Golden One Pan Turmeric Cauliflower, Lentils, & Coconut

 

Olive oil

1 small cauliflower, cut into small florets


1 teaspoon ground turmeric


1 teaspoon ground cumin


1 teaspoon ground ginger


150 g red lentils, rinsed


400 ml full-fat coconut milk
300 ml water or vegetable stock


Salt 

To serve: fresh coriander, chilli oil or lime wedges




🥦 Heat the olive oil in a large, deep pan over medium heat. Add the cauliflower along with the turmeric, cumin and ginger, and cook for 6–8 minutes, stirring occasionally, until lightly golden and coated in the spices.

🥦 Add the red lentils and stir to combine, then pour in the coconut milk and water or stock. Bring to a gentle simmer, reduce the heat slightly and cook uncovered for 15–18 minutes, stirring occasionally, until the lentils are soft and creamy and the cauliflower is tender but still holding its shape.

🥦 Season generously with salt, adjusting the consistency with a splash of water if needed. Remove from the heat and allow to sit briefly before serving.

From The Medicinal Chef on Instagram

Oat Chia Seeds Wraps

 

Makes 8 wraps



▪️10g chia seeds (approx 1 Tbsp)
▪️170g rolled oats (approx 1 2/3 - 1 3/4 cups)
▪️500ml water (2.1133 cups)
▪️Seasoning of your choice: salt, garlic powder



Add all the ingredients to a blender and blend until smooth

Let the mixture sit for 15 minutes

Add a little oil to a nonstick frying pan over medium heat

Pour about 1/3 cup of the batter into the pan and spread evenly.

Cook until the edges lift off the pan, about 3-4 minutes. Flip and cook for another 1-2 minutes.

From doctorbowl on Instagram

Sweet Potato Egg Wraps

 

1 small sweet potato, peeled and grated
1 egg
Small handful of cheese
Seasoning of your choice
Filling: cheese, spinach, tomatoes



Add grated sweet potato, egg, cheese and seasonings. Mix well

Over medium heat, heat a little oil in a pan.

Add the sweet potato mixture and spread it evenly over the pan to make a wrap

Cook on each side for about 10 minutes until golden and crispy

You can also bake them or air fry

From doctorbowl on Instagram

Sweet Potato Skillet

 

3 eggs
1 small sweet potato, finely sliced
Handful of cheese
Filling: avocado, tomatoes, peppers, fresh coriander

METHOD

Heat oil in a pan over medium heat

Place finely sliced sweet potatoes in a circular pattern to cover the bottom of a nonstick skillet.

Cover the pan and cook for 10 minutes until soft and golden

Whisk eggs and season with salt. Pour over sweet potatoes.
Add toppings. 

Cover pan and cook for a few minutes until the cheese has melted.

Fold in half and enjoy

From DoctorBowl on Instagram

Sweet Potato Bowl

 

2 cooked sweet potatoes

1 cup of chopped broccoli

1/2 cup peas

1/4 red onion, sliced and sauteed

3 eggs, whisked - seasoned with sea salt

Handful of cheese

Preheat oven to 350

In a prepared 9 inch pie plate, smash sweet potato so it covers the base

Sprinkle broccoli, peas, and onion evenly over sweet potato.

Pour egg evenly over the vegetables.

Sprinkle with cheese

Bake for 30-40 minutes until golden brown

From doctorbowl on Instagram

Roasted Frozen Artichokes ****

 I made a recipe that called for 1 bag of frozen artichokes, and baking at 400 degrees for 25 minutes.  I tasted a couple and liked the ones that were more crunchy better than the ones that were soft.  I cooked them for another 10 minutes, followed by another 8 minutes.  Results were inconsistent, due to varying sizes of artichokes.  I'm going to try cooking them following this recipe next time.  They almost taste like cooked potatoes or fries, except that the softer ones had a weird artichokey after taste.  

• 
  
• 
  
  
  
• 2 12-ounce bags frozen artichoke hearts
• ▢2 Tbsp olive oil
• ▢2 tsp sea salt 

1. Preheat the oven to 425ºF. Line a rimmed baking sheet with parchment paper, then top with a wire rack.
2. In a medium bowl, add frozen artichoke hearts. Drizzle on olive oil and toss to coat.  
3. Arrange frozen artichoke hearts in an even layer on the wire rack. Season with salt.
4. Roast for 40-50 minutes (if thawed) or 60-65 minutes (if frozen) until crispy and golden brown. No need to turn the artichokes while roasting.

https://www.tasteslovely.com/whole30-keto-roasted-artichoke-hearts-from-frozen/#recipe

First recipe I tried:

https://delightfulmomfood.com/roasted-artichoke-hearts-frozen-artichokes/#recipe

How to Cook Quail Eggs *****

 Took a long time to come to a boil.  These were good but were definitely hard-boiled.  I would have preferred the yolks a little less done.

