Tuesday eats: breakfast…sans grains and sugar!

Posted on August 2nd, 2011

As readers of this blog might know, I can’t do gluten or sugar, which makes breakfast tricky. If not toast or porridge or muesli or fruit, then what? Eggs. And more eggs.

zucchini ricotta cheesecake, via 101cookbooks

Not a sad predicament, but variety is required. Lately I’ve also been experimenting with cutting back on grains overall. I’m not wholly paleo (caveman diet follower); I tend to follow Weston A Price’s eating ideas (although not strictly). I can see merits in not eating so many carbs…doing so does curb my cravings…which I have problems with. I still eat carbs, just not as many.

So back to breakfast…no sugar, no gluten and… less grains. A challenge? Yes, but one I’m up for.

Tell me what you think of these ideas, and please add your own.

Zucchini Ricotta Cheesecake

I use a springform pan, but you could use an equivalent baking dish or deep tart pan as well.

serves 8

  • 2 cups zucchini, unpeeled & grated
  • 1 teaspoon fine grain sea salt
  • 2 1/2 cups ricotta cheese
  • 1/2 cup freshly shredded Parmesan cheese
  • 2 shallots, chopped
  • 2 cloves garlic, chopped
  • 1/4 cup fresh dill, chopped
  • zest of one lemon
  • 2 large eggs, well beaten
  • 1/3 cup goat cheese, crumbled
  • drizzle of olive oil

Preheat oven to 170C degrees. Butter/oil a 7-inch springform pan.

In a strainer, toss the grated zucchini with the salt and let sit for ten minutes. Now aggressively squeeze and press out as much moisture as you can. Set aside.

Combine the ricotta cheese, Parmesan, shallots, garlic, dill and lemon zest. Stir in the eggs and mix. Now stir in the zucchini. Fill the pan with the mixture and place on a baking sheet and in the oven and for sixty minutes. Sprinkle with the goat cheese and return to the oven for another 20 -30 minutes or until the goat cheese is melted and the cake barely jiggles in the center (it will set up more as it cools).

Let cool five minutes, then release the cake from its pan. Serve at room temperature drizzled with a bit of olive oil and a few sprigs of dill.

Chia Omelette

I stumbled upon this idea when making an omelette where I’d put in too much milk by accident. I added chia seeds to soak up the liquid (I do the same with casseroles and soups…a few teaspoons get everything nice and thick again). Lee Holmes at Supercharged foods, it turns out, does the same, so I thought I’d post her instructions.

  • 1 tsp olive oil
  • 2 eggs
  • 1 tsp chia seeds
  • Basil and oven roasted tomatoes
  • sea salt and black pepper to taste

Beat eggs for one minute then add chia seeds.

Warm olive oil in omelette pan.

Pour mixture in and swirl until thinly covered.

Cook on medium heat and then fold.

Remove from pan and serve with basil and tomato.

Season with sea salt and freshly ground black pepper.

Spinach “Bread”

Also from Supercharged Foods, this spinach bread recipe is delicious, and with a video to boot!

(Makes approximately 10 slices)

  • 6 packets frozen chopped spinach, thawed and drained (no additives)
  • 1 egg, beaten
  • 1 tsp crushed garlic
  • Salt and freshly ground black pepper

Preheat oven to 200 degrees celsius.

Grease baking tray or ceramic roasting pan.

Mix together spinach, eggs, and garlic in a bowl.

Season with salt and pepper.

Spoon mixture into prepared pan and flatten, pressing down with fingers.

Bake for 15- 20 minutes or until set.

Allow to cool slightly then using a knife or pizza cutter slice into 10 rectangles.

Use a spatula to remove individual slices from pan.

Wrap slices in freezer wrap and freeze until ready to use.

Coconut granola

  • 4-5 tbl butter or coconut oil
  • 3 cups coconut flakes
  • 1 cup chopped or ground almonds (pref activated ones…see my recipe here)
  • 2-4 tbs rice malt syrup
  • 1 cup each of crispy cashews and pecans or walnuts (see my recipe here)

Mix all ingredients in a bowl, spread evenly on baking paper on a tray and bake in a preheated oven at 120 celsius. When golden, pull out and cool immediately (to get it crispy).


