Breakfast!

I find this a fun and easy meal. Lots of options, both home cooking and portable. With a teenager there needs to be a meal that can be quick, packed for school and filling. If I haven't said it, caution needs to be given to CALORIES in food. Much of the gluten free foods that are pre-made tend to have a higher carb, fat and calorie count. A mindful eye on these as you navigate the day will certainly help prevent weight gain, the complaint I hear most often from my adult Celiac friends and have observed in my son who gained 70 pounds in 4 months! Yikes.

So what might a gluten free menu look like for breakfast? Following are a few or our favorite hot meal menus and a couple of pack and carry meals to consider. Also, there is that eating out thing. A few suggestions for ordering off the menu! There is much opportunity for creativity. As for cooking, if you liked it before, you can make it now.....with a change in an ingredient or two. Not a "loss" but a change.:-)

Pancakes and Eggs

Bisquick Gluten Free (AWESOME) or any other gluten free pancake mix
Syrup
Butter
Eggs cooked just how you like them
Fruit to top the pancakes or eat on the side

Bagel Breakfast Sandwich

Udi's Bagel, toasted and filled with the following:
Scrambled Eggs or Egg substitute
Ham (Boarshead or other gluten free, lean brand)
2 % Cheddar Cheese Slice

Yoplait Light Yogurt or Carbmaster Yogurt

French Toast

Gluten Free Bread (Udi's, Rudi's or other favorite brand)
Dip in the following mixture:

1 cup half-and-half OR Skim Milk

3 large eggs OR Egg Substitute

2 tablespoons honey, warmed in microwave for 20 seconds

1/4 teaspoon salt

Two strips of Bacon

Berries

On the Run

Donut (Glutino or Kinnikinick) OR Muffin (Glutino) 

Sliced Apples or Light Fruit Cup

Yoplait Light Yogurt or Carbmaster Yogurt

Working LEAN Breakfast

EAS AdvantEdge Carb Control Drink

Restaurant Dining

Scrambled eggs - I request shell eggs cooked in a pan

Ham or lean side meat (steak, beef patty) - Bacon may be fine, but request to see label :-) OR

Cottage Cheese

Tomato Slices on the side

Fruit cup

Plain Yogurt - NO granola or toppings ASK to know the brand/ingredients of the yogurt.

               Some use gluten as a stabilizer.

If you know you are going out, you can pack a portable starch like a donut or muffin. We go without and it is all good:-) 

As you can see, there are no limits to the way you can create and enjoy a NORMAL breakfast. These will quickly become habits and you will ENJOY your breakfast, the key start to a GREAT day. 

Next up - The Great Adventure: LUNCH

Kitchen Basics Step Six - The Shopping List - Meat or Meat Replacements

Finally, WHERE'S THE BEEF? I heard it rumbling in the background. Got all the "supporting" elements, even have dessert, but no protein to be found. Not forgotten, but saved the best for last?! Anyway, this is a relatively easy category if you keep a few basic things in mind.

Deli and Dogs:  Many sandwich meats, hot dogs, bacon, sausages and the likes have fillers. These can include wheat or malt, occasionally barley. Whether it is to give it flavor, texture or enhanced appearance, it is there hidden in the ingredient list. My favorite line of sandwich meats and cheeses is Boar's Head. The product line boasts it's always been gluten free including hot dogs. And there is a tremendous variety of lean healthy choices. If you do not have Boar's Head, be sure to ask to see ingredient labels prior to slicing or purchasing. That is one bad tummy ache that will sneak up on you!

