Gluten-free Breakfast: Vegan Banana Brown Rice Pudding

I follow a gluten-free diet as strictly as my willpower enables me, avoiding bread, pasta and cakes. While this task is usually not a huge ask for me, one meal I do miss is porridge. Oats are questionable for a gluten-intolerant, some people can digest them and others (like me) struggle. If I have a long morning ahead, I find something substantial like porridge will keep me satisfied right though to a late lunch, avoiding any tummy grumbling mid-meeting.

Rice pudding, especially made with brown rice, is as comforting as porridge and very filling. It will require more preparation (no one minute microwave options here) but you can make portions in advance to have on the ready. As always you can experiment with flavours and add ins. It's summer in Australia so I had fresh mango and banana to add in mine.

Other flavour combinations suggested are:

• peeled diced apple and 1 teaspoon of cinnamon
• 1/2 cup of sultanas and grated orange rind
• 1/2 cup of dried sliced apricots and substitute the almond milk for coconut milk
• plain vanilla made with 1 fresh vanilla bean, seeds removed and cooked with pod in

To cut a few corners, I actually used my trusty rice cooker, which makes things really simple because you add your ingredients in, push start and leave it to do its thing. Rice cookers are super cheap and you can usually find them in your grocery store or Kmart/Target for $20. If you have lots of mouths to feed, a rice cooker can be a big help. These days you can also find lots of different healthy rice varieties with add ins like quinoa, barley, chia seeds and wild rice. To boost the rice flavour for savoury dishes, try adding frozen peas or shredded spinach for some added greenery or a low-salt organic stock cube as the rice will absorb those flavors while cooking.


Vegan Banana Brown Rice Pudding

Serves 3/4 depending on serving sizes

Ingredients:

• 1 cup of brown rice
• 3 cups of unsweetened vanilla almond milk + extra for topping up if needed (you can use whatever milk you prefer but check it is unsweetened, rice/oat/almond milk often has a heap of added sugar)
• 1 tablespoon of stevia sweetener (optional depending on how sweet you like it)
• 1 chopped banana
• 1/2 mango, diced

Method:

1. Add the uncooked rice, stevia and 2 1/2 cups of almond milk into your rice cooker and turn onto cook.
2. Let the rice cook for 35 - 40 minutes, in which time you may need to top up with almond milk if it starts to dry out. Check after the 25 minute mark in 5 minute intervals or so, just to make sure the rice isn't catching to the bottom of the pan.
3. If you are using a saucepan, do the same process but just bring to the boil and leave to simmer with the lid on.
4. When the rice is tender and absorbed most of the almond milk turn onto keep warm or turn the heat off your saucepan.
5. Stir through the fruit and 1/2 cup of almond milk to make the sauce creamy. Let sit for 10 minutes for the fruit to cook through.
6. Transfer to bowls to serve or store in containers for a few days. Enjoy!

Gluten-free Cake Batter Pancakes

My two favorite treats are cake and pancakes, and to combine them is just genius. I think cake is the perfect birthday breakfast and cake batter pancakes make any start to the day more special. Easy to make, decorate the pancakes with delicious vanilla protein glaze and sprinkles. Add some sparklers or cute candles to surprise a certain someone on their special day.

Cake Batter Pancakes

makes about 12 pancakes

Ingredients:

• 1 1/2 cups of vanilla whey protein powder
• 2/3 cups of gluten-free yellow cake mix
• 1 tablespoon of stevia
• 1 teaspoon baking powder
• pinch of salt
• 2 eggs
• 1 teaspoon vanilla extract
• 1.5 - 2 cups of unsweetened vanilla almond milk
• hundreds and thousands 

Method:

1. Combine flour, cake mix, baking powder, sugar and salt in a bowl and mix. 
2. Add 1 cup of milk, egg and vanilla extract and stir until smooth. Start with 1 cup of milk and add more if needed; you will want the mixture to be pancake mixture texture (not as thick as cake mix but not runny). Fold into the mixture a few tablespoons of sprinkles. 
3. Preheat a large fry pan to medium heat and spray with non-stick cooking oil. Pour batter in 1/4 cup measurements and let cook until bubbles form on top, about 2-3 minutes. Flip and cook for 1 minute more. 
4. Serve with vanilla sauce.

