Breakfast Ideas

Allergy Free

Since 2002

Katrina’s

PaleoVeganSoy-FreeGluten-FreeDairy-Free

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Written by

Katrina Nixonauthor of www.icanteatwhat.com

Photographed by

Chad Nixon

Breakfast IdeasKatrina’s

All our food are Paleo, Gluten Free, Soy Free, Dairy Free, and Vegan, with the exception of the Gluten Free “Corn” Muffins which contain grains. But don’t let that scare

you off, because they are all amazing!

Medical information obtained from our cookbook is not intended as a substitute for professional care. If you have or suspect you have a problem, you should consult a healthcare provider.

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Getting Started

Almond Meal, almond flour or ground almond is made from ground sweet almonds. Almond flour is usually made with blanched almonds (no skin), whereas almond meal can be made both with whole or blanched almonds. The consistency is more like corn meal than wheat flour.

Almond Milk is slightly beige in color and has a creamy texture and nutty taste. It can be made at home by grinding almonds with water, or it can be purchased. Unlike animal milk, almond milk has neither cholesterol nor lactose and being a plant food, it is often consumed by vegans, vegetarians, and others forgoing dairy. Commercial almond milk often comes in plain, vanilla, or chocolate flavors and is sometimes enriched with vitamins.

Arrowroot was very popular in the Victorian era, and Napoleon supposedly said the reason for the British love of arrowroot was to support the commerce of their colonies. It can be consumed in the form of biscuits, puddings, jellies, cakes, hot sauces, and also with beef tea, milk or veal broth.

Chia Seed Meal can be used For weight loss, Chia seeds are an appetite suppressant, and Chia gel may be used to replace eggs within recipes.

Baking Powder and baking soda are chemical leavening agents that cause batters to rise when baked. The leavener enlarges the bubbles which are already present in the batter produced through creaming of ingredients. When a recipe contains baking powder

and baking soda, the baking powder does most of the leavening.

Coconut Oil is commonly used in cooking, especially for frying, and is a common flavor in many South Asian curries. In recent years despite its high saturated fat content, virgin coconut oil has become popular and was described in a New York Times article as having a “haunting, nutty,” flavor with a touch of sweetness, which works well in baked goods, pastries, and sautés.

Coconut Flour is a delicious, healthy alternative to wheat and other grain flours. Ground from dried, defatted coconut meat, coconut flour is high in fiber and low in digestible carbohydrates.

Here are some of the main ingredients that I use for baking.

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Flaxseed Meal can provide a nutritional punch to many baked goods. Add flaxseed meal to bread, pancakes, muffins, bars, cookies and other recipes for extra nutrition and a nutty flavor.

Gluten Free All-Purpose Baking Flour is just the thing for those sensitive to gluten. Gluten Free All-Purpose Baking Flour can replace wheat flour in a variety of recipes with the addition of xanthan gum or guar gum.

Grape Seed Oil is pressed from the seeds of grapes, and is thus an abundant by-product of winemaking. This oil is great for high heat cooking & has a light flavor

Millet Flour is wonderfully nutritious and a good source of protein, essential amino acids and dietary fiber. Millet is also an excellent source of manganese, phosphorus and magnesium.

Sorghum Flour is a powerhouse of nutrition and adds a superb flavor to gluten-free baking. It is high in protein, iron, and dietary fiber, making sorghum flour welcome in pantries around the world. Sorghum flour is high in antioxidants, which support cardiac health.

Xanthan Gum has a number of powerful properties. First, it works as an emulsifier, encouraging liquids that normally don’t like one another to mix together. Second, it works as thickener, increasing the viscosity of liquids and batters. Third, it can create a creamy texture.

Pure Stevia Extract Powder is excellent for those sensitive to sugar, diabetics or those who want to lower sugar intake. The best tasting brands are, Trader Joe’s Organic, Now Foods, and 365 brand.

