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Milk for cereals, drinks and shakes can be substituted with soy or rice milk. Also any nut, grain and seed can be made into milk. Almond milk is the most popular, but you can also make milk from hazelnuts, cashews, macadamias and quinoa. You can find an easy almond milk recipe below.
Breakfast seem to be the hardest to substitute if the family is used to having toast or cereal. There are gluten free breads and cereals available for breakfasts, but you can also break free from habits and try something different. Fresh fruit with a sprinkle of whole or ground nuts and seeds are tasty and nutritious.
Eggs cooked in numerous fashions including thin pancake style eggs with a filling of mushrooms, tomatoes or mixed veggies or even bananas make a welcome change as do pancakes made from buckwheat flour. Eggs with baked beans (check the label for gluten free-I use SPC plain tomato variety), and a side salad of rocket, coriander, baby spinach, tomatoes & avaocado – like a salsa with a little lemon olive oil dressing makes a great weekend breakfast especially for cold mornings or when you want a big feed.
Or for a quick breaky why not mix up a smoothie with almond milk and your favourite fruit. Smoothies are a great way to get extra nutrients thrown in by mixing with the other ingredients.
Porridge made from quinoa or rice or both mixed with dried fruit or maple syrup or honey to sweeten and topped with almond milk is a warm start on a cold day.
Super-foods such as spirulina, bee pollen (if you don’t have bee allergies), sunflower seeds and sesame seeds are great blended into the nut milk and fruit base. Quick and easy with a boost to get you or the kids through till lunchtime.
Below are some other great breakfasts that you can try.
This is my favourite warm morning breaky for cool days
Ingredients: (this is enough for 2-3 people)
1 cup mixed nuts and seeds
3/4 cup frozen or fresh blueberries
1-1 ½ cup GF soy or almond milk (depending on how runny you like the porridge)
Heat nut or soy milk and defrost blueberries till warm/hot (reserve a few blueberries and a bit of the juice for garnish)
Add this to the nut and seed mix into a blender with 1 small or half a large banana.
Blend on low setting till creamy but still a bit lumpy if you like to chew the nuts a bit.
Pour into a bowl and top with ½ banana and the reserved blueberries and drizzle the blueberry juice around to decorate. Note: if you only have a small blender then use caution when blending heated mixes as it can blow the lid off. You may prefer to blend the ingredients cold and then heat after.
Nutty eggnana picklets
6 free range eggs
1 Tbs almond meal (optional – makes it firmer)
Crushed mixed nuts or nuts/seeds of choice
1 tsp vanilla extract
1 tsp cinnamon powder
1 Tbs maple syrup (optional)
Place all ingredients into a blender or food processor and blend till creamy.
Heat pan with a little oil, place spoonfuls of the mix gently into the pan and sprinkle with about a tsp of the crushed nuts. When cooked on one side, flip over and cook the nut side. Serve warm or eat for a snack later. Great with sweet cashew cream and fresh fruit
Sweet Cashew Cream
1 ½ cup cashews soaked 30 minutes in hot water
½ cup orange juice plus a little zest
5 fresh or dried dates
1 tsp vanilla
Blend all together till smooth and creamy (may need to scrape sides of blender often)
Rhubarb and Apple Crunchy Parfait
2 cups toasted GF muesli
2 cups of cooked apple and rhubarb or tinned fruit
2 cups of sweet cashew cream
Layer ¼ cup of fruit, then cashew cream, then muesli and repeat in four parfait glasses or clear bowls. The fruit can be warm or cold and the muesli can be freshly toasted in the oven for a warm breakfast mix.
Light & Soft Muesli Souflette
2 eggs – free range
2 egg whites – free range
2 tsp maple syrup
4 tsp almond meal
½ cup GF soy milk
½ cup toasted GF muesli or crushed nuts and seeds
2 cups stewed or tinned fruit such as rhubarb &/or apple
Preheat oven to 170C (325F). Grease 4 ramekin dishes. Separate eggs. Whip egg whites until soft peaks form. Gently fold in combined egg yolks, maple syrup, ground almonds and soy milk. Place ½ cup of fresh, tinned or stewed fruit such as apple or rhubarb into base of the ramekins then divide the egg mixture between the ramekin dishes and top with a sprinkle of the nuts and seeds/muesli. Place ramekins into a deep baking dish and carefully pour in enough boiling water into the baking dish to come half way up the sides of the ramekins. Bake for 20 mins or till lightly brown and raised. Serve immediately or they will flop down.
Chicken, corn and leek breakfast muffins
These muffins are a light tasty breakfast alternative to toast and can also be great for snacks at school or work or for a yummy lunch with a salad
1.5 cups chicken mince
1 cup or leeks or onion chopped
1 cup GF flour mix
½ cup almond meal
3 tsp GF baking powder
1 cup GF soy milk
1 cup corn kernels – tin or fresh
4 free range eggs
¼ cup olive oil
¼ cup spring onions or shallots
1 tsp sea salt
Preheat oven to 180C (350F). Lightly oil a large 12 muffin tray or use large patty cases. Fry the chicken mince, leeks and spring onions in a little oil till golden. Combine all ingredients gently and lightly in a medium bowl. Spoon into muffin tray and bake for 25 minutes until puffed and brown. Suitable for freezing.
