Stewed Pears

 

Stewed pears are an easy and delicious dessert made with just 5 ingredients and can be made in under 15 minutes. This healthy stewed pear recipe is made without any added sugar, or dairy and can be enjoyed as dessert or part of breakfast with yogurt, granola, or protein oatmeal.

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Ingredients

• 2 pears
• 1/4 cup water
• 1 tablespoon coconut oil or ghee
• 1 teaspoon vanilla extract
• 1 teaspoon cinnamon
• 1/4 teaspoon cardamom
• 1/4 teaspoon sea salt

Instructions

1. Cut the pears. Either slice them vertically into ¼ inch long strips or dice them into ¼-½ inch cubed. Either way will work great, just keep the skin on.
2. Add all the ingredients to a small saucepan over medium heat.
3. Once it comes to a simmer, reduce to low heat and stew for 10 minutes until the pears are softened and the liquid has reduced to a spiced syrup.
4. https://withthymenutrition.com/stewed-pears/

Fall Apple Oat Muffins

 

Worth the Hype (9.275/10)

5-Ingredient Fall Apple Oat Muffins — The perfect fall recipe. Five ingredients, super easy to make, incredible macros, and it tastes like autumn. What more could you want?

Full Recipe (Makes 12 Muffins)
* Grated apples — 2 apples, grated (approx. 200g)
* Eggs — 2 large eggs
* Rolled oats — 2 cups (approx. 160g)
* Honey — A squeeze (approx. 30g) (I only used 30g if that and they were sweet enough!!)

Method:
1. Grate the apples using a box grater.
2. Mix the grated apples, eggs, rolled oats, and honey together thoroughly in a bowl until a cohesive muffin batter forms.
3. Divide the mixture evenly into a 12-cup muffin pan.
4. Bake at 350°F for 30 minutes until set, golden, and baked through.
5. Let cool slightly before serving and enjoying your autumn batch!

Macros & Fibre (Per muffin / Makes 12 muffins)
* Calories: ~90 cals (As calculated by user)
* Protein: ~3g
* Carbohydrates: ~13g
* Fat: ~2g
* Fibre: ~2g (Estimated)

Verdict
9.275/10 — An absolute seasonal triumph. Utilizing freshly grated apples with oats, honey, and eggs to create a cozy, 5-ingredient, 90-calorie autumn muffin makes this an elite meal-prep snack for crisp weather.

Full credit to @homestead.wellness.daily for the original inspiration — go show them some love. 🤍

First Take Hadrian

https://www.instagram.com/reels/De2B8oSCm-v/

Apple Cinnamon Oatmeal

 I tried making Creamy Oatmeal from Cardamom and Tea.  It called for 3/4 cup rolled oats, 1.5 cups milk (I used coconut), and 1.5 cups water.  I cooked it for 30 minutes and it never thickened. I'll try this recipe next.

• 1 small apple, diced (or ½ large)
• ▢1 cup rolled oats
• ▢1 cup water
• ▢1 cup milk 
• ▢2 teaspoon vanilla extract
• ▢1½ tablespoon maple syrup or honey
• ▢½ teaspoon ground cinnamon
• ▢1 tablespoon hemp seeds (or nuts & seeds of choice)
• ▢1 tablespoon pumpkin seeds (or nuts & seeds of choice)

• Dice the apple into small pieces. Heat a saucepan on medium high heat. Add the apples, ½ tablespoon of the syrup, and ¼ teaspoon of the cinnamon. Cook for ~5-10 minutes, until the apples have softened, stirring frequently. Remove a couple spoonfuls of the apples from the saucepan and set them aside for topping the oatmeal.
• Add the oats, milk, water, vanilla, and remaining maple syrup and cinnamon. Stir and bring everything to a boil. Reduce heat and simmer 5 minutes, stirring occasionally.
• Add the pumpkin seeds and hemp seeds and heat another minute.
• Add more milk or water as needed to get to your desired thickness. Serve with the remaining apple on top. 

https://mallorythedietitian.com/apple-cinnamon-oatmeal/#recipe

Quinoa Breakfast Porridge

 

• 1/2 tbsp EACH chia, hemp, flax seeds

Quinoa Porridge

• 1 c white quinoa rinsed and drained
• 2 – 2 1/2 c milk sub: non-dairy milk
• 1 cinnamon stick OR 1 tsp cinnamon
• 3 cloves OR 1/4 tsp allspice
• 1 tsp vanilla
• Topping Ideas: banana, blueberries, dates, cacao nibs, coconut flakes, almonds, honey

Instructions

Seeds

• Blitz the chia, hemp, and flax seeds in a coffee grinder or a food processor until it turns into a powder. We will be using 1 tbsp of the seed mixture for this recipe. Go ahead and store the rest in the fridge, sprinkling it on your quinoa porridge, oatmeal, smoothies, anything!