Allspice

Ground Cloves

Garlic Powder

Ground Cinnamon

Nutmeg

Salt

Savory

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Buckwheat Berry Pancakes 8

PaPaya shortBread 10

chocolate Fig Protein Balls 12

Banana Bread 14

gluten Free “corn” MuFFins 16

autuMn-sPice scones 18

sweet Potato Pudding 20

BlueBerry Biscuits 22

aPPle and walnut salad 24

Pear and Pecan salad 26

Marvelous Mango granola 28

Blue rasPBerry sMoothie 30

Pear Bread 32

Marvelous Mango MuFFins 34

Zucchini Bread 36

Flaxseed Meal egg 37

Breakfast Ideas

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Buckwheat is super healthy and despite it’s name, it contains no gluten or wheat. It has a strong flavor, but my whole family loves this recipe. It’s a great way to add variety to your gluten free diet and amp up your nutrient content. We like to pour on the Berry Cream Sauce (also dairy free) and then drizzle with a little maple syrup. The syrup is optional if you’re avoiding added sugar. Try this recipe and let us know what you think!

Buckwheat Berry Pancakes

1 cup buckwheat flour1/2 cup Gluten Free flour mix (I used Trader Joe’s)1/2 cup tapioca starch or arrowroot starch1/2 t. stevia powder1/2 t. salt1/2 t. baking soda2 t. cream of tartar1 t. xanthan gum2 flaxseed meal eggs or 2 eggs if tolerated2 heaping T. unsweetened raspberry or strawberry fruit spread1/2 cup mixed berries (fresh or frozen), slightly chopped1 3/4 cup + 2 T. almond, rice, cashew, coconut or flaxseed milkFor the sauce:4 T. cashews4 T. mixed berries, fresh or frozen1/8 t. stevia powder4 T. coconut cream1/2 cup milk

ingredients

1. In a small mixing bowl combine 2 T. flaxseed meal and 6 T. water. Set aside.2. In a large mixing bowl combine the dry ingredients and set aside.3. In a Black and Decker Handy Chopper Plus or other electric chopper lightly chop the mixed berries

and 2 T. dairy free milk.4. In a small mixing bowl combine the chopped berries and milk with the remaining milk and berry fruit

spread. Add mixture to dry ingredients and mix thoroughly.5. Heat a lightly greased skillet with grape seed or sunflower oil on medium. Using a 1/4 cup measure

pour pancake batter onto skillet and cook for 3 minutes on each side or until golden and cooked through.

6. For the sauce: Place the mixed berries, cashews (I like to soak mine in water for 30 minutes, but this step is not necessary) , stevia, coconut cream and dairy free milk into the electric chopper and puree until smooth.

7. Serve the pancakes with the sauce and pure maple syrup.

directions

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Papaya Shortbread

1/4 cup coconut flour1/4 cup tapioca starch1/4 cup potato starch3/4 cup almond flour2 t. baking powder1/4 t. baking soda1/2 t. xanthan gum1/2 t. pure stevia powder1/4 t. salt1 t. GF vanilla2 t. honey (optional: omit if vegan or use maple syrup)1/4 cup melted coconut oil, grape seed or sunflower seed oil2 T. almond, rice or coconut milk (not canned)3/4 cup papaya puree

ingredients

1. Preheat oven to 375.2. In a medium mixing bowl combine the flours, starches, baking powder, baking soda, xanthan gum,

stevia and salt. Set aside.3. Slice a large papaya in half, lengthwise. Scoop out the seeds and discard.4. Scoop out the flesh of 1/2 of the papaya and puree in an electric chopper, blender or ninja.5. Measure it out to make 3/4 cup of the puree, and pour into a small mixing bowl.6. Add the honey, vanilla, milk, and oil, and mix thoroughly.7. Add the wet ingredients to the dry ingredients and mix until smooth.8. Form 6 balls of dough into biscuit shapes and place onto a lightly greased baking sheet.9. Bake for 20 minutes at 375 degrees F.10. Serve warm with honey, fruit spread or nut butter, or enjoy as is!

directions

Yes, they are good! Really good. I made these biscuits because most of my family doesn’t like plain papaya, and to my surprise my whole family loved them! They fight over them! Score!!!! Give them a try and let me know what you think!

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This recipe comes from a desire to give my husband something healthy and quick in the morning. For the past 15+ years he’s been running out the door with a pop-tart or cereal bar for his breakfast. He usually leaves before I’m up so I made this to give him something with no refined sugar or GMO’s. It’s super high fiber, and contains tons of minerals and omega 3 oils with added vegan protein powder. It would be a great addition to a lunchbox or an afternoon snack. Try these Chocolate Fig Protein Balls and let me know what you think in the comments.

