What's left for breakfast? Seven yummy egg, gluten & dairy free, low oxalate recipes

Coconut Pancakes

6 small or 8 medium pancakes

Ingredients

1/2 cup coconut flour (can mix with white rice flour)

1/2 teaspoon baking soda

Pinch of salt

1 cup unsweetened coconut milk

2 tablespoons maple syrup or honey

1 tablespoon coconut oil, melted

optional

Include berries in the pancake (frozen or frewh

Top with fresh fruit and coconut yoghurt

DIRECTIONS

1. In a bowl, whisk together coconut flour, baking soda, and salt

2. In another bowl, mix almond milk, maple syrup or honey, and melted coconut oil

3. Pour wet ingredients into dry ingredients and stir until well combined

4. Heat a non-stick skillet over medium heat and lightly grease with coconut oil

5. Pour about 1/4 cup of batter onto the skillet for each pancake

6. Cook for 2-3 minutes on each side, until golden brown

7. Serve warm with fresh fruit on top

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chicken (or cauliflower) congee with bone broth & veggies

4 serves

Ingredients

1 cup basmati rice, or cauliflower rice blitzed into rice size grains

8 cups bone broth (homemade or store-bought)

1 cup cooked shredded chicken (from a roasted or poached chicken)

1 small red capsicum, diced

1 small zucchini, diced

1/2 cup broccoli, chopped

1 inch fresh ginger, grated

2 garlic cloves, minced

1 tbsp coconut aminos (or gluten-free soy sauce)

Salt and pepper to taste

garnish

Fresh cilantro, chopped

Green or spring onions, sliced

1 tbsp coconut oil or avocado oil (for sautéing)

directions

• Rinse the rice thoroughly under cold water until the water runs clear

• Dice the capsicum and zucchini

• Grate the ginger and mince the garlic

• Shred the cooked chicken

• In a large pot, heat the coconut oil or other oil over medium heat

• Add the minced garlic and grated ginger, and sauté for about 1-2 minutes until fragrant

• Add the diced carrot and zucchini, and sauté for another 3-4 minutes until slightly softened

• Add the rinsed rice to the pot, stirring to coat the rice with the oil and aromatics

• Pour in the bone broth and bring to a boil

• Reduce the heat to low, cover the pot, and simmer for about 1 hour, stirring occasionally to prevent sticking

• Check the consistency and add more bone broth or water if needed to reach your desired thickness

• Once the rice is fully cooked and the congee has thickened, stir in the shredded chicken and baby spinach.

• Cook for an additional 5-10 minutes until the spinach is wilted and the chicken is heated through

• Stir in the coconut aminos and season with salt and pepper to taste

• Ladle the congee into bowls and garnish with fresh cilantro, green onions

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Coconut Yoghurt & berry Parfait

1 serve

Ingredients

• 2/3 cup coconut yogurt

• 1/4 cup gluten-free granola (check ingredients for low-oxalate options or make your own, or add sunflower, pumpkin and/or linseeds, raisins, cranberries

• 1/2 cup fresh or frozen strawberries, blueberries or mango

• 1 tablespoon shredded coconut

directions

1. In a serving bowl or glass, layer the coconut yogurt, gluten-free granola, and fresh strawberries or blueberries

2. Sprinkle the shredded coconut on top

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Avocado on toasted butternut

2 serves

ingredients

2 slices butternut, cut 1cm thick

1 ripe avocado

1/2 lime or lemon, juiced

Garlic powder

Pinch of salt and white pepper

Optional toppings

Sliced tomatoes, cucumber, radishes, sprouts, sunflower seeds, mixed lettuce, rocket

directions

1. Place the sliced pumpkin into a toaster, and toast repeatedly until cooked, around 3-5 rounds

2. Mash the avocado and citrus juice in a bowl and season with the garlic powder, salt and pepper

3. Spread the avocado mixture evenly onto toasted rice pumkin

4. Add the topping/s if using

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sausages & fried onions with sauerkraut

2 serves

ingredients

4 sausages of your choice, organic or grass fed is best and additive free (you can get Paleo ones if you prefer no grains)

1 tbsp extra virgin olive oil

2 med onions

4 large spoons sauerkraut

Salt and white pepper for seasoning

optional

Mustard

directions

1. In a safe pan (not teflon), gently fry the sausages until cooked

2. At the same time in a separate pan, fry the onions until well browned and soft, adding salt and white pepper to taste

3. Plate the fried onions and sauerkraut, and add the sausages and mustard if using

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Green Smoothie Bowl

1 serve

ingredients

1 banana, preferably frozen but not necessary

1/2 cup frozen mango chunks

1 handful of rocket, cos lettuce or Asian greens, or a mix

1/2 cup unsweetened coconut milk

1/4-1/2 avocado, if tolerated

1 tablespoon hemp seeds

Toppings

Pumpkin seeds, shredded coconut (all low-oxalate options)

optional

Add an unflavoured/unsweetened protein isolate powder eg rice, pea

directions

1. Blend the banana, mango chunks, greens, coconut milk, avocado and hemp seeds until smooth

2. Pour the smoothie into a bowl

3. Top with sliced low-oxalate fruit like strawberries or banana, pumpkin seeds, and shredded coconut

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Smoked Salmon & Avocado Salad

1 serve

Ingredients

• 1 cup mixed greens, like arugula or rocket, cos or mixed lettuce

• 1/2 avocado, sliced

• 90g smoked salmon

• 1 small cucumber, sliced

• 1/4 red pepper, thinly sliced

• 1 tablespoon hemp seeds (optional, for added protein)

• 1 tablespoon olive oil

• 1 tablespoon lemon juice

• Salt and pepper to taste

• Fresh dill or parsley, chopped (for garnish)

directions

1. In a large bowl,place the mixed greens

2. Arrange the sliced avocado, smoked salmon, cucumber and red bell pepper on top of the greens

3. Sprinkle hemp seeds over the salad for added protein

4. Drizzle with olive oil and lemon juice

5. Season with salt and white pepper

6. Garnish with fresh herbs like coriander or basil