Apple Cinnamon Oatmeal

 

• 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

 

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

Basic Congee *****

I made this with water so that I'd have options about making it sweet or savory.  I mixed it with vegetables (carrots, celery, onion, peas, and string beans) and shredded chicken breast, which was really good.  I'll make it sweet with stewed pears and apples.  

I cup jasmine rice

8 cups water (or broth)

1 tsp sea salt

Wash and rinse rice until water runs clear.

In a large pot, bring water and salt to a boil.

Stir in rice, then bring to a boil again.

Lower heat so that the rice simmers.  Cover the pot, leaving the lid cracked so it doesn't boil over.

Cook for about an hour or more, stirring occasionally.  Stir more oven near the end of the cooking time to prevent the rice from sticking to the bottom of the pan.

If the congee is too thick, add additional water.  If too thin, remove the lid and simmer until it thickens.

Congee is done when the rice grains have broken down, released their starches, and the mixture reaches a smooth, silky, and creamy consistency

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