Homemade Socca

I’ve been making this recipe for a while. I sometimes make a similar pancake (with eggs and a little milk). Chickpea flour is also called besan flour and it’s not technically flour – you’ll find it at some supermarkets and it’s cheap.  Whole Living posted the recipe below and provided this little tip:

If you have the time and the foresight, I highly suggest mixing your socca batter well in advance to aid digestion. Much like soaking beans and legumes before cooking, soaking the flour (especially if it is raw) will undoubtedly help your body break down the complex starches in ground chickpeas, and will aid in mineral absorption.

(Makes about three seven-inch soccas.)

  • 1 cup chickpea flour
  • 1/2 tsp sea salt
  • 1/2 tsp freshly ground black pepper
  • 1 ¼ cup lukewarm water
  • 3 Tbsp extra-virgin olive oil
  • Ghee or coconut oil, for pan

In a large bowl, sift chickpea flour, salt, and pepper. Whisk in warm water and olive oil. Let sit, covered, for as many hours as possible (making this before you leave the house in the morning is perfect for making socca for dinner), but at least 30 minutes.

Place heavy (preferably cast-iron) skillet in oven and preheat to 230 C.

Remove skillet from oven. Add a knob of ghee or coconut oil to the hot pan, and pour batter in a steady stream until it reaches the edges of the pan. Bake for 8 to 10 minutes or until the pancake is firm and the edges are set.

At this point, you can flip the socca, or set it a few inches below your broiler for a couple minutes, just long enough for it to brown. Cut into wedges and serve hot, with toppings of your choice.

Grain-free breakfast bars

  • 1 1/4 cup almond flour
  • big pinch of salt
  • 1/4 cup coconut oil
  • 1/2 cup coconut shredded
  • 2 1/4 cups of nuts and seeds (pref activated ones… see my recipe here)
  • 1/4 tsp baking soda (baking soda is always gluten-free, baking powder sometimes isn’t)
  • 4 tbls of stevia (or 1/4 cup rice malt syrup)
  • 1 tsp vanilla extract

Combine the dry ingredients in one bowl, the wet in another. Then pour the dry into the wet. Press into a greased baking dish and bake at 180 C for 20 mins. Cool and cut. To make a crispy version, place the “bars” back in the oven (once cut) for another 10 minutes.

Also see a great meffin (meat and veggie muffin) recipe here.

And my frozen spinach and egg creation here. I’m a little obsessed with this right now. I sometimes add mushroom as well (and pop in the microwave with the rest).

And some previous breakfast creations here and here.

Do you have any simple ideas to share?

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  • Thank you Sarah. This is so timely. I have just been doing a bit of research on grain free eating, and was just thinking about breakfast…

    I clicked on your link to Westin A Price, but nothing came up for me. I’m interested, so will google when I get a chance.

    One other recipe I found on the net was for banana pancakes, sans gluten and sugar. They are a reasonable texture, but we put a little honey on top to help them down. I think, as you are sugar free, you’d be fine with them as they are.

    I’m also finding the price of bananas too high here at the moment, but it may be different in other states.

    Here it is:

    Mash two or three bananas, add an egg or two, mix well, then add a heaped tablespoon of almond butter. I also add ground almonds to thicken the mix. When it feels like the right consistency (add more almonds if it looks too wet), cook small pancakes (about 10 cm diameter) in a frypan.

    It really was simple, and if you are wanting something that feels like it has carbs(flour) in it, it has that texture.

    I made some muesli that is very similar to your recipe – full of seeds and nuts, but used honey, and it is amazing! I’ll be having some on greek yoghurt for breakfast today.


    Sarah Wilson

    Sarah Wilson Reply:

    Thanks for sharing…lovely recipe. I love the almond butter addition. Bananas, sadly, contain too much fructose for me just now. Ditto honey. But I’m sure others will love it!


