If you’re sticking to a gluten-free diet–whether out of medical necessity or personal preference–breakfast can wind up being the most monotonous meal of the day. To help excavate you from a gluten-free breakfast rut, here are five fast, easy, healthy, and delicious meals to start your day out right.
1. Eggs and Toast
Try this go-to meal on days when you have a little time to prepare a hot breakfast. Scramble or fry two eggs in coconut oil or organic ghee and top them with a squirt of gluten-free ketchup or hot sauce such as sriracha. While the eggs are cooking, toast a slice or two of your favorite gluten-free bread (sprouted-grain varieties are especially healthful). Top the hot toast with butter or additional coconut oil, plus a sprinkle of sea salt.
2. Eggs and Fruit on the Go
No time to cook a hot breakfast? No problem. On the weekend, hard-boil a dozen eggs. Cool, peel, and submerge the eggs in water, and keep them in the refrigerator. On your way out the door, grab two eggs and one or two pieces of fruit, such as bananas, oranges, or apples. Enjoy at your desk at work or on your commute.
3. Hot Rice “Cereal”
Many folks with celiac disease can’t tolerate oats–even certified gluten-free oats–because of a protein called avenin, which may behave similarly to gluten in their digestive tracts. If you miss your morning hot oatmeal, try hot rice cereal instead. In a small saucepan, combine 3/4 cup leftover (cooked) brown or white rice with 1/2 cup whole milk or your favorite unsweetened nondairy milk. Warm over medium heat, stirring frequently, until slightly thickened. Top your hot cereal with pure maple syrup, a dab of butter or coconut oil, a handful of dried fruit (like raisins, cranberries, or chopped dried apricots), a spoonful of heart-healthy ground flaxseed, chopped walnuts or pecans, and/or a sprinkle of cinnamon.
Tip: If you’re pressed for time, you can microwave the mixture instead.
4. Breakfast Fried Rice
Fried rice for breakfast? Oh, yes! In a medium skillet, scramble two eggs in coconut oil or organic ghee, then transfer them to a bowl. In the same skillet, heat some additional coconut oil or ghee, and add one or two minced scallions and 1/2 cup leftover (cooked) brown or white rice. Stir-fry until hot and fragrant, then return the scrambled eggs to the skillet and combine with the rice mixture. Add two teaspoons gluten-free tamari (or more, to taste) and a dab of gluten-free sriracha, if desired, and stir-fry for 30 seconds longer, or until hot.
Tip: Don’t eat eggs? Substitute 1/2 cup diced firm tofu for eggs, and stir-fry.
5. Sunday Farm Brunch
Who doesn’t love a big traditional “farm brunch” on the weekends? Take advantage of lazy Sunday mornings to cook up bacon and sausage. Enjoy them with coffee or tea, fruit salad (try combining equal parts red grapes and chopped cantaloupe, honeydew, and pineapple), and organic yogurt with a drizzle of raw honey.
Author’s Note: For health and environmental reasons, I recommend eggs and meat from pasture-raised animals, and organic butter from grass-fed cows.
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