breakfast Archives - The Flavorful Elimination Diet

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This peach creamsicle smoothie is the perfect citrus free summer treat. It takes away the traditional orange from the creamsicle but I think that peach can be even better. They are creamier in a smoothie and you can always find canned or frozen peaches for when they’re not in season. Frozen oranges just don’t work that way! The water content of oranges is much higher than peaches so it’s easier to reach a creamy texture.

I was so bummed when I discovered through my elimination diet that I have a citrus allergy. I never really thought about how often lemons, limes, and oranges find their way into things! So I’ve had to get a little creative with replacing that craving for bright fruits. Peach is a great alternative to orange for creamsicles cause they’re even the same nice inviting color.

I’m not a huge breakfast person so a smoothie is usually more of a weekend afternoon treat for me. It can be a great little natural sugar boost pick me up for when you are feeling sluggish. Make sure to get a reusable straw to keep around the house. Nobody wants to drink a smoothie without a straw and we all know we’re better than disposable ones by now. Seriously, any kind will do, I use the one that came with my reusable water bottle. Just clean it out right after you’re done with the smoothie and it’s really easy. You can also get a straw cleaner for pretty cheap.

This peach creamsicle smoothie is safe for all phases of an elimination diet as long as you use coconut yogurt instead of any other vanilla flavored yogurt. If you have successfully added other ingredients back into your diet feel free to use your favorite yogurt instead. I honestly just really like coconut and have continued to use the yogurt and milk regularly. Even now that I can have real dairy!

Which is better for a diet: smoothies or juice?

Smoothies! Smoothies are healthier, more filling, and more variable than juice is. Smoothies are made by blending the ingredients while juicers essentially wring the liquid out. Therefore, smoothies retain all of their vitamins and fiber while juice is left with mostly sugar.

You can make smoothies even heartier by using yogurt, nut or sun butters, chia or flax seeds, anything you can think of to give you a nutrient boost! This peach creamsicle smoothie is an easy place to start with your smoothie journey.

Smoothies are also far more filling than juice. Since they retain their fiber they’ll keep you feeling satiated much longer than liquid juice. If you’re watching your calories both can be pretty calorically dense but juice will have you reaching for more food much quicker.

Ingredients

1 cup frozen, fresh, or canned peach slices (loosely packed)
½ cup vanilla coconut yogurt
½ cup coconut milk
2 tbsp honey or real maple syrup
½ tsp vanilla extract
pinch salt

Instructions

blend all ingredients in a food processor or blender until smooth
serve cold

Peach Creamsicle Smoothie

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Prep Time 5

Course Breakfast, Snack

Cuisine American

Servings 1 Serving

Ingredients

1 cup frozen, fresh, or canned peach slices (loosely packed)

½ cup vanilla coconut yogurt

½ cup coconut milk

2 tbsp honey or real maple syrup

½ tsp vanilla extract

pinch salt

Instructions

blend all ingredients in a food processor or blender until smooth

serve cold

Keyword citrus free, dairy free, soy free recipes

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May 8, 2023May 8, 2023

Amanja1 Comment

Pineapple Banana Bread (V/Gf!)

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This vegan and gluten free pineapple banana bread is a treat that any diet can enjoy! It’s so nice to be able to have a breakfast/snack/dessert bread that can be eaten during phase one of any elimination diet. It feels so decadent to have a slice of this delicious loaf even though it’s completely wheat, egg, dairy, soy, corn, nut, legume, and everything free!

I love coconut so it’s easy for me to want to add it to everything. If it really isn’t your taste feel free to skip the shredded coconut on top and swap the coconut milk with oat milk. You can even swap the coconut oil for avocado oil if the whole plant is just that objectionable to you. But if you love it like I do feel free to add extra shredded coconut into the loaf, fold about a ¼ cup in with the liquid ingredients.