    Leigh Reply:

    Sarah you said you don’t eat sugar so you can’t eat fruit. So does that mean you don’t eat fruit EVER? Hope you don’t mind me asking. P.S. I LOVE your blog! 🙂


    Alex Reply:

    Hi Angela, I think you’ll find that there is a lot of sugar in them bananas. Does sound delicious, but probably not a great choice for those cutting out sugar.


    liz Reply:

    Hi, I made you banana ‘pancake’ recipe and it is amazing!! thank you. It didn’t even need the honey. Great tip!


  • Lexi

    Hi Sarah, great ideas! Just ordered some Kapai Puku (www.kapaipuku.com) after reading about it for awhile, it just kept popping up, so shall be alternating smoothies and Kapai Puku with five:am yoghurt for breakfasts and poached eggs with avocado and tomatoes on the weekend.
    I ordered the Tribal Mix for Kapai Puku but they also have a Naked Blend that has 0.3g sugar/100g so it excludes the raisins included in the original mix. All the varieties are listed as
    “Source of Omega 3
    GM and Gluten Free
    High in fibre
    Rich in complex carbohydrates
    Low in sugar and salt
    High protein cereal
    Detox and weight loss”
    Will be interesting to see how it goes as it sounds like a pretty versatile product. Also came across a page called YouBar – where you can create you own bars, shakes, trail mixes and cereals, and they ship internationally!
    Your recipes sound wholesome and tasty, will have to give them a go!


    Ele Reply:

    Thanks for the tip Lexi – I hate the raisins in the mix and they always get left at the bottom of the jar. I didn’t know there was a free variety.

    Is the issue with eating grains the phytic acid in them or something else? We buy and mix our own grains and seeds (the Kapai Puku brand) but I read somewhere recently about the pytic acid and inability to absorb vitamins and minerals in the grains unless you sprout, soak etc. Is that a commonly held view?


    Ele Reply:

    And, I have an egg allergy, which causes a bit of a problem with alternatives. Probably need to do some research into substitutes.


  • Pip

    I make a breakfast ‘salsa’ which can really be made from anything on hand.

    I generally have boiled eggs in the fridge, so I start with one or two of those, and chop them up.

    Then I add chopped avocado, tomato, fresh parsley (or coriander), kale or baby spinach (wilted if I have time, fresh if I don’t), sometimes some meat (salmon, bacon or ham) and sometimes some lemon or lime juice.

    Just chop into chunks, toss and eat! Looks good, is light but filling and transports well to work too.


    miss mia Reply:

    Pip I really like this ‘salsa’ idea. It sounds like a good option for light lunch too if wanting to avoid carbs.


    Sarah Wilson

    Sarah Wilson Reply:

    Send a pic in Pip!


  • Mia

    I tend to be mostly “wholefoods” in my approach to eating as opposed to any one diet in particular… if it has to have a lot of processing to make it edible (which most grains/ flours do) it’s probably not a good idea. I dont avoid them entirely, but moderation is the key – and a moderate amount of carbohydrate for most people is a lot less than they think! You can get more than enough carbs from fruit and vegetables alone in a day, and anyone who isnt needs to eat more veggies. Anyway, I digress!

    I love eggs with a dash of chilli powder (to wake you up!) with a side of avocado and tomato. Occasionally bacon also. Yuuuum.


  • Liv

    I have been eating one of the suggestions you made in your ‘mish-mash meals’ post from last tuesday for breakfast and am loving it! The one with spinach, peas, egg & parmesan, ready to go in just a couple of minutes – it’s delish and so satisfying…thanks so much for the suggestion Sarah x


  • Oh I read a debunking on Weston A Price via Zen Habits (http://zenhabits.net/soy/) so I’m a little skeptical… I’d love to hear your thoughts Sarah!

    I’m currently reading Kat Eden’s “secrets of lasting weight-loss revealed” and it’s brilliant. No grains!