Glaze

• 1 cup of vanilla whey protein powder
• 3 tablespoons of almond milk (warmed)
• hundreds and thousands 

Mix milk and protein powder until smooth and runny. You may need to add a little more powder or water/milk to reach desired consistency. Drizzle on pancakes.

Source: www.sweeteats.com 

http://www.howsweeteats.com/2011/01/cake-batter-pancakes/

Berry Banana Smoothie

Berry Banana Smoothie

• 1/2 cup of coconut water
• 1/2 cup of mixed berries
• 1 small frozen banana
• 1/2 cup of ice
• 2 handfuls of baby spinach
• 1 tablespoon of chia seeds

Put all ingredients into the blender and mix until smooth.

Gluten-free Banana French Toast - the healthy way

Sometimes poached eggs and toast jus't don't cut it for breakfast. Savoury breakfasts are not the only healthy option to start the day; you can create your own sweet treat in the morning without the guilt. This french toast for one is super easy to make, quick and so delicious. I served mine with a tablespoon of peanut butter for extra energy. Another yummy accompaniment is plain yoghurt mixed with a tablespoon of vanilla whey protein powder and chopped strawberries. Read on for the simple recipe.


Gluten-free Banana French Toast - the healthy way

Ingredients:

• 1 tablespoon of coconut oil
• 1 piece of gluten-free bread (thaw if it is frozen)
• 1 chopped banana
• 1 egg white
• 2 teaspoons of xylitol 
• 1/2 teaspoon of vanilla essence
• pinch of cinnamon
• 1 teaspoon of vanilla whey protein powder (you can skip this ingredient if you don't have it)

Method:

1. In a shallow bowl, whisk together the egg white, xylitol, vanilla, cinnamon and protein powder. 
2. Soak the piece of bread in the egg mixture, ensuring both sides are coated.
3. Heat the coconut oil in a non-stick fry pan until hot.
4. Place the bread into the hot oil and fry on one side for a few minutes on medium heat, before flipping over the cook the other side. When you flip the bread, add the banana into the pan in the remaining coconut oil to brown.
5. When finished, served the french toast with caramelized banana on top.

To Juice or Blend?

Juicing and blending fruits, vegetables and superfood additions are excellent methods for consuming lots of vitamins and minerals in one quick go. Each method has its merits, with neither one or the other necessarily better.

Juicing is fabulous for packing goodness into one glass by extracting all the vitamins and minerals from your vegetables and fruit and compacting it into a drink. Vegetables are ideal to juice because they are low in sugar yet full of health benefits. To sweeten your juice, add a small amount of fruit like a handful of strawberries, a green apple or a few slices of pineapple.

Blending on the other hand, incorporates all the fibre from the fruits and vegetables to make a rich smoothie. Smoothies let you imagination run wild with combinations and ingredients, such as nut butters, health powders, protein powders, chia seeds and bee pollen. Frozen bananas will also make smoothies extra creamy and sweet.

Here are some of my favorite juice and smoothies recipes:

My Sweet Beet Juice

This juice is colorful and deliciously sweet.

Ingredients:
1 beetroot
2 carrots (either purple or orange)
3 stalks of celery
1/4 cup of coconut water
handful of ice cubes

Preparation:
On high speed, filter in the beetroot, carrot and celery to juice. Pour the coconut water into the juice and mix. Put into a glass and top with ice cubes. 

Body+soul Green Renewal Juice

This is an enzyme-rich green juice. It's great for providing energy, detoxifying and alkalising your body.

Ingredients:
1 bunch English spinach
1 handful mint
1 handful parsley
1 tablespoon lemon juice
1 Lebanese (short) cucumber, cut in half lengthways
A few lettuce leaves
4 celery stalks
2–3 cm (3/4–11/4 inch) knob of fresh ginger, peeled
6 ice cubes

Preparation:
With the motor running, feed all the ingredients except the ice cubes into a juicer one at a time. Pour into a drinking glass, add the ice cubes and sip slowly to enjoy its benefits.