Speaking of liquid ingredients, you’ll want to use liquid coconut oil for this vegan recipe. Simply melt the room temperature oil in the microwave or a pan on the stove top first. It won’t take very much time to melt the oil to a liquid and you don’t need it to be boiling.

The secret ingredient to taking this gluten free vegan bread to the next level in taste is good old fashioned salt. People really underestimate the power of a little salt. Sprinkle just a little coarsely ground salt (bigger than your average table salt) on top right before baking. This will not make the bread taste salty unless you add way too much! But it is going to bring out the sweetness of the coconut and pineapple and greatly enhance the overall flavor of the bread while also adding just a little variety in between bites. I use this trick on plain banana bread as well and I will never go back! Give it a shot, don’t be scared!

I think this bread is moist enough to not need any sort of butter with it. Phase one of an elimination diet doesn’t really have any topping options of that sort anyway but if you are further along feel free to spread it with butter, vegan butter, ghee, whatever bread spread gets you out of bed in the morning!

Pineapple Banana Bread FAQs

What can I use instead of Kosher salt?

Kosher salt, in this context, refers to a coarse ground salt. For topping this vegan and gluten free pineapple banana bread you don’t want to use finer ground table salt. Kosher salt, coarse salt, coarse sea salt, or coarse Himalayan Pink salt will all work for this purpose. Just use whatever you already have. The coarser grind allows the salt to sit on top of the bread more than just soak into the dough. This gives a greater flavor for the overall loaf.

Can I freeze banana bread?

Absolutely! Banana bread freezes well and can be used at a later date if you make more than one loaf at a time. Simply take it out of the freezer the night before to let it thaw to room temperature before eating.

How long does banana bread last?

About 4-5 days. As with any bread, fresher is better. Since this recipe uses oat flour it won’t get hard and stale in the same was a traditional wheat flour but it’s still best to eat it within a few days.

Is oat flour gluten free?

Yes! Provided the production line is gluten free, oat flour is safe for consumption for anyone avoiding wheat and gluten.

Ingredients

Dry Ingredients

2 cups oat flour (finely ground)
1 tsp baking soda (remove for high altitude)
¾ tsp baking powder
¾ tsp salt

Wet Ingredients

1 ½ cups mashed ripe banana
½ cup crushed pineapple, liquid drained
½ cup maple syrup
3 tbsp coconut milk
3 tbsp coconut oil (liquid)
2 tsp vanilla extract

Toppings

shredded coconut (about 1/4 cup)
coarse kosher salt (about 1-2 tsp)

Instructions

Preheat oven to 350 F
grease a 9X5 loaf pan with coconut oil
combine the dry ingredients in a small mixing bowl and mix well
combine the wet ingredients in a medium mixing bowl and mix well
add the dry ingredients to the wet ingredients, stirring thoroughly between additions
pour the batter into the greased pan, tap sides to even out batter
top liberally with shredded coconut
sprinkle lightly with kosher salt
bake for 65-75 minutes until you reach an internal temperature of 205-210 F, you can try the toothpick test but I’ve found my breads to still be undercooked using this method, if the coconut is getting too dark tent the pan with foil
let cool in the pan on a cooling rack
remove from pan and let stand overnight for best texture before serving

Pineapple Banana Bread (V/GF)

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Prep Time 10

Cook Time 1

Course Breakfast, Dessert, Snack

Cuisine American

Servings 12 slices

Ingredients

Dry Ingredients

2 cups oat flour (finely ground)

1 tsp baking soda (remove for high altitude)

¾ tsp baking powder

¾ tsp salt

Wet Ingredients

1 ½ cups mashed ripe banana

½ cup crushed pineapple, liquid drained

½ cup maple syrup

3 tbsp coconut milk

3 tbsp coconut oil (liquid)

2 tsp vanilla extract

Toppings

shredded coconut (about 1/4 cup)

coarse kosher salt (about 1-2 tsp)