Chocolate Fig Protein Balls

12 dried figs (I used Smyrna figs)2 T. chia seeds1/4 cup raw cacao powder2 t. raw honey1 t. Himalayan pink sea salt, or regular sea salt1 t. pure stevia powder1 1/2 cup raw cashews1/2 cup almond meal2 scoops Vitacost Earthblends Pea Protein Powder, vanilla

ingredients

1. Soak the figs in enough water to cover them for 30 minutes to soften.2. Drain the figs and place into food processor with an S blade.3. Process the figs with the rest of the ingredients until it forms a large ball.4. Remove the dough from the food processor and form into 1” balls.5. Store in refrigerator for up to 5 days.

directions

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Banana Bread

1/2 cup almond meal or sunflower meal (blend sunflower seeds in your blender)1/2 cup arrowroot starch1 t. tapioca starch1 t. cream of tartar3/4 t. Baking Soda3/4 t. stevia powder1 1/2 t. xanthan gum1/2 t. ground nutmeg2 pureed bananas3/4 cup +2 T. sunflower butter2 flaxseed meal eggs (recipe pg. 37) or 2 eggs

ingredients

1. Preheat the oven to 350.2. In small bowl combine 2 T. flaxseed meal and 6 T. water. Set aside.3. In large mixing bowl combine almond flour/meal, arrowroot starch, tapioca starch, cream of tartar,

baking soda, xanthan gum, nutmeg and stevia.4. Puree the bananas in a blender or small chopper. Add to the dry ingredients.5. Add the Sunflower Butter, and flaxseed “egg” mixture and stir till smooth.6. Pour into greased mini loaf pans and bake at 350 for 50 minutes. Let cool 10 minutes before removing from the pan. If you’re like us, you won’t have any leftovers!

directions

Here’s our grain free version of an old classic. We especially love it with sunflower seed meal. This one is not as sweet as traditional banana bread but my kids still love it, and I’m sure you will, too!

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Gluten Free “Corn” Muffins

1 cup gluten free flour blend ( I use Trader Joe’s or King Arthur brand )1 cup corn, millet or sorghum flour1 T. baking powder1/2 t. sea salt1/2 cup melted coconut oil, butter or grape seed oil1/2 cup honey or maple syrup1 large egg or flaxseed meal egg (Use recipe found on p. 37)3/4 cup almond, boxed coconut, or rice milk (use whatever fits your diet )1 1/2 t. xanthan gum

ingredients

1. Preheat the oven to 375. In a medium mixing bowl combine the dry ingredients.2. In a small mixing bowl combine the wet ingredients and add them to the dry ingredients, mixing thoroughly.3. With a large spoon fill lightly greased muffin tins 3/4 full with batter.4. Bake at 375 for 20 minutes.5. Serve warm.

directions

This is one of our daughter’s favorite bread recipe. You can bake in muffin tins or in an 8″ x 8″ baking pan.

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Autumn-Spice Scones

1/2 cup coconut flour1/4 cup tapioca flour/starch, optional1/2 cup almond meal1/2 t. baking soda1 t. cinnamon1/4 t. nutmeg1/4 t. allspice1/4 t. ground cloves1 t. xanthan gum2 t. baking powder1/2 t. stevia powder1/2 cup almond, rice or boxed coconut milk1/2 cup unsweetened applesauce1/4 cup melted coconut oil or grape seed oil or macadamia nut oil2 T. flaxseed meal1/2 T. apple cider vinegar, optional

ingredients

1. Preheat oven to 3502. Mix together the coconut flour, tapioca flour, baking powder, baking soda, spices, and xanthan gum.3. In separate bowl mix together flaxseed meal, apple cider vinegar, almond milk, oil and applesauce.

Add to the dry ingredients and mix thoroughly.4. Plop large scoops of batter onto greased cookie sheet to form 6 “scones.”5. Bake at 350 for 25 minutes.

directions

I love this bread during the cooler Autumn months. The spices are very warming and smell like the holidays.