Easy overnight porridges
Chose a gluten free grain such as rice flakes, cracked buckwheat, quinoa flakes or soy flakes or a combination of these and use ½ cup per serve to 1 cup of boiling hot water or GF soy or rice milk or coconut milk and place these into a thermos overnight. Pour out into bowls in the morning and add fresh fruit or defrosted frozen blueberries and warm GF soy or other milk if you used water. Sprinkle porridge with LSA or ground nut and seed combo of choice.
Sue’s nut and seed muesli
Basically you can choose your favorite nuts and seeds. The following is a rough guide and can vary each time you make it. Nut that are bought dry-roasted taste better, but you can also dry roast in the oven yourself or have them raw. Generally I have a mix of some dry roasted and some raw, such as dry roasted cashews and almonds and the others raw. I mix mine all together in a plastic crate and then put a kilo or so into a plastic cereal dispenser to use daily. You can of course just go to the bulk dispenser bins in the health food shops and just buy a small amount of each ingredient if you don’t want such a big volume. A cup or so of each of your favorites will do.
500g Brazil nuts
250g Sunflower seeds
250g Linseeds (gold or brown)
100g sesame seeds (unhulled or hulled, black or white or a mix)
100g Chia seeds
500g Organic shredded coconut
½ cup cinnamon powder
Mix all ingredients together whole or you can place in a food processor for a few seconds to make the nuts smaller pieces. If doing this you may prefer to do each nut separately so you don’t get the softer nuts too small and still have the hard nuts big. Seeds don’t need grinding down unless you want them as a powder, but then don’t do a big batch as ground seeds can go rancid.
½ cup of the mix per bowl is usually enough as it is quite filling. Top with fresh almond milk, GF soy milk or rice milk (warm or cold). You can also top with chopped fresh banana slices, blueberries, grated apple or other fruit as desired. Or use the mix to make ‘Purple Porridge’ (see recipe)
Crunchy Granola (GF/DF Muesli)
Buckwheat kernels (optional)
Flax (linseed) seeds
Sesame seeds (black or white)
Nuts can be soaked and dried in a dehydrator till crunchy, plain raw or toasted in an oven by placing the nuts on a baking tray and roasting on low temp till crunchy and toasted, then I like to put all the nuts into the food processor for a few seconds to make them more crumbly rather than whole nuts.
Dried fruit of choice (optional) E.G Cranberries, Sultanas or raisins, Diced Dates, coconut shreds, dried apple
You can also use diced dried mango, banana, pineapple etc. or add fresh fruit to the individual serve, such as sliced banana or berries.
The above mix this way is nice and crunchy with the sweetness of the dried fruit. An alternative that is healthy but not crunchy is to soak a small amount of the ingredients and have this as a porridge consistency instead.
If you prefer a lighter muesli you can add puffed rice, quinoa, amaranth to the above mix.
Serve the granola with cold fresh Almond milk, rice or soy milk.
Soak 1 cup almonds overnight
Drain and rinse almonds after soaking finished
Put the almonds into a high speed blender with 1.5 litres cold pure water
Blend till creamy
Strain mix through a muslin cloth or nut milk bag filter, squeezing bag till pulp fairly dry. This pulp can be used for muesli bars, crackers or savoury dips.
Almond milk is now ready to use with granola, or can be made into various smoothies. To sweeten add 3-4 fresh dates or other fruit as desired.
Cinnamon, Apple, Nutty Muesli
A great breakfast for those looking for a low carbohydrate, high fibre, no wheat, gluten, dairy, sugar muesli type feast for the morning or a snack.
1 cup flax meal
1 cup almond meal
1 cup hazelnut meal
1 cup sunflower seeds
1 cup shredded coconut
1 cup chopped pecan nuts
1 cup chopped walnuts
1 cup chopped Brazil nuts
1 cup chopped macadamia nuts
1 cup chopped dried apple
4 tsp cinnamon
Mix all ingredients in a large bowl or container (store in fridge)
To serve; measure out ½ cup of the mix into a breakfast bowl and serve with no added sugar soy milk. (Hot or cold) Enjoy!
Tip– I use Melrose Omega Fibre for the flax meal and fresh nuts and seeds. I suggest not using the LSA that you find in the supermarkets as it contains an additive-have a look next time you’re shopping. You can make your own nut and seed meal by using a seed grinder. I bought one very cheap from ‘Chandlers’ electrical store.
