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There is a joke. A girl, who has tried all possible diets, and a nutritionist are traveling in the same compartment. And the girl endlessly asks the fellow traveler questions: “Is it right not to eat bread, because it makes you fat? And it’s probably better to avoid milk, too? And refined butter? And refined cereals?” The nutritionist listens and listens and finally answers: “Yes, you eat right, but then why live?”
After all, food is one of life’s first pleasures. And by establishing a certain system of nutrition, we limit ourselves in it. Those who have given up lactose and gluten for medical or other reasons suffer especially in the morning. That’s because a typical breakfast consists of dairy cereal, cottage cheese, sandwiches, and other forbidden things. And empty vegetables and eggs of all kinds get deadly boring in a couple of weeks. Those who have faced this problem will surely understand us.
So for them, we’ve put together seven breakfast options, eliminating those cereals and grains that contain gluten, as well as dairy products. It turns out that even in such a strict framework, you can come up with interesting and actually delicious dishes that are worth waking up in the morning for.
Pistachio mousse with avocado
The delicate green mousse looks like a whipped cottage cheese dessert, although there is nothing dairy in it. The avocado is responsible for the creamy texture, the pistachios are dense and nutty, and the honey acts as a sweetener. Pistachios should be unsalted and uncooked, they are more useful and flavorful. And before cooking, soak them in water to soften the gray skin tightly adhering to the kernel, turning the kernels into a homogeneous paste and also to get rid of lectins, which do not affect digestion in the best way.
A childhood breakfast of grated carrots, nuts and apple
It says it all in the title: the combination of grated green apple and carrots is, for many of us, one of our first gastronomic experiences. And cinnamon in this company is a flashback from our childhood, immediately bringing back memories of the times when we woke up at the cottage with just the warm smell of cinnamon, because our mother was making a charlotte early in the morning. All in all, no matter how you look at it, this is by no means a light breakfast. It contains all the important micronutrients – iron, carotenoids, pectin – and there is no overconsumption of calories. It’s good for the soul, and it doesn’t harm the body.
Avocado Green Bowl
The prototype of bowls, their ideological basis was the “Buddha bowl” – as in the Buddhist world they call giving to the monks. Chef Glen Ballis puts the basic things associated with proper nutrition into his bowl: edamame beans, avocado, fresh cucumber, some herbs and fennel seeds. The sourness of kiwi and sorrel, along with the neat spice of Japanese shichimi spices, completes the flavor. All products are carefully matched to each other, and there can be no feeling of heaviness from such a meal simply by definition.
Japanese Omelet with Rice and Chicken
Throwing a lifeline to those who are dead tired of frosting and chutzpahs. The Japanese version of the omelet brings a fresh twist to gluten-free and lactose-free eating systems. Back home, tofu, beef and smoked eel can act as extra protein in ojakodon, but we chose the most versatile option, with chicken. Combined with rice, it makes a hearty and well-balanced first meal that’s easy to live with until dinner. An important point: if giving up gluten is not a temporary measure for you, but an urgent need due to celiac disease, treat rice carefully. The fact is that rice grains are often processed on the same production lines as wheat and may contain gluten residues. So either get unprocessed brown rice or look for “gluten-free” on the package.
Buckwheat porridge with coconut milk, pumpkin, parsley, and almonds
The lactose-free diet is one case where you can easily ruin your porridge with butter. Not to mention cow’s milk. That’s why recipes for delicious dairy-free morning porridge are worth their weight in gold. We are not used to this kind of buckwheat – buckwheat groats are often used as a side dish. But here it turns into a luxurious breakfast, without exaggeration, where the sweetness of pumpkin and coconut milk harmonizes with the almond bitterness and tartness of parsley. By the way, you can easily replace buckwheat with any other gluten-free cereal – for example, millet or wild rice. But with a slightly smoky flavor of buckwheat the porridge tastes the best.
Bowl with Mango and Acai Berries
A recipe for seasoned vegan internet users and superfood connoisseurs. A short course for beginners: blueberries are the most powerful antioxidant, chia seeds are an excellent source of vegetable protein and satiety without extra calories, and it’s possible to write a treatise about the benefits of açai berries, not without reason they are prescribed as a medicine for recovering after serious illnesses. All the PP elements are packed into a morning bowl format. The recipe is from Touch of Mattha, but at home you can easily modify it to suit you: for example, remove the unavailable pitaya or replace it with pear slices with a splash of lemon juice.
Pumpkin smoothie with flax seeds
Starting the day with a smoothie has become commonplace for many. But most recipes for such wellness smoothies contain some kind of dairy element – yogurt, kefir, or milk. And purely vegetable smoothies are most often made with the goal of detoxing the body, so after drinking them in the morning, it’s not very clear what effect to expect during the day. This bright red, sweet but not sugary smoothie is made with lactose-free almond milk, which is why it tastes more like almond than pumpkin, but it is pumpkin that gives it body and warmth, and flax seeds give it heartiness and protein power. The recipe was shared with us by Evgeny Yasinsky, the head bartender of the Sochi restaurant Barceloneta. It turns out that to find interesting ideas for healthy breakfasts, you should sometimes look not only in restaurants, but also behind the bar.