Great gluten-free break­fast op­tions

North Waikato News - - SPORT -

Q: I’ve re­cently been di­ag­nosed with coeliac dis­ease and I am find­ing break­fast dif­fi­cult as all myusual op­tions are out now. What are some good gluten-free break­fast op­tions? – Kathy

Many peo­ple have grown up eat­ing ei­ther toast or ce­real for break­fast, both of which nor­mally con­tain gluten, so break­fast can of­ten be chal­leng­ing for them when gluten is elim­i­nated from their way of eat­ing. There are gluten-free breads and ce­re­als avail­able, but it’s im­por­tant to know that be­ing gluten-free doesn’t nec­es­sar­ily make them nu­tri­tious choices (although some of th­ese will be).

What you choose to eat and drink at break­fast will ei­ther set you up for smooth sail­ing or cre­ate big chal­lenges when it comes to your en­ergy, mood and food choices later in the day. Since you are al­ready mak­ing some changes to the way you eat, this presents a great op­por­tu­nity to en­sure your break­fasts are highly nour­ish­ing.


At this point I would like to en­cour­age you to chal­lenge the con­cept of what many con­sider to be a con­ven­tional break­fast. When you do this, it opens up many more ways in which you can nour­ish your­self each morn­ing.

So rather than choos­ing from a per­mit­ted list of ‘‘break­fast’’ foods or meals, you might like to try bas­ing your choice purely on what you feel would be nour­ish­ing for you in that mo­ment. If it’s not some­thing that you would typ­i­cally view as a break­fast food, it truly doesn’t mat­ter. Left over casse­role can be highly nour­ish­ing, for ex­am­ple.

But if you would pre­fer to stick to some more con­ven­tional op­tions, that’s per­fectly OK too. Here are some gluten-free break­fast sug­ges­tions:

Poached eggs and greens with or without good qual­ity gluten-free toast.

Omelette filled with veg­eta­bles and herbs.

Av­o­cado or nut but­ter on good qual­ity gluten-free toast.

Quinoa, mil­let or rice por­ridge.

Chia seed or buck­wheat pud­ding. Gluten-free muesli. Green smoothie. Please note that if you used your toaster for reg­u­lar wheat bread prior to be­ing di­ag­nosed with coeliac dis­ease, or if oth­ers in Email your ques­tions for Dr Libby to ask.dr­libby@fair­fax­me­ Please note, only a se­lec­tion of ques­tions can be an­swered. your house­hold still use the toaster to toast wheat bread, you will need a new toaster that is used ex­clu­sively for gluten-free bread.

This is be­cause cross­con­tam­i­na­tion from crumbs in the toaster can oc­cur, and even a sin­gle gluten-con­tain­ing crumb is enough to trig­ger a re­ac­tion.

Dr Libby is a nu­tri­tional bio­chemist, best-sell­ing au­thor and speaker. The ad­vice con­tained in this col­umn is not in­tended to be a sub­sti­tute for direct, per­son­alised ad­vice from a health pro­fes­sional. See Dr Libby live dur­ing her up­com­ing ‘WhatAmI Sup­posed To Eat?’ tour through­out New Zealand. For more in­for­ma­tion and to pur­chase tick­ets, visit dr­


An omelette filled with veg­eta­bles and herbs is a great gluten-free break­fast.

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