Gluten-Free Breakfast Burrito

Just because I eat gluten-free doesn’t mean breakfast can’t be fun. A Gluten-Free Breakfast Burrito made from Food for Life Brown Rice Tortilla, as per recipe, has 260 calories and 1 gram of fiber. Or enjoy it with one cup of mixed berries for a complete breakfast of 330 calories and 9 grams of fiber.

All–American Gluten–Free Breakfast Burrito

Serves 2

3 large eggs
1 tablespoon nonfat milk, soy milk, water, or olive oil
1 teaspoon butter (or butter substitute) for frying
Freshly ground black pepper
2 pieces of cooked crispy bacon (humanely raised)—optional
1 ounce cheese (such as sharp cheddar, Swiss, or Havarti)—optional
1 Food For Life Brown Rice Tortilla, cut in half

  1. Preheat a small, non-stick frying pan on medium-high heat. In a small bowl, whisk together the eggs with the milk for 30 seconds.
  2. Melt the butter in the frying pan. As the very last of the butter liquefies, add the egg mixture. Reduce the heat to medium.
  3. Do not stir immediately; instead, wait until the first hint of setting begins. Using a spatula or a flat wooden spoon, push the eggs toward the center of the pan while tilting the pan to redistribute any of the remaining liquid.
  4. When the eggs are moist on top and set on the bottom, carefully fold half the eggs on top of the other half, or roll the eggs over. For an easy, non-traditional omelet, carefully turn the eggs over and cook an additional 30 seconds. Season with pepper and evenly divide in half.
  5. While the eggs are cooking, divide the cheese evenly and place in the middle of each tortilla half. Lightly toast in toaster oven until cheese melts. Place each tortilla on a lunch-size plate and top with bacon slice and eggs. Roll and enjoy.

Variations

  • For an egg-white scramble, use 6 egg whites in place of the 3 large eggs.

© 2010 by Claudia Pillow and Annalise Roberts

My Top Gluten-Free Foods

When you first start the gluten-free diet, surviving the first two weeks can be tricky for many reasons, most of all, you are hungry! The diet is a process- substituting old favorites and traditions for new. Here are 12 gluten-free staples to ease the transition.

My 12 Favorite Gluten-Free Brands:

1. Udi’s Pizza Crust: in the frozen food aisle. Days when nothing but pizza will do and there is no time to make a homemade crust!

2. Fayeh Greek Yogurt: in the  dairy/yogurt section of most supermarkets. For breakfast, for a snack, whenever your hungry; it satisfies. I love it with honey, flax seed meal, cinnamon and fresh fruit.

3. Bob’s Red Mill GlutenFree Rolled Oats: usually in the gluten-free section of most supermarkets. Great for breakfast and for homemade breads and pancakes.

4. Bob’s Red Mill Organic Flax Seed Meal: usually in the baking/flour section in most supermarkets. I sprinkle in oatmeal and yogurt, mix in homemade breads and muffins, as a filler for meatballs. This wonderful functional food is filled with omega 3 oils and fiber to help neutralize chronic inflammation in the body.

5. Pamela’s Gluten-Free Pancake Mix: usually in the gluten-free section of most supermarkets. Great for lazy Sunday mornings and large crowds.

6. Pamela’s Gluten-Free Bread Mix: usually in the gluten-free section of most supermarkets. A kid favorite and my go to bread when I don’t make my own.

7. Food For Life Brown Rice Tortillas: in the frozen food aisle or refrigerated breads. Must have breakfast for time strapped families with hungry teenagers. Buy 2, they go fast.

8. Mary Gone Crackers Original: usually in the gluten-free section of most supermarkets. Complex and satisfying. Wheat who?

9. Crunchmaster Rice Crackers: usually in the gluten-free section of most supermarkets. The new kid on the block with lots of texture and taste. Perfect for dips and cheese.

10. Glutino Chocolate Wafers: usually in the gluten-free section of most supermarkets. This slim wafer gets you through the first two weeks. Best with a cup of green tea.

