GF/CF Breakfast

Ideas of Breakfast

For Breakfast we suggest that you try alternating the type of food your child eats every day in order to have 3-5 different types of breakfast in the week.

We will give you some ideas of what you can prepare.

1) Cooked GF/CF Nuts and seeds Muesli

GF Muesli (rice and millet flakes)
Any nuts
Seeds: sesame, pumpkins, sun flower, hemp, linseed
Fruits: apples, and/or pear and/or sultanas

Preparation: 1 min

Cooking time: 5 min-

Cook in water, add Xylitol if need be- can also be cooked into soya, rice, quinoa or almond milk for a change.

2) Omelette

2 eggs (organic or Free Range)

Vegetables (fried)- we suggest that you use at first the vegetables your child prefers, and or meat or sausages, even diced potatoes, and that you introduce them gradually in larger amounts and a broader range of vegetables. This can be very much like a Spanish or Mexican omelette, or even a Jewish breakfast (quiche like but without any pastry or milk products).

In this example, I used red pepper and one courgette cooked in olive oil in a pan before being incorporated with the eggs. It took about 10 min to prepare. It is served with 2 pieces of mango fruit.

3) Soups

Yes! Many countries serve soup in the morning. This is a very easy and healthy way to bring a broad range of vegetables and flavours in your child’s diet. You can start again with flavours and textures your child like and vary gradually, according to the season and your imagination!

This can be prepared in large amounts and kept in the fridge fur up to 2-3 days, or even frozen. The soup presented here had carrots, leeks, and one courgette. It is served with parsley. You can of course use tomatoes, onions, miloukieh (spinach like vegetable served in some African countries like Egypt and Libya, very healthy and tasty), beetroot, celeriac, etc. Alternatively you can follow more traditional recipes, like carrot and coriander soup but without milk. This can be served with GF toasts, pancakes or biscuits.

4) Cereals, pancakes, biscuits or GF toasts

Possible cereals: GF corn flakes, puffed rice (please check the labels many cereals have added gluten!) e.g. Of suitable brands: Crispy rice (Nature Path) or corn Flakes by Whole Earth, or Son-Rise corn flakes (has flax seeds). Alternatively check out the baby cereals from Organix (Figs and apples rice flakes, or banana flakes and rice or plain rice flakes). These can be served with warm water.

Possible milk: rice, soya, quinoa and almond milk. Can also use water as alternative or the cereals can be served dried. Note that some children do not well with particular milks (e.g. Soya). A dietician knowledgeable in autism can give you suitable advise of which milk to use. If you are not sure, use a rotation of milk and test if any particular milk can can issues of behaviours.

Biscuits: We do not recommend commercial GF biscuits because of the high sugar content, see our section on biscuits for alternative ideas.

Pancakes: See section Pancakes.

GF breads: Home made see section or commercial. Try again to vary and read carefully the labels, check out for any unwanted additives. GF breads are usually better toasted. You can use a olive spread instead of butter, or a nut spread (cashew nut, peanut butter, almond). Some parents prepare their home made pate (recipe to follow shortly!) or serve the bread with humus.