Breakfasts

Breakfast is a very important meal but is the one that you may find the most tricky to deal with. Many ordinary breakfast cereals are full of wheat and even those that aren't tend to have malt extract in them. This may be a problem for some coeliacs but most sufferers can have ordinary cornflakes or puffed rice. Those of you with wheat intolerance can have these and porridge oats or oatmeal too. Ordinary breads, toast, rolls, etc. are no-nos, so try any of my bread, biscuit (cookie) and cake recipes later in this book. For more ideas, have a look at the recipes in this section - any of them will make you a delicious breakfast to set you up for the day. Try to have a small glass of pure fruit juice or some fresh fruit with your meal, to help absorb any iron in the grains and to give you added vitamin C.

Plain Breakfast Muffins

These are also good split and buttered for tea. For a delicious variation, add 30 ml/2 tbsp raisins and 2.5 ml/½ tsp ground cinnamon to the mixture.

Makes 8

Sunflower oil, for greasing
100 g/4 oz/1 cup wheat-free/gluten-free flour
A pinch of salt
5 ml/1 tsp gluten-free baking powder
20 g/¾ oz/1½ tbsp butter or margarine, softened
15 ml/1 tbsp caster (superfine) sugar
200 ml/7 fl oz/scant 1 cup milk

Grease eight sections of a tartlet tin (patty pan) with oil.
Sift the flour, salt and baking powder together in a bowl.
Add the butter or margarine and work in with a fork until the mixture resembles breadcrumbs. Stir in the sugar.
Mix with the milk and beat to form a smooth batter.
Pour into the prepared sections of the tin and bake in a preheated oven at 200ºC/400ºF/gas mark 6 for 10 minutes until risen and golden and the centres spring back when lightly pressed. Transfer to a wire rack. Serve warm or cold.

American-style Buckwheat Pancakes

Makes about 12

175 g/6 oz/1½ cups buckwheat flour
10 ml/2 tsp gluten-free baking powder
A good pinch of salt
30 ml/2 tbsp caster (superfine) sugar
2 eggs, beaten
300 ml/½ pt/1¼ cups milk
Sunflower oil, for frying (sautéing)
Grilled (broiled) bacon (optional) and maple syrup, to serve

Mix the flour, baking powder, salt and sugar in a bowl. Make a well in the centre.
Add the eggs and half the milk and beat to form a smooth batter. Beat in the remaining milk.
Heat a little oil in a frying pan (skillet). Add 30 ml/2 tbsp of the batter and cook until risen and golden underneath. Flip over and cook the other side until golden. Slide out on to a plate and keep warm while cooking the remainder.
Serve hot with grilled bacon, if liked, and maple syrup.

Honey Nut Crunch

Those on a wheat-free diet can try using rolled oats instead of half or all of the millet.

Serves 6-8

175 g/6 oz /1½ cups millet flakes
90 ml/6 tbsp chopped mixed nuts
60 ml/4 tbsp clear honey
Milk, to serve

Put the millet and nuts in a heavy-based frying pan (skillet) over a moderate heat.
Cook, tossing all the time, for a few minutes until golden brown. Do not allow to burn. Turn the heat down to low.
Add the honey and stir until well coated. Cook for about 30 seconds until you can smell the sugar but the mixture is not getting over-brown.
Tip on to a sheet of non-stick baking parchment and leave to cool.
Store in an airtight container. Serve with milk.

Quinoa Porridge

Serves 1

25 g/1 oz/¼ cup quinoa
200 ml/7 fl oz/scant 1 cup water or milk
A pinch of salt
Milk, cream or yoghurt and sugar or honey, to serve

Wash the quinoa thoroughly in a sieve (strainer). Drain and tip into a non-stick saucepan.
Add the water or milk and a pinch of salt.
Bring to the boil, reduce the heat and simmer gently for about 20 minutes until soft and moist.
Tip into a bowl and serve with a little milk, cream or yoghurt and sugar or honey, to taste.