Boar's Head Brand

There are other products you will find as well. I love Hebrew National for example. No fillers, by-products or artificial flavors. AND if you want to reduce fat and calories, their 97% fat free are only 40 calories and oh so yummy! If you want a bun, remember their are gluten free buns by companies such as Udi's and Kinnikinnick


http://consumer.kinnikinnick.com/index.cfm/fuseaction/products.home/productcategoryid/3#



http://www.hebrewnational.com/products/hot-dog-beef-franks.jsp











Bacon and sausage are a high risk item for hidden gluten's due to the addition of ingredients to impact flavor and or texture. MSG is one additive and it IS gluten free. Then there is "modified food starch". Wheat was often used as the starch in the past. Today if the food starch used is a wheat gluten the allergen label must say WHEAT. Otherwise it is made most often with corn. In breakfast sausages look for fillers, such as Hydrolyzed vegetable protein (HVP) which may contain gluten or bread crumbs.These are used for moisture and to hold the sausage together. Companies like Hormel are taking measures to help the consumer identify safe foods within their product line. They have a product page at http://www.hormelfoods.com/brands/glutenfree/default.aspx

Cheese can have gluten's as well. An example is those that are inoculated with mold spores from gluten such as Blue Cheese. My personal favorite. Other names for blue cheese include Roquefort, Stilton or Gorgonzola. Blue cheese can be made from cow, sheep and goat milk. Historically a wheat or gluten harvested spore is used to produce the cheese. The glorious news is that after extensive research, they have determined that in that process, the gluten is broken down and tests reveal no evidence of gluten on the aged product. The Gluten Intolerance Group of North America lists veined cheese as safe to eat and provides this excellent document for gluten free foods at http://glutenfreecooking.about.com/gi/o.htm?zi=1/XJ&zTi=1&sdn=glutenfreecooking&cdn=food&tm=361&gps=261_326_1276_596&f=10&tt=12&bt=0&bts=0&zu=http%3A//gluten.net/pdf/GIG%2520Diet%2520Instruction.pdf. You can go to Mirriam-Webster Dictionary Online to learn more about cheese and just about everything else.


http://visual.merriam-webster.com/food-kitchen/food/dairy-products/blue-veined-cheeses.php


For more information the Canadian Celiac Association posted this link to the research article by Alex Anca, MHSc, RD at http://glutenfreecooking.about.com/gi/o.htm?zi=1/XJ&zTi=1&sdn=glutenfreecooking&cdn=food&tm=547&gps=395_469_1276_596&f=10&tt=12&bt=0&bts=0&zu=http%3A//www.glutenfreediet.ca/img/bluecheese.pdf

Spray cheeses and processed cheese may contain gluten's that are not safe as there is no fermenting process. Label reading is a must to avoid gluten's. Kraft has a great tutorial page on label reading for their products as well as a reminder to always read labels of those foods that are not labeled gluten free EACH time you buy. Kraft prints the allergen and gluten found in all of their products in bold type on the ingredient label so they are easy to see. THANK YOU Kraft.

http://www.kraftrecipes.com/healthy-living-ideas/articles/food-allergies/glutenfreefoods.aspx

Replacements are most likely going to be safe if from dedicated farms. Beans, legumes, soy protein based meat substitutes and nuts are some common examples. Just be careful as you select items. Today you will see if they are harvested on shared equipment or may be contaminated with wheat, nuts, etc.

EXTREME caution must be given to protein drinks, shakes, bars and granola. While they sound "healthy" they may be loaded with wheat, malt and barley. Do your homework if you want to use these as a protein source, meal replacement or workout support. The websites are getting very robust and most include ingredient lists. This is why it is very good planning to take a little time ahead, develop that product list and identify what you will be able to use or not. This can be where stores that focus on whole foods or natural foods may be most helpful as they label shelves identifying those items that are gluten free. Takes some of the labor out of it. BUT not to be discouraged, it is a one time thing to figure out what you will keep on your grocery list. You can then shop with reasonable peace of mind.

                                                                                                                              



2008 PRE-Celiac Diagnosis



I will tell you here, that while I do have my list of safe products well memorized I still gander over the ingredient list to make sure nothing has changed. It is worth it to assure that there is not a toxin in my dinner that will make me sick or cause my son health problems. As your skill in label reading goes up, you will move from Novice to Expert in a matter of weeks. You will find it does not add time to your shopping but it will reduce stress and improve your health adding years to your life:-)



2011 Post-Celiac Diagnosis 3 Years

Next: Breakfast!