The ultimate gut-friendly breakfast sandwich (GLUTEN-FREE/DAIRY-FREE)

One of the things I struggle with the most being gluten and dairy-free is breakfast ideas. Porridge is all well and good but it gets a bit boring after a while! And many free-from cereals on the market are full of sugar! Sometimes, especially during the weekend, I crave something a little bit more indulgent-but that will also be good for my gut!

Disclaimer:This is a paid recipe creation post with Genius

As you know, I regularly create recipes for Genius gluten-free and this time, they’ve asked me to come up with my favourite gluten-free breakfast recipe using their new good for your gut, fibre rich Gut-Lovin’ cobs! I decided to go all out and create an epic breakfast sandwich; that not only contains plenty of fibre and nutrients but is also delicious!

A Reminder on why we ALL need fibre.

I’ve blogged about this before in my ‘guide to fibre’ blog post but we all need fibre-whether you struggle with IBS, IBD, bloating or just want to eat healthily. There’s a bit of a myth that fibre is only useful as a laxative but that’s not true! Fibre helps with everything-from our blood cholesterol to helping our gut bacteria thrive. In particular, soluble fibre (found in things like sweet potato and psyllium husk) is very gentle on the gut and forms a gel-like paste which doesn’t irritate it but instead soothes it.

The Ultimate Gut-Friendly Breakfast Sandwich: Nutrition Notes

–Sweet Potato is a great form of soluble fibre and using sweet potato hash browns rather than regular ones offers vitamin A, C and plenty of soluble fibre.

-Tomatoes tend to be higher in insoluble fibre and as the tomatoes in the case are raw, those with a sensitive digestion might want to omit them from the recipe as raw tomato could be a bit tough to digest (again, I explain in my fibre guide why cooked fibre is sometimes best!)

–Genius’ Fibre Fest Gut-Lovin Cob is a great source of fibre; containing 7.5g per serving (double the fibre of most loaves!) What’s more, much of the fibre sources in the loaf are naturally soluble fibre like flaxseed and Psyllium Husk. I’ve used four slices to make the ultimate breakfast sandwich but If you are particularly sensitive to lots of fibre, you could try this with less slices or as an open sandwich.

Ingredients

For the sweet potato hash browns (note, this made plenty of leftovers-if you’d prefer, you could just use one egg and one sweet potato)

-2 sweet potatoes

-A pinch of gluten-free flour (around a tablespoon)

-2 eggs

-2 tablespoons of olive oil

-A sprinkle of salt and black pepper

For the rest of the sandwich:

-4 slices of Genius’ gut-lovin’ cob

-1 tomato

-1 avocado

-2 gluten-free sausages (I used some from the Co-op but you could also any gluten-free ones!)

To make the sweet potato hash browns:

1. Wash and peel sweet potatoes.

2. Use a box grater to grate the sweet potatoes in a mixing bowl. You can also use a food processor to do this if you’d prefer but the grater worked fine for me. This will create shredded sweet potato.

3. Use kitchen roll to gently squeeze the shredded sweet potato  to get rid of any excess water. This is to stop them being soggy. Simply place the kitchen roll over the mix, press down hard and squeeze! Keep doing this until the mix is dry.

4. Break eggs into the bowl and then add a tablespoon of flour. Mix and coat the sweet potatoes well.

5. In the frying pan, add olive oil and heat.

6.Scoop sweet potatoes into patty-size portions and squash with hands.

7. Fry each patty for around five minutes.

I made a big batch of these so you’ll have plenty of leftovers!

To make the rest of the sandwich:

1.Grill sausages for around 15 minutes (depending on which brand you use) until cooked.

2. Cut Genius’ gut-lovin cob into four thick slices.

3. Once sweet potato hash browns are cooked, assemble these on the bottom layer of bread.

4. Once sausages are cooked, assemble these on the middle layer of bread.

5. Chop and peel tomato and avocado. Assemble on top layer of bread.

I loved this sandwich and it made the perfect epic brunch dish; as well as giving you plenty of fibre and keeping you full for ages. I must admit, even with my raving post-pregnancy appetite, four slices was a bit much for me so perhaps share this with a loved one!