If you want to start the day energetic and in a good mood, you can't do without a good breakfast. Depending on the time available and motivation in the morning, many people's breakfast repertoire ranges from simple cornflakes with milk to homemade pancakes with fresh fruit as a topping.
But no matter how much time you want to invest in the first meal of the day, the quality should never suffer. But what makes a healthy breakfast at all?
This question occupies many people – but especially those with intolerances seem to have to think about it even more and spend more time. But is that even necessary? How much time do you have to take in the morning to prepare a gluten-free power breakfast?
We will address these and many other questions about breakfast with gluten intolerance in this article. In doing so, we will not only discuss the most important elements of a healthy breakfast, but also how to best accommodate them in everyday life, even if things get a little more stressful.
What makes a healthy breakfast?
A healthy breakfast should be packed with nutrients. Although you can't really see nutrients from the outside, it is a good tip to have breakfast as colorful and versatile as possible. For example, you could top a porridge with fresh fruit and various types of nuts or seeds . This not only spices up the porridge in terms of taste, but also supplies the body with a variety of important nutrients such as healthy fatty acids, vitamins, minerals or fiber.
Thus, it seems to be mainly the vitamins, minerals and the like that make up a healthy breakfast. However, one should not forget about the macronutrients, as these are the main suppliers of the energy your body needs. In particular, healthy fats and complex carbohydrates should be sufficiently abundant. But proteins also play an essential role. Although they are relatively uneconomical as an energy source, they fulfill a variety of other functions in the human body. In particular, they are irreplaceable for building and maintaining muscle.
Gluten-free diet – which foods are prohibited?
If you eat gluten-free, you have to do without a lot – that is at least the view of many people. However, this is only true to a limited extent. Because even if some grain products are dropped, there are still plenty of ways to conjure up a nutritious breakfast on the table.
For example, you can easily replace gluten-containing products with gluten-free alternatives. Oats, for example, are also available in gluten-free form. Thus, porridges and cereals can also be gluten-free, as they are often produced on the basis of oats. However, you should pay attention to the packaging and look for "gluten-free" seals.
Watch out for gluten intolerance with these foods
Some products may not necessarily sound like gluten, but they can still retain it. Because wheat, in particular, is extremely popular as an excipient in the food industry. Especially with ready meals and more processed foods, it is better to take a look at the ingredients. Examples of potentially gluten-containing products include meat products, pasta, some cheeses, and foods with flavors such as ice cream or ready-made smoothies.
What are the alternatives to gluten-free products?
With so many no-go products, the question naturally arises as to how best to replace them. An easy way is to eliminate processed foods and ready meals from your diet. Thus, you simply avoid the risk of overlooking gluten-containing ingredients. Instead, you can easily prepare your own breakfast – an extensive selection of recipes can be found here.
Preparing your breakfast yourself sounds like a lot of work, but it doesn't have to be. Because many dishes can be prepared the day before.
Another option is to replace gluten-containing products with gluten-free alternatives. As mentioned earlier, you can use gluten-free instead of regular oats. Even pancakes can be prepared gluten-free – for example, buckwheat or ground oats can be used as a base.
Gluten-free power breakfast – this is what it should include
A gluten-free power breakfast should be full of energy, as the name suggests. Ideally, it should include complex carbohydrates, healthy fatty acids, and plenty of protein. In addition, vitamins, minerals, and fiber should not be missing.
Oats, quinoa, rice, and consequently all products made from them, such as cereals, porridges, or crunchies, are particularly suitable as ideal carbohydrate sources. For example, how about this delicious, gluten-free quinoa porridge?
Recipe: Quinoa porridge with berries
Ingredients
- 70 g quinoa
- 150 ml plant milk
- 2 tbsp agave syrup
- 50 g berries
- 15 g walnuts
Preparation
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Put the quinoa in a pot with twice the amount of liquid and let the quinoa simmer for about 10 minutes.
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After 10 minutes of cooking, add the plant drink and the agave syrup to the pot and simmer for another 10 minutes.
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Once your quinoa porridge is ready and has a creamy consistency, turn off the heat and add the berries, stirring in.
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The best way to taste the quinoa porridge is to add some agave syrup if necessary.
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As a topping you can use different nuts; we have chosen walnuts here. Coconut flakes are also suitable.
Nuts and seeds are particularly suitable as protein and fat suppliers. For example, chia seeds contain plenty of healthy omega-3 fatty acids, which can even help lower cholesterol. Some types of nuts also contain these healthy fatty acids. In addition, many of the seeds and nuts are extremely high in protein and have an excellent amino acid profile.
You can easily supply your body with vitamins, minerals and fiber in the form of fresh fruit. Berries, in particular, lend themselves well to breakfast, as they work very well with many different dishes. In winter, however, we advise you to use frozen berries – ideally, you have already taken precautions in the summer and have a stockpile of berries harvested seasonally and regionally.
Conclusion
If you want a healthy breakfast but have to do without gluten, you don't have to expect any compromises. Contrary to the first assumption, you don't have to do without anything. Countless breakfast ideas can be implemented just as gluten-free, and even if you have to go faster, there are already enough gluten-free porridges, cereals, and co. to fall back on.
Meal Prep is also ideal if you are in a hurry in the morning – so there are no limits to your gluten-free power breakfast.