Blueberry Quinoa Porridge

Serves 1

25 g/1 oz/¼ cup quinoa
15 ml/1 tbsp dried blueberries
5 ml/1 tsp finely grated orange rind (optional)
200 ml/7 fl oz/scant 1 cup water
Clear honey, to taste
Milk, cream or yoghurt, to serve

Rinse the quinoa thoroughly in a sieve (strainer).
Tip into a non-stick saucepan and add the blueberries, orange rind (if using) and water.
Bring to the boil, reduce the heat and simmer gently for about 20 minutes until the grains are soft and moist and most of the liquid has been absorbed.
Sweeten to taste with honey. Serve in a bowl with a little milk, cream or yoghurt.

Apricot and Almond Quinoa

Serves 1

25 g/1 oz/¼ cup quinoa
4 ready-to-eat dried apricots, roughly chopped
200 ml/7 fl oz/scant 1 cup milk or water
15 ml/1 tbsp flaked (slivered) almonds
Clear honey, to taste
Milk, cream or yoghurt, to serve

Rinse the quinoa thoroughly in a sieve (strainer).
Drain and tip into a non-stick saucepan.
Add the apricots and milk or water. Bring to the boil, reduce the heat and simmer for about 20 minutes until the grains are soft and moist and most of the liquid has been absorbed.
Stir in the nuts and sweeten to taste with honey. Serve in a bowl with a little milk, cream or yoghurt.

Spiced Muesli

Wheat intolerance sufferers can substitute oats for the millet for a change.

Serves 1

30 ml/2 tbsp millet flakes
1 small handful of cornflakes
15 ml/1 tbsp dried mixed fruit (fruit cake mix)
15 ml/1 tbsp sunflower seeds
2.5 ml/½ tsp ground cinnamon
5 ml/1 tsp light brown sugar or clear honey, or to taste
Milk or yoghurt, to serve

Mix all the ingredients together in a bowl. Add milk or yoghurt and serve.

Strawberry Yoghurt Munch

Serves 1

25 g/1 oz/½ cup cornflakes
4 strawberries, thinly sliced
1 small carton of thick plain yoghurt
15 ml/1 tbsp clear honey

Put half the cornflakes in a bowl or sundae glass.
Add half the strawberries in a layer, then half the yoghurt.
Repeat the layers and top with a layer of honey. Eat straight away.

Banana Walnut Whip

Serves 1

1 large ripe banana
1 small carton of plain fromage frais
A little clear honey
15 ml/1 tbsp chopped walnuts
½ quantity of Cinnamon Toast, to serve

Mash the banana and beat in the fromage frais.
Sweeten with honey to taste and fold in the nuts. Spoon into a small bowl.
Serve with Cinnamon Toast.

Tropical Smoothie

Serves 1

1 ripe banana, cut into chunks
1 small ripe mango, peeled and all the flesh cut off the stone (pit)
100 ml/3½ fl oz/6½ tbsp milk
1 small carton of vanilla yoghurt
15 ml/1 tbsp ground almonds

Purée the banana and mango with a little of the milk in a blender or food processor until smooth.
Add the remaining ingredients and blend again until thick and frothy.
Pour into a large glass and serve.

Baked Ham and Eggs with Cherry Tomatoes

Serves 4

50 g/2 oz/¼ cup butter or margarine
4 slices of lean ham
8 eggs
12 cherry tomatoes, halved
Salt and freshly ground black pepper

Divide the butter or margarine between four individual shallow, ovenproof dishes. Place in a preheated oven at 180ºC/350ºF/gas mark 4 until melted and sizzling.
Remove from the oven and lay a slice of ham in each dish. Break 2 eggs into each one.
Arrange the halved cherry tomatoes around the edges and sprinkle with salt and lots of freshly ground pepper.
Bake for 10-15 minutes until the eggs are cooked to your liking. Serve hot.

