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6 Healthy Recipes For a Gluten Free Breakfast

gluten free breakfast
Gluten Free

Before we have a look at all the gluten free breakfast recipes, Let us have a look at what gluten is?

Gluten is a set of natural proteins found mostly in dry grains such as wheat. This protein can cause an auto-immune reaction that attacks various parts of the body, especially the digestive system. The immune system detects the gluten proteins as a risk factor and attacks the cells that contain them, normally the intestinal epithelium. However, the damages can be found throughout the body. Celiac disease is not the only gluten related problem. Hundreds of gluten-related disorders have been discovered. Many of them fall within the spectrum of intolerance, allergies and non-celiac gluten sensitivity. The mechanisms in each of the cases are very diverse and extremely complex. For those who suffer from celiac disease, a small amount of gluten such as those contained in a knife that has been used to cut a piece of bread is enough to activate the immune system. This phenomenon is called cross-contamination. In the case of non-celiac gluten sensitivity, the response is due to non-gluten-related proteins or non-absorbable carbohydrates including fructans. Fructan is a large molecule of fructose molecules that store carbohydrates and it is usually abundant in gluten-rich cereals. 

If you have been diagnosed with celiac disease or you have a gluten sensitivity, or for some other reason you are on a TACC-free diet, the solution is very clear: your diet must be totally gluten-free. Gluten at a nutritional and food level is not necessary and can be excluded from the diet without causing any type of deficit. In order to have a gluten-free diet, cereals such as wheat, oats, barley and rye and their usual derivatives such as breakfast cereals, breads, cookies and others should not be consumed. For this reason, you can use other gluten-free cereals such as corn, buckwheat, rice and derivatives, or pseudo-cereals such as quinoa or amaranth that will also be versatile. With these substitutes you can create all kinds of gluten-free recipes. If you are dieting for weight loss, you can also avoid using flours and go for fruits based recipes. Today, we present to you 6 healthy recipes for a gluten-free breakfast that you can try at home and that will help you achieve a balanced diet.

1. Corn muffins: Recipe for a gluten-free breakfast

gluten free breakfast
Corn Muffins

This is a cornmeal gluten-free recipe made from a mixture of gluten-free wheat flour and yellow corn flour which gives it the characteristic yellow color. The flavor of this roll together with tomato, oil and salt is delicious. Other ingredients needed include warm water, agave syrup (or honey), baker’s yeast, extra virgin olive oil, salt.

To prepare this, prepare warm water and divide it into two parts. Activate the fresh yeast in a part of the warm water together with the agave syrup or honey and let the mixture rest for a few minutes until it begins to foam. Pour the non-gluten wheat flour and the cornmeal in a large bowl. Add oil and mix it using the spatula. Add the foamed fresh yeast suspension and a little of the remaining water (better if you add it little by little). Stir well with spatula, add salt and stir again until it’s homogeneous. Let it rest in a place at a good temperature until it doubles in volume. Grease your hands with a little oil and knead until everything is well linked without lumps. Cut the dough into parts to form small balls then place them on a baking tray lined with greaseproof paper.

Mark each bun at the top with a cross with the help of a knife, cover them and let them rise again for some minutes. Meanwhile, preheat the oven to 200ºC and then bake for 25-30 minutes. This gluten-free corn muffin is less tender than those made with only gluten-free flour, so it is better for those who are not going to eat them to freeze them. In this way it will hold perfectly without hardening. 

2. Quinoa with dark chocolate and fruit. Easy and healthy breakfast recipe

gluten free breakfast
Quinoa with dark chocolate and fruit

A bowl of quinoa with dark chocolate and fruit can be prepared in less than 30 minutes, making it a perfect recipe for breakfast. One of the grains that provide the most benefits to the body is quinoa, so starting the day with a good plate of it will undoubtedly fill you with the nutrients you need for the day. Quinoa is considered a super food that provides a lot of flavor combined with that from the ingredients that you add to it. Ingredients needed are 2 cups of milk, a pinch of salt, 2 tablespoons cocoa powder, 2 tablespoons of honey, 1/2 teaspoon vanilla extract, 30g of dark chocolate in pieces, and any fruit of your choice.

Over medium heat, heat a medium saucepan and add the quinoa to toast it lightly for a couple of minutes then add milk and a pinch of salt. Reduce heat to a minimum and cook uncovered for 20 minutes, stirring occasionally. Once the quinoa has absorbed enough milk and is cooked withdraw the heat and add the cocoa powder, honey and vanilla. Stir gently until mixed and taste. Serve in a bowl adding the dark chocolate chips and the fruit cuts into bite-size pieces.

 3. Buckwheat bread recipe, Gluten free breakfast 

Buckwheat Bread

Buckwheat is an herbaceous plant with the similar properties as cereals, although it is not. Its seeds are often used to produce flour, traditionally to make porridge, soba (a type of noodles in Japan) or polenta taragna in northern Italy. Buckwheat bread paired with a homemade jam or anything from cheese to cold cuts is a delicious and ideal meal for breakfast. The texture of buckwheat bread is usually very smooth. The crumb is usually fluffy and the crust is crispy, so it is important that it is well baked. Once baked and cooled, cut into slices and freeze so you can always have bread ready to eat. For a preparation for a group of people up to a number of 12 people, the ingredients required are 500g of buckwheat flour, 350ml water, 40g of yeast, 1 teaspoon sugar, 250g of flour mix for gluten-free bakeries, 1 teaspoon tapioca flour, 50 g of extra virgin olive oil, 50 g of sesame seeds.

