morning meals
I’ve always been a huge proponent of eating breakfast. Now that I have young children, I’ve become even more pro-breakfast. It’s important to send my kids off to school with the energy they need to start the day and remain focused and productive. The following dishes will start your day off with oomph! The Banana-Maple-Pecan Pancakes have a special place in my heart: My 5-year-old son helped me develop the recipe, and now he always makes them on the weekends.
Making your own granola means you can avoid store-bought brands that contain sugar, wheat products, and preservatives. Many brands of rolled oats are made in mills that also process wheat products, meaning that the oats may be contaminated with wheat. Be sure to buy gluten-free oats. Also purchase juice-sweetened dried cranberries rather than those with added sugar. Here’s where reading those food labels makes a huge difference!
TOTAL TIME: 40 MINUTES
1¾ cups gluten-free rolled oats
¾ cup chopped walnuts ½ cup chopped pecans ½ cup raw pumpkin seeds
½ cup unsweetened flaked coconut 2 tablespoons chia seeds
½ cup all-fruit orange marmalade 2 tablespoons coconut oil
1½ teaspoons ground cinnamon 1¼ teaspoons ground ginger ¼ teaspoon sea salt (optional)
½ cup juice-sweetened dried cranberries
Preheat the oven to 325°F. Line a 15" × 10" baking pan with parchment paper.
In a large bowl, combine the oats, walnuts, pecans, pumpkin seeds, coconut, and chia seeds. Mix well.
In a small saucepan, combine the marmalade, oil, cinnamon, ginger, and salt (if desired). Heat over low heat, stirring constantly, until the oil and marmalade melt. Pour over the oat mixture, stirring well to coat.
Spread the granola in the pan as evenly as possible. Bake, stirring once, for 25 to 30 minutes, or until lightly browned.
Remove the pan from the oven and gently stir in the cranberries. Let the granola cool completely on the pan. Store in an airtight container.
Makes 12 servings (about 4 cups)
Once baked, this crunchy granola of sunflower and chia seeds, walnuts, almond flour, and dried blueberries is broken up into sweet tidbits. Enjoy it with unsweetened almond milk in the morning. Because it’s almost like candy, kids love this as an after-school snack.
TOTAL TIME: 45 MINUTES
¾ cup coarsely mashed bananas (1–2 bananas) ¼ cup brown rice syrup
2 teaspoons ground cinnamon
1 cup raw sunflower seeds
1 cup walnut pieces
¾ cup almond flour
3 tablespoons chia seeds
½ cup juice-sweetened dried blueberries
Preheat the oven to 350°F. Line a 15" × 10" baking pan with parchment paper.
In a blender or food processor, combine the bananas, rice syrup, and cinnamon. Blend or process until smooth.
In a large bowl, whisk together the sunflower seeds, walnuts, almond flour, chia seeds, and blueberries. Add the banana mixture and stir to coat the seeds and nuts.
With moistened hands, spread the mixture in the pan into a rectangle approximately 12" × 9". Bake for 30 minutes, or until the bottom is lightly browned.
Remove from the oven and turn off the oven. Using a pancake turner, turn the granola over and break into large pieces. Return the granola to the still-hot oven for 10 minutes to continue baking in the residual heat.
Cool the granola in the pan set on a rack. Break into clusters and refrigerate in an airtight container.
The granola becomes crisper as it cools.
Makes 10 servings (about 5 cups)
Oatmeal with Fresh Berries and Almond Milk
I prefer the chewy texture of steel-cut oats, also called Irish oats, but when time is short in the morning, I often use instant oatmeal. With some berries and milk, a bowl of oatmeal satisfies me until lunchtime. Steel-cut oats can be made the night before if you wish.
TOTAL TIME: 15 TO 25 MINUTES
1½ cups water
½ cup gluten-free steel-cut oats
½ cup mixed berries
½ cup unsweetened almond milk
In a saucepan over medium-high heat, bring the water to a boil. Add the oats, cover, and reduce the heat to low. Cook, stirring occasionally, for 10 to 20 minutes. The length of time needed to cook the oats depends on the type of oats and how chewy you like them. Steel-cut oats take longer than rolled oats.
