Before I discovered my intolerance to wheat nearly three years ago, breakfast was a pretty boring affair. The start to my day usually consisted of white toast with vegemite, a bowl of sultana bran and sometimes I’d treat myself to a cup of Milo.
So when it was suggested to me that I try a wheat free diet after having a lot of gut issues I was a bit confused what I could eat. I started off relying on gluten free toast every morning, but soon got bored and learnt that oats are all systems go for a wheat free diet (although not the best if you’re celiac and going gluten free).
So here’s a look into my mornings with two variations I’ve made with pretty much the same ingredients. Good for when you’re on the run, and super convenient to enjoy on the go in the car on the way to work after an early morning yoga session…
The ingredients in these options also come jam packed with nutrients, such as:
- Oats – rich in iron, magnesium and a good source of protein and particularly helpful for recovering from digestive disorders. They make an excellent antibiotic therapy!
- Cinnamon – a sweet sprinkle will give you fibre, calcium, manganese and iron – plus vitamin E and K. Eat this to reduce muscle spasm, reduce indigestion, irritable bowl syndrome and flatulence.
- Honey – Contains flavonoids and antioxidants which help reduce the risk of some cancers and heart disease.
- Banana – great source of soluble fibre to help digestion and contains B6, some vitamin c and also potassium. B vitamins can improve health by making you calmer, reducing stress and improving mood. So eat more bananas for greater wellbeing!
- Nuts (including brazil and almonds) – get your essential amino acids here! Stock up on nuts and receive a dose omega-6 and opportunity to lower cholesterol.
- Blueberries – these guys represent the alphabet with vitamin c, a and k. Great anti-inflammatory and antioxidant, can reduce infection and lower risk of heart disease and stroke. Also helpful in treating urinary tract infection. There’s not much they can’t do really!
Note: I must tell you I’m not the most precise person when it comes to cooking. I much prefer to whack things together and experiment with what I can create. So here’s a rough guide of how these breakies can be created:
Grab whatever ingredients are in your cupboard for a quick breaky slice
Pop into a baking tray and smooth using a spatula – Add nuts on top for a tasty crunch
- 1 ripe and mashed bananna (here I’ve used a frozen one I had stored in the fridge for a while and threw it in, still cold and all)
- 2 eggs
- rolled oats
- desiccated coconut
- 1 table spoon honey
- pitted dates
- 1/2 tablespoon olive oil
- 1 apple
- crushed peanuts
- 1/2 teaspoon bicarbonate soda
Pre heat oven to 180 degrees and line a baking tray with baking paper.
Collect all ingredients, and pop into a large mixing bowl. I start off by adding the web ingredients, mix together and start working in the dry ingredients. The trick to not measuring everything to a tee is just keep adding your dry ingredients (but leave out the almonds and peanuts) until it all starts to stick together in a clumpy consistency.
Spoon into the baking tray and smooth out with a spatula, keeping it approx 2.5 centimeters deep.
Now grab the almonds and press into the top and sprinkle the crushed peanuts on top. This gives a yummy crunch to the slice.
Bake in a fan forced over for 25-30 minutes, leave to cool then cut into square.
Wrap up each piece in foil, pop in the fridge and there’s breaky for the week.
Muesli in a bowl
- natural yoghurt
- rolled oats
- chopped brazil nuts
- desicatted coconut
- sprinkle sunflower seeds
- handful grapes
- 1/2 pear
- 1/2 bananna
- handful frozen blueberries
- drizzle of honey or sprinkle of cinnamon
This has to be the easiest breakfast that can even be made the night before for softer oats. Add to your bowl layering each ingredient as you go along. Pour over a dash of milk if you prefer a softer consistency. Enjoy!