When we have problems with intestinal dysbiosis, food intolerance or sensitivity to the most common foods, meals can become complicated.
Here we propose some easy recipes so that you can follow the rotation plan of permitted foods suggested in the follow-up of the breakfasts (or snacks) free of the most common foods in our diet such as egg, gluten or milk.
Here’s The List of “21+ Dairy Free Gluten Free Recipes”
Peel the apple, cut it into small pieces and mix it in a bowl with the teaspoon of lemon juice so that it does not oxidize.
Add the honey, cinnamon and nutmeg. Mix and let it rest while you prepare the porridge.
In a saucepan pour the plant-based drink, two teaspoons of cinnamon and bring to a boil.
When it starts to boil, lower the heat, add the oats and cook for 5 to 10 minutes, depending on how thick you like it.
Add the optional ingredients of your choice, mix with the apple in a bowl and ready!
A different porridge with millet to replace the oats: Boil 1 volume of millet for 2.5 L of water for about 30 min. Finish the cooking by adding plant-based drink to your liking to make it more or less liquid with the honey, cinnamon and nutmeg. Add the fruit and the optional ingredients of your choice.
2) Chia with chocolate and fruit
Ingredient
Quantity
Almond drink (or another plant-based drink) without added sugars
1 bowl (240 ml)
Cocoa powder (minimum 70% cocoa)
2 teaspoons
Maca powder
1 teaspoon
Chia seeds
3 teaspoons
Pure vanilla extract
A drop (optional)
Cinnamon
To sprinkle (optional)
Rice
2–3 teaspoons (optional)
Banana
1/2
Red fruits
1 portion
Walnuts
3–4
Step-by-Step Guide
In a bowl pour half of the almond drink and add the chia
Let it rest for about 30 minutes (you can keep it in the fridge the night before if your time is limited in the morning).
Mix the rest of the ingredients in a bowl with the other part of the drink until you obtain a homogeneous combination.
For a more substantial breakfast, cook a little rice and add it to the preparation (cold or hot). Add the rested chia with almond drink.
If you prefer, you can heat the mixture.
Cut the fruit of your choice into small pieces and add it to the preparation.
Optionally sprinkle with cinnamon and ready!
3) Avocado, corn, and tuna pancake
Ingredient
Quantity
Chickpea flour
1 cup (125 g)
Rice or almond drink (or another plant-based drink) without added sugars
1 bowl (250 ml)
Olive oil
2 tablespoons
Gluten-free yeast
1 teaspoon (optional)
Preparation
Pour the ingredients into a container and mix everything until you obtain a homogeneous dough.
Grease the griddle or pan where you are going to make the pancakes with olive or coconut oil. Pour the liquid dough little by little from the center until you obtain the desired size.
Cook for a few minutes until it can be turned easily, leave for a couple of minutes.
To spread:
Avocado cream with a ripe avocado: Mash the avocado with a fork until you form a lumpy mass. You can mix it with a pinch of pepper, 1 of salt, half a teaspoon of lemon.
Homemade peanut cream: grind peanuts for about 5 min until they release the oil and form a homogeneous and spreadable mass. If you do not want to make it, you can find organic peanut creams in stores without added sugars or additives (only the ground peanuts, sometimes with a pinch of salt)
4) Quinoa with fruit
Ingredient
Quantity
Coconut drink without added sugars
1 bowl (240 ml)
Honey
1 tablespoon
Quinoa
1/2 cup
Natural almonds
1 handful
Nectarine
1
Apricot
1
Cardamom powder
1/4 teaspoon (optional)
Cinnamon
1/4 teaspoon (optional)
Step-by-Step Guide
Wash the quinoa seeds under water, rubbing them gently with your hands. Then toast them a little in the pan so that they do not turn out watery when cooking.
Cook it: proportion 1 glass of quinoa – 1/2 glass of water (you can always add a little if it dries out before finishing the cooking). When it comes to a boil, leave the power almost at minimum, cover it for about 15 minutes, until the seed becomes transparent and the ring appears inside.
It is eaten cold or hot.
In a saucepan pour the coconut drink, the cinnamon, the cardamom and the honey, and heat gently until the mixture dissolves.
Remove from the heat. Serve in a bowl with the drink and add the almonds and the cut fruit on top.
Here’s the Remaining Recipes
5. Sheet Pan Salmon (or Tempeh) with Broccoli and Sweet Potatoes
6. Tomato Basil Soup (coconut milk) with Gluten-Free Croutons
7. Turkey (or Lentil) and Spinach Meatballs in Marinara
8. Cauliflower Rice Stir-Fry with Eggs (or Tofu Scramble)
9. Grilled Steak (or Portobello) Fajitas with Peppers and Onions
10. Dairy-Free “Creamy” Tuscan Chicken (or White Beans) with Cashew Cream
11. Baked Cod (or Eggplant) with Lemon Dill Sauce and Roasted Carrots
12. Ground Beef (or Walnut-Lentil) Taco Salad with Avocado Dressing
13. Spaghetti Squash Bolognese (grass-fed beef or lentils)
14. Coconut Curry Chicken (or Chickpea) with Green Beans
15. Breakfast for Dinner: Scrambled Eggs (or Tofu) with Bacon (turkey or coconut bacon) and Roasted Potatoes
16. Sheet Pan Sausage (Aidells chicken & apple or vegan) with Brussels Sprouts and Butternut Squash
17. Dairy-Free Meatloaf (turkey or lentil-walnut) with Cauliflower Mash
18. Pulled Pork (or Jackfruit) Lettuce Wraps with Slaw
19. Shrimp (or Hearts of Palm) Tacos with Cabbage and Lime Crema (coconut yogurt)
20. Beef & Broccoli (coconut aminos) over Cauliflower Rice
21. Italian Sausage (or Seitan-free vegan sausage) with Peppers and Onions (no bun)
22. Chicken (or Chickpea) Salad Stuffed Avocados
23. Roasted Vegetable and Quinoa Salad with Lemon Vinaigrette
24. Dairy-Free Creamy Tomato and Spinach Pasta (lentil or chickpea pasta)