Remove the covered pan from the heat and let it sit for a few minutes. Serve the hot oatmeal topped with the berries and milk.
Makes 1 serving
Spinach, Tomato, and Basil Frittata
In a frittata, an Italian open-face omelet, all of the vegetables and herbs are whisked together with the eggs, and then the mixture is poured into a skillet. The frittata’s bottom is cooked on the stovetop, and then the skillet is put into the oven so the eggs brown and puff.
TOTAL TIME: 15 MINUTES
6 large eggs
2 large egg whites
4 ounces fresh baby spinach leaves, stems removed
2 tomatoes, chopped
½ cup finely chopped onion
1 tablespoon chopped fresh basil leaves
¼ teaspoon sea salt
¼ teaspoon ground black pepper ½ teaspoon extra-virgin olive oil
Preheat the oven to 400°F.
In a mixing bowl, whisk together the eggs and egg whites. Fold in the spinach, tomatoes, and onion.
Stir in the basil, salt, and pepper.
Coat a large ovenproof, nonstick skillet with the oil and heat the skillet over medium heat. Pour the egg mixture into the skillet and cook for 1 minute, or until the eggs start to set. Transfer the skillet to the oven and bake for 5 to 6 minutes, or until the top is golden and puffy.
Remove the frittata from the oven and let it stand for 5 minutes before cutting into wedges and serving.
Makes 4 servings
Vegetable Omelet
Although tomato, onion, and bell pepper are the suggested fillings below, feel free to use any leftover vegetables—broccoli, cauliflower, mushrooms, zucchini—and herbs.
TOTAL TIME: 10 MINUTES
2 large eggs
1 large egg white
1 teaspoon extra-virgin olive oil, divided
1 small tomato, chopped
2 tablespoons chopped onion
2 tablespoons chopped red or yellow bell pepper
8–10 baby spinach leaves
Pinch of sea salt
In a small bowl, whisk the eggs with the egg white and set aside.
Coat a small nonstick skillet with ½ teaspoon of the oil and heat over medium heat. Cook the tomato, onion, and pepper for 4 to 5 minutes, or until tender. Transfer to a bowl.
Wipe the skillet and then coat it with the remaining ½ teaspoon oil. Set over medium-high heat. Add the reserved eggs and cook for 2 minutes, lifting the edges of the omelet as it sets and allowing the uncooked egg to flow to the edges of the skillet.
As the center of the omelet begins to set, spoon the cooked vegetables on one side of the omelet and top with the spinach. Season with the salt. Gently fold 1 side of the omelet over the other. Cook for 1 minute to let the omelet set. Slide the omelet from the skillet to a plate and serve.
Makes 1 serving
Vegetable Scramble
Unlike an omelet or a frittata, this quick scramble uses vegetables that are cooked first, and then the eggs are poured on top and gently cooked. This is another great way to use up leftover vegetables in a morning meal.
TOTAL TIME: 10 MINUTES
2 large eggs
Pinch of sea salt
Pinch of ground black pepper
1 teaspoon extra-virgin olive oil
¼ cup chopped onion ½ cup baby spinach
½ cup chopped tomatoes
In a bowl, whisk together the eggs, salt, and pepper and set aside.
Coat a small nonstick skillet with the oil and heat over medium heat. Cook the onion, stirring frequently, for 2 to 3 minutes, or until translucent. Add the spinach and tomatoes and cook for 2 minutes, or until the spinach is wilted. Pour the reserved eggs over the vegetables. Gently stir and cook the eggs and vegetables for 1 to 3 minutes, or until desired doneness.
Makes 1 serving
Poached Egg, Avocado, and Spinach Toasts
I like to make poached eggs on the weekends when there’s a bit more time for a leisurely breakfast or lunch. Poached eggs and spinach on toast are a traditional combination, but I add some avocado for another texture.