Sausages with Tomatoes and Mushrooms

Buy bacon pieces or economy cooking bacon to make the sausages, they're much cheaper and you get a good mix of smoked and unsmoked bacon. You can make the sausages in advance and store in the fridge or freeze them to cook when you are ready.

Serves 4

450 g/1 lb belly pork slices
225 g/8 oz/2 cups bacon pieces
5 ml/1 tsp dried mixed herbs
A little salt and lots of freshly ground black pepper
15 g/½ oz/1 tbsp butter or margarine
15 ml/1 tbsp sunflower oil
100 g/4 oz button mushrooms, sliced
4 tomatoes, sliced
15 ml/1 tbsp chopped fresh parsley
Buttered toast, made with gluten-free/wheat-free bread, to serve

Cut the rind off the belly pork slices and remove any bones. Cut the meat into chunks.
Discard any bones, gristle or rind from the bacon. Cut into small pieces, if necessary.
Drop a piece at a time into a food processor with the machine running until finely chopped, or pass through a mincer (grinder).
Season with the herbs, salt and pepper.
Draw the mixture together into a ball. Remove any odd white stringy bits of gristly pork fat that haven't been chopped.
Shape the mixture into small sausages or balls.
Grill (broil) on foil on the grill (broiler) rack or dry-fry in a non-stick frying pan (skillet) for about 5-6 minutes, turning occasionally until golden and cooked through.
Meanwhile, heat the butter or margarine and oil together in another pan. Add the mushrooms and tomatoes and cook, stirring occasionally, until tender and cooked through. Season with a little salt and pepper and sprinkle with parsley.
Serve the sausages with the mushrooms and tomatoes and buttered toast.

Spiced Haddock Kedgeree

If you are lactose intolerant, omit the cream.

Serves 4

350 g/12 oz undyed smoked haddock fillet, skinned
50 g/2 oz/1D4 cup butter or margarine
2 spring onions (scallions), chopped
100 g/4 oz button mushrooms, sliced
225 g/8 oz/1 cup long-grain rice, rinsed and drained
1.5 ml/¼ tsp cayenne
Salt and freshly ground black pepper
10 ml/2 tsp lemon juice
300 ml/½ pt/1¼ cups water
2.5 ml/½ tsp garam masala
4 eggs
20 ml/4 tsp single (light) cream
30 ml/2 tbsp chopped fresh parsley or coriander (cilantro), to garnish

Cut the fish into bite-sized chunks, discarding any bones.
Heat the butter or margarine in a large frying pan (skillet). Add the spring onions and mushrooms and fry (sauté) for 2 minutes, stirring.
Add the rice, cayenne, some salt and pepper and the lemon juice, stirring until every grain of rice is glistening.
Add the fish and water. Bring to the boil, reduce the heat, cover and simmer very gently for 20 minutes until the rice is cooked and has absorbed nearly all the liquid. Stir in the garam masala. Taste and add a little more salt and pepper, if necessary.
Make four 'wells' in the mixture and break an egg into each. Spoon the cream over each egg. Re-cover and cook gently for about 10 minutes until the eggs are set. Sprinkle with parsley or coriander and serve straight from the pan.

Kippers and Scrambled Egg

You can also make scrambled eggs in the microwave. Simply whisk the milk and eggs together. Add the butter or margarine and a little seasoning and cook on High for about 45 seconds per egg, stirring every minute until lightly scrambled but still slightly 'wet'. Leave to stand for 2 minutes to complete cooking.

Serves 4

4 boneless kipper fillets
15 g/½ oz/1 tbsp butter or margarine
45 ml/3 tbsp milk
6 eggs
Salt and freshly ground black pepper
Wheat-free/gluten-free bread and butter, to serve

Put the kipper fillets in a pan of gently simmering water. Cover and cook for 5 minutes. Remove with a fish slice, drain well and transfer to warm plates.
Meanwhile, melt the butter or margarine in a non-stick saucepan. Whisk in the eggs, milk and a little salt and pepper. Cook over a gentle heat, stirring until scrambled. Do not allow to boil.
Spoon on to the plates with the kippers and serve with wheat-free/gluten-free bread and butter.

