What's In My Lunch Box Mamma? - 10 Gluten Free Tiffin Options

Feeling like a normal person after a food allergy is diagnosed can sometimes be a challenge. And if you are a parent of a child with Celiac disease or gluten allergy you are most likely to be completely overwhelmed with what is safe for your child to eat. Take a deep breath – as God has provided a huge variety of foods that can be eaten by your child safely. These 10 kid-friendly gluten-free breakfast/tiffin recipes supply protein, complex carbs, fiber and good fats - foods that provide sustainable energy for growing kids on gluten-free diets.

Recipe 1 - Oatmeal Smoothie

Ingredients:Milk – 2 Cup
Plain Oats – 75 gm Oats
Papaya – 50 gm
Stevia – 2 Tablet
Cardamom powder
Almond 1-2

Method :

• Pour milk into a vessel.
• Add oats into it .
• Chop the papaya and put into the milk.
• Add cardamom powder and stevia tablet.
• Mix the above ingredient uniformly into a smooth texture .
• Put the mixture in refrigerator for 15 – 20 Minutes.
• Serve with grated almond over it.

Recipe 2 - Quinoa Breakfast Bowl

Ingredients :Quinoa – 1 Cup
Eggs - 2
Chopped Avocado - 1
Olive Oil - 1 tsp
Salt and Black Pepper - To taste
Lemon Juice - 1/2 Lemon

Method : 

• Boil quinoa in water for 15-20 minutes.
• Meanwhile, heat the oil in a large nonstick skillet over medium heat.
• Add the eggs and cook, covered, 2 to 4 minutes for slightly runny yolks.
• Season with ¼ teaspoon each salt and pepper.
• Serve the quinoa topped with the fried eggs and avocado.
• Drizzle with the lemon juice.

Recipe 3 - Oats Pancakes

Ingredients:1 cup Oats (Quaker’s/ Saffola) ground to fine flour in a dry grinder (1 Cup Oat Oatmeal can also be used with 1 tbsp of Oat Bran mixed with it)
1 small onion grated or chopped very fine
1/2 tsp Ginger-Garlic Paste
1 green chillies chopped fine
Coriander leaves chopped
Salt 1-1.5 tsp (as per taste)
Ajwain or Jeera (cumin seeds)1/4 tsp 
Olive oil for grilling or Any Refined Vegetable Oil

Method:

• Mix all the ingredients with warm water to form a thick batter of pouring consistency, keep the mixture aside for 20-30 minutes.
• Heat a nonstick pan.
• Put 1/4 tsp of oil and pour 1/2 cup batter.
• Spread around into a round formation with the help of a flat spatula.
• Flip over after some time and cook till it becomes golden brown on both sides.
• Serve hot with mint chutney.

• You can also add other allowed vegetables.

Recipe 4 - Blueberry Oatmeal Smoothie

Ingredients:
½ cup gluten-free rolled oats
1 cup soy milk or dairy milk
1 banana frozen
¾ cup fresh or frozen organic blueberries
1 tsp honey (optional)
4–5 ice cubes (if using fresh blueberries)
Almonds for garnishing

Method :

• Place the oats in a blender and blend for 1–2 minutes until they are ground into a fine powder.
• Add the rest of the ingredients, blend, garnish with chopped almonds and enjoy!

Recipe 5 - Breakfast Spanish Tortillas

Ingredients:2 small onions, finely diced
3 tbsp olive oil
10 large eggs
1 tsp salt
1 tsp ground pepper
3 large baking potatoes, peeled and thinly sliced

Method: 

• In a skillet over medium heat, slowly cook onions in olive oil until lightly brown and caramelized, about 5–6 minutes.
• In a large bowl whisk together the eggs, salt, and pepper.
• Layer half of the potatoes and fried onions in a greased 4-quart slow cooker.
• Pour half the eggs over the layers.
• Repeat layers ending with the last of the whisked eggs.
• Cover and cook on low for 6–7 hours or on high for 3½–4 hours

Recipe 6 - Gluten Free Breakfast Granola

Ingredients:
2½ cups gluten-free rolled oats
¼ cup ground flaxseeds
½ cup unsweetened shredded coconut
½ cup pumpkin seeds
½ cup walnuts, chopped
½ cup sliced almonds
1 cup gluten-free dried cranberries
¾ cup brown sugar
½ cup coconut oil
¼ cup honey
½ tsp salt
1 tsp ground cinnamon