    Pip Reply:

    There isn’t a stack of conclusive evidence about soy yet, but enough plausibility and observational data to make me wary. I’d side with the WAPF on this. However, I think something worth mentioning is that most of the documented health benefits from soy come from fermented soy – tempeh, miso etc, and from populations that eat these more like condiments than meals. Part of the problem may very well be the vast levels of consumption we have for unfermented, highly processed soy (and possibly GMO) as we use it to replace milk, meat, cheese and so on, as well as all the places it is a filler in processed foods. Even without entering into the “good soy” “bad soy” debate I don’t use it in my diet as it is generally a highly processed product, which is something I aim to avoid. (PS I’ve read Kat’s e-book too – so much good info in there!)


    Mia Reply:

    Firstly, as much as Leo Babuatu might have some great advice about life, he has some terrible advice on diet – he claims that anybody not eating a vegan diet takes pleasure in the murder of animals. Personally I have seen a LOT more evidence claiming that a vegan diet is dangerous than soy being dangerous. Google “vegan infant deaths” or “vegan baby killers” for more info, Im not going to indulge my anti-vegan rant here. Long story short – incredible bias on his part.

    Also, those links he says prove his points, dont actually claim what he says they claim. Some of them are quite old and not all are from reliable sources. I would be VERY skeptical, to say the least.

    I can definitely echo Pip and recommend Kat Eden though, she has actual substance to back up her claims, and practises what she preaches.


    Sarah Wilson

    Sarah Wilson Reply:

    Mia, your views are sound. I agree totally with her sentiments about Leo’s parochialism. I’ve read that post by Leo and I don’t agree with his take. But that’s just my personal opinion…informed by what I’ve learned works for my body. WAP works for me. But I’m not extreme about it. And I do take on some of the criticisms it attracts. I don’t eat too much meat or too much dairy, for environmental reasons more than anything else.
    I’m soooo glad you’re all loving Kat’s work.

  • Loving these recipes Sarah! I seriously have to get cooking. I think if we all veered on the side of caution with gluten and sugar we would all be a little healthier. I generally try and reduce my cheese quantities when cooking. You may find with your ricotta cheese cake parmesan may be an overkill… too much cheese may make you feel a little bloated at the end. I would make this recipe without parmesan first and then can always sprinkle on top if you still need 🙂


  • Caitlin

    Sarah, I do similar thing to do, less sugar, gluten and grains.

    Couple of ideas…

    This morning I had delicious fry up of organic butter, large portobello mushrooms (sliced) and garlic in a pan, I did have a slice of gluten free bread too. Yum!

    If you’re up for a sweet breakfast, I read that Pears are low sugar??

    Pear and Cinnamon compote with coconut cream:

    Peal, core and chop 3 pears
    Toss in saucepan with chunk of organic butter, splash of cinnamon, handful of coconut flakes, goji berries and/or sultanas.
    Heat on low for around 10 mins depending how mushy you want your pears. Serve with dollop of coconut cream or yoghurt if desired! Warming and lovely for winter. (I had it for dessert last night).

    Bon Appetit!


    Sarah Wilson

    Sarah Wilson Reply:

    Love the pear compote idea. Store coconut cream in the fridge – it comes out like icecream!


  • Caitlin

    similar to YOU is what I meant 🙂


  • Caitlin

    Oh and a generous squeeze of lemon in the compote gives it a bit of tang! You can use apple cider vinegar too.


  • Kate

    Hi Sarah,

    For the past month I have been following a paleo way of life (I don’t like the term diet as it often implies something short term) and have never felt better. Breakfast was always going to be the hardest for me to give up as I love fruits/cereals for breakfasts. So here’s what I have most days now:

    Handful each of frozen raspberries and blueberries (thawed)
    Large handful of nuts (I rotate between almonds, macadamias, walnuts and pecans)
    Small handful of pepitas
    Half a tablespoon of chia seeds (soaked in water overnight to aid digestion)
    Half a teaspoon of cinnamon
    Pinch each of nutmeg and cloves
    Small handful organic coconut flakes
    Coconut milk – enough to mix plus a little more if you like

    Mix and eat!! YUMM!


  • miss mia

    I really like the Zucchini Ricotta cheesecake as I really like zucchini but my boyfriends detests it and will refuse to eat it! This recipe almost hides the vegie so unless he sees me preparing the recipe he won’t even know it’s in there 😀

    OH and I will only call it Ricotta cheesecake and have it with a protein as a main meal…

    What he doesn’t know won’t hurt him, right?


