Sweet Potato Soup

 

Sweet Potato Soup 🍠

Ingredients:

- 2 large sweet potatoes (peeled), either in halves or smaller pieces so it roasts faster!
- 2 red bell peppers, remove the seeds before or after roasting
- 4 carrots (peeled)
- 2 red onions, quartered
- 1 or 2 heads of garlic, tops cut off
- 3-4 tbsp olive oil
- ½ tsp each: cinnamon, paprika, dried thyme
- Salt and pepper to taste
- Vegetable broth (about 3–4 cups, or as needed)

Instructions:

1. Preheat oven to 400°F.

2. Place all prepared vegetables on a parchment-lined baking tray with the garlic heads cut-side up.

3. Drizzle generously with olive oil and season with cinnamon, paprika, thyme, salt and pepper.

4. Roast for 35–40 minutes, or until the sweet potatoes are fork-tender and the vegetables are nicely roasted (be careful not to burn!)

5. Transfer everything to a blender, squeezing the roasted garlic out of its skin. Add vegetable broth and blend until smooth, adding more broth until you reach your desired consistency.

6. Serve topped with coconut milk, fresh herbs and a drizzle of chilli oil if you’d like. Enjoy with sourdough bread!

soph.chelin  on Instagram

Apple Cinnamon Breakfast Cereal

 

½ cup white quinoa, rinsed


1 ½ cups milk of choice


1 large apple, chopped (or 2 small apples)


½ teaspoon vanilla extract


½ teaspoon ground cinnamon


A pinch of fine sea salt


¼ cup chopped walnuts


2 tablespoons hemp seeds


Pure maple syrup, optional

1. Add quinoa, milk, apple, vanilla, cinnamon, and salt to a small saucepan. Bring to a boil over medium-high heat.

2.Reduce heat to low, cover, and simmer for 15 minutes.

3.Turn off the heat and leave the pan covered for an additional 5 minutes. This gives the quinoa a chance to finish cooking and absorb some of the remaining liquid.

4.Divide between 2 bowls and top with walnuts and hemp seeds. Drizzle with pure maple syrup, if desired.

https://cleanplatemama.com/apple-breakfast-quinoa/

Gut-Healing Apples and Pears

 

5 organic apples

2 organic pears

6 oz water

1 tsp Ceylon cinnamon

Soak apples and pears in a bowl of water combined with baking soda (1 tsp baking soda for every 2 cups of water).  Soak for 15 minutes, moving fruit around every few minutes.  Rinse well.

Core the apples and pears and cut into chunks.

Add to a large saucepan, then add water and cinnamon.

Cook slowly till fruit is soft and falling apart, about 15-20min. 

https://www.lindasimsnutrition.co.uk/recipe/gut-healing-stewed-fruits/

Gut-Healing Stewed Apples *****

 I doubled the recipe and it was delicious, especially on Overnight Oats.

Gut-Healing Stewed Apples
Ingredients
1-2 large organic apples
1 tsp cinnamon
1 tsp vanilla
1/3 cup filtered water

Directions
1. Wash and core apples (no need to peel).
2. Chop into small cubes.
3. Add apples, cinnamon, vanilla, and water to a saucepan.
4. Simmer on low until soft (10–15 minutes).

👉 Enjoy stirred into oatmeal or other porridge or congee.

 @happyhealingtx

H

Blueberry Compote *****

 

Blueberry Compote

2 cups frozen blueberries

2 Tbsp water

1 capful vanilla extract

1/8 tsp 100% monk fruit powder

Dash sea salt

Add all ingredients to a small saucepan and cook over medium heat, stirring occasionally, for 8-10 minutes, until blueberries start releasing their juice.  Use a fork to mash the berries, and simmer for a few more minutes.

Cool, and then add to overnight oats while making, or add it in the morning.

Stewed Pear and Apple Congee with Ginger and Cinnamon

 

TCM inspired stewed pear and apple congee with ginger and cinnamon 

Talk about cozy!

In TCM, warming breakfasts support and gently wake up digestion, nourish our system, improve absorption, hydrate, and align with our body clock.

Congee is a traditional rice poridge made with broth or water until grains are completely broken down. It’s the definition of comfort food. Perfect to prep in large batch!

In TCM, pears generate fluid and moisten dry lungs (autumn is lung season).

You have to try this!

Ingredients:
Pears: I like to use a mix of Asian, barlet, or red Anjou. Whatever is in season where I am.
Apples
Cinnamon
Pure maple syrup or honey
Fresh ginger
Organic jasmine rice
Water
Optional additions/variations: nutmeg, other warming spices like cardamom, plums, or goji berries.

Directions:
- clean and rinse your pears and apples.

- rinse rice thoroughly and cook. Use a 1:8 ratio of water and simmer on low. You want the water to break down the rice so it almost becomes pudding-like. This can take anywhere from 1-2 hours, but you’ll know when it’s done!

- chop up all apples and pears (skin on), add cinnamon, maple syrup, water (about 1/2 cup), and ginger. Let cook down and stew (about 20 minutes on medium-high heat). I like to let it cook all the way down and almost caramelize, but leaving water and mixing the broth is actually AMAZING and highly encouraged!

It’s pretty straightforward and actually super easy. So cozy, and so fall 🍂🤎

TheGardenGaiaa

Instagram

Egg Fried Rice (Low Histamine)

 

Egg Fried Rice (Low Histamine)

Simple, warm, and easy on your gut — no sauces, no hidden triggers.

A quick comfort meal made from basic ingredients that most people tolerate well.

⸻

Ingredients:

• 1 cup white rice (freshly cooked)
• 2 eggs (very fresh)
• 1 small carrot, finely diced (raw or pre-cooked)
• 1–2 tbsp olive oil or butter
• fresh herbs (parsley or dill)
• salt


⸻

Instructions:
1. Cook the rice and let it cool slightly (use fresh rice, not leftovers).
2. Heat a pan with oil or butter over medium heat.
3. Add the rice to the pan and warm it up.
4. Crack the eggs directly into the pan and immediately start mixing.
5. Stir continuously until the eggs are fully cooked and evenly coat the rice.
6. Add the carrot (raw or pre-cooked) and mix well. Cook for 2–3 minutes.
7. Add salt, herbs, and pepper if tolerated.
8. Serve immediately.

⸻

⚠️ Notes:

• use freshly cooked rice — leftovers can increase histamine
• eggs should be very fresh
• raw carrot = more crunch, cooked carrot = softer texture
• keep it simple — fewer ingredients = fewer reactions

LowHistamine_Life on Instagram