Posted on: October 17, 2016 at 2:19 pm
Last updated: September 27, 2017 at 10:24 am

This amazing article was written by Kiki Athanassoulias. We encourage you to check out her website here, and follow her on Instagram


A Regime to Wake-Up To

Having a morning ritual is a beautiful thing. The way you start your day says a lot about how you intend to spend the rest of it (1). Hopefully, you use this time to manifest the greatness that you want to achieve for the next several hours ahead of you – whether that is the success at work, or taking some needed rest and spending a day on self-love and care.

Breakfast is the Most Important Meal of The Day

Of course, morning also = breakfast! After all, “Breakfast is the most important meal of the day.” We’ve all heard it – by our doctors, our parents – and we’ve probably said it ourselves while waving our finger at someone who had the nerve to admit they just so happened to skip it. In fact, missing this important morning meal can actually lead to overeating later on in the day (2).


Now it’s important to remember that breakfast is a vital element in this sacred “morning ritual” I’m referring to – so it’s worth spending some time to think about how you can make it as enjoyable and nutritious as possible! Unfortunately, one too many of us are stuck in the daily-bagel-and-cream-cheese-rut. Yes, it’s a thing.

Sure, a Montreal-style bagel and some good old fashioned spreadable milk fat serve its purpose and is an excellent treat to devour once in awhile. With that said, if your local coffee shop knows exactly how you like your bagel toasted, and the thickness of your cream cheese spread – it’s officially time to switch things up.

I’m not saying you need to swap this daily habit for a green smoothie filled with spirulina and wheatgrass and be left only to dream of how that refreshingly chilled cream cheese hits that warm, dewy bagel – that would be downright criminal!

Instead, I’m suggesting an IMPROVEMENT to that entire experience. With the recipes that follow, you’ll still get all the flavor (and let’s be real THRILL) of eating a “bagel and cream cheese” but without all that gluten and dairy, which may very well be weighing you down and wreaking havoc on your digestion (3).


Dare to Skip The Upset

Now if the idea of making bagels scares you, the idea of making GLUTEN-FREE bagels is probably enough to mess with your digestion on its own! And dairy-free cream cheese? Is that even a thing? And if it is, it’s probably just at some overly-swanky health food store, and I doubt that I could afford it!

HOLD UP – I promise this is all easier than it seems. With the following gut-friendly recipes, you can actually optimize this entire morning regime for yourself, and treat your body to some serious nutrition that will fuel you up all the way through to lunchtime.

3 Delicious Gluten-Free Bagel Recipes


1. Homemade Allergy Friendly Bagels

This allergy-friendly gluten-free vegan bagel recipe (from Rebecca Pytell) takes advantage of the wonders in unsweetened apple sauce in making baking a whole lot healthier – and tastier!

2. Vegan Gluten-Free Bagels

This Vegan Gluten-Free Bagel Recipe (from The Wicked Good Vegan) offers an excellent suggestion for a gluten-free flour blend to you can use elsewhere in your baking adventures, and furthermore takes advantage of the superfoods chia seeds and flaxseeds!

3. Buckwheat Cinnamon Raisin Bagels

More of a sweet tooth in the morning? Say no more! These cinnamon raisin bagels made with buckwheat flour (recipe from Meaningful Eats) have you covered!

3 Delicious Cheese Spread Recipes (minus the guilt)


1. Raw Garden Herb Spreadable Cheese

This Raw Garden Herb Spreadable “Cheese” by Fork&Beans expresses why cashews are the literally the best, ever.

2. Fermented Nut Cheese

What’s better than nut cheese? FERMENTED nut cheese, my friend. Let Meghan Telpner show us how it’s done.

3. Honey Walnut Tofu Cream Cheese

And for all you sweet tooth’s out there, don’t worry, I didn’t forget about you when it comes to cheese either – give this Honey Walnut Tofu Cream Cheese (from Well Plated by Erin) a try…just try not to eat the entire batch in one sitting – I dare you.

So? Feel ready to kick that bagel and cream cheese habit for something a little more satisfying? Before seeing those recipes, you might have believed that question didn’t make sense. Now I bet I have you running to the grocery store (and not your local coffee shop).

Here are a few more delicious recipes to try!


  1. Campbell P. The Power of a Morning Ritual . World of Psychology. Published August 21, 2015. Accessed October 11, 2016.
  2. Why Eating the Right Breakfast Is So Important. Consumer Reports. Published October 2014. Accessed October 11, 2016.
  3. Courtney K. How Gluten Affects Your Digestive Health. Gerson Institute. Published November 26, 2012. Accessed October 11, 2016.

Image Sources:




Kiki Athanassoulias
Founder at Mindfully Edible
Kiki Athanassoulias is Director of Community at Meal Garden , a health-focused recipe and meal planning app. She's also the founder of Mindfully Edible, a resource for all things "consciously healthy" — from superfood smoothie bowls to supercharged elixirs!

A Special Message From Our Founders

Use Superfoods as Medicine e-book

Over the past few years of working with health experts all over the world, there’s one major insight we’ve learned.

You don’t have to rely on expensive medications for the rest of your lives.

Most health problems can often be resolved with a good diet, exercise and a few powerful superfoods. In fact, we’ve gone through hundreds of scientific papers and ‘superfood’ claims and only selected the top 5% that are:

  • Backed by scientific research
  • Affordable
  • Simple to use

We then put this valuable information into the Superfood as Medicine Guide: a 100+ page guide on the 7 most powerful superfoods available, including:

  • Exact dosages for every health ailment
  • DIY recipes to create your own products
  • Simple recipes