Nutrition experts say that breakfast is the most important meal of the day. It is certainly my favorite meal of the day. In fact, one of my final thoughts before drifting off to sleep at night is, “What’s for breakfast?” There is something really special about the beginning of each day; it’s another opportunity to start anew and get things right with the world, so I always want my breakfast to be as healthy as possible.
My favorite is some type of whole grain (usually creamy, hearty hot cereal such as gluten-free oatmeal), but on weekends it might be scrambled eggs or French toast. I love to host brunch with casseroles like Quiche Lorraine or an Egg & Sausage Brunch Casserole. Whatever your preference, this chapter has all the basics—even a healthy smoothie!
Egg & Sausage Brunch Casserole
Q
Quick
V
Vegetarian
Q, V
Makes 8 (4-inch) pancakes
Preparation time: 5 minutes
Cooking time: 5 to 8 minutes per pancake
What is more American than pancakes for breakfast? I usually reserve pancakes for weekends when there is more time, but you can also make this batter the night before, refrigerate in the blender or a jar, and just shake it up the next morning before cooking. If the batter is too thick, add 1 tablespoon of milk at a time to restore the right consistency. A squeeze of lemon juice also revives the leavening if it seems to have lost its mojo overnight. For even lighter pancakes, sift the dry ingredients together before blending.
1 In a blender, blend all ingredients together until smooth (use ⅓ cup milk to start). Let the batter stand while preheating the skillet or griddle to medium heat.
2 Lightly oil the hot skillet. Fry a test pancake using a scant ¼ cup batter. Adjust the batter if necessary by adding the remaining milk—a tablespoon at a time—if it seems too thick. Adjust the heat under the skillet or griddle if it is too high or too low. Fry until the tops are bubbly, 3 to 5 minutes. Turn and cook until the pancakes are golden brown, 2 to 3 minutes longer. Serve immediately.
Per serving (2 pancakes): 180 calories; 4g protein; 5g total fat; 1g fiber; 32g carbohydrates; 55mg cholesterol; 560mg sodium
Q, V
Makes 8 (4-inch) pancakes
Preparation time: 5 minutes
Cooking time: 5 to 8 minutes per pancake
Buckwheat pancakes are sometimes called blini, and people who like them also like the flavor of buckwheat, which is stronger than that of many gluten-free flours. Sifting the dry ingredients after measuring will make these pancakes lighter.
1 In a blender, blend all ingredients together until smooth (use ⅓ cup milk to start). Let the batter stand while preheating the skillet or griddle to medium heat.
2 Lightly oil the hot skillet. Fry a test pancake using a scant ¼ cup batter. Adjust the batter if necessary by adding the remaining milk—a tablespoon at a time—if it seems too thick. Cook until the tops are bubbly, 3 to 5 minutes. Turn; cook until golden brown, 2 to 3 minutes longer.
Per serving (2 pancakes): 180 calories; 4g protein; 5g total fat; 2g fiber; 30g carbohydrates; 48mg cholesterol; 493mg sodium
Q, V
Makes 8 slices
Preparation time: 5 minutes
Cooking time: 3 to 5 minutes per slice
I love to make French toast on weekends, when I can savor each bite . . . along with a strong cup of coffee. You can use any topping you like (see suggestions below). In summer, I often use seasonal chopped fruit, such as peaches, plums, or nectarines tossed with a little sugar. For special occasions, kids (and adults who eat like kids!) love it topped with chocolate-hazelnut spread.
1 In a wide shallow bowl or pie plate, whisk together the eggs, milk, vanilla, cinnamon, and salt until all of the egg membrane is thoroughly broken up.
2 Heat a light coating of oil in a large heavy skillet or griddle on medium heat. Dip both sides of the bread slices into the egg mixture, shake off excess, and fry until well browned on both sides, 3 to 5 minutes.