Instructions

Preheat oven to 350 F

grease a 9X5 loaf pan with coconut oil

combine the dry ingredients in a small mixing bowl and mix well

combine the wet ingredients in a medium mixing bowl and mix well

add the dry ingredients to the wet ingredients, stirring thoroughly between additions

pour the batter into the greased pan, tap sides to even out batter

top liberally with shredded coconut sprinkle lightly with kosher salt bake for 65-75 minutes until you reach an internal temperature of 205-210 F, you can try the toothpick test but I’ve found my breads to still be undercooked using this method, if the coconut is getting too dark tent the pan with foil

let cool in the pan on a cooling rack

remove from pan and let stand overnight for best texture before serving

Keyword gluten free, nut free, vegan

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May 5, 2023May 5, 2023

AmanjaLeave a comment

Rice Flour Banana Pancakes

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These rice flour banana pancakes are an awesome vegan and gluten free breakfast option for any phase of your elimination diet. The most important part is the real maple syrup. I absolutely love maple syrup. I would guzzle it straight from the bottle if I found any clickbait article that said it was healthy to do so. It is very important to spend the extra money on the real stuff. Cheap syrup alternatives are typically colored corn syrup and not acceptable for any elimination diet recipes. They also don’t taste half as good as the real stuff.

Rice flour is a great staple to have on hand for your elimination diet. In order to have a good variety of flavors and textures for your baked goods and other meal options I like to have at least oat and rice flour available. Rice flour is sturdier for this pancake recipe than oat flour would be. Plus, you’ll likely already be having a lot of oats for your elimination diet breakfasts and these gluten free pancakes help to mix it up a bit.

The banana in this rice flour pancake is both the binder and the sugar. The riper the banana the stronger the flavor and the better it will hold everything together. So go ahead and use those browner bananas for this one. You can add extra sliced bananas or any other non-citrus fruit on top as well. Pancakes are an easy base to complete a full breakfast. Or take it in a dessert direction by topping with coconut whipped cream or vegan chocolate syrup!

Rice Flour Pancakes FAQ

Is rice flour gluten free?

Yes! Rice flour is naturally gluten free and has less of a cross contamination risk than oat flour does. If you know that you are celiac or otherwise have a severe gluten intolerance look for brands that are labeled “certified gluten free.” Rice flour banana pancakes have a similar texture to regular wheat pancakes.

Does maple syrup go bad?

Yes, but not for a while. Real maple syrup, like what you should use during your elimination diet, needs to be refrigerated once it’s opened but will last about 1 year in the fridge. If you’re like me you will go through a bottle much quicker than that!

Ingredients

½ cup rice flour
½ cup coconut or oat milk, plain or vanilla is fine
1 ripe banana, peeled
pinch salt
coconut oil
real maple syrup for serving

Instructions

in a blender or food processor combine all ingredients except coconut oil and maple syrup
blend for about 30 seconds until very smooth
heat a skillet over medium low heat, grease with coconut oil
pour batter into pancake rounds on heated skillet, how many depends on the size of your skillet
cook for about 4 minutes before flipping and cooking for another 3, both sides should be a deep golden brown, keep the heat at medium low to get it cooked all the way through without burning
repeat until batter is used up, re-grease the pan as needed
serve hot with real maple syrup or favorite pancake topping

You know what, I lied about the maple syrup. I had some leftover after taking that picture and eating the pancakes. Took a little sip of the maple syrup and I regretted it. Too sweet after all those pancakes. Also, maybe don’t eat 8 pancakes by yourself even if they are vegan and gluten free.