Quinoa Porridge

• Place a medium pan over medium heat. Add the quinoa, and toast for 1-2 minutes, stirring frequently to prevent burning.
• Add the milk, and reduce the heat to medium-low. Bring to a simmer, and add in 1 tbsp of the seed mixture, cinnamon, cloves, and vanilla.
• Cook the quinoa porridge, uncovered, for about 15-20 minutes, maintaining a gentle simmer, until the quinoa is softened. Add a splash more milk, if needed, to reach the desired consistency. I like my porridge a bit thinner so I always add more milk.
• Remove the cinnamon and cloves, if using.
• Divide the porridge between bowls and top with your favorite fruit!

https://saltnsprinkles.com/wholesome-quinoa-breakfast-porridge/#recipe

HEALTHY QUINOA BREAKFAST PORRIDGE | one of my favorite cozy fall breakfast recipes that I still make over a year later ✨

INGREDIENTS 👇🏾

• 1/2 tbsp EACH chia, hemp, flax
• 1 c quinoa, rinsed and drained
• 2 – 2 1/2 c milk
• 2 tbsp honey
• 1 cinnamon stick
• 3 cloves
• 1 tsp vanilla

Blitz the chia, hemp, and flax seeds in a coffee grinder or a food processor until it turns into a powder. We will be using 1 tbsp of the seed mixture for this recipe, but you can always add more.
• Place a pan over medium heat. Add the quinoa, and toast for 1-2 minutes, stirring frequently.
• Add the milk, and reduce the heat to medium-low. Bring to a simmer, and add in 1 tbsp of the seed mixture, honey, cinnamon, cloves, and vanilla.
• Cook the quinoa porridge, uncovered, for about 15-20 minutes, maintaining a gentle simmer, until the quinoa is softened.
• Remove the cinnamon and cloves, if using.
• Divide the porridge between bowls and top with your favorite fruit and nuts for added protein and fiber!

https://www.instagram.com/reels/Ddt0docxiNw/

Saltnsprinkles on Instagram

Stewed Apples and Oatmeal

 

👩‍🍳Cooking apples can bring gut benefits because heat breaks apples’ pectin into its soluble form, which is what your gut bacteria can ferment and use.

Then it’s just rolled oats, chia and milk on the stove, topped with the apple and a big spoon of Greek yoghurt for protein.

🍎 Stewed apple (big batch):
- 5 apples, diced
- Splash of water
- 1 tbsp cinnamon

Cook on low heat for 10–15 minutes, until soft and jammy. Keeps in the fridge for about a week.

🥣 Oats (per bowl):
- ½ cup rolled oats
- 1 cup milk
- 1 tbsp chia seeds

Cook until creamy, then top with a few spoons of stewed apple and Greek yoghurt.

Save this for your next slow morning 🤍

https://www.instagram.com/reels/DeuvswATAb9/

Low Histamine Hot Bowl *****

10.9.26

 Very good!  *I'd cooked some fresh green beans in the air fryer, and I cut them into bite-sized pieces and added them.  With the carrots, I shredded them, added to a small bowl, along with a few tablespoons of water, covered the bowl and microwaved them for a couple of minutes so they were easier to chew.  For the pumpkin seeds, I used a pumpkin and sunflower seed mix.  I loved the potatoes in this dish, and I liked the whole dish better without the dressing than with.

• 2 cups new potatoes halved or quartered
• ▢1 Tbsp extra virgin olive oil
• ▢1 tsp garlic powder or to taste
• ▢½ tsp onion powder or to taste
• ▢½ red bell pepper cut into bite-sized pieces
• ▢½ zucchini sliced
• Cooked green beans, cut into bite-sized pieces
• ▢1/4 cup quinoa dry weight
• ▢
• ▢*½ small carrot grated
• ▢
• ▢*2 Tbsp pumpkin seeds
• ▢Sea salt to taste

For the tahini dressing

• ▢1 Tbsp tahini
• ▢2 Tbsp warm water
• Sea salt to taste

Instructions

 

• Preheat oven to 390F.
• Line a baking sheet with parchment paper. 
• Add potatoes, red bell pepper, and zucchini to the baking sheet, . 
• Mix olive oil, spices, and sea salt, pour over the vegetables, and mix.  
• Roast for approximately 30 minutes or until the vegetables and potatoes are fork tender. Set aside to cool.
• Prepare the quinoa to packet instructions. Once cooled, fluff up the grains with a fork.
• Make tahini dressing by stirring together the tahini and water until it becomes a creamy sauce. Add more water if you prefer a thinner consistency.
• To a bowl, add roasted vegetables, quinoa, and grated carrot. Sprinkle with pumpkin seeds and drizzle the dressing over top. Season with salt to taste.

Notes

•  If your new potatoes are quite large then cut them into thirds or quarters rather than halves.
• Thin the tahini dressing with more water, or thicken with more tahini to preference.
• If tahini doesn't work for you, then an oil-based dressing is a good alternative option.
• Make sure to only use ingredients that you know you tolerate. Always consult with a dietician if you are unsure, and note that this post does not constitute medical or dietetic advice in any way.
• Nutritional information is auto-generated and should be understood to be an estimate.

 

Swiss Interest Group Histamine Intolerance, food compatibility list histamine

All ingredients in this recipe score 0 on the SIGHI food list with the exception of:

• tahini (sesame seeds), which score '1'. If you prefer not to use tahini, then a herb-based oil dressing is also a great option.

Adapted from: 

https://www.throughthefibrofog.com/low-histamine-vegan-power-bowl/#recipe