  • Amy

    I’ve been moving more and more towards Paleo style eating and the last week and a half I’ve been 90% there. As a cyclist, I needed to find quick and easy things with good nutrition to have before my pre dawn training sessions.
    Much like the banana/almond pancake idea, I have been making this sort of thing into a quick and easy mug muffin.

    Mash .5-1 banana in a Mug, mix in 1 tablespoon Almond Meal + a dash of cinnamon, a sprinkle of Sultanas and 1 beaten egg. Mix it all together. Pop in the microwave for 90 seconds and Voila! Mug Muffin, sans grains, dairy and refined sugar.

    These are great as a quick Pre/Post workout meal. And they can be made the night before and eaten cold too. Just make sure they cool completely before you put them in a tuppaware container or the moisture makes them a little soggy.

    Sarah – Another option for those who can’t do sugar, but would like some carbs/starch, is to add mashed Sweet Potato instead of the Banana. This morning I put both in and it made a really dense delicious meal! And then spread some nut butter on it to beef it up a little bit more.
    Just like conventional muffins, you could really put almost anything in them.. Pumpkin, Zucchini, Berries, Apple etc etc etc


  • I love these ideas! Though I do eat grains and some sugar later in the day, I’ve found that I don’t function well if I start the day off with it so I try to stick to protein and vegetables in the AM. I can’t always handle eggs so early though (my body rejects them some days) so there are some mornings when I’m left puttering about my kitchen wondering what to do. On those day I usually go with one of the following:

    A shake made with 1/2 refrigerated and 1/2 frozen coconut milk (I freeze it in ice cube trays), unsweetened cocoa powder, cayenne, turmeric, ginger, cardamom, black pepper, and a bit of celtic salt. The spice is just fantastic.

    Mushrooms diced really tiny and sauteed with butter, onions, and tarragon. (Something about the tarragon is especially lovely with mushrooms.)

    A baked sweet potato split in half and topped off with thick Greek yogurt and a bit of cinnamon.

    A quick lebne-type dish of strained greek yogurt with olive oil, za’atar, salt, and pepper that I eat like a dip with homemade flax seed crackers.

    A salad made of black beans, scallions, cilantro, and avocado (sometimes corn if it’s in season; I char it right on my stovetop) tossed in a dressing of olive oil and lime juice and zest.

    Roasted spiced chickpeas. (I make them in advance and just have a couple handfuls in the morning while reading e-mail, etc.)

    Oh and sometimes I find that the best breakfast in the world is just last night’s cold grilled chicken.


  • Okay, that spinach bread recipe looks AMAZING! I can’t wait to try it and share it … thanks! Going to subscribe to that blog as well.


  • Dani

    What’s the recommended level of consumption of eggs per week, given their cholesterol content?


    Sarah Wilson

    Sarah Wilson Reply:

    I don’t worry about cholesterol. I don’t think you need to worry about it unless you actually have a cholesterol issue. Even then I personally don’t believe eggs cause cholesterol issues.


    Dani Reply:

    Cool, thanks for the info! Much appreciated!


    Kitsa Reply:

    According to Dr Natasha Campbell McBride British neurologist/nutritionist and creator of the GAPS protocol ( basically a grain free low carb version of WAP) 2 – 3 eggs a day are recommended as long as there is no egg allergy. Dr Mercola recently posted a great interview with her.

    What I enjoy most for breakfast is home made meatloaf with chicken mince, grated zucchini, pumpkin or celeriac fresh herbs like coriander, parsley etc with sea salt and cooked in the oven in a glass pyrex dish coated with coconut oil. Once cold, slice into portions and freeze. In the morning place a slice in a saucepan with home made chicken stock and left over veggies from the night before heat & eat! Can add a dollop of coconut oil or cultured butter for some good fats to keep you satisfied longer.
    A very nourishing way to start the day and keeps blood sugar stable and less likely to crave sweet stuff by morning tea.
    I prefer to have my eggs for dinner as a lighter meal at the end of the day with salad and cultured vegetables.