TOTAL TIME: 15 TO 20 MINUTES
1 ripe avocado, peeled, pitted, and cubed
Juice of ½ lemon
¼ teaspoon sea salt + more to taste 1 tablespoon extra-virgin olive oil 3 cloves garlic, thinly sliced
¾ pound spinach, stemmed and rinsed, but not dried Ground black pepper to taste
2 tablespoons white vinegar
4 large eggs
4 slices gluten-free bread, toasted Hot sauce (optional)
In a small bowl, combine the avocado with the lemon juice and ¼ teaspoon salt. Set aside.
In a large skillet over medium heat, heat the oil. Add the garlic and cook for 1 minute, or until fragrant. Add the spinach and cook until just wilted, using tongs to turn the spinach. Transfer to a bowl and season with salt and pepper to taste. Wipe the skillet clean.
To poach the eggs, fill the clean skillet halfway with water and add the vinegar. Bring to a boil over high heat. Break the eggs into 4 small bowls. Remove the pan from the heat and gently slide the eggs into the skillet. Cover the pan tightly and let the eggs sit for 4 minutes, or until the whites are set and the yolks are still runny.
Spread the reserved avocado on the toast. Spoon the warm spinach mixture on top. Using a slotted spoon, carefully transfer the eggs from the skillet to the toast. Serve with the hot sauce (if desired).
Makes 4 servings
Since my 5-year-old son is a connoisseur of pancakes, I wasn’t sure what he would think of this dairy-, gluten-, and wheat-free recipe. The first time I made them he devoured them, and now he asks me to make them every weekend. When shopping, note that products labeled “flax meal” and “flaxseed meal” are the same item and can be used interchangeably.
TOTAL TIME: 15 TO 20 MINUTES
½ cup mashed ripe bananas (1–2 bananas) 2 large eggs
½ cup almond butter
¼ cup flax meal
1 tablespoon pure maple syrup, plus more for serving
1½ teaspoons gluten-free baking powder
1 teaspoon ground cinnamon
½ teaspoon vegetable oil ¼ cup chopped pecans Sliced bananas, for garnish
In a food processor, combine the bananas, eggs, almond butter, flax meal, maple syrup, baking powder, and cinnamon. Process until smooth.
Heat a griddle or skillet over medium-high heat and brush with the oil. Using a ¼-cup measure, ladle the pancake batter onto the griddle. Cook for 6 minutes, turning once, or until golden brown.
Serve the pancakes with maple syrup and top with the pecans and banana slices.
Makes 2 servings
Blueberry-Lemon-Almond Pancakes
Pancakes made with almond flour, which is finely ground almonds, are lighter than those made with wheat flour. Personalize them by substituting raspberries for the blueberries and orange extract for the lemon. These are a great weekend treat for the entire family.
TOTAL TIME: 15 TO 20 MINUTES
½ cup unsweetened almond milk 1 large egg
2 teaspoons honey
½ teaspoon lemon extract
⅔ cup almond flour
5 tablespoons flax meal
1 teaspoon gluten-free baking powder
⅛ teaspoon sea salt
⅓ cup + ¼ cup blueberries 1 teaspoon vegetable oil
2 tablespoons maple syrup
In a small bowl, whisk together the almond milk, egg, honey, and lemon extract.
In a large bowl, mix together the almond flour, flax meal, baking powder, and salt. Stir the milk mixture into the flour mixture. Do not overmix. Let the batter rest for 5 minutes. Gently fold in ⅓ cup of the blueberries.
In a large skillet or griddle over medium heat, heat the oil. Ladle the batter into the skillet using a ¼-cup measure. Cook for 6 minutes, turning once, or until golden brown. Reduce the heat if the pancakes are cooking too quickly. Drizzle with the maple syrup and garnish with the remaining ¼ cup blueberries.