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Sweet potatoes can be hard to love. Only one of our kids like them, and it took me until just a few years ago to enjoy the flavor. I learned to love them partly because they are a nutrient packed food with lots of health benefits. According to Livestrong, sweet potatoes contain vitamin A, vitamin C, manganese, fiber, B vitamins, potassium and even iron. In fact, Whole Foods considers sweet potatoes one of the healthiest vegetables we eat. A medium sized sweet potato contains more than your daily requirement of vitamin A, nearly a third the vitamin C you need, almost 15 percent of your daily dietary fiber intake and 10 percent of the necessary potassium. Antioxidants abound in sweet potatoes, which also have anti-inflammatory properties. The beta-carotene and vitamin C in these tubers work together to rid the body of cancer-friendly free radicals. Diabetics can eat sweet potatoes without worry as these tubers have a low glycemic index.

So, with that in mind, I’ve been trying to figure a way to make sweet potatoes that my kids will love. Here’s the recipe that took them from turning their noses up at sweet potatoes to asking for more!

4 medium-large sweet potatoes1/4 t. salt2 -3 T cashew butter1/2 t. pure stevia powder1 t. ground cinnamon

ingredients

1. Wash and bake 4 medium-large sweet potatoes in a baking pan, uncovered for 1 1/2 hours at 350. No need to poke holes!

2. When they’re done, let them cool enough to peel them. The skin comes off very easily at this point.3. Place the peeled, baked potatoes in a medium mixing bowl and add the salt, cashew butter and

stevia. Mash and mix together till thoroughly combined.4. Serve warm as a side dish, dessert or snack.

directions

Sweet Potato Pudding

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Blueberry Biscuits

1/2 cup coconut flour1/2 cup almond flour1 t. xanthan gum2 t. baking powder1/2 t. Baking Soda1/2 t. pure stevia powder2 t. honey or maple syrup1 t. vanilla1/2 cup unsweetened applesauce1/2 cup almond, rice or boxed coconut milk1/4 cup melted coconut or grapeseed oil2 T. flaxseed meal1 t. xanthan gum1/2 cup fresh or frozen blueberries

ingredients

1. In a medium bowl combine all dry ingredients.2. In a small bowl combine all wet ingredients and add to dry ingredients mixing thoroughly.3. Fold in blueberries.4. On a lightly greased baking sheet plop large spoonfuls of batter to form 6 “biscuits”.5. Bake at 350 for 25 minutes

directions

Blueberries! MMMMMMM…….Here’s another wonderful way to have your bread and eat it too! Paleo people love!

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Apple and Walnut Salad

1 apple cut into small chunks3 dried figs (sulfur dioxide free)8 - 10 raw walnut halvespinch of saltpinch of pure stevia powder1/4 - 1/2 t. ground cinnamonOption: 1 t. flaxseed or chia seed meal

ingredients

1. Cut three dried figs into four pieces each and place them into a handy chopper or ninja.2. Add 8 - 10 walnut halves and half of a sliced apple (cut into chunks).3. Chop until chunky and well chopped, but not smooth and pureed.4. Pour the mixture over the remainder of the apple chunks into a bowl. Stir in the cinnamon, salt and

stevia to taste.5. For added fiber and healthy EFA’s sprinkle 1 t. flaxseed or chia seed meal on top.

directions

This is a quick, nutritious and super yummy way to start your day. It is super high in fiber! I like to eat it as is, but you could also add some plain dairy free yogurt for serious deliciousness! My kids like it, too!

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Pear and Pecan Salad

1 just ripe pear cut into small chunks3 dried figs (sulfur dioxide free)8 - 10 raw pecan halvespinch of saltpinch of pure stevia powder1/2 t. ground cinnamonOptional: 1 t. flaxseed or chia seed meal

ingredients

1. Chop a just ripe pear into small chunks and add 3/4 to a handy chopper or ninja.2. Cut 3 dried figs into 4 pieces each and add to chopper.3. Add 8 - 10 raw pecan halves to the chopper and start your engines! Only chop until it is well blended

but not pureed. It should still be chunky.4. Pour mixture over the remainder of the pear chunks in a cereal bowl.5. Add a pinch of salt, Stevia powder and cinnamon to taste. Mix well and enjoy!6. For added fiber you can sprinkle with 1 t. flaxseed or chia seed meal.

directions

Here’s another wonderful, nutritious, delicious, high fiber, no added sugar way to jump start your day. For added yummyness you could serve this over your favorite plain, dairy free yogurt. Love it and it’ll love you back!This would also be a great addition to a lunchbox.

