Wheat-free, Yeast free, Sugar-free, Semi-Vegetarian Breakfast Menu

I am typing this post on a brand new (refurbished) Toshiba Satellite L300 with built in camera!!! It’s my first laptop EVER, and I’m sooooooooo excited about it! I’ll post pictures of it sitting on my little desk (the one I’ve never been able to use until now!) as soon as I get my Nikon D90 😉 Anyway, on to other things…

This weekend, we’re having some friends over for Sabbath and are blessed that they will be able to stay with us for dinner. I’m not a great cook by any stretch of the imagination, but when people come over I do like to experiment with different things and when I sat down to plan Saturday’s dinner, I decided to make a breakfast menu. This is mostly due to the fact that it’s a tradition for us to make make eggs for Saturday dinner whenever our friend Alan (who is normally a vegetarian) comes to visit, and I thought I could easily plan a meal around that. But this won’t be an ordinary breakfast meal, for along with our friend who doesn’t eat meat (eggs not included), our own family doesn’t eat anything derived from pig (ham, sausage, bacon, etc), and we are also having over a family on a yeast-free, wheat-free diet who don’t eat “junk” food (which I take to mean that white sugar is out), or red meat. So my mission for this week has been to come up with a wheat-free, yeast free, sugar-free semi-vegetarian breakfast menu! After wracking my brain for a good long while, and going through several cookbooks (if you ever need to find a wheat-free, yeast-free, sugar-free vegetarian recipe don’t bother consulting your Amish cookbooks, by the way), I discovered a wonderful book that had been sitting on my shelf for quite a while and was FILLED with just the sort of recipes I needed! It’s called “Eating for Excellence” and is written by Sheri Rose Shepherd. In it are recipes for wheat-free muffins, potato pancakes, and sugar free desserts. I ended up picking the three recipes that seemed easiest to me, and consisted mostly of things I already had on hand.

Below is a list of what I plan to make, along with recipes for my wheat-free, yeast-free, sugar-free dishes, in case any of you are ever in a similar situation! 🙂 Here is our menu (tentatively, as I’m still awaiting approval by our guests):

Turkey Bacon (for the non-vegetarians)
Several varieties of fruit
Sweet Potato Wedges (what do you think… does this sound strange for a breakfast menu???)
Oatmeal Raisin Muffins
Granola Balls

And here are the recipes:


4-6 Medium Sweet Potatoes, peeled and sliced into fries
Garlic Powder
Sea Salt

Preaheat oven to 450 degrees. Spread out fries evenly on a sheet pan or cookie sheet and pray lightly with butter-flavored oil (we’ll just coat them lightly with butter). Sprinkle garlic powder and sea salt over fries.
Place pan in oven and cook until lightly brown, then turn them over with spatula and let brown on other side. Remove from oven and serve immediately.


2 cups barley flour
1 cup rolled oats
1 tbsp baking powder
1tsp sea salt
2 1/2 tsp cinnamon
1 tsp nutmeg

Combine ingredients in a large mixing bowl and then add the following:

1 cup rice milk
2 eggs
1tsp pure vanilla
1/4 c. honey
1/4 c. molasses
1/2 c. apple juice
1 c. grated apples

Preheat oven to 325 degrees.
Mix all ingredients together until just combined. Fill muffin cups half full. Bake for 25-30 minutes. Cool to room temperature and remove from pan.


1 cup toasted almonds
3/4 c. chopped dates
1/2 c. raisins
1/2 c. water
2 tablespoons natural, sugar-free peanut butter
1 tsp. vanilla
2 c. L.A. Granola (I’ll be using Organic Granola from a box, but for those of you who are more adventuresome, the recipe for L.A. Granola is listed below)

In a grinder or food processor, grind toasted almonds until very fine. Place in bowl. Combine dates, raisins, and water in a saucepan and heat until the mixture comes to a boil. Remove from heat and let rest for 10 minutes for fruit to soften. When mixture has cooled to warm, place in blender or food processor and blend until smooth. Add peanut butter, vanilla, and granola, then form into balls. Roll in a bowl of ground almonds. Serve immediately or store in the refrigerator or freezer.


3 c. oats
1/2 c. dry milk powder
1/2 c. whole wheat flakes
1/2 c. bran
1 tsp. cinnamon
1/2 c. wheat germ
1/2 c. raw sunflower seeds
3/4 c. raw almonds
1/3 c. sesame seeds
3/4 c. raisins

Combine these ingredients, except raisins, in a large mixing bowl. In a saucepan over medium heat, combine the following:

3/4 c. apple juice
1/3 c. honey
1 tbsp vanilla
2 tbsp unsalted butter

Preheat oven to 300 degrees. Pour the liquid mixture over the dry ingredients and mix until all dry ingredients are well coated. Spread mixture evenly onto a cookie sheet and bake for one hour, stirring occasionally. Cool to room temperature and stir in raisins. Store in refrigerator or freeze.

Related Posts:

A Change of Menu – More Wheat-Free, Yeast-Free, Sugar-Free Vegetarian Breakfast Recipes

New Friends

This entry was posted in Cooking... not so much, Homemaking, PERSONAL, Recipes. Bookmark the permalink.

2 Responses to Wheat-free, Yeast free, Sugar-free, Semi-Vegetarian Breakfast Menu

  1. Mrs. Parunak says:

    Wow! Did your new computer come early? I thought you weren’t getting it until Friday, but here you are blogging about it on Thursday. This menu sounds like a lot of fun! I don’t think sweet potato fries are too weird at all, especially considering you’re making this at dinner time.

    • Rina says:

      The computer DID come early! I called and they said it shipped on Tuesday from California, so I didn’t expect it until Friday at the very earliest but it was here the very next day!!! The sweet potato fries were REALLY good – they turned out much better than any fries I’ve ever tried to make with potatos. I think we’ll definitely be making more of them in the future!

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