GLUTEN FREE DAIRY FREE BREAKFASTS

GLUTEN FREE DAIRY FREE BREAKFASTS LISA WELLS

GLUTENFREE DAIRY FREE BREAKFASTS All contents copyright 2016 by Lisa Wells. All rights reserved. No part of this ebook may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without written permission from the author. The information provided within this ebook is for general informational purposes only. While we try to keep the information up-to-date and correct, there are no representations or warranties, express or implied, about the completeness, accuracy, reliability, suitability, or availability with respect to the information, products, services, or related graphics contained in this ebook for any purpose. Any use of this information is at your own risk. This ebook contains some affiliate links. This means that if you choose to make a purchase, your price remains the same, and I will receive a small commission. Thank you for your support!

Table of Contents INTRODUCTION 5 Gluten Free Flours 6 Dairy Substitutes 7 Kitchen Equipment 8 BAKERY Banana Bread 10 Lemon Blueberry Scones 11 Apple Muffins 12 Lemon Poppy Muffins 13 Carrot Pineapple Muffins 14 Blueberry Muffins 15 Banana Blackberry Muffins 16 COFFEE SHOP Pumpkin Spice Coconut Latte 18 Dairy Free Iced Latte 19 Cashew Milk Cappuccino 20 Espresso Protein Shake 21 SMOOTHIES Peach Coconut Smoothie 23 Chocolate Protein Smoothie 24 3-ingredient Green Smoothie 25 Strawberry Coconut Smoothie 26 Key Lime Pie Smoothie 27

Table of Contents GO-TO BREAKFASTS Grain Free Instant Oatmeal 29 Raspberry Blackberry Coconut Parfait 30 Cranberry Walnut Grain Free Granola 31 Blueberry Pecan Grain Free Granola 32 Sage Breakfast Sausage 33 Sausage and Butternut Squash Frittata 34 Easy Banana Pancakes 35 Avocado, Bacon and Balsamic 36 TIPS & TRICKS How To Make Cashew Milk 38 How To Make Instant Oatmeal Mix 39 How To Measure Almond Flour 40 How To Cook Bacon In The Oven 41 How To Make Pumpkin Pie Spice 42 ABOUT THE AUTHOR 43 BONUS DOWNLOAD Free Printable Shopping List 44

Introduction After being diagnosed with an autoimmune disease, I faced making drastic changes to my diet to remove gluten, grains, and dairy. One of the hardest adjustments for me was finding gluten free, dairy free breakfast ideas. I was one of those people who stopped at the coffee shop bakery for a gluten and sugar filled muffin on the way to work. Pretty much every day. And I couldn t start the day without a cappuccino or a latte. (Actually, I still can t luckily I have some good dairy free alternatives.) What finally worked for me was making a few things ahead of time, so I could just grab breakfast on the way out the door. Quick dairy free smoothie options to get me through busy mornings. And go-to recipes for making easy breakfasts at home. When you can t just stop and grab a muffin at the local coffee shop, planning ahead is important. Make sure you keep your pantry, refrigerator, and freezer stocked with everything you need to make a fast gluten free, grain free breakfast. These are my favorite deliciously easy gluten free, dairy free breakfasts. Simple recipes that will get you through the week without feeling like you re missing out. Enjoy! 5

Gluten Free Flours Since I like to keep it simple, I use just two gluten free flours: almond flour and coconut flour. Almond flour is skinned almonds that have been ground into a powder. Coconut flour is made from dried coconut meat. Here are a few tips for using these gluten free ingredients: For baking, it s important to use finely ground blanched almond flour. All of my recipes are developed with fine almond flour and will not yield the same results with course almond flour or almond meal. Weighing is the easiest and most accurate way to measure almond flour for baking and will give you the most consistent results. See how to measure almond flour in the Tips & Tricks section. Do not substitute flours. This is the most commonly asked question. Almond flour and coconut flour have very different properties from each other and from other gluten free flours. They are not cup for cup substitutes for other flours in recipes. Following these tips will make it easier to create delicious gluten free breakfasts. 6

Dairy Substitutes Here are five easy dairy substitutes that will cover most occasions: Cashew milk homemade cashew milk is mild and creamy, without the gums and stabilizers added to commercial cashew milk. Try the recipe for easy homemade cashew milk in the Tips & Tricks section. Coconut milk look for one that has just coconut and water as ingredients, without gums or stabilizers. It can also be used to make whipped cream. Coconut oil use in place of butter for sautéing. Coconut oil can also substitute for butter in most recipes. Bananas add natural sweetness and a creamy texture to grain free oatmeal and pancakes. Peel, slice, and freeze overripe bananas to add a milkshake like creaminess to smoothies. Avocados can also be used to add a creamy texture to smoothies. 7

