish that has been lightly greased; poring the remainder of the tofu mixture over the top.
- Bake in the oven at 190*C/375*F for approximately 25minutes, until a golden brown colour.
- 225g potatoes
- 225g white fish
- 15g butter
- 1 egg
- 50g gluten-free breadcrumbs
- 15g parsley
- 1 small onion (finely chopped)
- 1 lemon
- ½ tsp of black pepper
- 2 tsp of tomato puree
- 1 pinch of sea-salt
- Wash and peel the potatoes and cut into cubes
- Cook in a small amount of boiling water
- Cut the fish into small pieces and add to the potatoes after 10 minutes; then simmer for 5 minutes
- Meanwhile, mix together half a beaten egg, tomato puree, finely chopped onion, salt and pepper
- Drain the fish and potatoes and remove any bones from the fish
- Mash the potatoes with a little butter
- Add the fish and egg mixture to the potatoes and mix well
- Shape into fish cakes and coat with breadcrumbs; then dip the fishcakes into the remaining egg in order to make the breadcrumbs adhere
- Lightly fry the fishcakes in a little olive oil for a few minutes, turning once
- Alternatively, grill or bake in the oven for a few minutes
- Serve with some gluten-free baked beans, some cooked vegetables and new potatoes if desired.
Mediterranean Roasted Vegetables
- 1 orange or red pepper (cut into pieces)
- I yellow pepper (cut into pieces)
- 2 medium sized courgettes/zucchini (Sliced)
- 3 red onions (peeled and cut into quarters)
- 1 Fennel bulb (sliced)
- 5 garlic cloves
- 6 tomatoes (cut into halves)
- 1 aubergine
- Fresh rosemary
- 1 tbsp extra virgin olive oil
- Freshly ground, black pepper
- Preheat the oven to 220*C/425*F
- Layer the onions, peppers, tomatoes, courgettes, fennel and aubergine in an oven-proof roasting dish which has been lightly oiled
- Place the garlic cloves in amongst the vegetables and lightly coat them with olive oil.
- Place some sprigs of rosemary amongst the vegetables
- Sprinkle with the black pepper.
- Roast for around 25 minutes, remembering to turn the vegetables at the half-way stage.
- Makes a great accompaniment to lightly seasoned cooked rice.
The wide variety of fruits and vegetables available to a person who is gluten sensitive can be a real life-saver. Obviously all fruits and vegetables have the advantage of being naturally gluten-free. So, providing you like these foods, then it’s very much in your favour, since they can form the foundation of a healthy gluten-free diet. If fruits and vegetables aren’t your favourite foods, then maybe that’s because you haven’t explored ways that you can combine them. For instance, some people think of salads as being a bit boring. If you fall into that category, perhaps you need to get away from the boring lettuce leaf and tomato image that, for some, are still associated with salad meals.
In essence, what I’m saying is that you might need to be prepared to be adventurous in terms of trying out fruit and vegetables in different combinations. Be willing to give them a try! I know lots of people who were a bit ‘salad phobic’, until they tried some new ideas. So, if you’ve never been a fan of fruits and vegetables, then just look at the following recipes with an open mind. You may be surprised at how much you enjoy them!
Super Combi Salad
The good thing about this salad is there aren’t any rules, except to use only gluten-free ingredients in such things as salad dressings.
Preparation: Using a large salad bowl, simply chop up your favourite vegetables and fruits and throw them into the mix. The following list of ingredients should mean that you’re never short of ideas:
- Beans – green (runner or French), broad beans, etc
- Cabbage (red and white)
- Chick peas
- Salad sprouts – e.g. alfalfa, mung beans, radish, etc
Once you have your basic mixture, you might like to make your salad more interesting by adding one or more of the following ingredients:
- Cheese – different varieties
- Meat – e.g. chicken
- Seeds e.g. pumpkin, sunflower
- Gluten-free pasta
These foods, when added to your salads, not only help to provide a wide contrast in favours and textures, but they also provide a source of complex carbohydrates (e.g. pasta), protein, vitamins, minerals and healthy fats.
If you like you can also add some of the following ingredients:
- Fresh herbs – e.g. chopped mint, oregano, etc.
