Tasty breakfast recipes for food intolerances and allergies

2 mins to read

Feeling limited for choice due to your food intolerances or allergies? Never fear, with a little know-how, you will be creating gourmet meals that are the envy of your ‘I can eat everything’ friends. By naturopath Kathryn Terrill.

Digestive health

Common food intolerances involve the natural food chemicals salicylates and amines. Salicylates are found in plant foods such as many fruits and vegetables, herbs and spices, tea and coffee, juices, honey, yeast extracts, beer and wine. Amines are from the breakdown, or fermentation, of proteins, and are in high amounts in cheeses, chocolate, wine, beer, yeast extracts and fish products.

The good news is that even if you are highly sensitive to these food chemicals, there are some tasty recipes developed by the Royal Prince Alfred Hospital Allergy Unit to keep you symptom free and nourished to boot.

These breakfast recipes are also free of wheat, gluten and dairy.

Crunchy Toasted Muesli

2 cups rice flakes
1 cup rice bran
2 tablespoons sunflower oil or canola oil
2 tablespoons of golden syrup

Combine grains in a large bowl
Mix oil and golden syrup. When mixed, pour over grains and stir until well moistened
Spread onto flat baking tray. Bake at 180°C for about 5 minutes.
Cool and store in airtight container.

If you are not super sensitive, you may also like to add 1/3 cup of roughly chopped hazelnuts, 1/3 cup of freshly grated coconut and 1/3 cup of sunflower seeds to the recipe. These ingredients slightly increase the salicylates and amines, but they are likely to be fine for all but the most sensitive people.

Buckwheat pancakes

1 cup buckwheat flour
1 egg
¾ cup water
Sunflower or canola oil for greasing

Sift flour into a bowl and make a well in the centre
Combine the egg and water in a separate bowl, and then pour into the well
Beat with a wooden spoon until well combined and smooth (you can also combine with a food processor to make it easier)
Brush pancake pan with oil. Use medium heat and pour in a thin layer of pancake mixture, just enough to cover the bottom of the pan.
When upper side of pancake begins to set, flip over to the other side briefly, and then transfer to a plate.
Serve with golden syrup or real maple syrup.

Homemade baked beans

1 ½ cups of dried flageolet or cannellini beans
6 cups of water
1 sliced leek
A few sprigs parsley
1 clove garlic, peeled and left whole
2 5 cm pieces celery
2 tablespoons sugar
1 tablespoon malt vinegar
½- 1 teaspoon saffron
Salt to taste

Wash beans and soak overnight in water
Drain beans, then put beans and 6 cups of fresh water in a saucepan with the leek. Make a ‘bouquet garni’ out of the parsley, garlic and celery. This means simply tying them together with string. Add to the saucepan.
Simmer until the beans are tender, about one hour, and remove the bouquet garni.
Add sugar, vinegar, saffron and salt to taste, then simmer for another 10 minutes. Serve hot.

Baked eggs in potato

1 ½ - 2 cups of chopped potato
4-6 eggs
1 tablespoon chopped parsley
1 cup chopped and cooked spinach

Steam chopped potatoes, and roughly mash with a fork.
Line a greased muffin tin with the mashed potato
Steam chopped spinach until tender and wilted. Allow to cool, then squeeze out excess moisture with clean hands.
Place a teaspoon of spinach in the bottom of each potato shell.
Break each individual egg into a cup first, and then pour into potato shell. This makes sure the yolk is centred.
Sprinkle chopped parsley on top. Bake at 180°C for 10-15 minutes.

Enjoy!