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A Gluten-Free Breakfast: It Does Your Body Good

Posted Aug 16 2010 11:46am

For many people—including myself—the ideal breakfast consists of a large cup of coffee and, on a good day, a spoonful of peanut butter. Like many other Americans, I’m just not hungry when I first get up, so why force myself to eat? Well, there’s a pretty good reason! According to researchers at the Mayo Clinic in Rochester, Minn., eating a healthy breakfast “refuels your body, jump starts your day and may even benefit your overall health.” 

My lack of love for breakfast isn’t recent—it actually stems back to being a little girl going to middle school. My mom used to always make my little sister and I eat a full breakfast and I should definitely thank her! Current research shows that kids who eat a well-balanced breakfast concentrate better at school, are more alert and creative, tend to be more physically active, miss fewer days of school and have better hand-eye coordination. For adults, eating a nutritious breakfast has proven beneficial for controlling a healthy body weight, lowering cholesterol and risk of heart disease and providing the body with more essential vitamins and minerals. 

So, what’s a healthy breakfast? The Mayo Clinic nutrition staff suggests a combination of whole grains (gluten-free oats, quinoa), low-fat proteins (eggs, peanut butter, lean meats), low-fat dairy (skim milk, low-fat yogurt and cheese), and fruits and vegetables. 

The good news is that most of these items are naturally gluten-free. But when it comes to whole grain foods such as breads, bagel and muffins, making gluten-free alternatives can be a bit of a challenge. Below you’ll find my favorite recipe for homemade Cinnamon Raisin Oatmeal Scones. Pair these scones with a cup of low-fat yogurt and a bowl of fresh berries and you’ll have a breakfast of champions that will give you energy all morning long! 

Cinnamon Raisin Oatmeal Scones

Yield: 16 scones

2 1/2 cups all-purpose gluten-free flour
1/2 cup quick-cooking gluten-free oats
1 tablespoon baking powder
3 tablespoons granulated sugar

2 tablespoons ground cinnamon
1 teaspoon salt
2 sticks cold butter, diced into small pieces
¼  cup cold milk

½ cup sugar-free maple syrup
2 eggs, lightly beaten

½ cup raisins

1. Preheat the oven to 375 degrees F.

2. In the bowl of a standing mixer, combine gluten-free all-purpose flour, gluten-free oats, baking powder, sugar, cinnamon and salt. Turn the mixer on to the lowest speed and add in the chunks of butter. Mix until the butter is in tiny crumbles within the flour.

3. In a separate mixing bowl, whisk together the milk, maple syrup and lightly beaten eggs. Pour into the flour-butter mixture and mix until well combined.  Add in raisins and mix gently.

4. Using an ice cream scoop or two tablespoons, scoop large spoonfuls of dough onto a greased cookie sheet, leaving at least 2 inches in between scones. Bake for 22-25 minutes until the tops are golden brown.

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