 -Article and recipes by Sarah Maughan Breakfast FREE of gluten, dairy, corn, yeast, sugar, peanuts, tree nuts, eggs and soy...What the heck is left? The kids are screaming about going to school and you're bummed about heading to work. Not only do you have to deal with the demands of your own life, the kids now have after school and weekend activities and somehow, you have to feed them in between all the craziness. Organization IS possible, and it IS possible to make healthy breakfasts they enjoy. Keep them motivated, energetic, happy and healthy with these breakfasts and they aren't too time consuming for you! Quick on-the-go breakfasts, which often aren't easy to think about when you're talking about food allergies, are a snap with these ideas. Often the go-to food choice is some quick allergen-full cereal or a restaurant drive-through which is often, not allergy safe. You also don't want to fall into the "allergy safe but nutrient deficient junk yard", Foods like convenience breads and cereals often have refined gluten-free flours and loads of artificial ingredients. You want to look for baked good products that use high protein and fiber rich flours such as sorghum, teff, millet, quinoa, buckwheat and bean flours - like the flours that Allergic Solution uses. Whole foods that are free of those allergens: - Fruit - All fresh, dried or frozen fruits
- Seeds - sunflower seeds and pumpkin seeds (and their butters)
- Grains - brown rice, quinoa, millet, teff, sorghum, buckwheat (and their flours)
- Legumes - all beans and lentils (and their flours)
- Healthy Fats - avocado, extra virgin olive oil, olives
- Protein - chicken, turkey, lean beef, fish, wild game meats
- Milk Alternatives - rice and hemp milk (check ingredients)
Breakfast Ideas 1.Suzie's brown rice cakes with sunflower seed butter and mashed banana or dried dates with a small glass of a Green Smoothie** 2.Mexican Breakfast sandwich - Allergic Solution Yeast Free Bread Mix* with Nothin but Flava Black Bean Dip** and sliced avocado 3.Smoothie - 1 cup frozen mango, 1/2 cup frozen blueberries, 1/4 avocado, water or 1 cup unsweetened milk alternative (rice or hemp - check ingredients), 2 dates, optional small amount of rice protein powder if your child needs it 4.Waffle PB&J sandwich* - Allergic Solution Pancake and Waffle Mix - sunflower seed butter, raspberry sauce** 5.Crazy Granola** with milk alternative (rice or hemp - check ingredients) and fresh fruit Kids (and parents) with allergies deserve and need nutrition too! Don't just "replace" old foods with "fake foods", replace them with real foods! Get your kids involved, even if it means dirty hands - fun with food equals satisfaction and understanding of food Quick Tips *Make yeast free bread in advance on weekends *Make waffles and freeze them to put in the toaster when you need them *Granola can be made in advance and stored Green Smoothie 1/2 banana 1 cup frozen mango Handful of spinach Water or milk alternative 2 dates Crazy Granola Free of nuts, gluten, soy, dairy, corn, yeast and eggs 2 cups quinoa flakes 1/3 cup Kasha (toasted buckwheat kernels) 1/3 cup pumpkin seeds, chopped 1.5 tbsp ground flaxseed 2 tsp cinnamon 2 tbsp chia seeds 1/4 cup water 1.5 tbsp coconut oil, melted (or canola oil) 1/4 cup buckwheat honey 1/3 cup raisins 1/4 cup flaked coconut (or more raisins, or raw cocoa nibs) 1.Preheat oven to 350F 2. Chop the pumpkin seeds so they are a bit smaller 3. Soak the chia in water in a small bowl and let sit while you prep the other ingredients 4. Combine quinoa flakes, kasha, pumpkin seeds, flax, cinnamon, oil, and honey - then add the soaked chia mixture once it has thickened 5. Put granola on a baking pan (optional parchment paper to prevent sticking and ease clean up) and bake for 20 minutes, stirring occasionally. The granola should feel crunchy and not wet when it is done. 6. Stir in flaked coconut and raisins and store, or eat right away! Nothin' but Beans n' Flava - Black Bean Dip Ingredients · 1 (15.5 ounce) can black beans, rinsed and drained · 2 1/2 teaspoons balsamic vinegar · 1 tbsp fresh salsa, medium (Neil Brother's Organic) · 1/2 teaspoon salt · 1/2 tsp paprika · 1/2 tsp cumin · 1/2 tsp coriander · Pinch cayenne pepper Directions 1. Drain and rinse beans 2.Combine everything into a food processor and blend Raspberry Sauce Frozen Raspberries, defrosted Maple syrup, or sweetener of choice Defrost frozen raspberries and keep juice, add sweetener of choice until desired flavour is reached Sarah Maughan is a Registered Holistic Nutritionist in Toronto, ON and is one of few Nutritionists in Canada who is also Board Certified in Practical Holistic Nutrition™ http://www.sarahmaughan.ca/   | 