Kitchen Equipment If you have a well stocked kitchen, you already have everything you need to make these recipes. But here are a few items I find helpful for gluten free, dairy free breakfasts: Small loaf pans work best for the banana bread. Unbleached paper baking cups work best for gluten free muffins. Milk frother either a small handheld frother or the frothing wand on a cappuccino machine for making dairy free coffee shop drinks. High-power blender for making cashew milk and making your smoothies extra smooth and creamy. Find links to other recommended ingredients and kitchen tools here: http://cookeatpaleo.com/paleo-kitchen-ingredients-tools 8

Bakery

BANANA BREAD 2 eggs 2 very ripe bananas, mashed ¼ cup honey 1 teaspoon lemon juice 300 grams almond flour (about 3 cups) 1 teaspoon baking soda ⅛ teaspoon sea salt ½ cup walnuts or gluten free, dairy free chocolate chips (optional) 9 servings 1. Preheat oven to 325 degrees and grease 3 mini loaf pans. 2. Beat eggs in stand mixer with whisk attachment on medium-high speed for 2-3 minutes, until thick and pale yellow. Reduce speed, add bananas, and mix until combined. Pour in honey and lemon juice and mix until combined. 3. Mix dry ingredients, then add to wet ingredients in 2 additions. Mix until combined, fold in add-ins if using, then spoon batter into loaf pans and spread evenly. 4. Bake for 35-40 minutes, until golden brown and toothpick inserted in center comes out clean. Cool on wire rack. 10

LEMON BLUEBERRY SCONES 315 grams almond flour (about 3 cups) 1 teaspoon baking soda ⅛ teaspoon sea salt zest of 1 lemon 2 eggs 2 tablespoons honey 2 tablespoons fresh lemon juice ¾ cup fresh blueberries 8-10 scones 1. Preheat oven to 325 degrees. 2. Combine almond flour, baking soda, salt, and lemon zest in a large bowl. 3. Make a well in the center of the flour mixture and add the wet ingredients. Starting in the center, stir the dough until well combined. Fold in blueberries. 4. Using a large cookie or ice cream scoop, drop the scones onto a baking sheet lined with parchment paper. Lightly wet hands and gently flatten the tops of the scones. They should be about 1 inch thick. 5. Bake 18-20 minutes, until the tops are golden brown. Cool on wire rack. 11

APPLE MUFFINS 200 grams almond flour (about 2 cups) ½ teaspoon baking soda ⅛ teaspoon sea salt 2 teaspoons cinnamon 1 large apple, grated and drained 1 tablespoon lemon juice 3 eggs ¼ cup honey 2 tablespoons coconut oil, melted 8-9 muffins 1. Preheat oven to 325 degrees and grease or line muffin tin. 2. Combine dry ingredients in large bowl. Toss grated apple with lemon juice in medium bowl, and stir in remaining wet ingredients. Stir wet ingredients into dry ingredients. 3. Using a large ice cream or cookie scoop, fill muffin cups ¾ full. 4. Bake for 20-25 minutes, until golden brown and toothpick inserted in center comes out clean. Cool on wire rack. 12

LEMON POPPY MUFFINS 4 eggs zest of one lemon 3 tablespoons lemon juice ¼ cup coconut oil, melted ¼ cup honey 1 teaspoon vanilla extract ⅛ teaspoon salt ⅓ cup coconut flour ½ teaspoon baking soda 1 tablespoon poppy seeds 8 muffins 1. Preheat oven to 350 degrees. Grease or line muffin tin. 2. Add all ingredients except poppy seeds to food processor and process until well combined. Pulse in poppy seeds. 3. Bake 25-30 minutes until golden brown and toothpick inserted in center comes out clean. Cool completely on wire rack. 13

CARROT PINEAPPLE MUFFINS 200 grams almond flour (about 2 cups) 1 teaspoon cinnamon ½ teaspoon baking soda ⅛ teaspoon salt 3 eggs ¼ cup honey 2 tablespoons coconut oil, melted 1 tablespoon lemon juice 1 teaspoon vanilla extract ¾ cup finely grated carrots (about 1 large carrot) ⅓ cup finely diced fresh pineapple, drained 1. Preheat oven to 325 degrees and grease or line muffin tin. 2. Combine dry ingredients in large bowl. Combine wet ingredients in medium bowl. Stir wet ingredients into dry ingredients and fold in carrots and pineapple. 3. Use a large ice cream or cookie scoop to fill muffin cups ¾ full. 4. Bake for 20-25 minutes or until golden brown and toothpick inserted in center comes out clean. 8-9 muffins 14

