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healthy breakfast

Gluten Free Eggs Benedict with a Healthy Hollandaise Sauce

Gluten Free Eggs Benedict with a Healthy Hollandaise Sauce


This is part of a series of recipes from PumpUp member @carolinewaters35. Follow her blog, the G-free RD. Here's a gluten free eggs benedict recipe: a healthier twist on the classic eggs benedict. As a gluten intolerant, I missed being able to occasionally splurge on eggs benedict because it is always served with an english muffin. Instead, I decided to make my own and top it on a grilled grit cake which is super easy to make and is very versatile! Also, hollandaise sauce is known for being very fattening. By replacing the 4 sticks of butter in normal recipes with agave, dijon mustard, greek yogurt, and only adding 3 TBSP of butter, it is a lighter and healthier sauce but still gives you that "hollandaise" flavor. Definitely a must try for your next brunch or lazy Sunday!!

These grit cakes are perfect for other simple dishes like shrimp and grits, or even just topping with a poached egg without the extra stuff for a quick morning breakfast. Eat and cook more at home to naturally eat healthier. Replace the fatty delicious fare at restaurants with similar, homemade healthier versions at home for cheap!

Gluten Free Eggs Benedict Ingredients

For the grit cake:

  • 1 container instant grits, cooked according to directions with water, salt, and pepper, and 2 oz. cheese of choice
  • 2 oz. of cheese of choice (optional, see above…spicy havarti works great!)
  • 1 cup gluten free all-purpose flour (I used Cup4Cup)
  • 2 slices Canadian bacon
  • 2 large eggs, poached
  • 2 cups spinach
  • 2 TBSP olive oil
  • pinch of sea salt
  • pinch of black pepper

For the hollandaise sauce:

  • 1 cup plain greek nonfat yogurt
  • 2 TBSP lemon juice
  • 4 TBSP butter
  • 3 egg yolks
  • ½ cup water
  • Pinch of sea salt
  • 1 tsp black pepper
  • 1 tsp agave nectar
  • 1 tsp Dijon mustard

gluten free eggs benedict

Recipe instructions:

  1. Prepare grits according to package and add in whatever flavorings you want (pepper, salt, a little butter, low-fat milk, water, cheese, etc.). Make enough to make 2 or more grit cakes the size of a regular English muffin. Make enough if you want to store leftovers. Once grits are cooked, let cool a bit and spread onto a casserole dish (~ 1 in thickness) sprayed with non-stick cooking spray.
  2. Flatten the grits with parchment paper and let sit in refrigerator for 1-2 hours to set.
  3. While the grits are cooling, prepare hollandaise sauce by mixing all ingredients and whisking together in a medium saucepan.
  4. Let the mixture come to boiling, then heat on low-medium heat while continuing to whisk.
  5. If desired, place mixture in a blender to blend extra well until thickened.
  6. Set sauce aside on low heat.
  7.  Once grits have thickened, take out dish and cut out circles or desired shapes for the grit cakes.
  8.  Heat a medium sized pan with non-stick spray on medium-high heat.
  9. Roll the grit cake in flour and pan fry each side for 3 minutes or until slightly browning.
  10. Place each grit cake onto a plate.
  11. In same skillet, heat 2 slices Canadian bacon until heated through.
  12. Place Canadian bacon slices atop grit cakes.
  13. Poach 2 eggs in egg poacher.
  14. Place eggs atop grit cake and bacon, then drizzle hollandaise sauce on top.
  15. Serve immediately and enjoy!

Find the original recipe here

Make-Ahead Gluten Free Pancakes


Can Pancake Day be all day, everyday? (In short, yes)

This post is part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp ( @zoedesborough) and on her blog

In honor of Pancake Day, I’m sharing with you my foolproof pancake recipe so that you too can make delicious and healthy pancakes! This recipe is great, and very easy to double the batch so that you can make a ton of them then store them in the freezer for those lazy mornings, or the mornings that you’re running late!

I had someone tell me the other day that if I was eating healthy, I shouldn’t actually eat pancakes because they aren’t “clean”. Well I’ve got a secret that I’d like to share. What that person said is a big fat lie and I’ll tell you why. Eating clean doesn’t imply that you have to cut out anything and everything. It just means that you should limit or reduce your intake of processed foods and focus on healthier alternatives.

I work out for my mental health just as much as my physical health, so I can feel great about my body, no matter what shape or size it is. I eat very healthily, with my weekly treats (nachos on Thursday pub nights, and a few glasses of wine with my girlfriend). Otherwise, I eat all my veggies and fruits, and limit my intake of fish and chicken for ethical and personal reasons. Making pancakes from gluten free flour, coconut oil, soy milk and a bit of sugar doesn’t mean I don’t eat “clean” or that it’s a “cheat meal”. It only means that I love myself enough to to treat myself with foods that make me happy and that are good for me.

Your fitness journey should be a personal thing, and the goals you set yourself should be your own. Personal behaviour modification only takes place when you yourself actually want to make a change for yourself and not for someone else’s sake (sorry, I’m a Psychology major). If you love yourself enough to change your behaviours for healthier ones, make sure that the decisions you take are for your own good and not someone else’s happiness.

In honor of self-love and acceptance, I challenge you to make yourself a batch of these pancakes and caramelized apples this weekend, and tell yourself “I’m worth it”. Don’t feel guilty; feel happy and free to be eating something so delicious!

First off, really simple pancakes! You can easily double this recipe to make more pancakes and freeze them for when you want something a little sweeter throughout the week.

Ingredients: Gluten-Free Pancakes

  • 1 cup buttermilk (milk and 1 tbsp of lemon juice works perfectly well)
  • 1 cup of gluten free flour (rice flour works just as well)
  • 1 tbsp sugar
  • 1 tbsp melted butter or melted coconut oil
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1/8 tsp salt
  • 1 heaping tablespoon of plain yogurt
  • squirt of vanilla extract (if your yogurt is flavored, you can omit it)

Whisk all your ingredients together, but not too much so your pancakes don’t get tough, but enough so that most of the lumps are gone.

In a hot pan with a dab of coconut oil, cook your pancakes like you would any pancakes. If it’s your first time, your first pancake will be a flop, so don’t worry too much. Cook it until it starts bubbling and the edges are cooked, and then flip it over for another minute or two, until the inside is cooked. Gluten free and egg free pancakes don’t rise as much as “regular” pancakes, so expect them to be more like crêpes.

Now, for that extra bit of love, you’re going to want to top these bad boys with caramelized apples.

Ingredients :  Caramelized Apples 

  • 2 apples, thinly sliced (you can remove the peel if you want)
  • 2 tbsp unsalted butter
  • 1/2 cup brown sugar

You can use the same pan as the pancakes to make the apples once the pancakes are done. Melt your brown sugar and butter together for about 2 to 3 minutes. Add in your apples and caramelize them over high heat for about 5 minutes. Just watch out that you don’t get butter splatter on you, since that stuff burns.

There you have it! Serve your loved one pancakes topped with caramelized apples, a sprinkle of shredded unsweetened coconut, some fresh fruits and maple syrup, along with a nice coffee or latte!