Brunch platter with Bratwurst
Eating gluten-free and dairy-free doesn’t have to be complicated or restrictive—quite the opposite. When you focus on real, whole foods that nourish your body, it becomes a delicious and intuitive way of living. Today, I want to show you just how simple and satisfying a balanced, nutrient-dense, and protein-rich meal can be with this beautiful brunch platter.
What’s on the plate?
Scrambled eggs – rich in choline and high-quality protein to support brain health and hormone balance.
Sautéed sugar snap peas with garlic – a fiber-rich veggie with a touch of flavor and crunch. No sugar snap peas? Use green beans!
Gluten-free bratwurst with gluten-free mustard – a great protein source (make sure both the sausage and mustard are certified gluten-free, as these products often contain hidden gluten). For vegetarians this can be replaced with tofu, tempeh, or soy meat. For pescatarians - use grilled shrimp, sardines, or fish of choice.
Pan-roasted baby potatoes with red onions – a comforting, satiating carb source with antioxidants from the onions.
Mixed green salad with tomatoes, olive oil, balsamic vinegar, sea salt, and black pepper – simple, refreshing, and full of polyphenols and good fats to support digestion and cellular health.
A Nutrient-Dense, Colorful Plate - This platter isn’t just a treat for your taste buds—it’s also a rainbow on your plate, which means it’s loaded with fiber, antioxidants, and phytonutrients. The greens support liver detoxification, the reds from tomatoes and onions boost cardiovascular health, and healthy fats from olive oil support hormone production.
The total protein from this meal? Approximately 50 grams—from three eggs and one 100g sausage—making it a fantastic option for women looking to support muscle mass, energy, and satiety throughout the day.
Why I Emphasize “Gluten-Free”? - Because many women trying to reduce inflammation or address hormone or gut imbalances are unknowingly consuming hidden sources of gluten. Sausages, mustards, sauces, and spice blends are common culprits. Always check labels or buy from trusted brands to avoid unnecessary exposure.
So many of these ingredients are everyday staples—eggs, potatoes, greens, olive oil—and the ones you don’t have can be easily swapped. This platter proves that eating clean, protein-rich, and gluten/dairy-free can be both practical and deeply satisfying.
You don’t have to choose between nourishment and enjoyment. You deserve both.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana