Tag: breakfast

How to make linseed cereal (keto + gluten free)

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I sometimes make myself chia coconut pudding for breakfast but my go to (because it is so quick to make) is definitely linseed as a cereal. It has fiber, protein, omega-3, it’s gluten free, and it’s keto friendly.

Ingredients

  • 30g ground linseed
  • 200ml coconut milk

Allergies: free from gluten, dairy, soy, eggs, nuts.

Directions

  1. Mix well.
  2. Allow to rest on bench or in fridge for about 20 minutes.
  3. Stir well.

The linseed will soften as it absorbs the liquid. Flavourings and garnishings come back to diet and lifestyle preferences. On keto, consider berries, coconut chips, vanilla, or Queen Maple sugar free syrup. The creamy taste of the coconut milk also pairs well with the sharper taste of adding a dollop of natural yoghurt.

Not on keto, consider adding sliced banana, fresh mango, berries, or honey.

Tip: Instead of coconut milk, you can stir directly into a natural low-carb yoghurt like De Winkl.

NUTRITIONAL INFORMATION

Based on 1 serving with coconut milk

Average Quantity
per Serving
Energy2184 kJ (522kcal)
Protein7.2 g
Fat, total50.6 g
– saturated25.8 g
Carbohydrate5.1 g
– sugars3.1 g
Dietary Fibre8.2 g

Based on 1 serving with De Winkl natural yoghurt

Average Quantity
per Serving
Energy 1016.7 kJ (243kcal)
Protein16.7 g
Fat, total15.4 g
– saturated2.7 g
Carbohydrate2.1 g
– sugars2.1 g
Dietary Fibre8.2 g
Calcium386.5 mg
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How to make chia pudding (gluten free + keto)

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After making Kenyan pancakes (vibibi) for the family, I had leftover coconut milk and wanted to make something for myself. Chia seeds have lots of nutritional benefits and make a super easy gluten free and keto breakfast!

Ingredients

  • 80g chia seeds
  • 400ml coconut milk

Allergies: free from gluten, dairy, soy, eggs, nuts.

Directions

  1. Shake your tin of coconut milk before opening so that the cream has blended in.
  2. You can make this in one big dish, or put 20g chia seeds and 100ml coconut milk in each smaller bowl / glass / container. Air-tight containers are best if not eating immediately.
  3. Mix well.
  4. Place in fridge (preferably overnight); check on it a few times and stir.

It is that easy. The chia seeds will absorb the liquid and plump up. Flavourings and garnishings come back to diet and lifestyle preferences. On keto, consider berries, coconut chips, vanilla, or Queen Maple sugar free syrup. The creamy taste of the coconut milk also pairs well with the sharper taste of adding a dollop of natural yoghurt.

Not on keto, consider adding sliced banana, fresh mango, berries, honey, or granola.

NUTRITIONAL INFORMATION

Based on 4 servings.

Average Quantity
per Serving
Energy1163.6 kJ (278 kcal)
Protein4.1 g
Fat, total25.1 g
– saturated13.1 g
Carbohydrate3.9 g
Dietary Fibre6.9 g

Discover Kenya – How to make vibibi (gluten free pancakes)

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Vibibi are a popular gluten free pancake in East Africa made using rice and coconut milk. Typically, these are made by soaking rice overnight and then blending to a smooth paste with the coconut milk but they can also be made with rice flour (as per this recipe). They are often served sweet but the sugar in the recipe can be reduced in favour of serving with fresh fruit like mango instead.

Ingredients

  • 1 tsp active yeast
  • 1/4 cup lukewarm water
  • 1 tsp sugar
  • 1/2 cup sugar
  • 1 1/2 cups rice flour
  • 1/4 tsp ground cardamom
  • 200 – 250 ml coconut milk
  • Optional: Nutmeg or vanilla can be added for a different flavour.

Allergies: free from gluten, dairy, soy, egg, nuts.

Note: You can choose to add an egg to the recipe (it is optional).

Directions

  1. In a mixing bowl, place the yeast, water, and 1 tsp sugar. Wait 5-10 minutes until it begins to foam and release a yeasty scent. Tip: In cooler weather, this will take longer. You may need to place the bowl in a hot water cupboard, or sit the mixing bowl in a little warm water.
  2. Mix in the rest of the sugar, the rice flour, and cardamom.
  3. Mix in the coconut milk until you have a smooth batter.
  4. Cover the mixing bowl and place in a warm spot. Allow to ferment for 2-3 hours.
  5. Cooking: Heat a frying pan with a little oil. Ladle batter into the pan. As it cooks, tiny bubbles will appear in the pancake. After about a minute (once golden brown on the bottom), flip, and cook for about 30 seconds on the other side. Repeat for each pancake (adding a little oil to the pan for each one).
  6. Serve with fresh fruit, or yoghurt, or a cup of coffee.