  • Oh, the irony of it all

    Is it correct that the Zucchini Ricotta Cheesecake has to be cooked in the oven for 90 minutes? And if this is correct – it has to be made the day before, can’t imagine anyone having almost two hours in the morning before breakfast to do all the grating, mixing and baking.



    Hi Sarah,

    is the almond flour also known as almond meal? Also, Could you use coconut flour in this?
    And is the stevia used in a powdered form?



  • Love these ideas, Sarah! I’m grain & dairy free for AI reasons, and breakfast sure takes some re-thinking.

    Do you do the ‘ancient grains’ like quinoa, buckwheat and millet? Since they’re from seeds, not grains, it seems the body can digest these much easier. If you can, I’ve got a zucchini slice recipe here (http://katealicecookbook.com/2011/06/22/tumeric-spiced-zucchini-slice/) that’s also got the anti-inflammatory turmeric in it.

    (There’s also a carrot and almond cake/muffin/quickbread that has honey as its sweetener, so it could be left out or replaced with stevia?)

    You’ve got me keen to try these recipes, I’m loving your blog and the friendly atmosphere here:)


  • Kate

    Hi Sarah
    Thanks for the tips! I always love reading your recipes and have become accustomed to making my own mashups and concoctions from whatever is left in the fridge. My struggle is that I’m also lactose intolerant (although have worked out my threshold) in addition to being gluten and fructose intolerant. I’ve been labelled “special needs” by my friends (but I’m happy to take on my new moniker) and I do feel like my options are limited sometimes. I am constantly checking packaging for all the nasty things, it is frightening how much stuff manufacturers ‘sneak in’ to our products. I’m temporarily in London at the moment and struggled to adhere to my “special needs” during the first few weeks while I was travelling, exploring and trying new thing and visiting places that serve a breakfast that I can only call “my worst nightmare”. I was faced with yoghurt (no), fruit salad (no), croissant (no), bread rolls (no), jam (no). What’s a girl to do? Well, I sucked it up and ate that damn croissant with jam and just knew that I’d have to suffer down the track. Sometimes I do just go with it and know that I might feel a bit off for the next few days. I have however, discovered Wholefoods here – it’s heaven! I’ve been amazed by the array of products, the price (very reasonable!) and the quality of organic fruit and veg (also very reasonably priced). So I don’t have many excuses now, there is plenty to choose from – it’s just about making the commitment to my body and knowing I will feel so much better in the long run. I take a probiotic and have introduced peppermint oil (thanks for the tip!) and I feel like I’m getting back on track. Finally! I’m definitely checking out Supercharged Food as that sounds like me all wrapped up in a blog and another great source of information.
    Thanks for sharing!


  • Margie

    The Zucchini Ricotta Cheesecake looks brilliant. Am going to try next week.

    Sarah what brand of goats cheese do you use? I love it but it is on the expensive side. Meredith is my favourite so far.


  • Naz

    Hi Sarah,

    I know I’m totally slow on the whole no-sugar thing and just realised (silly me!) that agave syrup is actually very bad for you, seems I missed the part where you said it as well damn! So my question is what on earth do we use then? Stevia? ahhh so confusing! What about organic cane sugar is that also bad?



  • Fiona

    Hi Sarah,
    Just stumbled on your blog and promptly went out to buy David Gillespie’s books (hope you’re on a commission!). I’ve started the sugar-free thing but I’m curious to know what results you or other people have found. Have you lost weight or do you feel any different?
    Thanks for sharing – such a great blog!


  • Bec

    Hey Sarah,
    I stumbled on your blog the other day – via the Low Flying Duck. I cut fructose about two years ago because I was diagnosed with an intolerance. It was so refreshing to read of others with similar symptoms – at the time I was having problems barely anyone had heard of it, made life a little hard (and entertaining for my friends!).
    Anyway, I made the zucchini ricotta cheesecake last night – wow. I was a bit dubious, thought it might be a bit bland, but it was delish! So tasty and light, I made the whole house try it – and got the thumbs up.


