G-Free Breakfasts & Back to School

I don’t usually cross post newsletters from my other website, Harriswholehealth.com but this seemed like a fun one to share.


I’m sure I’m not the only one who has been sucked into the vortex of watching the Olympics and re-emerged with back-to-school right around the corner. So it’s a perfect time to think about breakfasts.  We’ve all heard it—breakfast is the most important meal of the day, and gets us off to a good start.  We need energy to study, work, and play!  Many studies have shown improvements in concentration and learning for children who eat breakfast, and starting the day with a healthy breakfast helps adults, too.  As a dietitian, I look for breakfasts that are a good source of fiber and protein, and not too much added sugar.  There are great options from both the regular grocery store and more and more specialty products.

Some of the best choices:

  • Greek yogurt is a great source of protein. Add in some berries and sprinkle in a spoon or two of ground flax seed or chia (Salba) to get in a little extra fiber.
  • Get creative with eggs: scrambled eggs, omelets, huevos rancheros, or even hard-boiled for an inexpensive, high protein on-the-go breakfast. Add in veggies with the eggs for a more filling breakfast with more antioxidants and fiber. Three to four whole eggs weekly won’t affect cholesterol levels, and if that’s a concern, egg whites are always an option.
  • Smoothies are also a great way to get in some additional fruit in your diet, and most kids enjoy them, too.  Just make sure to get some protein, from Greek yogurt, protein powder or even tofu.
  • Don’t forget old standbys, like cottage cheese or ricotta cheese and fruit, organic sausages, grits, etc.
  •  As far as cold cereals go, nutritionally, Crunchy Flax, Whole O’s and Mesa Sunrise are among the best options because all are great sources of whole grains and fiber.

Some mainstream breakfast options are naturally gluten-free, like most kinds of Chex (not wheat Chex, of course) Sprinkle in a spoon or two of ground flax seed to get in a little extra fiber  And, of course, there are more and more gluten-free versions of the typical standards. EnviroKidz has some for children of all ages, like Gorilla Munch and Koala Kids, and there are new Gluten-free Rice Krispies (watch out, regular ones have gluten)and these are in most local supermarkets.  Many stores sell gluten-free bagels, muffins, scones, waffles or other sweet breakfast treats.  Or, for a freshly baked lower sugar and higher fiber option, Marion’s Smart Delights has muffins at the Happy Tart in Alexandria.

Looking ahead to chilly mornings, hot cereals are a great way to start the day with fiber and whole grains.  Most gluten-free grains cook up nicely as hot cereals. My personal favorite is millet, but kasha (buckwheat), quinoa flakes, amaranth, teff, etc. work well, too.  It’s easy to make a big pot and have them all week long.  Bob’s Red Mill has a few nice options, like Mighty Tasty Hot Cereal. Don’t forget about certified gluten-free oatmeal, which can be found at specialty stores or online.

You can also think beyond usual breakfast foods for a change of pace.  Soups or any kind of leftovers work well, and you’re only limited by your imagination!

Back to School G-Free Resources

Celiac Sprue Association has a newly updated for 2012, detailed section on back-to-school with tips for parents, teachers, students and more.

Celiac Family has great school links and resources.

100 School Lunch Ideas from Glutenfreeville.

American Celiac Disease Alliance has a fabulous section on back-to-school, with sample menus, doctor’s letters, info on 504 plans and more.

Celiac About.com has a really nice compilation on back-to-school tips and school supplies.

Events, a recipe & more:

Celiac Sprue Association’s 35th Annual Conference is nearby on Long Island October 4-6th, featuring a program by Columbia University, wine tasting, a clambake, and sessions on G-Free baking, 504 plans, a teen corner, blogging and more.
The Washingtonian shared one of my favorite seasonal recipes,  Heirloom Tomato and Avocado Salsa (AKA Salsa-mole)
Carol Kicinski of Simply Gluten Free and a bunch of gluten-free bloggers (including yours truly!) have teamed up for a new magazine debuting in November 2012.  It should be pretty amazing. More info here!
Sept 22 from 2-4pm
Speaker:Tony Lupo, Director of Technical Services for Neogen http://neogen.com/FoodSafety/

Enjoy a Day of Family Fun, Fitness and Education & support the
Celiac Disease Program, Diabetes Program and Obesity Institute at Children’s National Medical Center

Sunday September 9th, 2012 2:00 pm
Skyline Sport&Health
Falls Church, VA 22041
Speakers, Zumba Classes, Treats & more!


About Cheryl Harris

Life played a funny trick on me. I've studied nutrition for years, and much to my surprise, found out that I could manage many of my health issues via diet. I've been GF for years, and I've got a bunch of allergies and sensitivities. But it definitely doesn't keep me from cooking, baking and enjoying my food. Thanks for stopping by.
This entry was posted in news. Bookmark the permalink.

2 Responses to G-Free Breakfasts & Back to School

  1. This definitely deserved to be cross-posted! It is full of great information and links. Thanks for including Celiac Family ideas in it.

  2. Pingback: Weekly Gluten-Free Menu Plan - School Lunches

Leave a Reply

Your email address will not be published. Required fields are marked *

thirteen + 1 =

This site uses Akismet to reduce spam. Learn how your comment data is processed.