Gluten Free Breakfasts Part 1


Going gluten free is a great opportunity to explore a whole new world of food.  Have some fun trying out these few recipes.

Milk alternatives are becoming BIG business.  We have soy, almond, oat, coconut, rice, and combinations of these.  However, if you read the labels, many of them are filled with nasties like vegetable oil (immuno-suppressant), sugar in some form (also immuno-suppressant and inflammatory) as well as possible flavourings and colourings, not to mention that the cartons found on the supermarket shelf have been super high heat treated so that they don’t go off!  Doesn’t sound healthy to me!

Making your own milk alternative can be quick and easy once you’re into the routine.  Here’s a recipe for Cashew Milk and Almond Milk.

Cashew milk (for 1 L)

IMG_1389 (1)

  • 50g cashews (about 3 tbs)
  • 200g/mls water
  • 4 fresh dates (pitted)
  • Pinch salt (ideally Celtic or Himalayan)
  • Nutmeg essential oil or other flavouring such as cinnamon powder, cocoa powder, etc (optional)
  • Handful of ice
  • Additional 300g/mls water

Place all ingredients in the Thermomix or blender except the additional water. Blend till really smooth. Add the additional water and blend again. Serve with stewed apple and cinnamon on gluten free Weetbix or other healthy cereal.

Almond Milk

Makes about 400mls

  • 100g whole almonds
  • 500 mls water
  • 500 mls extra water

Place almonds and 500mls water in a saucepan. Bring to the boil and cook for 5 minutes. Drain, allow to cool slightly and remove skins.

Add the blanched almonds and the extra water into a blender. Blend on high speed for approximately 45 seconds. Strain liquid through a muslin cloth if you’d like the milk to be very smooth.

But what do I do with the milk?

Once you’ve made the milk you have many options for how you drink it!  Here are a couple of ideas.

Irene’s Homemade Muesli (nearly Paleo)


  •  ½ cup lecithin granules (helps emulsify fats)
  • 2 cups organic linseeds, coarsely ground
  • 6 cups rice bran straws (available in Coles)
  • 2 cups pepitas (pumpkin seeds) try to buy Australian
  • 2 cups sunflower seeds
  • 4 cups walnuts
  • 4 cups coconut chips

Mix together all ingredients and store in an airtight container.

Enjoy at least 3 tablespoons of muesli with the same amount of fresh fruit for a high-fibre, low-GI, healthy start to the day

Optional – for athletes and very active people

Add 2 cups of organic rolled oats or rolled rice to the muesli

Optional – add a ¼-½ cup of low fat natural yoghurt (providing there is no dairy intolerance) or use whey, pea or rice protein powder for additional protein, calcium and magnesium. Most people who are dairy intolerant can cope with whey powder.

Optional – drizzle on some melted coconut oil and then toast in the oven till slightly browned.

I love this recipe. I pour some hot water onto it in the morning or soak it in almond milk overnight so that it softens and is easy to digest. I often have it with stewed apples and fresh fruit plus Greek yoghurt. I may also add maca powder, probiotic and cinnamon to the mix.

Almond Butter and Chocolate Blueberry Smoothie

Serves 1

  • ½ cup cashew milk
  • ½ cup fresh or frozen blueberries (rich in antioxidants)
  • 2 tbsp cocoa powder
  • 2 tbsp almond butter
  • 2 ice cubes
  • [add any other therapeutic ingredients eg flaxseed oil, probiotic powder, psyllium or slippery elm, cinnamon or other spices, etc]

Place all ingredients in a blender and blend until smooth.


Have fun adding super nutrition to your weekly food routine!

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Brenda Rogers

With over 25 years experience as a corporate trainer, naturopath, yoga teacher and wise woman educator, Brenda is the head clinician and coach at Quintessence Health.

"A healthy mind and body simply ensures you have the time and energy to fully express and manifest your life’s purpose – it facilitates the unfolding of joy."

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