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  • Just varied up the ricotta cheesecake which I’ve been dying to make since I read it – bought ricotta immediately only to go to make it and not have several other ingreds!

    Used coriander & basil instead of dill.
    Also ground up about 60g of the muesli (www.themuesli.com.au)
    grated provolone instead of parmesan
    chilli flakes (cause I love chilli)
    Aboslutely divine, light and fluffy and full of protein!

    Full now till dinner!




  • Hi Sarah
    just discovered your blog (hey we’re only down the road)
    anyway after being grain free for a year (motivated by teen with acne) I’m now trying to get a more vigilant handle on sugar. So I have a couple of recipes for you.(no gluten but they do need to have the sugars eliminated) Next we will be experimenting with stevia. so these recipes will be tweaked, thought you may like to have fun with that;)


    oh and not sure if you know how to make homemade stevia, I’m keen to give this a go.


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  • Jason

    The zucchini cheesecake recipe is all over the place. I stuck the the recipe and found the following:

    1. Way too much ricotta and not enough zucchini.
    2. Too much dill.
    3. The zest of a whole lemon is waaaay overpowering.

    I would suggest..

    3 cups of zucchini and 1 cup of ricotta.
    Tiny amount of lemon zest (maybe 1/4 lemon).
    I would also sprinle the dill on top and not add to the dish. Dill without seafood can be overpowering.


  • k

    Hi Sarah, thanks for posting these recipes.
    In the breakfast bars, is the stevia/maple syrup for taste (sweetness) or is it a vital part of keeping the bars together? I know in conventional recipes that sugar, honey, etc is often used to bind the ingredients together as they cook, but I try to avoid this kind of thing – we are trying to teach our kids that things don’t need too much sweetness to be delicious, and so if I could make these bars without the added stevia or maple syrup they would be perfect.




  • samantha

    has anyone made the Spinach bread? I tried, but the end result was pretty much inedible. It was really soggy (I drained it for a while, and also cooked it for about 3 times what the recipe says, without it burning at all) and pretty much tasteless. Does anyone have any tips on how to make it?


  • Lindsey

    Hi Sarah, I caught you last year at the Happiness Conference accompanied by David Gillespie who did a terrific job of scaring the pants off the audience (amusing). I have been gluten free for about 3 years which has helped my symptoms but I was still suffering from bloating etc so now I’ve had to back off grains more as well as dairy and fructose (and sugar in general). I have been quite a bit better, but after a long love affair with ‘breakfast’ I have been worried about what to do with my favourite meal of the day. So thanks for these great ideas, I will have to try them in place of my gluten free toast with nut spread which is getting boring! Thanks for the inspiration, I look forward to trawling through your blog some more and feeling a little less hopeless about things! 🙂


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  • Erin

    Loving the recipes! But as with a few people being allergic to gluten also comes with trail of sensitivity or allergy to diary too – do you have any fantastic recipes you can share that are still high protein but Gluten AND Diary free?


  • rozanne

    what a difference you’re making to soooo many people!!WONDERFUL!


  • zosia

    •6 packets frozen chopped spinach, thawed and drained (no additives)

    How many grams of spinach is that?

    Thanks 🙂


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  • Neha

    Hi Sarah – you’d find a lot of indian recipes ( healthy ones ! ) with besan and similar flours rich in protein … Just ask someone like me 😉 originally from India & conscious of health. Or simply look Up recipes for dhokla, chilla, dal dhokla, spiced moong sprouts, etc. basically indian breakfast has traditionally been hot & well balanced based on Ayurveda but western influence of sugar loaded cereals has deteriorated india as well… Nevertheless hope you find the ideas helpful. P.s – love the info on your blog. Cheers


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  • Cat

    Made the zucchini cheesecake last night in an oven dish rather than a cake tin. Added capsicum and a few mushrooms and used onion instead of shallots. Added a splash of milk coz the mixture seemed a tad dry from the added veggies. Cooked in 40min. Added feta and cooked for an extra 10min. Delicious! Great recipe for brekkie lunch or side dinner and it’s a flexible recipe to add any veggies that might be left in fridge. Can u freeze this? X yum!x


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