The Wellness Warrior Green Smoothie


Ingredients:
3 stalks of kale (discard the tough stalk and use the leaves)
3 leaves of Cos lettuce
1 cup coconut water
1 small frozen banana
A small handful of goji berries or blueberries
1 tsp hemp seeds
1 tsp chia seeds
1 tsp bee pollen
1 tsp maca powder
1 tsp spirulina

Preparation:
Add all ingredients to a blender and blitz until smooth. Use a high speed blender, such as a Vitamix for best results.

Vegan power porridge

This simple yet satisfyingly delicious breakfast will give you an extra push to get out of bed on a cold winter morning. Easy to make, you can toss a few ingredients together to make a celebratory breakfast any day of the week. Full on nutrients and fuel for your day ahead, this morning meal is one of my absolute favourites.
Vegan power porridge

Ingredients:

• 1/2 cup of Brookfarm's Power Porrij (this product is made from organic supergrains rich in proteins such as organic amaranth and quinoa, and organic golden flaxseed, as well as oats and barley) *If you don't have access to this product, you can use plain oats or a mixture of oats, barley and quinoa.
• 1/2 cup of filtered water
• 1 teaspoon of Xylitol sweetener
• A handful of pepitas
• Sprinkle of blueberries
• 1 chopped dried fig
• 1 tablespoon of rawtella *see my other post on rawtella for the recipe for this sugar-free version of nutella

Directions:

1. In a small saucepan, heat up your porridge oats, water and sweetener on a low heat until it becomes creamy (3-4 minutes). If the porridge becomes too dry, add more water to achieve the desired consistency.
2. Transfer your porridge into a serving bowl and top with rawtella, fig, blueberries and pepitas.

Enjoy!

A Simple Brunch - Egg and Bacon Cups

I love making bacon and eggs as a treat on the weekends, but if you are catering for more than two, the thought of multitasking poaching eggs and grilling bacon for a crowd can make you want to crawl back into bed. If you would rather spend your morning enjoying the sunlight and chatting with your companions, this recipe is perfect for you. Within a few minutes, your breakfast will be all prepared, and you can sit and relax while the cooking part takes care of itself. Serve your cute egg cups with whatever accompaniments you like; I picked some beautifully ripe baby tomatoes, and gluten-free English muffins that were topped with mashed avocado, Himalayan sea salt and continental parsley.

Egg and Bacon Cups

Serves 6

Ingredients:

• 6 organic free-range eggs
• 6 slices of lean organic bacon (I prefer a thinner bacon slice for this recipe)
• crumbled light fetta cheese
• coconut oil spray
• pepper
• sea salt

Method:

1. Preheat the oven to 200 degrees.
2. Spray six-holes of a muffin tin with coconut oil spray. I used a silicone muffin tin as I found this is easier to pop out the cups when they are cooked.
3. Line six of the muffin holes with a bacon slice; don't worry if this doesn't coat all of the muffin tin, a rough job is fine.
4. Pop the bacon in the oven for 5 minutes, until it crisps up a little.
5. When you take out the bacon, crack one egg into each of the six cups.
6. Sprinkle each with fetta, pepper and salt and bake for a further 15 minutes.
7. When these are baking, you can pop into the oven some bread of your choice sprayed with some coconut oil to save you from hovering over the toaster for the rest of the morning.
8. After they are baked, take out the cups (and bread once golden), and using a large spoon, carefully turn out each one onto a serving plate. I ran a knife around each one to help them pop out more easily.
9. Serve straight away with bread and accompaniments. 

Brooke Burke's butt workout and morning shake recipe

Brooke Burke sits firmly in place as one of my all-time-favourite fitness inspirations. She takes such good care of her body and it shows in her amazing shape and glowing skin. The 40-year-old takes her fitness seriously and I always look to her for new tips on toning, especially for the butt. While Brooke has released a workout DVD, which I plan to add to my collection, you can find some excellent express exercises to do at home by looking on you tube. I've posted my particular favourite video below, which is a butt burning series of moves that will really tone up your trouble areas. 