11. Hail Merry Blonde Macaroons: only in Texas, but that is where I live. Gluten-free, vegan, no refined sugars; need I say more. Anywhere else, your favorite dark chocolate here.

12. Tinkyada Brown Rice Pasta: usually in the gluten-free section of most supermarkets. Delicious and the best gluten-free value for your money and taste. Stock up when there is a sale.

Gluten-Free Diet Boot Camp

The Gluten-Free Diet is not a fad to millions of people who have celiac disease and non-celiac gluten sensitivity- it is a necessity. And, as many are discovering, it is a healthy way to eat, it reduces chronic inflammation in the body, and it can help you to lose weight. But many people have a lot of questions when first starting the gluten-free diet.
The number one question is “What can I eat?” Plenty! My gluten-free bootcamp will take you through the basics of getting started, offer gluten-free menu suggestions with calorie and fiber counts, and provide delicious healthy recipes everyone will enjoy eating.
Today we start with the basics. Tomorrow I will post my top ten gluten-free foods that I use in place of wheat products, such as bread, pizza crusts, crackers and cereal. Then we will get down to the ABC’s: breakfast, lunch and dinner. Let’s get started on a delicious journey to good health.

WHAT is gluten?

Gluten is a protein that is commonly found in wheat, rye, and barley. It is the binding agent that keeps baked goods from falling apart. It provides stability and texture.

WHERE is gluten found?

It is found in most types of breads, cereals, baked goods, pastas, pizza and as an ingredient in many processed foods. Not all foods from the grain family, however, contain gluten. Examples of grains that do not have gluten include rice, wild rice, corn, oats, buckwheat, millet, amaranth, quinoa, and teff.

WHEN is gluten a concern?

Gluten is the major cause of inflammation in the body because we eat so much of it! We eat more gluten in the form of wheat than any other food: 825 calories per day. Our ancestors did not eat any wheat and we have not evolved to do so. The gluten protein molecules found are simply not digested completely by humans. Gliadin peptides (undigested molecules of gluten) remain in the gut and cause the epithelial cells of the small intestine to become more porous, causing increased intestinal permeability. This sequence of events results in Leaky Gut Syndrome, allowing large molecules of gliadin, bacteria, viruses, yeast and other toxins to enter the bloodstream causing chronic inflammation throughout the body.

WHY is inflammation a problem?

Chronic inflammation is the root of most chronic diseases. Inflammation is part of the body’s natural defense system against infection, irritation, toxins, and other foreign molecules. A specific series of events occurs in which the body’s white blood cells and specific chemicals (cytokines) mobilize to protect us from foreign invaders. But sometimes the natural balance of the immune system, which produces just enough inflammation to keep infections, allergens, toxins, and other stresses under control, is disrupted. The immune system shifts into a constant defensive state, creating swelling, redness and tenderness throughout the body. This chronic inflammation in the heart causes heart disease, in the brain causes dementia and Alzheimer’s disease, in the joints it causes Arthritis and, as we are just discovering, in our fat cells causes obesity. Celiac Disease is chronic inflammation of the small intestine.

While on the one hand this inflammatory process is protective against infectious disease, too much inflammation is the root of most chronic diseases. In many people, chronic inflammation can cause insulin resistance resulting in diabetes. Over time chronic inflammation weakens the immune system further threatening our health.

For more information go to http://www.amazon.com/Gluten-Free-Good-Health-Cookbook-Inflammation/dp/1572841052/ref=sr_1_1?ie=UTF8&s=books&qid=1252425508&sr=1-1.

HOW do you start a gluten-free diet?

The basic principles of a gluten-free diet are simple and healthy:

  • Eat whole foods
  • Go gluten-free
  • Reduce sugar intake
  • Eliminate soda (including diet)
  • Drink water and tea
  • Eat only minimally processed foods
  • Eat plenty of fiber
  • Learn to cook
  • Enjoy your food
  • Learn to read food labels