Makes 2 servings
Apples and nuts taste great together, and in this easy-to-make bread, the pairing is outstanding. Oat flour and almond flour give the bread a light texture and even better flavor. A slice of this bread is perfect for breakfast or a snack.
TOTAL TIME: 1½ HOURS
1 cup gluten-free oat flour
1 cup almond flour
½ cup coconut palm sugar 2½ teaspoons apple pie spice
1 teaspoon gluten-free baking powder
½ teaspoon baking soda
½ teaspoon sea salt
3 large eggs
1½ cups unpeeled, shredded apple (about 1 large or 2 small apples)
¾ cup chopped walnuts, divided 3 tablespoons melted coconut oil
Preheat the oven to 350°F. Line the bottom and short ends of an 8" × 4" loaf pan with parchment paper.
In a medium bowl, whisk together the oat flour, almond flour, sugar, spice, baking powder, baking soda, and salt.
In a large bowl, whisk the eggs. Add the apple, ½ cup of the walnuts, and the oil. Mix well. Add the dry ingredients to the egg mixture and stir gently to combine. Pour the batter into the pan and smooth the top. Scatter the remaining ¼ cup walnuts over the top of the loaf. Bake for 45 to 55 minutes, or until a wooden pick inserted in the center of the loaf comes out clean. Let the bread cool in the pan set on a rack for 10 minutes. Remove the loaf from the pan and cool completely on the rack before slicing.
Makes 12 servings
When you want something with a hint of sweetness in the morning, try one of these wheat-free muffins. Make a batch, wrap them well, and freeze them, so you can pull one out as needed. Reheat for 8 to 10 minutes in the oven.
TOTAL TIME: 45 MINUTES
1¾ cups almond flour
¾ cup flax meal
⅔ cup coconut palm sugar
2 teaspoons gluten-free baking powder
2 teaspoons pumpkin pie spice
1 teaspoon ground cinnamon
½ teaspoon sea salt
½ cup golden raisins
1½ cups shredded sweet potato
3 large eggs
¼ cup melted coconut oil
¼ cup fresh orange juice
¼ cup raw pumpkin seeds
Preheat the oven to 350°F. Place paper liners in a 12-cup muffin pan.
In a large bowl, whisk together the almond flour, flax meal, sugar, baking powder, pumpkin pie spice, cinnamon, and salt. Stir in the raisins.
In a medium bowl, stir together the sweet potato, eggs, oil, and orange juice. Add to the flour mixture, stirring well to combine. Do not overmix.
Divide the batter evenly among the paper liners, filling them about three-quarters full. Sprinkle the pumpkin seeds on the tops of the muffins. Bake for 30 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Cool in the pan set on a rack for 5 minutes. Remove the muffins from the pan and let them cool completely on the rack.
Makes 12 muffins
Who doesn’t love blueberry muffins? And who doesn’t love banana muffins? Put the two fruits together and bite into a muffin that says “good morning,” both healthfully and deliciously.
TOTAL TIME: 45 MINUTES
3 cups almond flour
½ cup coconut palm sugar
2½ teaspoons gluten-free baking powder
1 teaspoon ground cinnamon
¼ teaspoon sea salt
1 cup mashed ripe bananas (2 bananas)
3 large eggs
2 tablespoons melted coconut oil
1 cup fresh blueberries
Preheat the oven to 325°F. Place paper liners in a 12-cup muffin pan.
In a medium bowl, whisk together the flour, sugar, baking powder, cinnamon, and salt.
In a large bowl, combine the bananas, eggs, and oil. Stir until well mixed. Add the dry ingredients to the banana mixture and stir gently to combine. Fold in the blueberries but do not overmix.
Divide the batter evenly among the paper liners, filling them about three-quarters full. Bake for 25 to 35 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Cool in the pan set on a rack for 5 minutes. Remove the muffins from the pan and let them cool completely on the rack.
Makes 12 muffins
Reviewed by A.B
on
October 17, 2021
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