3 Serve warm with toppings of choice.
Per slice: 100 calories; 5g protein; 3g total fat; 1g fiber; 13g carbohydrates; 70mg cholesterol; 196mg sodium
Q, V
Makes 4 (8-inch) waffles
Preparation time: 5 minutes
Cooking time: 4 to 6 minutes per waffle
Don’t you just love a crisp waffle for breakfast, buttered and drizzled with maple syrup? Or dressed up with yogurt and ripe, fresh fruit? Me, too! Be sure to prepare your waffle iron (regular or Belgian) following the manufacturer’s directions, since brands may differ. The dimensions and number of waffles will also vary depending on the size of your particular appliance.
1 In a medium bowl, whisk all of the ingredients together until well blended. Heat the waffle iron according to the manufacturer’s directions.
2 Pour one-quarter of the batter (or the manufacturer’s recommended amount) onto the heated waffle iron. Close and bake until the steaming stops and the waffle is deeply browned, 4 to 6 minutes depending on your appliance. Repeat with remaining batter. Serve immediately.
Per waffle: 415 calories; 7g protein; 17g total fat; 2g fiber; 62g carbohydrates; 95mg cholesterol; 1120mg sodium
Makes 6 slices
Preparation time: 15 minutes
Baking time: 30 to 35 minutes
Pizza doesn’t have to be eaten at lunch or dinner or be “Italian,” for that matter. Why not try it for breakfast? This version is simply a gluten-free pizza crust with eggs, bacon, and cheese as the topping. Make the pizza the night before and cut it into 6 serving slices, then refrigerate. Microwave a slice on Low power the next morning and you have gluten-free fast food! If you’re interested in a sweet breakfast pizza, see the next recipe.
1 Make the crust: Arrange oven racks in the bottom and middle of the oven. Preheat the oven to 425ºF. Grease (use shortening or butter, not oil or cooking spray) a 12-inch nonstick pizza pan (gray, not black). Dissolve the yeast and sugar in the warm milk for 5 minutes. In a food processor, blend all of the crust ingredients, including the yeast mixture, until the dough forms a ball. The dough will be quite soft.
2 Put the dough on the pizza pan. Liberally sprinkle rice flour on the dough; then press the dough into a 12-inch circle on the pan with your hands, continuing to dust the dough with flour to prevent sticking to your hands. At first, it will seem as though there is not enough dough to cover the pan, but don’t worry—it is just the right amount. Make the edges thicker to contain the toppings, taking care to make the dough as smooth as possible. The smoother you can shape the dough, especially around the edges, the prettier the crust.
3 Bake the crust on the bottom rack for 10 minutes to brown the bottom. Remove from the oven. Sprinkle the crust with ½ cup of the cheese to serve as a base for the toppings. Chop the scrambled eggs into little pieces and arrange on the cheese, along with the green onions, bacon, and tomatoes. Sprinkle evenly with the remaining cheese.
4 Bake on the middle rack until the cheese is nicely browned, 20 to 25 minutes. Cool for 10 minutes on a wire rack, then cut into 6 slices.
Per slice: 270 calories; 13g protein; 12g total fat; 2g fiber; 28g carbohydrates; 133mg cholesterol; 378mg sodium
V
Makes 6 slices
Preparation time: 10 minutes
Baking time: 30 to 35 minutes
Pizza doesn’t have to be savory or topped with meat to be delicious; try this sweet breakfast version for a delightful change of pace.
1 Make the crust: Arrange oven racks in the bottom and middle positions of the oven. Preheat the oven to 425ºF. Grease (use shortening or butter, not oil or cooking spray) a 12-inch nonstick pizza pan (gray, not black). Dissolve the yeast and sugar in the warm milk for 5 minutes. In a food processor, blend all of the crust ingredients, including the yeast mixture, until the dough forms a ball. The dough will be quite soft.
2 Put the dough on the pizza pan. Liberally sprinkle rice flour on the dough; then press the dough into a 12-inch circle on the pan with your hands, continuing to dust the dough with flour to prevent sticking to your hands. Make the edges thicker to contain the toppings. The smoother you can shape the dough, especially around the edges, the prettier the crust. Set aside while making the topping.
3 Make the topping: In a small heavy saucepan, whisk together the sugar, cornstarch, cinnamon, and salt until thoroughly blended. Place over medium heat, add the orange juice, and cook, stirring constantly, until the mixture thickens. Remove from the heat. Stir in the dried fruit; set aside to cool slightly while the crust prebakes.