Hash Browns with Crispy Bacon

Serves 4

4 large floury potatoes, diced
1 large onion, finely chopped
25 g/1 oz/2 tbsp butter or margarine
15 ml/1 tbsp sunflower oil
5 ml/1 tsp paprika
Salt and freshly ground black pepper
4 or 8 rashers (slices) of lean back bacon, rinded

Boil the potatoes in lightly salted water for about 5 minutes until just tender. Drain.
Meanwhile, fry (sauté) the onion in the butter or margarine and oil in a large frying pan (skillet) for 2 minutes until softened.
Add the potatoes, paprika and some salt and pepper. Fry, tossing and pressing with a fish slice, until the potatoes are breaking up and turning golden.
Grill (broil) or fry the bacon until crisp and golden on both sides. Serve with the Hash Browns.

The Great English Breakfast

Serves 4

4 large flat mushrooms
75 ml/5 tbsp water
Salt and freshly ground black pepper
60 ml/4 tbsp sunflower oil
2 cooked potatoes, sliced
4 or 8 rashers (slices) of lean back bacon, rinded
2 large tomatoes, halved
4 eggs

Peel the mushrooms if necessary and put them into a frying pan (skillet). Add the water and some salt and pepper. Cover with a lid or foil and cook gently until tender and the liquid has evaporated.
Meanwhile, heat half the oil in a second frying pan and fry (sauté) the potatoes until golden on both sides. Transfer to a plate and keep warm.
Grill (broil) the bacon and tomatoes, turning once, until the bacon is golden and sizzling on each side and the tomatoes are just tender but still hold their shape.
Wipe out the frying pan the potatoes were in and heat the remaining oil in the cleaned pan. Crack the eggs one at a time into a cup, then slide into the pan and fry them until cooked to your liking. Transfer to warm plates.
Add the potatoes, mushrooms, bacon and tomatoes and serve.

Bacon and Banana Kebabs on Potato Slabs

Try this too with dried apricots, prunes or mushrooms in the bacon - all are really delicious.

Serves 4

1 very large potato, scrubbed
30 ml/2 tbsp sunflower oil
8 lean rashers (slices) of streaky bacon
4 bananas, each cut into 4 chunks

Cut the potato lengthways into four thick slices.
Heat the oil in a frying pan (skillet) and fry (sauté) the potato slices until golden brown on each side. Cover the pan with a lid, turn down the heat and continue to cook until the slices are tender - about 8 minutes in all.
Meanwhile, cut each slice of bacon in half and roll each half round a chunk of banana. Thread on four kebab skewers. Place under a hot grill (broiler) and cook, turning occasionally, until the bacon is golden and the banana is softening.
Put the slices of potato on four warm plates. Slide a kebab off the skewer on to each slice and serve hot.

Cinnamon Toast

If making this for one, use half the egg. The other half may be stored in the fridge for later use. For example, to make a sandwich filling for one, beat it with a dash of milk, season and fry (sauté) in a little butter or margarine in a frying pan (skillet). Alternatively, use it for glazing pastry (paste).

Serves 2

1 small egg
30 ml/2 tbsp milk
4 slices of wheat-free/gluten-free bread
25 g/1 oz/2 tbsp butter or margarine
20 g/¾ oz/1½ tbsp caster (superfine) sugar
5 ml/1 tsp ground cinnamon

Beat the egg and milk together. Dip in the bread to coat completely.
Fry in the butter or margarine until golden brown on both sides.
Mix the sugar and cinnamon together and sprinkle all over the toast.
Cut into halves and serve.