I am always trying to find new ways to support my food sensitivity clients through the elimination diet process on their quest to eliminate their unwanted symptoms. This led me to start a series of ways to food prep on an elimination diet for breakfast, lunch, dinner and snacks! For instance, if you just realized that you are sensitive to gluten and dairy, how do you cook Gluten and Dairy Free Breakfast?
How To Cook Breakfast If You Have Food Sensitivities
Since every person has different food sensitivities it impossible for one recipe to work for everyone, or even 2 people! From one client to the next there will be sensitivities to different spices, oils, proteins, starches, vegetables, fruits, nuts and sweeteners! Enter the concept of technique cooking.
Technique cooking is using the same method of cooking for a variety of different ingredients. My favorite example is tacos. I make tacos every other week and vary up the protein and the type of salsa to create a unique combination of different flavors. One week can be traditional beef or turkey with salsa, the next lentil tacos and the next fish tacos with mango salsa. This has been helpful in my own life to keep variety in my meals from week to week with the same easy cooking methods. It has also helped me provide my clients with flexibility so they can choose what they want based on their food preferences, not mine! It is infinitely helpful for my food sensitivity clients as they can make recipes from the foods in their plan and add new ingredients as they progress through the elimination diet.
To use this blog series choose from the items on the list the foods that fit your food sensitivity needs. I have chosen the ingredients that will pair well given the recipe in the making. Here I wanted to share 3 spins on a savory breakfast.
Gluten and Dairy Free Breakfast Ideas
Three easy recipes for breakfast if you have food sensitivities
Scrambles are a Gluten and Dairy Free Breakfast Favorite
- Start with your proteins: eggs, tofu (soy). This will serve as the base for your scramble.
- Then choose your vegetables: zucchini, bell peppers, spinach, tomato, broccoli, yellow squash, mushrooms, onion, asparagus, leek. These vegetables all pair well in a savory breakfast hash and taste good sauteed or steamed.
- Add some cheese: cheddar, American, dairy free cheese (soy, tapioca, almond), goat cheese. There are different ways to get the creaminess and the texture of cheese depending on your results.
- Don’t forget the fat: Olive oil, butter, ghee, coconut oil, sunflower oil, nut oils corn oil, soybean oil. This will be used to saute the vegetables and proteins.
- Finally the seasonings: Salt, pepper, garlic, basil, cumin, paprika. These seasonings pair well with a scramble.
- Heat about 1-2 tbsp of oil in a frying pan over medium high heat.
- Once oil is hot, saute the vegetables of your choice until tender (about 3-6 minutes depending on the vegetables used). Try to cut the vegetables in the same size so they cook similarly.
- Add in scrambled eggs or ground tofu and saute until eggs are completely cooked through and firm or until tofu is lightly browned.
- Right before your eggs/tofu are done cooking, add your cheese into the pan and mix in until melted. Season with seasonings of your choice.
You may choose to serve your scramble with toast, crackers, or fruit to complete your breakfast.
- Start with your protein: Ground turkey, ground beef, ground lamb, ground pork, eggs, ground chicken, tofu. These proteins can work for breakfast!
- Then, choose your starch: sweet potato, white potato. This will be the starch for your hash.
- Add in some vegetables: zucchini, bell peppers, spinach, tomato, broccoli, yellow squash, mushrooms, onion, asparagus, leek. These vegetables pair well with a savory breakfast and are tasty when sauteed.
- Don’t forget the fat: Olive oil, butter, ghee, coconut oil, sunflower oil, nut oils corn oil, soybean oil. These oils will serve to saute your veggies and help brown the leaner meats that do not have a high fat content.
- Finally, the seasonings: Salt, pepper, cumin, garlic, cayenne pepper, paprika, turmeric.
- Cook 2 potatoes in the microwave until tender, but not too mushy (about 5-6 minutes. Peel and cut into small cubes
- Heat 2 tbsp oil in large skillet over medium high heat and add vegetables. Cook until tender (about 3-6 minutes depending on the vegetables used). Remove from pan and set aside.
- Ground meats are easily prepared by sauteing them in a fry pan (for chicken, turkey or tofu use a small amount of oil) over medium high heat. Add seasonings to flavor the meat. Ground meat is done when the internal temperature reach 160 degrees F for beef, pork, veal, and lamb, and 165 degrees F for chicken and turkey. Eggs can be prepared by scrambling, frying, poaching, or hard boiling them. Tofu can be crumbled or cut into small cubes and sauteed in a fry pan.
- Stir together protein, potatoes and veggies.
Egg Muffin Tins
- Start with the protein: eggs in this case!
- Next, add in some vegetables: zucchini, bell peppers, spinach, tomato, broccoli, yellow squash, mushrooms, onion, asparagus, leek.
- Them, pick your Cheese: cheddar, american, dairy free cheese (soy, tapioca, almond), goat cheese.
- Don’t forget the fat: Olive oil, butter, ghee, coconut oil, sunflower oil, nut oils corn oil, soybean oil.
- Finally, some seasonings: Salt, pepper, garlic, basil
- Preheat oven to 350 degrees F.
- Scramble your eggs and add in mix ins of your choice.
- Grease a muffin pan with oil, butter, or ghee and pour the eggs in about ¾ of the way.
- Bake for about 20 minutes or until puffed and center is firm.
Looking for more information for cooking with food sensitivities?
If you found this blog helpful, check out our LEAP Food Sensitivity Survival Guide!
This is unlike any other food sensitivity book you have ever read. Why? Because our book encourages you to focus on foods that you CAN eat. Our Cooking with Food Sensitivities Survival Guide will walk through each step of food preparation with 10 recipes and graphics for breakfast, lunch, dinner, and snacks that can be catered to your specific results.
Using technique cooking, the recipe templates give you tons of breakfast, lunch, dinner and snack ideas for your and your family.
Dana uses her advanced training in functional nutrition and food sensitivities to help her clients love and trust food again as they heal from years of painful symptoms that have dominated their lives. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Food Sensitivities Survival Guide.