4 Bake the crust on the bottom rack for 10 minutes to brown the bottom. Remove from the oven. Spread the topping evenly on the crust and sprinkle with the almonds.
5 Bake on the middle rack until the crust is nicely browned, about 20 minutes. Remove from the oven and cool for 10 minutes on a wire rack. Dust with powdered sugar just before cutting into 6 slices. Serve slightly warm.
Per slice: 485 calories; 6g protein; 10g total fat; 3g fiber; 99g carbohydrates; 1mg cholesterol; 198mg sodium
V
Makes 10 servings
Preparation time: 10 minutes
Baking time: 30 to 35 minutes
This moist cake is perfect for weekend brunches, and it is sweet enough to also serve as a dessert. It is a perfect brunch complement to savory dishes such as eggs and bacon.
1 Place a rack in the middle of the oven. Preheat the oven to 350ºF. Generously grease a 7x11-inch nonstick pan (gray, not black).
2 Make the cake: In a large bowl, beat the sugar, eggs, oil, and vanilla with an electric mixer on low speed until well blended, about 1 minute.
3 In a medium bowl, whisk together the flour blend, xanthan gum, cinnamon, baking powder, baking soda, and salt.
4 On low speed, beat the flour mixture into the egg mixture, alternating with the buttermilk, beginning and ending with the flour mixture. Spread the batter evenly in the pan.
5 Make the topping: In a small bowl, use a fork to mash together the brown sugar, butter, cinnamon, and flour blend until it is crumbly. Sprinkle evenly over the batter.
6 Bake until the top is golden brown and a toothpick inserted into the center comes out clean, 30 to 35 minutes. Cool the cake in the pan on a wire rack for 30 minutes before cutting. Serve slightly warm.
Per slice: 270 calories; 3g protein; 11g total fat; 1g fiber; 42g carbohydrates; 44mg cholesterol; 248mg sodium
Add 1 tablespoon grated orange zest and 1 cup dried cranberries to the batter; omit the cinnamon in the cake batter. Proceed as directed.
Per slice: 270 calories; 3g protein; 11g total fat; 2g fiber; 42g carbohydrates; 44mg cholesterol; 247mg sodium
Add 1½ tablespoons poppy seeds and 1 tablespoon grated lemon zest to the batter. Proceed as directed.
Per slice: 275 calories; 3g protein; 11g total fat; 1g fiber; 42g carbohydrates; 44mg cholesterol; 247mg sodium
V
Makes 8 servings Preparation time: 20 minutes
Chilling time: 1 hour to overnight
Baking time: 1 hour
This dish—sometimes called a strata—is perfect for entertaining guests or for a lazy weekend brunch for your family. Assemble it the night before, freeing you to focus on the meal’s other dishes that may need your last-minute attention. This dish is a wonderful way to showcase seasonal vegetables, so feel free to vary it with your own style (see below).
1 Grease a 9x13-inch glass or ceramic baking dish for a custardy bottom or a nonstick pan (gray, not black) for a browned, crispier bottom. Cut the bread into ¾-inch cubes and place in a large bowl. Add the mushrooms, sausage, and 1½ cups of the mozzarella. Add the asparagus and onion and stir together with a spatula. Spread evenly in the baking dish.
2 In a medium bowl, whisk together the eggs, milk, garlic, Italian seasoning, salt, and pepper until thoroughly blended and then pour the mixture evenly over the bread. With a spatula, press on the bread cubes to flatten a bit and make sure they are immersed in the liquid. Refrigerate, tightly covered, for at least 1 hour to let the bread soak up the liquids, up to overnight.
3 Place a rack in the middle of the oven. Preheat the oven to 350°F. Uncover the casserole and bake for 45 minutes. Sprinkle with the Parmesan and the remaining ½ cup mozzarella and continue baking until the cheese is melted and browned, about 10 more minutes. Remove the casserole from the oven and let stand for 10 minutes, then cut and serve, garnished with the parsley.