Quinoa, Rice and Fruit Porridge
1 cup quinoa
1 cup rolled rice flakes
¾ cup dried fruit of choice
2 Tbs linseeds (flax seeds)
Palm sugar to taste (or other sweetener)
Serve with almond milk or soy or rice milk
Combine first four ingredients and 4 cups of water in a medium saucepan. Bring to boil, and then reduce heat to low and cook covered, stirring often for approx 3 minutes or until mix reaches porridge consistency. Spoon into 4 serving bowls and sprinkle with a little sweetener if desired. Serve with the milk of choice
Creamy Bircher Muesli
2 large granny Smith apple unpeeled, coarsely grated
3 cups cooked medium grain rice
2 x 200g carton vanilla soy yoghurt
2/3 cup soy, rice or almond milk
4 Tbs sultanas
4 Tbs lemon juice
4 tsp Psyllium husks
½ cup toasted slivered almonds
2/3 cup fresh fruit or frozen blueberries (thawed)
Combine apple, rice, yoghurt, milk, sultanas, lemon juice and Psyllium in a bowl. Mix well. Cover and refrigerate overnight to soak. To serve, spoon mix into 4 bowls and top with nuts and fruit.
Fruit bowl with coconut cream and palm sugar syrup
Juice of a lemon or lime
Small tin coconut cream (can use vanilla soy yoghurt)
2 Tbs grated palm sugar mixed with 2 Tbs hot water to dissolve or just use pure maple syrup
2 Tbs each of toasted sunflower seeds and almonds
The fruit you use can vary with the seasons. In summer you can use stone fruit, lychees, bananas, grapes, strawberries and mango. Autumn you can use persimmons, figs, kiwifruit and bananas. In winter try apple, custard apple, pink grapefruit and star fruit. Basically whatever is in season and you enjoy. If you wish for a bit more variety you could add some tined unsweetened fruit.
Combine chopped fruit in a bowl, sprinkle with the juice of a lemon or lime. Gently mix. Serve in bowls topped with coconut cream or soy yoghurt and drizzle with palm sugar syrup. Sprinkle with toasted sunflower seeds and almonds. Serves 2-4
Potato cakes with spinach, mushrooms, tomato and poached eggs
For this recipe you can use left over mashed potato or freshly grate a peeled potato. For variety you can use sweet potato and pumpkin with the potato mix. A great weekend feast for breakfast.
1 potato grated or ½ cup mash per person
2 Tbs corn-flour (not wheaten corn-flour)
1 tsp salt
1 tsp chopped chives or parsley
1 bunch baby spinach leaves, steam till wilted.
1-2 eggs per person
Mix the potato mix to form a Pattie. Shallow fry till gold and keep warm in oven while preparing the rest.
Shallow fry mushrooms and halved tomatoes in the fry-pan that you just cooked the potato in.
Poach eggs 1-2 per person or fry if you prefer not to use too many pots and pans
Place Pattie on plates, surround with the mushrooms and tomatoes, top Pattie with wilted spinach and place egg on top of the stack. Drizzle with olive oil or home made aioli mayonnaise.
Another great combination is potato Pattie with smoked salmon and dill mayo with capers or fried chicken livers.
Breakfast super smoothie
In a blender mix together the following:
1 cup almonds (soaked – overnight, rinsed and drained)
1 tsp macca powder
2tsp bee pollen (only if not allergic to bee products)
1tbs goji berries (presoaked)
1tbs virgin organic coconut oil
1tsp Agave syrup or honey (to taste)
Handful of strawberries
1 cup pawpaw (fruit choices can vary)
Water to cover solids
The above makes a huge blender full and will serve up to 4 people or two very hungry people, so adjust to needs. Quantities are suggestions only and can be varied. It looks a weird colour but actually tastes fantastic. Very popular at the retreats.
Creamy Tropical Breakfast Pie
½ cup pitted dates- soaked 20mins
¼ cup dried figs
½ cup soaked almonds
½ cup soaked and sprouted sunflower seeds
1 cup Brazil nuts
Process crust ingredients and press into a pie dish. Put in fridge to harden overnight.
½ cup strawberries or blueberries
½ cup pawpaw or mango
¼ cup Brazil nuts
¼ cup desiccated coconut
¾ cup coconut oil
½ cup pitted dates (soaked)
3tbs Agave or honey
Blend the filling in blender till a creamy mouse. Pour mix over pie crust. Decorate with fresh strawberries or other fruit. Place in fridge to set.
Slices of the pie can be served with extra fresh fruit as desired and topped with coconut cream or soy yoghurt
2 cups dried un-sulphured apricots
2 cups almonds
4 large bananas
1 cup coconut oil
1 cup dried apricots
To make crust, process the nuts and apricots. Spread onto a pie dish pushing up the sides to make a decorative edge.
For the filling, process the bananas, apricots and oil until smooth and creamy, pour over pie crust. Decorate with fresh apricots or a sprinkle of nuts. Set in the fridge.
The non-blender, fast and easy smoothie…
3-4 tablespoons coconut powder
2 teaspoons green powder
2 teaspoons berry powder
1/2 cup almond milk
1/2 cup filtered water
Or 1 cup filtered water only
Place in “shaker” cup and shake until well blended.
Note: whilst not a thick smoothie, this provides all the essential nutrients for a complete breakfast. It can also be made at work since all of the ingredients are in powder form, thereby eliminating the “I don’t have time for breakfast” excuse.