BLUEBERRY MUFFINS 200 grams almond flour (about 2 cups) ½ teaspoon baking soda ⅛ teaspoon salt 3 eggs ¼ cup honey 2 tablespoons coconut oil, melted 1 tablespoon lemon juice 1 teaspoon organic vanilla extract 1 cup fresh blueberries 8-9 muffins 1. Preheat oven to 325 degrees and grease or line muffin tin. 2. Combine dry ingredients in large bowl. Combine wet ingredients in medium bowl. Stir wet ingredients into dry ingredients, then fold in blueberries. 3. Using a large ice cream or cookie scoop, fill muffin cups ¾ full. 4. Bake for 20-25 minutes, until golden brown and toothpick inserted in center comes out clean. Cool on wire rack. 15

BANANA BLACKBERRY MUFFINS 4 eggs 1 very ripe banana ⅓ cup coconut flour ½ teaspoon baking soda ⅛ teaspoon sea salt ¼ cup coconut oil, melted 2 tablespoons honey 10 large blackberries 8-10 muffins 1. Preheat oven to 350 degrees. 2. Add all ingredients except blackberries to blender and blend until well combined. Pour into greased or lined muffin tins. 3. Place one large blackberry standing up in the center of each muffin. 4. Bake 30 minutes or until golden brown and a toothpick inserted in center comes out clean. 16

Coffee Shop

PUMPKIN SPICE COCONUT LATTE ½ cup coconut milk 2 tablespoons pumpkin puree 1 teaspoon local fall flower honey, to taste ½ teaspoon pumpkin pie spice (recipe in Tips & Tricks) 2 shots of espresso or extra strong coffee 1 serving 1. Whisk together coconut milk, pumpkin, honey, and spice. Froth with cappuccino machine or heat gently on stove top and whisk to froth. 2. Brew espresso or extra strength coffee and pour into mug. 3. Pour frothed coconut milk mixture into mug. Garnish with additional pumpkin pie spice. 18

DAIRY FREE ICED LATTE 6-8 large ice cubes ½-1 cup cashew milk, to taste 2 shots of espresso 1 serving 1. Make espresso shots and set aside to cool for a few minutes. 2. Fill large heat-proof glass with ice. Pour in milk, then espresso. Stir, and sweeten if desired. 19

CASHEW MILK CAPPUCCINO 2 ounces espresso ½ cup homemade cashew milk sweetener of choice (optional) ground cinnamon for garnish 1 serving 1. Brew a 2 ounce shot of espresso. 2. Steam cashew milk with frothing wand on espresso machine or heat gently and froth with handheld frother. Froth milk until foamy and double in volume. Be careful not to overheat cashew milk overheating can make it taste burnt. 3. If using sweetener, add to espresso in mug. 4. Pour cashew milk over espresso and sprinkle with cinnamon. 20

ESPRESSO PROTEIN SHAKE ½ cup cashew milk ½ banana, frozen ⅔ cup ice cubes ½ teaspoon vanilla extract dash of cinnamon ¼ cup unflavored egg white protein powder 2 ounces espresso or strong coffee honey or sweetener of choice (optional) 1 serving 1. Add all ingredients to high-power blender and blend on high until completely smooth. 21

Smoothies

PEACH COCONUT SMOOTHIE 1 cup full fat coconut milk, chilled 1 cup ice 2 large fresh peaches, peeled and cut into chunks fresh lemon zest, to taste 2 servings 1. Add coconut milk, ice and peaches to high-speed blender. Using a microplane or zester, add a few gratings of fresh lemon zest. 2. Blend on high speed until smooth. 23

CHOCOLATE PROTEIN SMOOTHIE 1 cup coconut milk 1 frozen banana, sliced 1 cup ice ¼ cup raw cacao powder 1 scoop collagen protein (hydrolyzed collagen) 2 servings 1. Add all ingredients to high-power blender and blend until smooth. 24

3-INGREDIENT GREEN SMOOTHIE 1 cup fresh baby spinach ¾ cup coconut milk 1 cup frozen pineapple 1 serving 1. Add coconut milk and spinach to blender. Blend on high speed until completely smooth. 2. Add frozen pineapple and blend again, until smooth. 25