Ingredients

  

• 30 quail eggs
• 1 tsp white vinegar

Instructions

 

• Place the quail eggs in a small saucepan.
• Cover them with cold water and add the vinegar and stir.
• Bring the water to a boil over low heat.
• When the water begins boiling, set a timer for 4 minutes.
• After 4 minutes, turn off the heat and let the eggs sit in the hot water another 2 minutes. (Set a timer!)
• In the meantime, add about 10 ice cubes to a bowl and cover them with cool water to prepare the ice water bath. Set it aside.
• After 2 minutes, remove the eggs from the hot water and shock them the ice water bath to stop the cooking process.
• Once cooled, peel gently.

Notes

How to peel: Roll the eggs on the countertop to crack the skin. Pinch the bottom of the cracked shell (there will be an air pocket here) under cold running water and gently remove the membrane and shell together.

How to store: Keep hard boiled quail eggs in the refrigerator for up to a week.

https://braziliankitchenabroad.com/how-to-cook-quail-eggs/#recipe

Chicken Thighs in the Instant Pot *****

11/16/23

Chicken Thighs

1 pkg frozen Chicken Thighs

Avocado Oil

Cumin

Garlic Powder

Onion Powder

Oregano

Smoked Paprika

Himalayan Pink Salt

Cook thighs in the Instant Pot with 1 cup of water for 8 minutes

Allow pressure to come down naturally

Cut chicken into bite-sized pieces

Heat a large skillet over medium heat.  Add oil and allow to get hot.

Add chicken thighs and season with herbs, spices, and sea salt.

Caramelized Shallots *****

 

8 large shallots

2 Tbsp avocado oil

2 Tbsp butter

Peel and slice shallots

Heat oil and butter in a large cast iron skillet over medium heat.

Add shallots and a pinch of salt to boost caramelization. Cook for 10-12 minutes, stirring frequently, until golden brown

Air Fryer Crispy Shallots ***

 Very good.  Remove from air fryer immediately when done so they don't burn.  The second time I made this, the shallots cooked unevenly.  Some were too dark and bitter, while others weren't browned at all.  I decided to just stick with regular caramelized shallots.

Ingredients

• ▢Shallots, peeled and thinly sliced
• ▢Avocado Oil 
• ▢Sea Salt to taste

Instructions

• Cut the ends off of the shallots and peel the papery skin. I sliced the shallots in half first, as it made the peeling much easier.
• Use a mandolin or sharp knife to make thin, uniform slices from the shallots. The mandolin is perfect for this, but a sharp knife works if you are careful. The key is to make sure they are sliced uniformly thin.
• Spray the shallots lightly with avocado oil. You don't need much at all.
• Lay the slices on the air fryer tray or basket. Set the air fryer to 250 degrees for 10 minute intervals. Mine were toasty brown at the end of 30 minutes.
• Store in an airtight container in your panty.

Notes

Safe Storage: Store these in an airtight container in your pantry.  If you see any purple left after you are done, please eat these the same day and don’t try to store them in the pantry. The fact that there is still purple says they they didn’t crisp up 100% which means there is still fluid left in there and it could spoil and become rancid. Look at the first picture of this blog post and you can see there is a little purple in the bigger pieces, don’t put them in an air tight container. Either eat them the same day or cook them longer.

Don’t Overcrowd: Don’t overcrowd the tray or the basket. These are so small and thin that it won’t cause major issues, but you don’t want to impede the airflow. If you think you overfilled it, just remove some and finish this in batches. No biggie!

Salt: Sprinkle the freshly cut shallots with a pinch of sea salt. I wrote the recipe without doing that, but sprinkle a little on a few. The sweet shallot flavor works insanely good with a little salt. 

Oil: Do not use much spray oil. These take just an extremely light spray. If you use more, they will turn out a bit greasy and soggy. 

Olive Oil Spray: You can substitute olive oil spray instead of avocado. 