Sour Cream Scones / Quick Bread (Keto + Gluten Free)

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What to call these? They have no sweetening, no flaky butter, and no cheesy flavour (as the mozzarella acts as a binder) so they’re a small quick bread which slices beautifully to top with salted butter, colby cheese, and Culley’s South Carolina Mustard. You can also quite happily top them with a few thinly sliced berries, or chia seed jam (depending on your dietary preferences). So it’s a bit like a UK scone, a bit like an English muffin, and a bit like a USA biscuit; and of course you don’t have to cook them in a muffin pan! For those on Keto – they are also only 4.1g carbs per serve 🙂

Ingredients

  • 100g almond flour
  • 50g coconut flour
  • 2 medium eggs
  • 1 tsp baking powder
  • 125g sour cream
  • 50g grated mozzarella
  • 1 tsp baking soda
  • 1 Tbsp apple cider vinegar
  • dash salt
  • Optional: 2 Tbsp – 1/4c water

Directions

  1. Pre-heat oven to 200’C / 390’F and grease muffin trays.
  2. Combine the almond flour, coconut flour, and baking powder in a bowl.
  3. Mix in the eggs, sour cream, and mozzarella.
  4. Add a little water to moisten (this will also impact how moist / dry these are once cooked and cooled).
  5. Allow to sit for 10 – 20 minutes so that the gluten free flours can absorb the moisture.
  6. Add baking soda and vinegar – enjoy the fizz!
  7. Quickly combine and spoon into muffin trays.
  8. Pop into pre-warmed oven. I like to do mine a bit like scones – intense heat at first for the initial rise and then drop the heat for the rest of the cooking; 200’C / 390’F for about 10 mins and then 170’C / 340’F for about 10-15 mins. Use a toothpick to test (it will come out clean once cooked).

Lovely warm. I’ve been pleased with how mine store in both fridge and freezer.

NUTRITIONAL INFORMATION

Based on 6 servings per recipe; nutritional breakdown is approx:

Serving Size: 1 Serving

Average Quantity
per Serving
Energy983.7 kJ (235 kcal)
Protein9.5 g
Fat, total18.5 g
– saturated6.6 g
Carbohydrate4.1 g
– sugars2.4 g
– starches1.4 g
Dietary Fibre4.8 g
Sodium414.4 mg
Calcium124.1 mg

Cream cheese pancakes (keto + gluten free)

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Makes 3 servings @ 4.7g carbs each; if cooking for the family simply scale up the recipe to suit. These are very popular with children and adults alike!

Ingredients

Directions

  1. Whizz the eggs, cream cheese, sugar free syrup, coconut flour, almond flour, and baking powder together until smooth.
  2. In a non-stick frying pan / skillet, melt a small amount of butter over a medium heat. Pour in some of the mixture and watch until it starts to bubble. Flip and cook on the other side (approx. 30 seconds).
  3. Transfer to a plate and repeat!

Tip: If you have the time, you can whizz the pancake ingredients (apart from the baking powder) and let the mixture sit in the fridge for 30-60 mins to thicken; then mix in the baking powder just before cooking.

NUTRITIONAL INFORMATION

Based on 3 servings per recipe; nutritional breakdown is approx:

Serving Size: 1 Serving

Average Quantity
per Serving
Energy1018.9 kJ (243 kcal)
Protein8.7 g
Fat, total20.4 g
– saturated10.3 g
Carbohydrate4.7 g
– sugars2.2 g
– lactose0 g
– galactose0 g
– starches1.1 g
Dietary Fibre2.3 g
Sodium360.3 mg
Calcium124.7 mg

Tip: The stated butter is included in the nutritional information; you can of course use more but I find small / medium pancakes cook and flip more easily (whereas excess butter will brown in the pan).

Tip: Although nutritional information is for 3 servings, the recipe makes either 3 medium pancakes or 6 small ones.

Light and fluffy Scones

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These are the kind of light, fluffy, round scones that one imagines having with berry jam, clotted cream, and china cups of tea. They are made with flour and baked in the oven and rather different from the large, quartered, barley flour or oatmeal griddle scones from which they are descended.

My childhood has many pleasant memories of making scones in sunlit kitchens and they are wonderfully versatile as they can be served with everything from sweet honey to umami Marmite and cheese.

If you make kefir at home keep in mind that you can use it in baking! Although the probiotics will die in the heat, they will leave behind an enriched milk with little lactose and will add a lightness to your baking.