To prepare, put the buckwheat in the glass and pulverize it 30 seconds. Pour into a bowl and add water, yeast, sugar and 100 g of gluten-free flour. Mix and let it rest in the glass for 6 minutes until the dough has a spongy texture. Add all the remaining ingredients and the reserved buckwheat flour. Knead and let it rest inside the glass until it doubles in volume. With the help of the spatula from a ball and place it on the baking tray lined with baking paper. You can make some cuts on the surface and paint it with olive oil. Let it rest in a warm place, free from drafts until it doubles in volume (approximately 1 hour). Bake for 50-60 minutes in a preheated 220º oven.

4. Banana and apricot gluten-free sponge cake recipe

Banana and apricot gluten-free sponge cake

I love sharing and cooking this gluten-free recipes. Even if you or no one in your household suffer from gluten intolerance, it is always good to introduce another type of flour other than wheat into your diet. One of our perfect recipe ideal is this gluten-free banana and apricot cake. The interesting thing about this breakfast cake is that the dough is very soft and it is much juicier because of the amount of fruit that is incorporated, making it ideal to start the day with the whole family. The recipe can be accompanied by a good coffee or tea.

The quantity of ingredients indicated here is for preparation for 12 people. If you are planning a meal for one, you can just divide the quantity by 12. Ingredients required include ripe apricot (or 2 medium peaches), 4 ripe bananas, 2 eggs, 3 brown sugar, 60 g butter, 175 rice flour, 300 g cornstarch, 50 g yeast (1 sachet), 6 g brown rum or juice or milk, 90ml milk.

Start by melting the butter in a saucepan and then let it cool. Preheat the oven to 180ºC and grease and line the cake mold with baking paper. In a large bowl, beat the eggs with the brown sugar until doubled in volume, add the mashed ripe bananas, the melted butter, the milk, the rum, mixing everything well. Add the flours and yeast (some brands contain gluten, choose a certified yeast variety that is free of it), and gently bind to the rest of the mixture. Peel and quarter the apricots, place half in a layer at the bottom of the mold, pour the dough on top, and decorate with the rest of the fruit. Bake for an hour.

5. Quinoa with apple and cinnamon. Recipe for breakfast or dinner

Quinoa with apple and cinnamon

The seeds of quinoa daily begin to break into our food; thanks to the nutritional value especially its high protein content. You can use quinoa as the main ingredient in your breakfasts or dinners as it is easy to combine it with the flavor of fruits. The combination of apple and cinnamon is always a winning combination and it does not disappoint. If you want to make your breakfast a much healthier dish, you can change the low-fat milk for coconut milk or almond milk, which will give you a better taste. You can prepare it in advance from the night so that the flavor will be more concentrated. For a meal for two persons, ingredients include 75g of quinoa seed, 250ml of low fat milk, 6ml of vanilla extract, 5g of ground cinnamon, 1 golden apple, and 6ml honey bee. 

If you do not have the quinoa already cooked you can prepare it in a very simple way. Just a rule, you will use 3 cups of water for each cup of quinoa seeds. Put the quinoa seeds on fire. When it begins to boil cover the container and lower the temperature to the minimum until the liquid has been almost completely absorbed. After then withdraw it from the heat and let it rest covered for 10 minutes before you can use the quinoa in the preparing your food.

To prepare quinoa with apple and cinnamon, it will be necessary to peel and remove the core of the apple and then chop it into cubes. In a glass jar, place the milk, vanilla, cinnamon and honey, and shake with a spoon until the ingredients are well mixed. Finally, add the apple cubes and the quinoa. Cover the jar and take it to the refrigerator for a minimum of two hours or preferably overnight.

6. Grilled summer fruit with kefir labneh – healthy dessert or breakfast recipe

During summer, the markets offer a good quantity of seasonal fruits. Stone fruits such as plums, apricots, peaches, and nectarines are perfect for this recipe. Watermelon can also give you amazing results. You can make the fruit grilled on a barbecue over coals, so they are caramelized in their own juices. By doing this, the texture changes, and the flavors are enhanced. This dish is an appetizing dessert or snack when it is hotter. It can be consumed hot or chilled and makes a delicious combination with a digestive dairy such as kefir, which has been drained to give it a creamier consistency. For preparation for two persons, ingredients include 2 peaches, 4 small plums, 300g cow or goat kefir, extra virgin olive or coconut oil for cooking, vanilla powder to taste, lime or lemon zest to taste

Kefir labneh is very simple to prepare, it only takes time to let it drain. You can use any supermarket kefir that you like, or even yogurt, but do not use skim milk or you will not get a good texture. After eliminating or drinking the floating liquid, stir the jars well and pour on a cheesecloth or several layers of resistant kitchen paper arranged on a strainer. Leave the liquid to cool for at least two hours in the fridge if it is very hot.

Wash the fruit and cut into slices. Heat a little oil on a grill at medium-high temperature and grill it by turning the pieces until they are well browned, allowing them to caramelize a little and take on a softer texture. Serve with ground or powdered vanilla, lime and a portion of the drained kefir. 

In conclusion, we hope you like these healthy non-gluten breakfast or dinner ideas. They are very easy and simple to prepare if you follow the procedures. If you do not like cooking at  home then you can order your gluten-free meals using the eezly app. Should you have any question kindly let us know in the comment section.

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