Brooke's breakfast contains a shake of coconut water, berries, 1 scoop of protein powder, omega oils and some kale. She blends this together every morning for a great breakfast on-the-go and she also credits this combination to keeping her skin fresh and her body lean.

For more workout tips from the actress and model, check out Fitness Magazine's list of Brooke's favourite gym exercises. 

Flourless Coconut Chocolate Protein Pancakes

This was a treat for Easter Sunday breakfast so naturally these pancakes had some luxurious sprinkles of chocolate scattered through them. I added my favorite pea protein powder and some coconut flour, which makes these pancakes gluten-free and low in sugar. If you are using a good non-stick fry pan, flipping your pancakes will be easy. If you don't want to use chocolate drops, try adding blueberries.

Flourless Coconut Chocolate Protein Pancakes

Serves 4

Ingredients:

• 3 eggs, lightly whisked
• 1 large mashed banana
• 1/4 cup of coconut flour
• 1/2 cup of soy milk
• 2 scoops of protein powder
• 3 tablespoons of dairy-free sugar-free dark chocolate drops
• 3 tablespoons of stevia sweetener powder
• 1 teaspoon of coconut oil

Directions:

1. Mix all the ingredients together in a large bowl until combined. 
2. Heat up a large non-stick fry pan and spray with coconut oil.
3. Pour an even amount of pancake mixture into the pan (my pan could fit four at a time).
4. Cook on a medium heat until the edges of the pancake start to peel from the pan. When this happens, carefully flip each pancake using a rubber spatula.
5. Cook on the other side for a few more minutes until cooked through.
6. Serve with low-fat Greek yoghurt and berries.

Gluten-free Gospel: Banana Pancakes from My New Roots

Taken from My New Roots

Gluten-free Gospel 

Gluten-free diets have become uber-trendy in the past couple years as celebrities have plugged the lifestyle as a savior for their overall health and wellness. But why would someone go gluten free if they didn’t have to? Good question. Does it seem like cool-kid train has left the station heading towards the Promised Land, while you’re still standing on the platform? It’s okay; I think you’re cool. But here’s the low-down on gluten-free eating in case you want to buy a ticket for later. 

What is Gluten?

Gluten is the natural protein found in many grains, such as wheat, rye, barley, and spelt. Despite recent uproar and confusion, gluten is not bad for you. Some people however, have an autoimmune form of gluten intolerance known as Celiac disease and cannot digest it. Celiac disease affects nearly 3 million Americans, and those affected must avoid allfoods and food products that even come into contact with gluten-containing grains. 

Are oats gluten-free?

Short answer, yes. Oats are inherently gluten-free, but are very often grown with or processed in facilities that also handle wheat and/or other gluten-containing grains. Because oats become contaminated with gluten in this way, they are often not safe for Celiacs. However, some companies have developed dedicated processing facilities for oats only, making them safe for those who cannot tolerate any gluten whatsoever. These companies include: Bob’s Red Mill,Cream Hill Estates, GF Harvest, Avena Foods, Legacy Valley (Montana Monster Munchies), and Gifts of Nature.

Click here for a discussion on oats in the gluten-free diet or visit Health Canada’s website for an extensive technical review on the safety of oats in the GF diet.

Should you go gluten-free?

Many people who are not affected by Celiac disease are making the switch to a gluten-free diet, claiming that it helps them lose weight, gain energy, improve concentration etc. Of course there can be something to that as we are all very different and react to foods in very different ways – some people find that eliminating gluten, or even just wheat makes them feel dramatically better than they did before. Great! But as we all search in vain for the “miracle diet” that will make us feel amazing, look our best, and allow us to take over the world, we must remember that there isn’t one right answer. We have to take time to listen to ourselves, and give our own bodies a real chance to tell us what is best for us. Even if your best friend gives up gluten and feels incredible, it may not necessarily be the right choice for you.

Often the reason many people do shed a few pounds and generally ‘feel better’ eating foods without gluten, is not the avoidance of gluten itself, but the fact that they are making healthier food choices. We all know what happens when we polish off the breadbasket at lunch; we feel sluggish, foggy, tired and often bloated. It’s not a coincidence – what do you think will happen when you down a loaf of white flour? 