Ingredients

  • 75g butter
  • 3 cups plain flour
  • 6 tsp baking powder
  • 1/4 tsp salt
  • 3 Tbsp wheat germ
  • 1 Tbsp sugar
  • 1 to 1/2 cups milk (or 3/4 cup milk kefir + 3/4 cup milk)

Directions

  1. Start oven pre-heating to 220’C / 428’F. Grease a baking tray or line with baking paper.
  2. Measure and cut butter into a mixing bowl.
  3. Sift in flour, baking powder, and salt. Add wheat germ and sugar.
  4. Rub the butter into the flour until it resembles golden breadcrumbs.
  5. Add 3/4 cup of milk (or kefir). Mix to combine.
  6. Slowly add up to 3/4 cup of additional milk; stop to knead as you add the extra liquid. You want to draw all the dry ingredients into the mix without it getting too wet and sticky.
  7. Pull off the dough into approximately 12 pieces. Roll into rough balls in your hand and then flatten slightly. Place on prepared baking tray.
  8. Bake at 220’C / 428’F for 10 minutes. The scones should rise a great deal. Check if they are cooking evenly (and adjust their placement in the oven if not). Reduce the heat to approximately 180’C / 350’F and bake for another 5-6 minutes until golden.

Flourless Banana Pancakes

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Gluten Free Banana Pancakes & Raspberry Compote

Gluten Free Banana Pancakes & Raspberry Compote

Miss 2 has gone off porridge recently, which is a shame as it’s a cheap, healthy, and filling gluten free breakfast. I wondered how else I might coax her into eating oats and made up these beautiful banana pancakes – she loved them! The idea of including variations was actually inspired by her as she asked for them again and wanted to know if we could make Peanut Butter banana pancakes.

This an easy recipe to make up (for breakfast, snack, or dinner) if you have food allergies in your family. I’ve made it sometimes as Miss 2’s dinner when we’ve had a particularly trying day and we both need some comforting. It’s also a cheap and easy recipe to teach teenage boys to make when they get home from school – more nutritious than filling up on white bread!

Tip: There are two ways that you can make this recipe; you can make it with fork mashed bananas + rolled oats for a more rustic texture or use a food processor to blend the banana smooth + use oat flour. I like to do the latter as I have a little (non-motorised) beater that I use and happen to have oat flour in the cupboard (along with all a multitude of other flours).

Ingredients

  • 1 ripe banana (mashed)
  • 1/2c oats
    • Finely cut ‘quick cook’ porridge oats are best, or, oat flour.
  • 3 1/2T milk / almond or rice milk
  • Pinch salt
  • Pinch cinnamon
  • Optional: 1/4 tsp guar gum + 1/2 tsp Baking Soda
    • If you are using oat flour, this will provide a slightly lighter texture.

Tip: If cooking for celiacs make sure that the oats are certified as gluten free as it is possible for cross-contamination to occur if there are wheat fields nearby.

Allergies: gluten free, dairy free, egg free, soy free, nut free.

Variations

Directions

  1. Mix everything together well in a bowl (or food processor).
  2. Heat frying pan or skillet.
  3. Throw in some butter or neutral oil (like Rice Bran Oil), add a few tablespoons of pancake mix. Cook on both sides until golden brown.

Ancient Grains Bread (soft & fluffy!)

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Ancient Grains Bread

Ancient Grains Bread

To make a 750g loaf. This was delicious with home made peanut butter.

Ingredients

  • 290ml water
  • 2T oil (I use rice bran oil)
  • 1 1/2 tsp salt
  • 2T sugar
  • 3c bread flour
  • 2 T mix of:
    • Linseed
    • Pumpkin Seeds
    • Sunflower Seeds
    • Buckwheat
    • Puffed Quinoa
    • Coconut Thread
    • *You can mix this yourself or Hubbards conveniently sell a Seeds & Ancient Grains Mix
  • 2T milk powder
    • Baby formula also works and has the benefit of fortifying it with added vitamins & minerals!
    • Can replace with Almond Milk powder or Coconut Milk powder.
  • 3 tsp bread improver yeast

Allergies: soy free, egg free, dairy free* nut free.

Directions

  1. Put everything into the breadmaker in order listed. Select Dough only.
  2. When it finishes, select Dough only again so that it goes through another knockdown/rising cycle.
  3. Take out dough, knead for a couple of minutes, and place in bread tin. Let it rise while oven heats.
  4. Heat oven to 220’C.
  5. Bake at 220’C for 10 minutes, then at 180’C for 30 minutes; you may want to lower the oven tray when you turn the temperature down. I also recommend removing the loaf from the bread tin for the last 5-10 mins of cooking to allow even browning along the base.
  6. Bread should sound ‘hollow’ if you take it out of the tin and knock on the bottom.

Note: This will not turn out the same if you simply cook it in the breadmaker (it will be okay but not amazing) because the bread is contained by the size of the breadmaker and you can’t vary temperature and distance from heat.