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Marvelous Mango Granola

1 cup raw cashews pieces1 cup shredded or flaked, unsweetened coconut1/2 cup almond or cashew meal1/2 cup almond slices2 T. flaxseed meal1/2 t. stevia powder or 1 T. monk fruit powder1/2 t. sea salt1/4 cup melted coconut oil1/2 t. vanilla, optional2 ripe mangoesBerries for garnish

ingredients

1. In a blender puree the mangoes until smooth and set aside.2. Combine all dry ingredients in a large mixing bowl.3. Add the coconut oil first and stir thoroughly.4. Add the mangoes and vanilla and mix well.5. In a lightly greased 8” x 8” baking pan spread the mixture evenly.6. Bake at 275 for 90 minutes, stirring every 18 minutes to prevent burning. Serve warm or room

temperature and store in an airtight container.

directions

It’s mango season and I’m going crazy with the mango recipes!!! Here’s our new granola perfect for those on a vegan, paleo, gluten free or dairy free diet. It also has no added sugar! That’s how we roll! And if you like mangoes, Marvelous is an understatement!!! Enjoy this amazing recipe for breakfast with dairy free milk, yoghurt or as a healthy snack on the go!

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Blue Raspberry Smoothie

1/2 cup unsweetened almond or boxed coconut milk4 oz. fresh greens, like spinach or kale1/2 cup fresh or frozen blueberries1/2 cup fresh or frozen raspberriesdash of stevia powder to taste, optional

ingredients

1. Add all ingredients to a blender and blend until smooth.

directions

If you love blueberries and raspberries, you’ll love this detoxifying smoothie. Great for breakfast, after a workout or anytime.

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Pear Bread

3/4 cup pecan meal1/4 cup tapioca starch1/4 cup potato starch1/4 cup coconut flour2 teaspoons baking powder1/4 teaspoon baking soda1/2 teaspoon stevia powder1/2 teaspoon xanthan gum1/2 teaspoon ground nutmeg3/4 cup peeled and pureed pear2 Tablespoons unsweetened dairy free milk1 teaspoon vanilla

ingredients

1. Preheat the oven to 350.2. In a blender or coffee grinder, blend the pecans till fine crumbles appear.3. In a large mixing bowl combine the pecans with the remaining dry ingredients.4. Peel and puree the pear in a blender and add to the dry ingredients with the milk and vanilla. Mix well.5. Spoon the batter into a lightly greased mini loaf pan. It will have a thick consistency.6. Bake at 350 for 45-50 minutes. Enjoy warm or refrigerate for up to 5 days.7. If you need to bake ahead and store for later, this bread freezes well. Thaw in the refrigerator or

countertop for great texture.

directions

Here’s another great way to use those pears! This grain free bread is soooo good and so good for you. With the great benefits of pears which are high in antioxidants as well as anti-inflammatory benefits, intake of pears has now been associated with decreased risk of several common chronic diseases that begin with chronic inflammation and excessive oxidative stress. These diseases include heart disease and type 2 diabetes according to the world’s healthiest foods.org.

I also love the flavor of pears with pecans which add protein and have a long list of health benefits. Pecans help with weight loss, heart health, digestion, skin health, blood pressure, bone and tooth health, strengthen the immune system and many more! This bread makes a great addition to your breakfast (or snack) table.

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Marvelous Mango Muffins

1/4 cup tapioca starch or arrowroot starch1/4 cup potato starch1/4 cup coconut flour3/4 cup almond or sunflower seed meal2 teaspoons baking powder1/4 teaspoon baking soda1/2 teaspoon stevia powder1/2 teaspoon xanthan gum2 ripe mangoes2 Tablespoons dairy free milk of choice, unsweetened

ingredients

1. In a medium mixing bowl combine the dry ingredients and set aside.2. Peel the mango and puree in blender until smooth.3. In a small mixing bowl combine the pureed mango with the milk. Add this to the dry ingredients and

stir well.4. Fill lightly greased muffins tins 3/4 full with the batter.5. Bake at 350 for 20-25 minutes. We love these plain or with raw honey!

directions

Here’s one of my favorite mango recipes for mango season. It’s delightful to wake up to these grain free and vegan creations. There is also no added sugar which makes them even better.