Conversely, when you choose a gluten-free diet, your horizons are forced to expand just a little, and suddenly quinoa, amaranth, and millet make their way into your dinner. You choose fruits and veggie snacks instead of cookies and crackers. Breakfast becomes smoothies instead of cereal. Variety comes into play, and that is what makes the difference! More freshness! More produce! Less dead, nutrition-less, life-sucking white bread. Just sayin’.  

But let me be clear about another thing: wheat is not the enemy! Whole wheat is good for you. So are rye, and barley, and spelt and kamut. These grains contain gluten, yes, and are also full of protein, fiber, phytochemicals, B vitamins, folate, calcium, selenium, iron, and zinc. When prepared properly and eaten in their whole, unprocessed forms, they have many benefits. 

The problem is many of us eat wheat three times a day, often in its over-processed forms (boxed cereal, sandwich bread, pasta…), which has been stripped of most of its valuable nutrition. It’s not necessarily the wheat, it’s the way we process and consume it.   

If you want to give gluten-free eating a shot, go ahead. Perhaps you do have an insensitivity lurking around, and eliminating gluten will certainly shed some light on it. Or, perhaps you want to cut back on the wheat and introduce new and exciting foods to your diet; experiment with the amazingly diverse seeds, nuts, and grains that are on the market for you to explore. Sometimes imposing a few limitations on oneself forces creativity, which can be a very good thing when it comes to what we eat. PB&J sandwich again? We can do better than that!

Gluten-free Banana Bread Pancakes

Serves 2

Dry ingredients:

1/3 cup walnuts

2/3 cup rolled oats (certified gluten-free oats if you have a sensitivity)

1 tsp. baking soda

pinch sea salt

Wet ingredients:

1 very ripe banana

1 tsp. vanilla extract

1 tsp. olive oil

2/3 cup nut milk 

2 tsp. maple syrup

For garnish:

maple syrup

1 banana, sliced

a handful of walnuts, chopped

extra-dark chocolate, grated (for a special treat!)

Directions:

1. In a food processor, pulse walnuts until they resemble a sand-textured powder (do not over process – you’ll end up with walnut butter!). Remove walnut ‘flour’, add oats and pulse until you get a shaggy flour. Place walnut and oats flours in a large bowl. Add baking soda, sea salt and stir to combine. 

2. Add all wet ingredients to the food processor and blend to combine. 

3. Add wet ingredients to dry ingredients and mix just until the two come together. Let batter sit for 30 minutes at room temperature. 

4. Heat a little coconut oil (or ghee) in a skillet and drop in 3 large spoonfuls of batter (you are after three, 8 cm / 3 inch sized pancakes). Spread slightly with the back of the spoon to even out the batter. Turn heat down to low. Let cook on the underside until the topside is opaque, which will take more time than a regular pancake. Check to see if the bottom has browned, and if so, flip over to cook the other side. Cook until the underside is crispy and brown (although the middle is a little moist, this is okay).

5. Put pancake on a baking sheet in a warm oven, and cover with some foil while you make more (this will also give them time to firm up a little in the middle). Serve with pure maple syrup, fresh banana slices, chopped walnuts, and grated dark chocolate for a special treat – they are banana bread pancakes after all. 

Sweet Tofu Sundae

I love tofu; I could eat it every day and as a vegetarian, it is one of my staple foods. Lately, I have been running out of ideas for breakfast, especially if I want something sweet and I stumbled across this delicious recipe. This recipe is super quick and easy. Whip it up for breakfast or dessert.


Sweet Tofu Sundae

Serves 4

Ingredients:

• 250 grams of soft tofu
• 4 tablespoons of fresh orange juice
• 4 teaspoons of honey or 2 teaspoons of stevia sweetener
• 3 cups of fresh berries of your choice

Method:

1. Drain the tofu and let strain in a sieve for 30 minutes or soak out some water with paper towels.
2. Mix the tofu, orange juice, honey and 1 cup of berries in a blender.
3. Divide the remaining berries into four small bowls and top with the tofu mixture. 

134 calories per serve.