Tip: A longer rising time will result in fluffier bread. I have sometimes done 4 knockdowns (two lengthy and two short) and 4 rising times meaning that the bread with 4-8 hours of ‘proofing’ before baking. Gluten based bread loves getting knocked around; all that kneading and rising helps to elasticate the dough and allows the gluten + yeast to work together to create tiny air bubbles.

If you’re interested in the chemistry of breadmaking check out this great post from Serious Eats.

Did you know? A commercial bakery will go from start to bag in 3 hours or less when making bread; traditional methods (and sourdoughs) take 18-25 hours. One theory behind rising numbers of gluten sensitivity and celiac disease is our move away to industrialized baking; a longer rising time results in decreased gluten proteins as they break down and change. It’s something to think about if you’re considering decreasing gluten in your diet.

Ancient Grains Bread

Ancient Grains Bread

Sri Lankan Breakfast Roti

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Making Sri Lankan Breakfas Roti
Sri Lankan Breakfast Roti

 

Makes 10 helpings. These are warm and savoury; leaving out the onion & chilli they can be paired with jam or a chocolate spread instead.

Ingredients

  • 3c flour
  • 1c cool water
  • 1c dessicated coconut (soaked in water)
  • 1T neutral oil (I like rice bran oil)
  • 1/4c finely chopped onions
  • 1/4c finely chopped chillies (optional)

Directions

  1. In a large bowl, combine the flour, salt, oil, and soaked coconut. Add the cup of water slowly until a soft dough forms. If using chilli and onion, add these now. Be careful not to overwork the mixture.
  2. Form the dough into 10 balls of equal size. Gently roll the dough into shape. In an oiled pan, fry in high heat until both sides are brown. Be careful not to overcook (like I did!), it should be soft rather than hard.

Allergens: soy free, dairy free, egg free, peanut free, tree nut free.

Source: M. Tharaneetharan, World Concern, Sri Lanka.

Fruit Crumble (allergy free!)

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Gluten free fruit crumble

Gluten free fruit crumble

Looking for something easy to make for the family over Easter? Why not try old fashioned fruit crumble? Warm, delicious, comforting, and the leftovers also make a great breakfast. This recipe is a bit of a twist on an old classic as it is free of gluten and other key allergens.

Ingredients

  • 3-4c stewed fruit
  • Brown sugar
  • Cinnamon
  • Ginger
  • Allspice

Topping

  • 1c rolled oats
  • 1c superfine rice flour / plain all purpose flour
    • 1/4 tsp guar gum or xanthan gum if using gluten free rice flour.
  • 1/2c cornmeal (polenta)
  • 150g Nuttelex (allergy free vegan spread) / margarine / butter
  • 2 tsp Baking Powder
  • 3-4T honey, or brown sugar, or maple syrup.

Optional:

  • 1/2c finely grated carrots
  • 1/4c almond slivers
  • 1T ground linseed
  • 1T chia seeds

All extra ingredients that I would like to try in the topping! (Though I don’t think I’d add all at once).

Allergies: dairy free, soy free, gluten free, egg free, nut free.

Stewed Fruit

Some fruit does need to be stewed before being used in the crumble; these are mainly harder fruits like apples. You can chop apples up finely, add a little water, and cook them quite quickly using a microwave steamer.

If you have a food processor then it’s easy to blend fruit before putting it in the crumble dish. You’ll still need to stew fruit like apple but the food processor will help get them smooth. You can also put tinned fruits straight into the food processor and soft fresh fruits like feijoas.

Fruit crumbles are a great way to use up leftover fruit (like those apples that your toddler took ONE bite out of). For this crumble I used: 1 1/2 apples, a handful of sultanas, most of a 400g tin of apricots in juice, and a big bunch of fresh feijoas.

Serve with

Depending on allergies and budget, this is delicious hot and cold.  You could serve it with things like:

  • Whipped cream
  • Custard (can be made with almond milk)
  • Berry yoghurt
  • Ice cream (can use coconut yoghurt)

 

Directions

  1. Prepare fruit. Cook and stew the fruit if required; consider blending the fruit in a food processor.
  2. Pour the fruit into a cooking bowl (i.e. a Pyrex cooking dish or a silicon cake tin).
  3. Mix in sugar and spices. Remember that it’s easy to add more but you can’t take any out! I suggest starting with 1T brown sugar and a pinch of each of the spices. Keep adding until it is to your liking. Keep in mind that sweet fruits (like strawberries) may need some lemon juice to balance the flavour whereas acidic fruits (like feijoas) may need more sugar. There is also some sweetness being added to the topping so the fruit doesn’t need to be overly sweet.
  4. Mix all of the topping ingredients together. (I used the food processor again!). It should turn into a malleable topping that you can roll into balls in your hands and then squish and place over the fruit.
  5. Bake in a pre-heated oven at 190’C for approx. 25 mins.