Rice Flour Pancakes

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Prep Time 5

Cook Time 20

Course Breakfast

Cuisine American

Servings 4 servings

Ingredients

½ cup rice flour

½ cup coconut or oat milk, plain or vanilla is fine

1 ripe banana, peeled

pinch salt

coconut oil

real maple syrup for serving

Instructions

in a blender or food processor combine all ingredients except coconut oil and maple syrup

blend for about 30 seconds until very smooth

heat a skillet over medium low heat, grease with coconut oil

pour batter into pancake rounds on heated skillet, how many depends on the size of your skillet

cook for about 4 minutes before flipping and cooking for another 3, both sides should be a deep golden brown, keep the heat at medium low to get it cooked all the way through without burning

repeat until batter is used up, re-grease the pan as needed

serve hot with real maple syrup or favorite pancake topping

Keyword gluten free, nut free, vegan

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May 3, 2023May 3, 2023

AmanjaLeave a comment

Simple Overnight Oats

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These super simple overnight oats continue to be my go to midnight snack, even after I’ve completed my elimination diet. I make up enough servings for my work week and simply pull one out of the fridge right when I get home every night. It’s an easy to make and easy to digest snack that feels as filling as a meal with only half the calories!

I like the taste the coconut milk brings to this snack or breakfast but if you prefer a different milk you may use any that fits within your diet parameters. At the beginning of my elimination diet coconut, oat, and rice milk were my only options. Coconut is the cheapest and most flavorful I’ve found so that feels like a win to me. Also I have some kind of mental block about using oat milk for oatmeal, it seems oddly incestuous. If you do use a less flavorful milk try adding a tiny splash of vanilla extract to the oats to boost it up.

You can also add sugar, of course. Brown sugar is an oatmeal staple but maple syrup is also delightful. Pick any sweetener that you can use and like and you’ll be surprised at how little you need to add to a single serving.

After you’ve completed more phases of your elimination diet you might decide to add more to these oats. Sliced almonds are a favorite of mine but feel free to get creative! My husband throws trail mix into his oats and the melted chocolate always smells really good. I love using the sweetened shredded coconut because I feel it adds enough sweetness that I don’t need to add any pure sugar like maple syrup or honey. If it’s not sweet enough for you, add up to a tbsp of your sugar of choice but keep in mind that it will boost the calorie count significantly.

Also check out this chocolatey version of hot oats

Overnight Oats FAQ

Can overnight oats go bad?

Yes! I would not recommend making overnight oats for more than 5 days in advance. Just as with most leftovers, a week is going to be your max for keeping it in the fridge. I typically make 4 servings at the beginning of my four day work week and have one each night. For every day the oats are left in the fridge the more liquid will be absorbed and the texture will become pastier.

Can overnight oats be made with quick oats?

Yes! However, this will change the texture. Rolled oats will take longer to absorb your milk of choice and will maintain their texture for longer. Quick oats are rolled oats that have been slightly ground so that they have more surface area. This means they will absorb liquid much faster and therefore become more pasty than rolled oats as overnight oats. It really comes down to preference.

Are overnight oats healthy?

Yes. Overnight oats are a good source of soluble fiber which can reduce cholesterol levels as well as other nutrients such as manganese. Oats are filling but low calorie and can help you feel full on a diet. Overnight oats have the same benefits as hot oats.

Can you make overnight oats with steel cut oats?

Overnight oats is ideal for steel cut oats, it’s an easy way to ensure they get to the desired texture without the effort of soaking and then cooking.

Can you heat up overnight oats?

Sure! Use a microwave safe dish and warm them up straight from the fridge. Keep in mind the overnight oats will already be soft, play with the timing to figure out the best texture for your preference.

Ingredients for One Serving

½ cup rolled oats
3/4 cup coconut milk
½ cup berries, mango, sliced peaches, whatever fruit you like
2 tbsp sweetened shredded coconut
¼ tsp cinnamon
pinch salt

Instructions

add all ingredients to a sealable single serving container
sit in fridge overnight (at least 4 hours)
enjoy cold

Simple Overnight Oats

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Prep Time 5

Course Snack

Cuisine American

Servings 1 serving

Calories 220 kcal

Ingredients

½ cup rolled oats

3/4 cup coconut milk

½ cup berries, mango, sliced peaches, whatever fruit you like

2 tbsp sweetened shredded coconut

¼ tsp cinnamon

pinch salt

Instructions

add all ingredients to a sealable single serving container

sit in fridge overnight

enjoy cold

Keyword gluten free, nut free, soy free recipes

Try these cheap and easy sealable containers, perfect for single servings!