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Zucchini Bread

2 cups almond meal or sunflower meal (for a tree nut-free version)1 cup pecan meal (or sunflower meal)1 t. baking powder1 1/2 t. baking soda2 t. xanthan gum1/2 t. sea salt2 t. ground cinnamon1/2 t. nutmeg1/4 t. ground cloves1/2 t. stevia powder2 flaxseed meal eggs (pg. 37) or regular eggs if tolerated1 T. vanilla extract1/2 cup unsweetened applesauce3/4 cup shredded zucchini1/4 cup melted coconut oil

ingredients

1. Combine all the dry ingredients in large bowl.2. In a separate bowl mix all wet ingredients and add to dry ingredients.3. Stir until mixed and pour into 2 lightly greased mini loaf pans.4. Bake at 350 for 55 minutes.

directions

I love quick breads! They’re sweet!!!! This is a great way to use those zucchini’s for a grain free, egg free and no-added sugar free bread. It’s not as sweet as the traditional zucchini bread, but still packed with flavor and better for you! I use mini loaves to ensure they cook through.

For a flaxseed meal egg combine 1 T flaxseed meal with 3 T water and let sit for 5 - 10 minutes. Voila! Your perfect egg substitute!

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Flaxseed Meal Egg

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Fast forward 12 years and I’ve had time to get well acquainted with my health needs. I have found that not only am I sensitive to gluten, dairy, soy and eggs, but also all grains, sugar and legumes. I never stopped having stomach aches and itching until I eliminated those foods. Now I’m eating a lot of vegetables, fruit, nuts and a little fish, with great success. The funny thing is I don’t love cooking, but I do love food! Since our girls are also sensitive to gluten, eggs, and dairy, I’ve spent a lot of time learning how to cook great tasting allergy free food. It isn’t cheap, but I think of it as an investment for our future. Keeping that in mind really helps to stay sane when shopping. Even with lots of gluten-free options on the shelves, a lot of them are over-processed and full of sugar! My goal is to eat for wellness and keep meals as simple as possible. So, here we are to encourage you on your journey.

Be blessed as you learn a new way of eating to gain energy, longevity and healing.

KatrinaHere’s how it all started: In 2002 I found myself sitting across from a naturopathic physician, with my test results in his hands. Since the birth of our first child, 19 months earlier, I had struggled with:

• severe insomnia• itching from head to toe• heart palpitations• mood swings• gas• major GI distress

I was getting weaker and weaker. I knew that traditional medicine wasn’t a good place for me to start because of my reactions to prescription meds in the past. The naturopathic doctor ordered an adrenal stress test and a stool test. The results showed that I had extremely elevated cortisol, and gluten, dairy, soy and egg intolerance. Since I had been diagnosed with IBS 10 years earlier and chose to alter my diet to control the symptoms, instead of taking the prescriptions, I was already using less wheat and dairy, but hadn’t completely taken them out of my diet.

This new dietary restriction was mind-blowing. I went home and stared at the food in my cupboards and cried, not knowing what to eat or where to start. Gluten, dairy, soy and eggs were in everything! I felt like I was going to starve! I cried for weeks trying to figure out what to do, what to eat. To make matters worse, as a vegetarian my protein intake came from dairy, eggs and soy. How was I going to get enough protein with these new restrictions? Rice, beans, soy and nuts were my main stay. However, I had intense fatigue after every meal and had to lay down for an hour.

Allergy Free

Since 2002

Medical information obtained from our cookbok or website is not be intended as a substitute for professional care. If you have or suspect you have a problem, you should consult a healthcare provider.

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Meet The Team

Chef MasterAllergies

GlutenDairySoy

GrainEggsSugar

Food TesterAllergies

GlutenDairy

Little ChefAllergies

GlutenDairyEggs

Food TesterAllergies

GlutenDairyEggs

My three children also have gluten and dairy sensitivity so I’ve learned how to make our food taste great. Our hope is that you’ll find help and encouragement from our website.

Allergy Free

Since 2002www.icanteatwhat.com

My goal is to eat for wellness and keep meals as simple as possible. So, here we are to encourage you on your journey. Be blessed as you learn a new way of eating to gain energy, longevity and healing.

Allergy Free

Since 2002

Written by

Katrina Nixonauthor of www.icanteatwhat.com

Photographed by

Chad Nixon

Medical information obtained from our cookbook is not intended as a substitute for professional care. If you have or suspect you have a problem, you should consult a healthcare provider.