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So GoodJun/Jul 2013 Issue

A Better Gluten-Free Breakfast

Here are some good—and good-for-you—reasons to get up in the morning: Delicious breakfast dishes made with gluten-free whole grains. Whole grains are powerhouse foods that can reduce the risk of heart disease, certain forms of cancer and type 2 diabetes. All whole grains are a better source of fiber and nutrients, like selenium, potassium and magnesium, than their 'white' refined counterparts. They help maintain regular bowel movements and promote the growth of healthy bacteria in the colon. Plus, whole grains are satisfying. They help you feel fuller longer.

There are many excellent sources of gluten-free whole grains—buckwheat, millet, amaranth, brown rice, gluten-free oats. They can come in a range of shapes and sizes—from large popcorn kernels to tiny quinoa seeds.

Try these easy ways to incorporate more whole grains into your daily menu.

  • Use amaranth as a thickener in sauces or gravies.
  • Add buckwheat flour to pancake and waffle recipes.
  • Serve side dishes with millet, quinoa or wild rice mixed with
    beans and vegetables.
  • Replace white rice with brown rice in rice pilafs, puddings
    and stir-fries.
  • Use whole-grain flour to coat lean meats and fish.
  • Make your own flour by blending whole grains in a food processor
    or a clean coffee grinder until finely ground.
  • Keep gluten-free whole-grain muesli or granola handy for on-the-go snacking.

These hearty, whole-grain recipes make super-healthy breakfasts, guaranteed to keep you satiated until lunchtime.

Coconut Millet with Strawberries

SERVES 4

If millet is uncharted territory for you, don’t hesitate to try this recipe. It’s an ideal pick-me-up to get your day going. A scoop of sunflower seed butter, a tasty alternative to nut butter, adds extra protein.

6 cups water
¼ teaspoon sea salt
1 cup uncooked millet
½ cup rice milk or milk of choice
½ cup chopped fresh strawberries
¼ cup coconut flakes
3 teaspoons cacao nibs
¼ cup sunflower seed butter

1. In a large pot, bring water and salt to a boil. Add millet and return to a boil. Reduce heat, cover and simmer 25 to 30 minutes. Remove from heat. Set aside to cool 5 minutes. Then fluff with a fork.

2. Divide equally among bowls. Top each with rice milk, strawberries, coconut flakes, cacao nibs and sunflower seed butter. Serve warm.

Each serving contains 340 calories, 13g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 172mg sodium, 49g carbohydrate, 5g fiber, 2g sugars, 9g protein, 26Est GL.

Baked Cocoa Oatmeal

SERVES 8

Cocoa powder, maple syrup and dried cranberries add warm flavor to this warm bowl of comfort.

2 cups gluten-free old-fashioned rolled oats
1 tablespoon hemp seeds
1 tablespoon sugar
1 teaspoon baking powder
2 teaspoons unsweetened cocoa powder
¼ cup dried cranberries
1 teaspoon orange zest, for garnish
½ teaspoon sea salt
2 cups rice milk or milk of choice
1 large egg or flax gel
1 tablespoon melted butter or dairy- free butter alternative
2 teaspoons pure vanilla extract
Maple syrup, for serving

1. Preheat oven to 375°F. Lightly grease an 8-inch square baking pan.

2. In a large bowl, combine oats, hemp seeds, sugar, baking powder, cocoa powder, dried cranberries, orange zest and sea salt.

3. In a separate bowl, whisk together rice milk, egg, melted butter and vanilla extract.

4. Add oat mixture to milk mixture, mixing well to combine. Transfer mixture to prepared baking dish.

5. Place in preheated oven and bake 40 minutes or until golden brown. Remove from oven; set aside 5 minutes to cool before serving. Portion into bowls and serve warm, drizzled with maple syrup.

Each serving contains 232 calories, 6g total fat, 2g saturated fat, 0g trans fat, 30mg cholesterol, 220mg sodium, 37g carbohydrate, 5g fiber, 7g sugars, 8g protein, 19Est GL.

Photo by Amie Valpone, TheHealthyApple.com

Photo by Amie Valpone, TheHealthyApple.com

Blueberry Quinoa Parfait

Blueberry Quinoa Parfait

SERVES 1

This versatile recipe can be enjoyed at home in a mason jar or parfait glass or on-the-go in a paper cup or re-sealable container. It can serve as a mid-day snack or even dessert, making it the poster-parfait for multi-purpose eating.

¼ cup gluten-free granola or muesli
6 ounces yogurt or dairy-free yogurt of choice
½ cup fresh blueberries
½ cup cooked quinoa, chilled
1 teaspoon ground flax seeds
¼ teaspoon ground cinnamon
Pinch of nutmeg

1. Layer granola, yogurt, blueberries and quinoa in a tall glass or mason jar.

2. Top with flax seeds, cinnamon and nutmeg. Sprinkle with additional granola, if desired. Serve immediately.

Each serving contains 418 calories, 14g total fat, 8g saturated fat, 0g trans fat, 22mg cholesterol, 106mg sodium, 64g carbohydrate, 7g fiber, 29g sugars, 13g protein, 32Est GL.