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January 14, 2022January 13, 2022

AmanjaLeave a comment

Vegan/Gluten Free Carrot Raisin Muffin Tops

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These vegan, gluten free carrot raisin muffin tops are everything you could ask for in an elimination diet recipe. I know that during phase one, with so many restrictions, I was absolutely dying for some baked goods. It’s really difficult to get satisfying vegan and gluten free recipes. I found so many that either used too many other eliminated ingredients like nuts or recipes that just turned out with an odd texture and bland flavor.

Here’s the straight scoop, vegan and gluten free baking is hard. Without eggs and gluten it’s really hard to get a proper rise and texture on breads and cakes. I first attempted this recipe as a traditional muffin but it didn’t quite work. The rise isn’t enough to give you that perfect muffin bite. So, I took the best part of the muffin and focused on that! Honestly, muffin tops are cakey cookies that might have some healthier ingredients, that’s what these are.

Now, if you are lucky enough to have sucessfully surpassed the tree nut phase of your elimination diet you may add some walnuts to this recipe for an extra crunch. Fold in 1/4 cup at the point that you add in the raisins. As far as options go I would recommend not leaving out the sugar topping. These vegan gluten free carrot raisin muffin tops aren’t very sweet without it and I think it adds just the right amount to have that little crunch of sugar on top.

What can you use instead of parchment paper?

Parchment paper is a staple in my house. My boyfriend is an amazing baker on top of all the cooking I do so we always have some in stock. You might not have it lying around though. So what can you use instead of parchment paper if you don’t want to buy any?

The simplest option that wont require any additional purchases is to simply grease the baking sheet. Use any neutral flavor oil, I like to use whichever oil I’m using in the recipe, for these vegan gluten free carrot raisin muffin tops, that would be avocado oil.

If you’re ready to say goodbye to parchment paper forever you can also look into a silicon baking mat or upgrading to nonstick baking sheets. Check out some highly rated ones here:

easy cleanup, no waste

cookies slide right off!

Ingredients

2 tbsp ground flaxseed
5 tbsp cool water
1 ¾ cup oat flour
1/3 cup rolled oats
2 tsp baking powder
½ tsp baking soda (remove for high altitude)
1 ½ tsp cinnamon
½ tsp nutmeg
¼ tsp salt
½ cup unsweetened applesauce
2 tbsp neutral flavored oil, I used avocado
¾ cup plain coconut or oat milk
1/3 cup sugar
1 ½ tsp vanilla extract
¾ cup shredded carrots
⅓ cup raisins
2 tbsp brown or white sugar for topping (optional)

Instructions

combine the water and flax seed in a medium mixing bowl and set aside for 10-15 minutes
combine the dry ingredients (oat flour, oats, baking powder, baking soda, cinnamon, nutmeg, and salt) in a small mixing bowl and mix well
add the remaining wet ingredients (applesauce, oil, milk, sugar, and vanilla) to the bowl with the flax seed and water, combine well
add the carrots to the wet ingredients
stir the dry ingredients into the wet ingredients, blend well
fold the raisins into the mixture
cover the bowl and refrigerate for at least 1 hour, overnight works too
remove from refrigerator and preheat oven to 400 F
spoon the batter onto a parchment paper lined baking tray, about 4 tbsp per serving
sprinkle tops with sugar
bake for 25-27 minutes until internal temperature of 200 F is reached
cool completely on a cooling rack before serving

vegan gluten free carrot raisin mufffin tops

Vegan Gluten Free Carrot Raisin Muffin Tops

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Prep Time 1 30

Cook Time 30

Course Breakfast, Snack

Cuisine American

Servings 10 Muffin Tops