Holly Madison's Healthy Green Smoothie

Staying healthy during your pregnancy is paramount and 6-months along Holly Madison is making sure she soaks up all the vitamins she needs by starting her day with a delicious green smoothie. Smoothies are a great breakfast as they are easily digested, hydrating and pack more vitamins out of your vegies and fruits than a juice because the fibre is retained. You can get creative and mix up a variety of combinations but to get you in the mood, here is Holly's favourite mix.

Holly Madison's Green Smoothie

Ingredients:
-2 cups water
-2 large handfuls of spinach
-1 banana
-2 cups strawberries

Directions:

-Blend spinach and water well
-Add banana and strawberries (be sure to cut the leaves off of the strawberries)

Feel free to add even more strawberries for a sweeter taste! This makes 2 large smoothies.

Holly and her baby bump

Why breakfast can kickstart your metabolism

Eating breakfast, not skipping breakfast, will actually increase your chances of reaching your weight loss goals. A healthy and filling breakfast will satisfy you right to lunch, keeping your blood sugars stable and your energy levels firing.  If you’re not adding fuel to your system, your body will burn calories more slowly because you don’t have enough stored energy. Eating a well balanced diet will increase your metabolism allowing you to burn calories more efficiently throughout the day.  

Just eating breakfast is not enough.  You have to ensure you are giving your body what it needs.  Eat foods with a high nutritional value that will give your body the vitamins and minerals it needs to function effectively. 

Foods to Eat

Make healthy choices with your breakfast and give yourself enough time to eat.  If you are in a hurry in the morning, prepare your breakfast the night before or eat something that is portable. Soak some protein-fortified oats or quinoa overnight in a container with berries, almonds and low-fat greek yoghurt. You can take this straight to work with you or have 20 minutes to yourself to relax at home before your hectic day starts.

Whether it’s for weight loss or maintaining a healthy lifestyle, eating breakfast will help start your day off right and keep you going.  Make sure you make the right choices. I like Brookfarm's gluten-free porrij mix, with no added sugar and a variety of protein-enriched grains :) delish! I top with sugar-free vanilla yoghurt, blueberries and almonds. 

This is my favourite breakfast choice!

Paleo Porridge with Quinoa

A fantastic gluten-free 'grain', Quinoa is a great alternative to oats for your morning breakfast, especially since the jury is still out on whether oats mix with a gluten-free diet. Technically, quinoa (KEEN-wah) is classified not as a grain but as a type of seed, that of the goosewort plant, a relative of spinach and chard. Quinoa provides a complete protein, making it especially valuable for those who prefer to reduce or completely eliminate animal protein from their diets. It contains all the essential amino acids, including lysine, which is crucial for growing and repairing body tissues. One cup of quinoa provides 9 grams of protein which is one more gram than a medium chicken egg (and unlike the egg, quinoa is unlikely to come from a factory farm).

This seed-like grain has prebiotic properties, feeding the beneficial bacteria in your digestive tract. Since it is easily digested, your body can readily access the vitamins and minerals it contains. Quinoa also provides a good source of insoluble fiber, promoting healthy elimination processes, helping maintain colon health and preventing the formation of gallstones. The folate and vitamin B in quinoa also boost the liver's ability to eliminating toxins from the body. People at high risk for cancer, as well as those with high blood pressure or cardiovascular disease are often advised to eat more whole grains, yet if they have celiac disease or other forms of gluten sensitivities, they must steer clear of many popular grain products. This is why Quinoa is so important for those gluten-free followers. 

Quinoa Porridge 

Ingredients:

• 1/2 cup of quinoa – soaked and rinsed.
• 1 cup of almond milk plus extra to serve
• 2 teaspoons of Natvia sweetener
• a pinch of cinnamon
• your choice of topping such as blueberries, strawberries, chopped almonds or hazlenuts, sliced banana, apple or nectarine. 

Method:

Place almond milk and rinsed quinoa in a pot and bring to the boil, then place on simmer until the quinoa has ‘popped’ and all the liquid has soaked into the seed, similar to cooking cous cous or rice.

Stir through cinnamon and enjoy either warm or cold like a pudding. Top with your fruit and nuts of choice and a little almond milk.