STRAWBERRY COCONUT SMOOTHIE 1 cup coconut milk 1 frozen banana, sliced 2 cups frozen strawberries 1 teaspoon vanilla extract 2 servings 1. Add all ingredients to high-power blender and blend until smooth. 26

KEY LIME PIE SMOOTHIE 1 cup coconut milk 1 cup ice ½ avocado zest and juice of 2 limes local raw honey, or sweetener of choice, to taste 2 servings 1. Add coconut milk, ice, avocado, lime zest, lime juice, and honey to high-power blender. 2. Blend until smooth. 27

Go-To Breakfasts

GRAIN FREE INSTANT OATMEAL ½ banana 2 tablespoons unsweetened shredded coconut 2 tablespoons almond flour ⅓-½ cup cashew milk ¼ teaspoon cinnamon pinch of sea salt 1 serving 1. Mash banana in bottom of bowl. Add remaining ingredients and stir to combine. 2. Microwave 1-2 minutes, until hot and starting to bubble. Stir and let stand a couple of minutes. It will thicken slightly as it cools. 3. Serve with your favorite toppings. 29

RASPBERRY BLACKBERRY COCONUT PARFAIT 1-½ cups fresh raspberries, divided ½ cup fresh blackberries 1 can full fat coconut milk, refrigerated overnight ½ teaspoon vanilla extract 1 tablespoon local raw honey 2-3 servings 1. Open bottom of can of coconut milk and pour off liquid. Scoop coconut cream into large bowl and whip to consistency of whipped cream. Whip in vanilla and honey. 2. Mash 1 cup of raspberries in medium bowl. Fold half of whipped coconut cream into mashed raspberries. 3. Layer raspberry mixture, raspberries and blackberries, and remaining coconut cream in parfait glasses. Garnish with berries and serve immediately. 30

CRANBERRY WALNUT GRAIN FREE GRANOLA 2 cups chopped walnuts 1 cup slivered almonds 1 cup raw pepitas (pumpkin seeds) 1 cup unsweetened shredded coconut ¼ teaspoon salt 2 tablespoons coconut oil, melted 3 tablespoons honey 1 cup dried cranberries (apple juice sweetened) about 6 cups 1. Preheat oven to 300 degrees. 2. Combine nuts, seeds, coconut, and salt in large bowl. 3. Add coconut oil and honey and mix until well combined. 4. Spread on rimmed baking sheet lined with parchment paper and bake for 18-20 minutes, until just lightly browned. 5. Add the dried cranberries and toss to combine. Cool completely before serving. 31

BLUEBERRY PECAN GRAIN FREE GRANOLA 1 cup chopped pecans 1 cup sliced almonds ½ cup sunflower seeds ½ cup finely shredded unsweetened coconut ¼ teaspoon sea salt 1 tablespoon coconut oil, melted 3 tablespoons pure maple syrup ½ cup organic dried blueberries 3 cups 1. Preheat oven to 325 degrees. 2. Combine pecans, almonds, sunflower seeds, coconut, and salt in large bowl. 3. Combine coconut oil with maple syrup. Stir into nut mixture until well combined. 4. Bake on rimmed baking sheet lined with parchment paper for 12-15 minutes, until just lightly browned. 5. Add the dried blueberries and toss to combine. Cool completely before serving. 32

SAGE BREAKFAST SAUSAGE 1 pound ground pork 1 teaspoon rubbed sage ½ teaspoon smoked sweet paprika ½ teaspoon smoked hot paprika 1 teaspoon sea salt ¾ teaspoon fresh ground pepper 8 patties 1. Combine spices in small bowl. Add to ground pork and mix until just combined. 2. Form into 8 patties. 3. Cook patties in a skillet over medium-low heat until browned and cooked through. 33

SAUSAGE AND BUTTERNUT SQUASH FRITTATA 1 tablespoon bacon fat, duck fat, or fat of choice 3 ounces cooked sausage, chopped or crumbled ¼ cup onion, diced ¼ cup red pepper, diced ½ cup butternut squash, cubed and roasted 3 large eggs 2 teaspoons mixed fresh herbs (or ½ teaspoon dried) sea salt and pepper to taste 2 servings 1. Preheat broiler. 2. Beat eggs, salt, pepper, and herbs until well combined. 3. Add fat to 10-inch oven-proof skillet and sauté onions and peppers until soft. Add sausage and squash and cook until heated through. Pour eggs over filling and cook until edges start to set. 4. Put pan in oven and broil until frittata is puffed and brown on top, 3-5 minutes. 34

