How to Make Breakfast Without Wheat, Dairy, or Eggs
In 2015 my daughter was diagnosed with wheat, dairy, egg, and tree nut allergies. For those of you that are new to the world of food allergies let’s get a few definitions out of the way. A food allergy is when your body’s immune system identifies a certain food as harmful triggering an allergic reaction, which in some cases can be life-threatening. The most common symptoms of allergic reaction are hives, difficulty breathing or nasal congestion, gastrointestinal issues such as vomiting, and cardiovascular symptoms such as dizziness. Food intolerance is the body’s inability to digest certain foods and can cause uncomfortable gastrointestinal symptoms, but is not life-threatening. Celiac Disease, on the other hand, is an autoimmune disease where the body’s immune system attacks the lining of the small intestine when a protein in wheat called gluten is eaten. People with Celiac Disease must avoid gluten to avoid damaging the Gastrointestinal system. (1,2)
My reason for developing this website was to provide product alternatives and recipes that are free from the priority allergens, which are foods that are associated with 90% of allergic reactions in Canada. These include milk, eggs, peanuts, tree nuts, fish, shellfish, wheat, mustard, sesame, and soy. (3) One of the biggest challenges in our household was to provide my daughter with healthy alternatives for breakfast. According to market and consumer analysis the top breakfast items in Canadian homes are:
- Toast
- Waffles
- Eggs
- Non-toasted bread
- Ready to eat cereal
- French toast
- Yogurt
- Pancakes (4)
Anyone see a problem with this list? This list is not only void in nutrient dense foods but it also full of many of the priority allergens. This poses a big challenge for families with allergies and often an overhaul of traditional breakfast items is required. Let’s be realistic, not many of us have the time to bake our own bread or create extravagant meals. I know if I see I recipe that has 20 plus ingredients and involves a food processor, I am moving onto the next. I want to provide you with some simple recipes, made with healthy whole foods, that you can realistically implement into your daily routines. Here are some of my go to breakfast items which are allergen free, gluten free, and easy to make .
Oatmeal Yogurt Bowl
Whole grains such as oats are associated with a reduced risk of many diseases including heart disease, diabetes, and high blood pressure. They are also packed full of fiber, vitamins, minerals, and protein. Probiotics found in fermented foods such as yogurt are also an essential part of a healthy diet. Probiotics are a group of healthy bacteria that promote a healthy balance of bacteria in your gut and having balanced gut bacteria reduces risk of many health problems such as digestive disorders, obesity, and mental health disorders . Typically yogurt is made from dairy but in today’s market place you can find a variety of alternatives made from coconut or oat. This recipe is gluten free, allergen free, and is also suitable for those people following a vegan diet. (5,6)
Ingredients:
- 1 cup of cooked whole grain gluten-free oats https://myonlyoats.com
- 1/4 cup dairy-free coconut yogurt or another dairy-free yogurt https://riviera1920.com/en/collection/the-plant-based-collection/
- 1/4 cup of berries
- 1/4 cup raw pumpkin seeds
- 1/2 tsp. cinnamon
- 1/2 tsp. of stevia or another sweetener
Directions:
- Cook gluten free oats according to instructions on bag, sweeten with stevia or other choice of sweetener.
- Top with yogurt, berries, pumpkin seeds, and cinnamon.
Chia Pudding
Chia seeds are a very nutrient dense food full of fiber, protein, omega 3 fatty acids and various other important nutrients. They are easily incorporated into many recipes in an allergen free diet including cookies, pancakes, and granola, just to name a few. This recipe is one of my daughter’s favorite, it is gluten free, nut free, and vegan.
Ingredients:
- 2 tbsp. of chia seeds
- 1/2 cup of dairy-free unsweetened coconut beverage or other dairy-free beverage https://www.dreamplantbased.com
- 1/4 cup of berries
- 2 tbsp. raw sunflower seeds or raw pumpkin seeds
- 1/4 tsp. cinnamon
- 1 tsp. of maple syrup or 1/2 tsp. of stevia for sweetness
Directions:
- Mix chia seeds, coconut beverage, and maple syrup together and refrigerate for at least 2 hours.
- Top with berries, pumpkin seeds, and cinnamon when ready to serve.
- Refrigerate for up to 3 days.
Makes 1 to 2 servings.
Coconut Dream beverage is available in the milk alternative section of your local grocery store and online through Amazon.
Homemade Granola
This homemade granola not only includes whole grain oats and chia seeds, which have proven health benefits, but it also includes raw pumpkin seeds and sunflower seeds. Pumpkin seeds and sunflower seeds are full of vitamins and nutrients and are a great source of protein. I often find commercial made granola products too high in sugar and oil. Making your own granola allows you to control the amounts of these two ingredients. Granola can be eaten with your favorite dairy free beverage, used as a topping on yogurt and berries, and it also makes a great snack.
