Tag Archive for: gluten-free breakfast

Blueberry Bowl for a perfect breakfast

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Since many of you often ask me where I get my energy from, I’m revealing one of my daily habits: my Blueberry Bowl, a colourful and energizing way to start the day.

I’m sharing this habit with you because the colour of the month, which I explore together with nutrition coach Bianca Balzarini, is blue—the same vibrant hue as two of the main ingredients in this bowl: blueberries and spirulina. In the world of food, blue is a rare shade, but it’s as fascinating as it is full of benefits.

The blue-violet colour of blueberries comes from their high content of anthocyanins, which help fight oxidative stress and protect cells from damage caused by free radicals. These little vitamin-rich fruits are low in calories and offer more than 3 grams of fibre per 100 grams, making them a low glycaemic index food.

Spirulina is a green-blue superfood with extraordinary properties. It’s a freshwater microalga made up of 60–70% high-quality protein that includes all essential amino acids. It’s rich in vitamins and minerals, a powerful antioxidant, and thanks to this exceptional nutritional profile, some studies suggest it may support metabolism and cardiovascular health.

Perfect for breakfast or as a functional snack, this bowl is packed with macro- and micronutrients. In addition to the benefits of blueberries and spirulina, it also provides protein from Greek yogurt, natural sugars from fruit, fibre, and healthy fats from seeds and nuts. All ingredients are naturally gluten-free, and the balance of carbohydrates, protein, and fibre makes this bowl an ideal choice for people with type 1 diabetes too.

What are you waiting for? Enjoy your breakfast!

Ilaria-bertinelli-bowl-ai-mirtilli

Blueberry Bowl

10.12g carbohydrates per 100g

Ingredients for 4 bowls

  • 300g fat-free Greek yoghurt
  • 150g banana
  • 125g blueberries
  • 3 dates
  • 1 level teaspoon of spirulina
  • 1 kiwi
  • suflower seeds
  • pumpkin seeds
  • goji berries
  • walnuts

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Blend the yogurt with the banana, half of the blueberries, the pitted dates, and the spirulina until smooth.
  2. Divide the mixture between 4 bowls and top each with: 2 teaspoons sunflower seeds, 2 teaspoons goji berries, the kernels of 2 walnuts, 1 teaspoon pumpkin seeds, a few cubes of kiwi, and the remaining blueberries. Enjoy as breakfast or a snack.

Ilaria-bertinelli-bowl-ai-mirtilli

 

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Sweet breakfast: Rice and buckwheat biscuits

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For the ‘friends‘ recipes‘ section, today we offer you the recipe that Simonetta recommended: Rice and buckwheat biscuits prepared with naturally gluten-free flours.

Breakfast is essential for the energy boost we need to get through the day and is also the time when we can indulge in the sweet moment with less fear of not being able to deal with the carbohydrate load. Furthermore, homemade gluten-free biscuits are certainly an extra guarantee of the quality of the food we consume. Also try my Lavender biscuits to enrich your breakfast.

We really liked them…we couldn’t stop eating them.

Rice and buckwheat biscuits

69.46g carbohydrates per 100g

Ingredients

  • 250g wholemeal rice flour*
  • 250g buckwheat flour* (or 200g buckwheat flour* plus 50g cocoa* or Venere rice flour*)
  • 200g brown sugar
  • 3 eggs
  • 100g butter
  • 8g baking powder
  • ginger, cinnamon and jam to taste

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Wait until the butter is soft and mix it with sugar, eggs one at a time, flour and baking powder. Mix everything together to a firm, smooth ball.
  2. Divide the dough into 3 parts; leave one part plain to form the biscuits that will be filled with jam; add ginger to the second part and cinnamon to the third part.
  3. Then roll out the doughs with the help of a rolling pin and cut the biscuits to the desired shapes. Put them on a baking tin lined with parchment paper and bake at 180°C for about 15 minutes.

Biscotti_al_riso_e_saraceno_senza_glutine

  1. Finally, choose the shape you want to give the biscuits with jam, fill them and join them two by two.

Biscotti_gluten_Free

Version with gluten of Rice and buckwheat biscuits

The recipe contains only naturally gluten-free ingredients, so no adaptation is necessary for its version with gluten.

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