Don’t Use Non Stick Spray: They can damage the inside of the air fryers so skip it. 

https://savorandsavvy.com/air-fryer-crispy-shallots/#recipe

Blueberry Chia Seed Pudding *****

 

Ingredients

• 1 cup coconut milk
• ½ cup blueberries 
• ½ teaspoon vanilla
• 1/8 tsp powdered monk fruit
• A few drops liquid monk fruit, opt.
• 3 Tbsp chia seeds

Instructions

• Add coconut milk, blueberries, monk fruit, and vanilla to a blender and blend until smooth and combined.
• Add blueberry milk to a mason jar and stir in chia seeds. Let sit for 5 minutes then stir the mixture again to get out any clumps that may have formed. Place mixture in the fridge to set, at least 30 minutes but up to 12 hours.
• When ready to enjoy, top with fresh blueberries.

https://www.eatingbirdfood.com/blueberry-chia-pudding/#wprm-recipe-container-145618

Chia Hemp Seed Pudding

 

• 1 cup coconut milk
• 3 Tbsp chia seeds
• 1 Tbsp hulled hemp seeds
• Monk fruit or honey to taste
• ½ teaspoon vanilla extract, opt.
• Organic berries (avoid strawberries)

Instructions

• Add coconut milk to a blender cup, then add chia seeds, hemp seeds, sweetener and spice. Blend until combined.
• Pour the chia hemp mixture into a mason jar or other glass container, and refrigerate for 1-2 hours, stirring once after 30 minutes.
• Top with blueberries and/or other fruit before serving.

https://www.throughthefibrofog.com/chia-hemp-seed-pudding/

Angela's Chia Pudding - *****

 2/17/2022

• 1/2 cup full fat coconut milk 
• 2 Tbsp chia seeds
• Splash of vanilla extract
• A few drops of stevia or monk fruit
• Blueberries or other seasonal berries (avoid strawberries for low histamine diet)

• In a jar, stir together coconut milk, chia seeds, vanilla, and stevia. Cover and refrigerate overnight.  Shake the jar periodically.  

• In the morning, add berries on top.

Recipe from Angela Chapman

Turmeric Tea

 This turmeric tea is super simple, has just 2 ingredients and you don’t need a coffee machine or any fancy kitchen equipment.

Ingredients:

Fresh turmeric root
Maple syrup (or honey)

Recipe:

1. Slice your turmeric root into thin slices. I use 2-3 pieces. You can peel first if you prefer.

2. Add to a cup or glass (make sure it is heat safe for hot water). Pour on almost-boiled water, then drizzle in the maple syrup (1-2 tsp to taste). Give the drink a good stir and remove the turmeric with a spoon.

3. Enjoy and hopefully warm up too!

📌 Follow @lowhistaminekitchen for more easy low histamine recipes and save for later!

Lowest Histamine EVER Whole Chicken - Instant Pot *****

 9/19/20

Instant Pot – Lowest Histamine EVER Chicken Roast 

LOW CARB / LOW HISTAMINE / LOW LECTIN / LOW OXALATE / RECIPES

1. Remove frozen chicken from freezer and unwrap from packaging. Do not thaw!
2. Season chicken well. Place on trivet in the Instant Pot and add water (1 cup for 6-qt Instant Pot or 1 ½ cups for 8-qt Instant Pot) to the bottom.
3. Cook on High Pressure. Make sure it doesn’t hiss as it is heating up.
   3 lbs: 35 minutes
   4 lbs: 45 minutes
   5 lbs: 55 minutes
4. Allow pressure to release naturally. This will take 10-15 minutes.
5. Remove meat from bone. Freeze any leftovers immediately and enjoy your low histamine, super easy meal!

What’s the most challenging thing for you with MCAS and/or Histamine Intolerance? Is it your symptoms? Figuring out your triggers? Navigating supplements? Figuring out what to eat when you need to be low histamine? I’d love to hear from you! Just post in the comments below…

Once of my most challenging things is meal prep. Since I have both MCAS and Histamine Intolerance, I have to be very careful with foods. There aren’t many carry out or quick grab options for busy nights. And eating out takes a bit of planning for me. I have to check menus ahead of time. And I have to take extra histamine degrading enzymes. Which means I do a lot of my own cooking.

I’m always on the lookout for faster cooking methods. And I want to keep foods as low histamine as possible. I covered some tips on handling meat to keep it low histamine in this blog post: Are you Raising your Histamine Levels with these Meat Handling Mistakes?

But I just found something that blows all the defrosting and cooking tips out of the water!  I’m pretty excited about it and have made this recipe 4 times already. Do you have an Instant Pot* yet? If so, I know I’m a little late to the Instant Pot Party here…I initially thought the inside of the pot was Teflon. But I was wrong – it is stainless steel!