Good salad dressings can make all the difference to a salad. You can either make your own, or purchase a gluten-free dressing from your local supermarket or health food shop. Healthy gluten-free ingredients can include olive oil, cider vinegar, herbs and a little raw honey.
Here are some more salad ideas for you to try:
- ¼ white cabbage
- 1 or 2 carrots finely grated
- 1 deseeded chopped red pepper
- 1 tbsp natural gluten-free mayonnaise or vegan gluten-free mayonnaise
- 1 tbsp olive oil
- Black pepper to taste
- Grate the white cabbage and place in a bowl along with the grated carrot and chopped red pepper.
- Whisk together the oil and mayonnaise with a fork
- Pour the mixture over the vegetables and stir well
- Serve and eat with a baked potato if desired.
Grated Carrot and Celeriac with Raisins or Dates
- ½ celeriac (peeled and grated)
- A handful of dates or raisins
- 2 medium sized carrots (grated)
- 1 tbsp gluten-free mayonnaise or French dressing
- Grate the celeriac and carrots and place in a bowl along with the raisins or
- Pour the dressing over the mixture and stir well
- Serve with gluten-free bread or rice cakes.
Brown Rice Salad
- 150g brown rice
- 1 red or yellow pepper (chopped)
- 1 medium sized red onion (finely diced)
- ½ cup of roasted peanuts (not dry roasted)
- Broad beans or peas
- Gluten-free French dressing
- 1 tbsp of raisins or sultanas
- Place the rice in a saucepan with twice it’s volume of water
- Bring to the boil and simmer gently until the water is absorbed
- Add a little sea-salt to taste
- Place the cooked rice into a mixing bowl and add the vegetables and roasted peanuts
- Add the dressing to taste and mix well
- 1 stick of celery cut into inch-long sticks
- 1 medium sized carrot cut into sticks
- 2 spring onions
- ¼ raw cauliflower cut into bite-size pieces
- Cherry tomatoes
- Serve the prepared vegetables with a favourite gluten-free dip (e.g. mint and yoghurt) or humous. Combines well with rice cakes or corn crisp-bread spread with a little butter or margarine.
Avocado, Tomato, Ice-burg Lettuce and Prawn Salad
- ½ small tub of Icelandic prawns
- 1 ripe avocado (stoned, peeled and sliced)
- 4 tomatoes (sliced)
- 1 cup of finely chopped ice-burg lettuce
- 2 tbsp of gluten-free mayonnaise
- 1 tsp of cayenne pepper
- Place the lettuce on a serving plate
- Add a layer of tomatoes and sliced avocadoes.
- Mix the prawns with the mayonnaise and empty the mixture onto the middle of the plate
- Sprinkle with cayenne pepper and serve with slices of gluten-free bread.
- 150g gluten-free pasta
- 2 spring onions (finely chopped)
- 1 red pepper and 1 yellow pepper (finely sliced)
- 1 small can of sweetcorn (drained and rinsed)
- 1 medium sized courgette/zucchini (cut into small strips)
- 80g of canned tuna
- Bring a medium-sized pan of water to the boil, add the pasta and heat until just cooked (al dente)
- Drain the pasta and refresh in cold water
- add the vegetables and tuna to the pasta; mix well and serve
Rice and Baked Bean Salad
- ½ can of gluten-free baked beans
- 100g of basmati rice
- a handful of pine-nuts
- 1 cup of cherry tomatoes (chopped)
- 1 red onion (diced)
- 1 grated carrot
- Place the rice in a saucepan in twice its volume of water
- Bring to the boil, then simmer for 20 minutes
- Drain the rice and allow to cool
- Add the vegetables, pine-nuts and baked beans
- Mix well and serve
EXTRACT FROM DAVE REAVELY’S BOOK, ‘THE BIG FAT MYSTERY – HOW HIDDEN FOOD INTOLERANCES CAN SABOTAGE YOUR ATTEMPTS TO LOSE WEIGHT’ FOREWORD BY WORLD RENOWNED NATUROPATH, JAN DE VRIES. (JOHN BLAKE PUBLISHING – METRO BOOKS)