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Gluten And Lactose-Free Breakfasts to Brighten Up Your Morning

Do you have a food intolerance? Or are you just looking to spice up your morning routine? Here are six gluten or lactose-free breakfast ideas to try.


Gluten-free

1Quinoa porridge

Hot porridge is so very comforting, but oats that aren’t certified gluten-free often contain trace of gluten, making them a poor choice for celiac (gluten allergy) sufferers. Rest assured, a bowl of quinoa porridge will fill you up and keep you feeling good. Flakes made from this pseudocereal are cooked just like oats in dairy or non-dairy milk. Once the quinoa’s cooked, liven up its delicate flavour with almond butter, Greek yogurt, fruit and maple syrup for a breakfast bowl that’s as beautiful as it is nourishing.

2Sweet potato toast

The natural sweetness of sweet potatoes makes them the perfect food to start your day. Mixed with a touch of cinnamon and nutmeg, sweet potato mash will spice up your muffins, waffles and pancakes. But to enjoy this highly nutritious tuber in its simplest form, cut it lengthwise into 1-cm slices and run the slices through your toaster two or three times. Then top them with breakfast staples like peanut butter, bananas, avocados, fried eggs, jam, cheese, etc.

3Banana pancakes

Start your Saturdays in style with a stack of pancakes! For a gluten-free version, try banana pancakes. They’re made with ingredients that you may already have in your pantry. Just grab a fork to mash one ripe banana with a beaten egg, some ground flax or chia seeds and a few drops of vanilla. Fry the batter a tablespoonful at a time in a lightly buttered non-stick pan, then spread the mini pancakes with Greek yogurt, nut butter or other topping and stack them on a plate.


Gluten-free

1Quinoa porridge

Hot porridge is so very comforting, but oats that aren’t certified gluten-free often contain trace of gluten, making them a poor choice for celiac (gluten allergy) sufferers. Rest assured, a bowl of quinoa porridge will fill you up and keep you feeling good. Flakes made from this pseudocereal are cooked just like oats in dairy or non-dairy milk. Once the quinoa’s cooked, liven up its delicate flavour with almond butter, Greek yogurt, fruit and maple syrup for a breakfast bowl that’s as beautiful as it is nourishing.

2Sweet potato toast

The natural sweetness of sweet potatoes makes them the perfect food to start your day. Mixed with a touch of cinnamon and nutmeg, sweet potato mash will spice up your muffins, waffles and pancakes. But to enjoy this highly nutritious tuber in its simplest form, cut it lengthwise into 1-cm slices and run the slices through your toaster two or three times. Then top them with breakfast staples like peanut butter, bananas, avocados, fried eggs, jam, cheese, etc.

3Banana pancakes

Start your Saturdays in style with a stack of pancakes! For a gluten-free version, try banana pancakes. They’re made with ingredients that you may already have in your pantry. Just grab a fork to mash one ripe banana with a beaten egg, some ground flax or chia seeds and a few drops of vanilla. Fry the batter a tablespoonful at a time in a lightly buttered non-stick pan, then spread the mini pancakes with Greek yogurt, nut butter or other topping and stack them on a plate.


Lactose-free

1Tofu parfait

Who said parfaits have to be made with yogurt? Blend well-drained extra-firm tofu in your food processor with a bit of lemon juice, honey or maple syrup and your favourite natural flavouring (vanilla, almond, coconut or other extract). Then layer the mixture in a Mason jar with berries and granola. It’s the ideal breakfast for when you’re on the go!

2Cheesy breakfast for savoury-food lovers

Many people prefer savoury to sweet for breakfast. We suggest starting the day with cashew-based vegan cheese! Soak cashews in water for four to eight hours, drain and then blend them with water, nutritional yeast and your favourite condiments or spices (such as roasted jalapeños) in a blender. You’ll get a delicious cheese sauce for your omelettes and breakfast burritos.

3Nut “ricotta” spread

Ricotta goes beautifully with savoury ingredients like spinach, mushrooms and roasted tomatoes or sweet ones like fresh fruit, nutmeg and honey. Add some flair to your morning toast with ricotta made of macadamia nuts or blanched almonds. There’s no need to ferment them. Just soak the nuts for a few hours, drain them, and pulse them in your food processor with a pinch of salt, lemon juice, olive or coconut oil and whatever seasonings you like (nutmeg, herbs, honey, etc.). The trick is to sample it as you go and adjust the flavour to taste.

Tip

Whether you’re looking for gluten- or lactose-free alternatives for your weekday breakfasts or new brunch dishes to serve your loved ones, quinoa, sweet potatoes, bananas and nuts are definitely good options to explore!


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