Finding out that you have a dairy intolerance can feel daunting at first, especially at breakfast time where dairy has formed the centrepiece of Irish breakfasts for many years. Butter is a major export for Ireland and is a key feature on many a table at breakfast time. There are a fair few dairy free substitutes on the market and plant based milk has certainly come a long way, but we wanted to put together a collection of delicious dairy free breakfast ideas that you can rustle up with ease, keeping in some Irish traditional breakfasts that have been adapted for your dairy free needs.
Irish Soda Farls with Jam
Traditionally made for visitors that would drop by unannounced, Soda Farls or Soda bread makes a delicious and satisfying breakfast that is quick and easy to cook. With few ingredients it’s not the most challenging of recipes so even the most novice cook can try this.
- 250g Plain Flour
- ½ tsp Salt
- 1 tsp Bicarbonate of soda
- 220ml Unsweetened Soya Milk
- 2 tbsp Lemon Juice
1. Preheat a heavy based flat griddle or frying pan on medium to low heat.
2. Place flour and salt in a bowl and sift in bicarbonate of soda. Make a well in the centre and pour in the soya milk and lemon juice.
3. Work quickly to mix into a dough and knead very lightly on a well floured surface. Form into a flattened circle, about 1cm thick and cut into quarters with a floured knife.
4. Sprinkle a little flour over the base of the hot pan and place each quarter into the hot pan, one at a time, until the 4 quarters create a complete circle. Cook the farls for 6 to 8 minutes on each side or until golden brown and cooked through. You may have to cut through the centre cross to turn them over.
5. Take the pan off the heat and allow the farls to cool in the pan for 10 or 15 minutes.
6. Split each farl down the middle, and add a topping of your choice.
A decade ago this traditional meal would have been branded a ‘peasants’ dish, however with the rise of our population becoming more and more interested in our traditional dishes, you will now often see Pan Boxty served in restaurants. Pan Boxty can be served with any accompaniments you fancy or simply eaten alone. They can even be made in advance and re-heated.
- 230g Raw Potato’s
- 230g Mashed Potato’s
- 230g Plain Flour
- 1 Egg
- 1 tbsp Soya milk/alternative milk of choice
- Pinch of Salt and Pepper
1. Grate raw potatoes, squeeze all the liquid out of the potato in a clean tea towel, then mix with the cooked mashed potatoes.
2. Add salt, pepper and flour.
3. Beat the egg and add to mixture with just enough milk to make a batter that will drop from a spoon.
4. Drop 3-4 heaped tablespoonful’s onto a hot griddle or frying pan.
5. Cook over a moderate heat for 4-5 minutes on each side.
Carrot and Apple Breakfast Muffins
These muffins are delicious, light, fluffy and wholesome. They are a great ‘on the go’ breakfast that will leave you feeling satisfied, yet they are healthy and simple to make.
- 1 ½ Eggs
- 55ml Olive oil
- 120g Mashed very ripe banana
- 90g Agave nectar, maple syrup or honey
- 1 sweet apple, finely grated
- 115g Brown sugar
- 1/2 tsp Sea salt
- 1.5 tsp Baking soda
- 1/2 tsp Ground cinnamon
- 115ml Plain almond milk, unsweetened
- 200g Grated carrot
- 95g Rolled oats
- 70g Almond flour
- 160g Plain Flour
- 30g Chopped walnuts for topping
1. Prepare eggs in a large mixing bowl and preheat oven to 190C.
2. Prepare muffin tin with liners or lightly grease them.
3. Add mashed banana to the eggs, agave/maple syrup/honey, olive oil and whisk to combine.
4. Next add the apple, brown sugar, baking soda, salt, cinnamon, and whisk.
5. Add almond milk, grated carrot, oats and flours one by one and stir.
6. Divide evenly among 12 muffin tins, filling them all the way up to the top, and top with crushed walnuts (optional).
7. Bake for 25-30 minutes, or until deep golden brown and a toothpick inserted into the center comes out clean.
8. Remove from oven and leave in the pan for 15 minutes. Cool on a wire rack.
9. Once cooled, store in a covered container or bag at room temp to keep fresh. Can be frozen if necessary.
Peanut Butter and Banana Baked Oatmeal
Many people agree the combination of peanut butter and banana go perfectly, add that to oats flavoured with cinnamon and you have a delicious wholesome, filling breakfast. Extra dry ingredients of your choice can be added to this recipe to add variation, dark chocolate chips work well. The mixture can also be made in larger quantities, kept in the fridge and warmed as needed.
- 1 ripe banana
- 75ml milk of choice
- 1-2 tbsp peanut butter
- 1/2 tsp vanilla extract
- 70g regular rolled oats
- 1/4 tsp cinnamon
- 1/4 tsp baking powder
- Pinch of salt
1. Preheat the oven to 180C and spray a ramekin with non-stick spray.
2. In a medium-sized bowl, mash banana. Add the milk, peanut butter, and vanilla extract.
3. In a small bowl, mix together the dry ingredients: oats, cinnamon, baking powder, and salt. Then, add to the bowl of wet ingredients. Stir together.
4. Pour into the prepared ramekin and bake for 18-22 minutes.
These pancakes are super easy, they make a delicious start to the day, are dairy free and vegan friendly. The recipe below makes 4 pancakes but the recipe can be adapted to make batches, then they can simply be reheated.
- 1 tbsp ground flaxseed
- 1 tbsp coconut oil
- 250 ml unsweetened organic soya milk, or almond milk
- 1 tsp cider vinegar
- 125 g wholemeal flour
- 1 tsp golden caster sugar
- 1 tsp baking powder
- ¼ tsp bicarbonate of soda
- 1 pinch of sea salt
- 50 g blueberries, plus extra to serve
- Soya yoghurt and maple syrup to serve
1. Whisk together the flaxseed and 2 ½ tbsp of cold water and set aside to thicken.
2. Melt the coconut oil in a pan and then leave to cool slightly.
3. Combine the soya/almond milk and cider vinegar. Add the melted coconut oil and whisk in the flaxseed mixture.
4. Combine the flour, sugar, baking powder, bicarbonate of soda and salt, then make a well in the middle.
5. Pour in the wet mixture, stirring continuously until combined. Fold in the blueberries and set aside.
6. Heat a small amount of vegetable oil in a large frying pan over a medium heat. Add a ladleful of batter to the pan and continue to add more spaced evenly apart. Cook for around 2 minutes each side or until golden.
7. Serve with soya yogurt, blueberries and maple syrup.
Something not agreeing with you? Why not try our Food&DrinkScan to see which foods you are reacting to.