5 healthy gluten-free and lactose-free breakfasts

Although it may seem to us that foods with gluten and lactose are essential, we can choose other options to achieve healthy breakfasts that give us more energy.

Healthy breakfasts that do not contain gluten or lactose are ideal both for people intolerant to these substances and for those who want new recipes for a balanced breakfast, without including refined flours or any type of dairy.

There are healthy breakfasts for every taste and day of the week, from sweet crepes to savory pancakes , as well as energy shakes and other morning delights. Throughout the article we explain 5 recipes for these healthy breakfasts.

Healthy breakfasts to start the day well

Breakfast is the most important meal of the day

Many people abuse refined flours, sugar and dairy products at breakfast, which does not provide our body with what it needs and, furthermore, can even make us feel heavy or tired from the first hour.

Below we give you 5 options, free of gluten and lactose, to achieve a healthy and digestive breakfast.

1. Buckwheat crepes

Crepes are a delicious dish to eat at any time of the day. The problem is that they are made with wheat flour, which contains gluten, and with milk, which is probably lactose .

However, the traditional French recipe dictates that they can be made with buckwheat , which is not actually wheat itself, so it is gluten -free .

For this reason, we suggest making the crepes in the same way as usual, but using buckwheat flour and a vegetable drink (rice, almond, hazelnut, etc.).

We can make the crepes sweet or savory, and accompany them with fruits and nuts to make them even more nutritious.

2. Chickpea pancakes

A surprising and essential ingredient for our healthy breakfasts is chickpea flour . This type of flour is still quite unknown. However, it is an excellent food for health, since it is very nutritious  and, in addition, it can solve a large number of recipes.

Chickpea flour does not contain gluten and we can use it to coat or prepare pancakes without having to mix it with egg , since only with water does it acquire the perfect consistency.

With this preparation, seasoned with a little salt and spices to taste, we can make delicious grilled pancakes , in the same way as an omelette.

3. Multivitamin shake

Smoothies  are very easy to prepare, they allow us to add many ingredients and they are delicious and satisfying.

They have become essential for those who want to take care of themselves , those who want to lose weight in a balanced way or for those who need an extra supply of nutrients.

We recommend combining the following fruits with green leafy vegetables (the flavor will be just as delicious but we provide more nutrients):

• Apple.
• Pera.
• Kiwi.
• Papaya.
• Strawberries.
• Piña.

We can also add some spices (ginger, cinnamon, cardamom), seeds and sprouts, brewer’s yeast and pollen to our smoothie.ADVERTISING

4. Rice pudding with vegetable milk and fruit

The classic rice pudding can become one of our healthy breakfasts if we use brown rice , much more nutritious and satiating, along with a rice drink instead of milk.

We will prepare it in the traditional way, cooking everything with a cinnamon stick and lemon peel until it thickens. To sweeten it, we can use honey.

If we add grated or stewed apple and some walnuts or hazelnuts to this breakfast, it will provide us with a very balanced amount of carbohydrates, proteins, healthy fats and fiber.

5. Rice toast with guacamole

There are those who cannot resist toast or sandwiches. We can always opt for gluten-free and lactose-free breads, although we must make sure that they do not really include wheat among their ingredients. Nowadays, many breads made from other cereals are marketed, but whose main ingredient is still wheat.

We also have the usual rice or corn toast. As alone they are a little tasteless but we can prepare them as succulent tapas and add ingredients that make them more appetizing , such as a homemade guacamole base.

Avocado is a fruit rich in protein, fiber and healthy fats that provides us with many of the nutrients we need to start the day well.