Dairy-Free Sweet Red Quinoa Porridge

SERVES 2

This recipe features fresh lemon zest, sure to awaken your taste buds. If almonds are not tolerated, substitute milk of choice and vanilla extract. Cinnamon, cardamom and a topping of fruit add a touch of sweetness without table sugar.

½ cup uncooked red quinoa
1¾ cup almond milk or milk of choice, divided
½ cup water
½ teaspoon pure almond extract or vanilla extract
¼ teaspoon sea salt
¼ teaspoon ground cinnamon
¼ teaspoon ground cardamom
1 large apple, cored and diced
2 tablespoons dried cherries
½ teaspoon fresh lemon zest

1. In a saucepan, bring quinoa, ¾ cup milk, water, almond or vanilla extract, sea salt, cinnamon and cardamom to a boil. Reduce heat, cover and simmer until liquid is absorbed, approximately 12 minutes. Remove from heat and set aside 2 minutes to cool. Then fluff with a fork.

2. Transfer porridge to 2 serving bowls. Pour ½ cup almond milk or milk of choice over each bowl. Top with diced apples, cherries and lemon zest. Serve warm.

Each serving contains 275 calories, 6g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 451mg sodium, 50g carbohydrate, 6g fiber, 11g sugars, 7g protein, 26Est GL.

Photo by Amie Valpone, TheHealthyApple.com

Photo by Amie Valpone, TheHealthyApple.com

Quinoa Cereal with Strawberry Jam

Quinoa Cereal with Strawberry Jam

SERVES 4 TO 6

With the creamy, rich taste of hemp milk and the bright color of strawberry jam, this easy-to-prepare breakfast has a sophisticated taste and an upscale look. Ground flax seeds make it even more satisfying.

2 cups hemp milk or milk of choice, more for serving
1 cup uncooked quinoa, rinsed
1 tablespoon light brown sugar
½ teaspoon ground cinnamon, more for serving
2 tablespoons ground flax seeds
2 tablespoons fruit-sweetened strawberry jam, more for serving
1 cup red grapes

1. In a small saucepan, bring milk to a boil. Add quinoa and return to a boil. Reduce heat to low and cover. Cook 10 to 12 minutes or until most of the milk has been absorbed.

2. Add brown sugar, cinnamon, flax seeds and strawberry jam. Cover and cook for another 5 to 6 minutes or until milk has been absorbed.

3. Remove from heat. Add in grapes, mixing well to combine.

4. Transfer cereal to bowls. Serve warm with additional milk, strawberry jam and a sprinkling of cinnamon.

Each serving contains 194 calories, 5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 40mg sodium, 33g carbohydrate, 3g fiber, 10g sugars, 5g protein, 19Est GL.

Gluten-Free Homemade Sesame Muesli

SERVES 2

This healthy version of a Swiss favorite honors the tradition without gluten and dairy. Serve with milk of choice for a satisfying breakfast or pack it dry in a re-sealable container to enjoy for on-the-go snacking.

1 cup gluten-free oats
3/4 cup milk of choice
¼ cup sunflower seeds
2 tablespoons dairy-free chocolate chips
2 tablespoons raisins
2 tablespoons sesame seeds
¼ teaspoon ground cinnamon
-Pinch of sea salt

1. In a small bowl, combine oats and milk. Set aside 10 minutes to soften oats.

2. Add remaining ingredients, tossing gently to combine.

3. Spoon muesli into two bowls and serve.

Each serving contains 594 calories, 24g total fat, 5g saturated fat, 0g trans fat, 0mg cholesterol, 95mg sodium, 82g carbohydrate, 13g fiber, 14g sugars, 21g protein, 41Est GL.

Rice Cereal with Hemp Seeds and Banana

SERVES 4

This easy dairy-free, gluten-free rice cereal recipe features bananas and hemp seeds but don’t hesitate to top it with your favorite fruit and seeds. A drizzle of honey and maple syrup make it a sweet way to start your day. For a creamy topping, add a dollop of coconut yogurt.

3 cups cooked red rice
2 cups almond milk or milk of choice
1 teaspoon honey
2 tablespoons pure maple syrup
1 tablespoon hemp seeds
1 large banana, thinly sliced
¼ teaspoon ground cinnamon

1. In a medium pot, combine red rice, almond milk or milk of choice, honey and maple syrup over medium heat. Bring to a boil and cook for 2 minutes or until slightly thickened.

2. Transfer mixture to four bowls. Top with hemp seeds, sliced banana and ground cinnamon. Serve warm.

Each serving contains 297 calories, 5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 91mg sodium, 59g carbohydrate, 6g fiber, 13g sugars, 7g protein, 34 Est GL.

Amie Valpone, HHC, AADP (thehealthyapple.com) is a personal chef, culinary nutritionist, professional recipe developer, food photographer and writer specializing in simple, allergy-friendly, clean recipes for the home cook.

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