Question: I know that breakfast is the most important meal of the day but I’m always in a hurry and need some quick and healthy gluten-free / allergen-free ideas. Help!
Eating on the run in the morning is a challenge for many of us. It’s tempting to skip breakfast and just grab a coffee but you need to fuel your body with healthier choices to stay energized and alert. Here are a few ideas…
• GF toasted bagel, bread or English muffin with nut butter (almond, cashew or peanut) with sliced banana and glass of milk or 100% fruit juice
• Smoothie made with fresh or frozen fruit, yogurt or milk*, spoonful of ground flax, crushed ice and sweetener (honey, sugar, agave or sugar substitute) and a gluten-free muffin or energy bar (see recipe below)
• Frozen GF waffles (e.g., Van’s or Nature’s Path) with cottage cheese, peaches and sprinkled with cinnamon and a dash of syrup
• GF cereal or granola with yogurt or milk* and fresh fruit
• GF hot cereal (e.g., Bob’s Red Mill Mighty Tasty GF Hot Cereal or GF oats** and a spoonful of ground flax) made with water or milk* prepared in the microwave and served with fresh or dried fruit (e.g., raisins, apricots, mangoes)
• Leftover GF pizza warmed in the microwave or eaten cold and a glass of 100% fruit juice
* GF Milk substitutes (almond, potato, rice or soy beverages) can replace milk for those with
** GF oats available from Bob’s Red Mill, Cream Hill Estates, FarmPure Foods, Gifts of Nature, Gluten-Free Oats). For more information about GF oats see http://www.glutenfreediet.ca/oats.php
There are a number of granola, muffin and portable fruit bar recipes that can be pre-made. Here is one of my favorite healthy energy bar recipe detailed below. These energy bars can be stored for a week in an air tight container and can also be individually wrapped and frozen for up to one month. You can also find more recipes, tips and substitutions along with the nutrition content of the recipes in the Gluten-Free Diet: A Comprehensive Resource Guide.
Carrot Apple Energy Bars
1 ¼ cups sorghum flour
½ cup amaranth flour
1/3 cup rice bran
¼ cup ground flaxseed
½ cup non-fat (skim) milk powder
1½ teaspoon xanthan gum
1 tablespoon gluten-free baking powder
¼ teaspoon salt
2 teaspoon ground cinnamon
1 cup unsweetened applesauce
1/3 cup packed brown sugar
1 ½ cups grated carrots
¾ cup dried fruit mix
½ cup chopped walnuts
Line 13 X 9 inch baking pan with foil and grease lightly.
In a large bowl or plastic bag. Combine sorghum flour, amaranth flour, rice bran, ground flaxseed, milk powder, xanthan gum, baking powder, salt and cinnamon. Mix well and set a side.
In a separate bowl, using an electric mixer, beat eggs, applesauce and brown sugar until combined.
Add flour mixture and mix just until combined. Stir in carrots, dried fruit and nuts. Spoon the batter into the prepared pan; spread to edges with a moist rubber spatula and allow to stand for 30 minutes.
Bake in a preheated 325° F oven for 30—35 minutes, or until a cake tester inserted in the centre comes out clean.
Let cool in the pan on a cooling rack and cut into bars.
Store in an airtight container at room temperature for up to 1 week or individually wrapped and frozen for up to 1 month.
Yield 18 bars
From Gluten-Free Diet: A Comprehensive Resource Guide and reprinted with permission from: The Best Gluten-Free Family Cookbook by Donna Washburn and Heather Butt, Robert Rose Inc., Publisher, 2005; bestbreadrecipes.com
Note: Ask Shelley Case is a feature of BeFreeForMe.com. It is published the first Tuesday of each month. Shelley Case is a Registered Dietitian, Consulting Dietitian, Speaker and Author of Gluten-Free Diet: A Comprehensive Resource Guide.