Even if you already have an Instant Post – did you know you can cook a whole chicken from frozen solid to done? You can make a whole chicken or pork roast from frozen solid to completely done in 55-90 minutes. (Depends on the size of the chicken or roast). The same with a pork roast.

When I saw a reference to making a whole frozen chicken in the Instant Pot, I wasn’t sure it would really work. Wouldn’t the center still be frozen? Would it be flavorful? Or would it just taste like boiled meat? Yuck!

I decided I had to try it. Because cooking any meat without thawing it first would significantly lower the histamine levels!! One of the challenges of preparing meat is that it has to stay frozen until you are ready to cook it. And then normally you have to thaw it until it is a little frosty still. But thawed enough that it will cook through. This takes some juggling to time right. Being able to cook meat from frozen solid to done solves this issue!

 I started with a frozen pork roast and then tried it with whole, frozen chickens. You can also use chicken parts. Anything that does well with slow cooking will do well in the Instant Pot. Slow cooking raises histamine levels considerably though. The great thing about the Instant Pot is that it is a pressure cooker. So it cooks fairly quickly.

The Instant Pot also keeps the meat very moist. As long as you don’t overcook it, everything will be tender. You can season the meat just like any other cooking method. The pressure cooking seems to drive some of the seasoning into the meat. You don’t get the roasted crunchy finish some people like with roasting. This is more like falling off the bone, rotisserie chicken. But you can always pop the meat under the broiler for 5-10 minutes if browning or crispy skin is important to you. I avoid browning as much as possible because this is actually what causes the carcinogens in meats.

My first attempt with pork roast was delicious. And I’ve cooked whole chickens 4 times now. Easy Peasy – and the meat is perfect for wraps, salads, soups – all kinds of quick meals.

One last note – the Instant Pot does leave great chicken broth in the bottom of the pot. It is definitely lower histamine than stove top or slow cooker broths. I was hoping since it was pressure cooked that the broth would work for me. I still reacted, sadly. I’m not sure if I reacted to histamine levels or glutamine in the broth. So if you use the broth, use with caution!

If you don’t already have an Instant Pot*, here are a few purchasing tips:

1. Definitely get the 8-quart size if you want to cook whole roasts or chickens.
2. The Lux or Duo will work just fine for most people’s needs if you have a full kitchen. The other versions, like Duo Plus and Viva, allow you to do different types of low-pressure cooking. This might be important to you if you don’t have a full kitchen.
3. The Duo has a lid holder feature. You can rest the lid on the side of the pot instead of on the counter. This is why I got the 8-quart Duo version.

So how do you cook a frozen chicken or roast in the Instant Pot?

Instant Pot  – Lowest Histamine EVER Chicken/Pork Roast Recipe

 First, make sure you are starting with pasture-raised meat frozen right after slaughter. Check out this post for more details: Are you Raising your Histamine Levels with these Meat Handling Mistakes?

Tools:

• 8 Qt Instant Pot*

Ingredients:

• 1 Frozen Whole Pastured Chicken (3-5 lbs)

Seasoning Options:

Herbed Option:

• Herbamare* Organic Herbed Sea Salt
• Fresh Rosemary (optional)
• Fresh Parsley (optional)

Asian Option:

• 2 organic green apples
• 1 bunch organic green onions
• 1 inch of fresh organic ginger
• 3-4 cloves garlic, peeled
• 1 large handful organic cilantro (optional)
• 2 tsp salt
• 1 cup water
• 10 drops Better Organic Stevia*

Directions:

1. Remove frozen chicken from freezer and unwrap from packaging. Do not thaw!
2. For Herbed Option:
   Season well with Herbamare or any other seasoning blend. Place meat on trivet in the Instant Pot and add 1 ½ cups of water to the bottom.
   OR
   For Asian Option:
   Add all ingredients to a food processor or high speed blender like a Blendtec Blender*, Ninja Professional*, or Vitamix blender* and blend on high until everything is pureed. Add meat to the Instant Pot and pour sauce over the chicken.
3. Program Instant Pot to High Pressure for 35-55 minutes and set float valve to sealing. Make sure it doesn’t hiss as it is heating up.
   3 lbs: 35 minutes
   4 lbs: 45 minutes
   5 lbs: 55 minutes
4. Allow pressure to release naturally. This will take 10-15 minutes.
5. Remove meat from bone. Freeze any leftovers immediately and enjoy your low histamine, super easy meal!