Per serving: 335 calories; 19g protein; 18g total fat; 2g fiber; 24g carbohydrates; 180mg cholesterol; 659mg sodium
This recipe just begs for tinkering. Next time, try Mexican-style with chorizo instead of Italian sausage, dried oregano instead of Italian seasoning, and corn instead of asparagus. Another time, go Southern-style with ham instead of Italian sausage, ½ teaspoon Cajun seasoning instead of Italian seasoning, and chopped kale, chopped okra, or baby spinach instead of asparagus. The recipe can go Greek, with ground lamb instead of Italian sausage, oregano instead of Italian seasoning, and eggplant or zucchini instead of asparagus, plus a handful of feta for an authentic Greek touch.
Makes 6 servings
Prep time: 15 minutes
Cooking time: 50 to 55 minutes
Quiche is perfect for Sunday brunch, but it is also appropriate for luncheons and even dinner. The wee bit of sugar and nutmeg in the filling makes the flavors pop. Pair this quiche with a crisp tossed salad or fresh fruit.
1 Arrange racks in the bottom and middle positions of the oven. Preheat the oven to 375°F. Place the piecrust on a rimmed baking sheet for easier handling.
2 In a heavy skillet, fry the bacon over medium heat until crisp, drain on a paper towel, and finely chop. Sprinkle the bacon and the cheese in the bottom of the crust. Discard all but 1 tablespoon of bacon grease from the skillet and fry the onion in it over medium heat until golden and translucent, 3 to 5 minutes. Arrange the onion over the cheese.
3 In a medium bowl, whisk the cornstarch into ¼ cup of the half-and-half until smooth, and then add the rest of the half-and-half. Whisk in the eggs until smooth and then whisk in the salt, sugar, nutmeg, and pepper until well blended. Pour over the cheese.
4 Bake the quiche on the bottom rack of the oven for 15 minutes, then shift it to the middle rack. Continue baking until a knife inserted in the center comes out clean, another 35 to 40 minutes. Lay strips of aluminum foil over the piecrust edge if it browns too quickly. Remove from the oven and let stand for 10 minutes on a wire rack before cutting into 6 slices. Serve warm.
Per serving: 360 calories; 13g protein; 23g total fat; 1g fiber; 23g carbohydrates; 155mg cholesterol; 508mg sodium
For easier handling, roll piecrust dough between two sheets of heavy-duty plastic wrap, anchored by a wet paper towel underneath to prevent slipping.
Quiche Lorraine is delicious as is, but it’s also a great dish to get more vegetables into your diet. When I tested this recipe, I used ½ cup chopped asparagus, spinach, or broccoli. But my favorite was dried tomatoes, which not only add flavor but interesting color as well. Adding vegetables is a great way to use up leftover cooked vegetables.
Makes 6 servings
Preparation time: 10 minutes
Baking time: 30 to 40 minutes
It is absolutely amazing how this recipe miraculously turns into a quiche that is perfect for dinner, lunch, or brunch—yet you don’t have to make a pastry crust, as you do with the previous recipe for Quiche Lorraine. You can use your favorite cheese alternative, but the flavor won’t be as strong as real Swiss cheese. I like to serve this to my egg-free guests.
1 Preheat the oven to 400ºF. Lightly grease a 9-inch glass pie plate and sprinkle the ham and cheese evenly on the bottom. Whisk together all of the remaining ingredients until smooth and pour over the ham and cheese.
2 Bake until the top is golden brown, 30 to 40 minutes. Cool on a wire rack for 5 minutes before cutting into 6 slices. Serve hot.
Per serving: 265 calories; 12g protein; 16g total fat; 1g fiber; 19g carbohydrates; 53mg cholesterol; 527mg sodium
V
Makes 8 servings of 1½ cup each
Preparation time: 10 minutes
Baking time: 20 minutes or more
This not-too-sweet recipe fits nicely in a fairly thin layer on a 10x15-inch rimmed baking sheet. For more sweetness, increase the honey or brown sugar by a tablespoon each time until you reach your desired level. Vary the dried fruit as you wish—try dried cherries, blueberries, peaches, or bananas—and feel free to use more or less of various kinds of nuts. In other words, make this your own!