EASY BANANA PANCAKES 2 bananas 4 eggs 2 tablespoons coconut flour 1 teaspoon vanilla extract pinch of sea salt coconut oil for frying maple syrup for serving 2 servings 1. Add banana, eggs, coconut flour, and vanilla to high-power blender and blend until smooth. 2. Melt coconut oil in large skillet or griddle over medium-low heat. 3. Spoon 2-3 tablespoons of batter into pan and cook until set and golden brown on bottom. Flip and cook other side until brown. Cook pancakes in batches until remaining batter is used. 4. Serve with maple syrup. 35

AVOCADO, BACON AND BALSAMIC 1 avocado 2 slices cooked bacon, chopped (see Tips & Ticks) aged balsamic vinegar, to taste sea salt, to taste 2 servings 1. Halve avocado and remove pit. 2. Sprinkle with bacon, balsamic vinegar, and sea salt to taste. 3. Serve with a spoon. 36

Tips & Tricks

HOW TO MAKE CASHEW MILK 1 cup raw cashews 4 cups filtered water, plus water for soaking ½ teaspoon vanilla extract 1 tablespoon raw honey 4 cups 1. Cover cashews with water and soak overnight. 2. Rinse and drain the cashews. 3. Add cashews, 4 cups filtered water, vanilla, and honey to Vitamix or Blendtec. 4. Blend on high for 2 minutes in Vitamix. For Blendtec run whole juice cycle, then blend on high speed for 50 seconds. 5. Transfer to pitcher and refrigerate until well chilled. 6. Stir or shake well before serving. NOTES: If not using a high-power blender, strain cashew milk through a nut milk bag after blending. 38

HOW TO MAKE INSTANT OATMEAL MIX 1 cup almond flour, packed (120 grams) 1 cup finely shredded unsweetened coconut 2 teaspoons cinnamon ¼ teaspoon sea salt 8 servings 1. Whisk all ingredients together in a large bowl. 2. Store in a glass jar in the refrigerator. TO MAKE 1 SERVING OF "INSTANT OATMEAL" ½ banana ¼ cup oatmeal mix ⅓-½ cup nut milk Mash banana in bottom of bowl. Add remaining ingredients and stir to combine. Microwave 1-2 minutes, until hot and starting to bubble. Stir and let stand a couple of minutes. It will thicken slightly as it cools. Serve with your favorite toppings. 39

HOW TO MEASURE ALMOND FLOUR Almond flour can be a bit tricky to measure consistently. Depending on how you fill the measuring cup, one cup of almond flour can weigh from 80 to 120 grams. How you measure your almond flour can really affect how a recipe turns out. Weighing is the easiest and most accurate way to measure almond flour for baking. Here s how to do it: EQUIPMENT Digital scale Mixing bowl 1. Set your dry ingredient bowl on a digital scale then turn it on. It should read 0 grams. 2. Pour almond flour into bowl until you reach the desired weight. 3. Put away the scale and add the rest of your dry ingredients. Your almond flour is accurately measured no measuring cup to wash! 40

HOW TO COOK BACON IN THE OVEN 8-10 slices gluten free bacon 8-10 slices 1. Line a rimmed baking sheet with foil and arrange the bacon slices on it leaving a little space in between each slice. 2. Put in cold oven and set oven to 375 degrees. 3. Bake 15-20 minutes, until bacon is brown on edges or cooked to desired doneness. 4. Immediately remove bacon to towel lined plate to drain. 41

HOW TO MAKE PUMPKIN PIE SPICE 2 tablespoons cinnamon 2 teaspoons ginger 2 teaspoons nutmeg, fresh ground is best ½ teaspoon allspice about 3 tablespoons 1. Blend all ingredients and store in an air-tight jar. 42

About the Author Quick and easy gluten free, grain free, dairy free recipes made from real food ingredients. Lisa Wells started Cook Eat Paleo to share the tips and tricks she learned while transitioning her diet. After going gluten, grain, and dairy free for health reasons, she had to relearn how to cook and bake without all the ingredients she d always used. And make it faster and easier because who has time to cook complicated meals every day? Lisa s recipes are gluten free, grain free, dairy free, legume free, soy-free, and refined sugar free. And they all use real food ingredients that you can find at your local farmers market, grocery store, or natural foods store. Visit cookeatpaleo.com for more simple recipes and tips for gluten free, grain free living. 43

Bonus Download Free Printable Shopping List Get a free printable shopping list to stock your pantry here: http://cookeatpaleo.com/freepantrylist 44