Method:

• Mix all ingredients together and place in a greased 4-quart slow cooker.
• Cover slow cooker and vent with a wooden spoon handle or a chopstick.
• Cook on high for 4 hours, or on low for 8 hours, stirring every hour or so.
• When granola is toasty and done, pour it onto a cookie sheet that has been lined with parchment paper.
• Spread the granola out evenly over the entire sheet of parchment paper.
• Allow granola to cool and dry for several hours.
• Once cooled, break granola up and place in an airtight container or a tightly sealed glass jar and store in pantry for up to 1 month.
• For longer storage keep granola in freezer for up to 6 months.

Recipe 7 - Breakfast Banana Pops

Ingredients:
(2 bananas makes 4 pops)bananas (Or try this idea with strawberries, pineapple, etc.)
Yogurt/Hung Curd
Granola (Gluten Free available in the market)
Add-on ideas: coconut shreds, cinnamon sugar, raisins, etc.
Popsicle sticks or silverware to insert in the bananas

Method:

• Pour granola into a very shallow dish or plate.
• Peel bananas, cut in half, and insert popsicle sticks.
• Dip into yogurt (or coat with a knife), then roll into granola and add-ons.
• Place on a parchment or wax-lined tray and freeze.
• Keep uneaten pops in the freezer.

Recipe 8 - Egg in a Pepper

Ingredients:
1 Red bell pepper (yellow or green would probably work just as well)
4-5 large eggs
Salt
Pepper
1/4 cup grated parmesan cheese (other cheese would probably work too)
1 Tbsp Olive oil

Method:

• In a large, nonstick skillet, heat 1 Tbsp olive oil over medium/high heat.
• Cut peppers into ½” rings and remove the seeds and centers.
• Crack one egg into the center of each bell pepper slice.
• Sprinkle salt and pepper over each egg.
• Top with a generous amount of Parmesan cheese.

Recip 9 - Besan Pancakes

Ingredients:
2-cup besan
1 onion finely chopped
1/4 tsp Ginger-Garlic Paste
1 or 2 green chilly finely chopped
½ tsp ajwain
½ tsp black pepper
1 tsp chat masala
1 tsp coriander Powder
Salt to taste
2 tbsp coriander leaves
1 or 1- ½ cup water
Olive oil for grilling or Any Refined Vegetable Oil

Method:

• Mix all the ingredients with warm water to form a thick batter of pouring consistency, keep the mixture aside for 20-30 minutes.
• Heat a nonstick pan. Put 1/4 tsp of oil and pour 1/2 cup batter.
• Spread around into a round formation with the help of a flat spatula.
• Flip over after some time and cook till it becomes golden brown on both sides.
• Serve hot with mint chutney or ketchup.

Recipe 10 - Ragi Halwa

Ingredients:
Ragi Flour : 1.5 cups
Jaggery or Coconut Sugar or Sugar (powdered) : 1.5 cups
Coconut Oil or Ghee : 1/2 cup
Cashews : 1/2 cup
Cardamoms (powdered – seeds only) : 4
Water : 3 cups
Coconut Oil or Ghee (to sauté the cashews) : 1 tbsp
Tip: Jaggery and coconut sugar go well with coconut oil; sugar goes well with ghee.

Method:

• Sauté the cashews in 1 tbsp. coconut oil or ghee. Keep aside.
• Mix ragi flour and water into a paste.
• Heat the mixture in a thick-bottomed vessel on medium heat, stirring constantly.
• After 3 minutes, mix in the powdered sugar and cardamom powder.
• Start adding the coconut oil (or ghee), 2 tablespoons at a time.
• Keep mixing until all the oil (or ghee) is used.
• Lower the heat and keep stirring for another 3–4 minutes.
• The mixture will start coming together – from a pasty consistency to a ball.
• Add the sautéed cashews.Cook for another 2–3 minutes, mixing constantly.
• As the mixture cooks, the oil will start to separate from the ragi ball.
• Drain the excess oil and transfer the halwa to a glass bowl. Serve warm.

Include a variety of fruits and vegetables in Your child's meals to give them 

enough nutrients. Read here on making a colorful rainbow for them.