Ingredients:
- 2 cups gluten-free rolled oats https://myonlyoats.com/
- 1/2 cup raw sunflower seeds (shredded coconut an alternative)
- 1/2 cup raw pumpkin seeds
- 1/4 cup chia seeds
- 1/4 cup coconut flour https://www.bobsredmill.com/organic-coconut-flour.html
- 1/2 tsp. cinnamon
- 1/2 tsp. salt
- 1/4 cup maple syrup
- 1/4 cup melted coconut oil
- 1/4 cup dried cranberries
Directions:
- Preheat oven to 275 degrees F.
- Mix gluten-free oats, sunflower seeds, pumpkin seeds, chia seeds, cinnamon, salt, and coconut flour in a large bowl.
- Melt coconut oil and mix with maple syrup.
- Pour coconut oil and maple syrup on dry ingredients, mix well.
- Place ingredients onto a parchment-lined baking pan and bake for approximately 1 hour, mixing often.
- When cooled mix in cranberries.
- Store granola in an airtight container for up to 1 week.
Bob’s Red Mill coconut flour can be purchased at your local grocery store in the gluten-free section or online through Amazon.
Gluten Free Vegan Blueberry Pancakes
Pancakes are a Canadian staple and a weekend treat for our family. This recipe contains a combination of green banana flour and coconut flour making it allergen-free, gluten-free, and vegan. I use green banana flour in many of my recipes because the texture is very similar to wheat flour and it contains resistant starch. Resistant starch is a prebiotic fiber, meaning it feeds the good bacteria in your gut. The addition of coconut flour gives this recipe more fat and protein and makes it not only allergen-free but also a healthier option than traditional wheat flour. (7)
Eggs in a recipe can be replaced with apple sauce, banana, flax egg, or a commercial egg replacer. The addition of blueberries provides Vitamin C and antioxidants to the recipe which are proven to fight off many diseases. If you are time starved, which many of us are, you can choose a commercial pancake mix. One of my favorite brands is is Kinnikinnick which has an array of gluten free and allergen free products including a great pancake mix. https://www.kinnikinnick.com
Ingredients:
- 1/2 cup green banana flour https://store.edwardandsons.com/collections/lets-do-organic
- 1/4 cup coconut flour https://www.bobsredmill.com/organic-coconut-flour.html
- 3 tsp. baking powder
- 1/4 tsp. salt
- 1 tbsp. sugar
- 2 tbsp. avocado oil
- 1 cup coconut beverage (add more liquid for thinner pancakes) https://www.dreamplantbased.com/
- 1/4 cup of unsweetened applesauce
- 1/2 cup frozen blueberries
Directions:
- Mix together green banana flour, coconut flour, baking powder, salt, and sugar.
- Add apple sauce, avocado oil, and coconut beverage, mix.
- Fold in blueberries gently.
- Set griddle to 325 degrees F.
- Pour a 1/4 cup of batter for each pancake onto the griddle and cook for approximately 2 minutes per side.
- Top with maple syrup and fresh berries and enjoy!
Makes 8 to 10 pancakes
Let’s Do Organic Flour and Bob’s Red Mill Flour can be purchased through Amazon or in the Gluten-free section of your local grocery store.
Avocado Toast
One of my favorite fruits to incorporate into breakfast is avocado. This fruit has many health benefits and is often considered a super food. It is full of vitamins and minerals, healthy fats, and is a good source of fiber. It can be sliced or mashed on top of your favorite gluten free vegan bread and topped with your favorite toppings. There are some great gluten free bread options available on the market. Our go to brand is Little Northern Bakehouse https://littlenorthernbakehouse.com, which is available in most grocery stores. This product is gluten free and one of the only gluten free bread products on the market that does not contain eggs.
Directions:
- Toast gluten-free vegan bread.
- Mash avocado and mix with salt, pepper, and a squeeze of lemon.
- Top with your favorite topping combinations. Some of my favorites are tomato, sunflower sprouts, and cucumber.
Thank you for reading this post and allowing me to share my experience with you. This blog is dedicated to all the families who live with allergic disease. The transition to eliminating allergens in your diet can be frustrating and overwhelming, so I hope this gives you and your family some ideas on how to make a healthy breakfast free from priority allergens. Follow me for more product and recipe ideas.
Please contact your Doctor or Dietician if you have any concerns or questions about any of the recipes in this post.
References:
1.https://foodallergycanada.ca/food-allergy-basics/food-allergies-101/what-are-food-allergies/
5.https://www.healthline.com/nutrition/9-benefits-of-whole-grains
6.https://www.healthline.com/health/probiotics-and-digestive-health
7.https://www.healthline.com/nutrition/11-proven-benefits-of-bananas
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