*Check with your physician before eating gluten-free oats.
1 Place a rack in the middle of the oven. Preheat the oven to 300ºF. Line a 10x15-inch rimmed baking sheet (not nonstick) with parchment paper.
2 In a large mixing bowl, stir together the first seven ingredients (rolled oats through salt) until thoroughly blended.
3 In a measuring cup, whisk together the hot water, honey, brown sugar, oil, and vanilla until smooth. With a spatula, toss this mixture with the oat mixture until thoroughly coated and then spread it evenly in the pan.
4 Bake until the granola is lightly browned, stirring every 10 minutes to promote even browning, 20 to 30 minutes. For darker granola, bake in additional 5-minute increments, stirring each time. Watch carefully to avoid burning. Remove from the oven and cool completely. Add the dried fruit. Store in an airtight container in a dark, dry place.
Per serving: 250 calories; 6g protein; 10g total fat; 4g fiber; 38g carbohydrates; 0mg cholesterol; 84mg sodium
The Whole Grains Council recommends that we eat three to five daily servings of whole grains because they are an essential and very nutritious component of a healthy diet. Although whole grains can be found in cold cereals, a hearty stick-to-your ribs hot cereal for breakfast is an absolute necessity for many of us.
Just because you don’t eat wheat doesn’t mean you can’t have hot cereal. There are many gluten-free grains (some are seeds, but we often call them all grains for easy reference because they can be used in similar ways). Listed below are many grains that are delicious when topped with sugar, cinnamon, honey, maple syrup, brown sugar, fresh fruit, jam, jelly, or nuts. All grains are vegetarian as long they are prepared with water or vegetable broth.
The following table gives you basic guidelines on how to cook them. Use salt as you wish. Serves 4.
| Grain/Seed (1 cup) |
Water or Broth | Approximate Cooking Time |
|---|---|---|
| Amaranth | 2 cups | 20 to 25 minutes |
| Brown rice | 2½ cups | 50 to 55 minutes |
| Buckwheat | 2 cups | 15 to 20 minutes |
| Corn grits (polenta) | 4 cups | 10 to 15 minutes |
| Kañiwa (baby quinoa) | 2 cups | 15 to 20 minutes |
| Millet whole grains | 4 cups | 35 to 40 minutes |
| Millet grits/meal | 3 cups | 10 to 15 minutes |
| Oat groats** | 3 cups | 40 to 45 minutes |
| Oats (steel-cut)** | 4 cups | 10 to 15 minutes |
| Quinoa | 2 cups | 15 to 20 minutes |
| Sorghum* | 2 cups | 45 to 60 minutes |
| Teff | 3 cups | 10 to 15 minutes |
| Wild rice | 4 cups | 40 minutes |
*Soak whole sorghum grains in water overnight. Drain thoroughly, then cook as directed above.
**Check with your physician before eating gluten-free oats.
For detailed information on the nutrient content of these whole grains, see The Gluten-Free Diet: A Comprehensive Resource Guide, by Shelley Case, RD (Case Nutrition Counseling, Inc., 2013).
Q, V
Makes 2 smoothies (1 cup each)
Preparation time: 5 minutes
You can pack (sneak) a ton of nutrients into a simple little smoothie. Here is my super-easy recipe for two servings. You can replace the spinach or kale with other vegetables such as celery, carrots, or whatever you like . . . just pack it with whole, nutritious foods. Smoothies are not just for breakfast, either: A famous resort serves healthy afternoon smoothies to bridge the gap between lunch and dinner. Great idea!
Place all of the ingredients in a blender and blend until very smooth. Pour into glasses and serve immediately.
Per serving: 235 calories; 14g protein; 5g total fat; 6g fiber; 37g carbohydrates; 6mg cholesterol; 93mg sodium
There are many nutritious protein powders available today, such as pea, soy, rice, hemp (and whey, if you tolerate dairy). Read the labels carefully to choose one that is right for you. My own smoothies include a wide variety of powders, rotating through my favorites of hemp, pea, and rice, but I also stir the protein powder into yogurt, breakfast cereal, or puddings whenever they can use a healthy protein boost.
