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.

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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
• black pepper (optional, if tolerated)

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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.

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⚠️ 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

Carrot Ginger Soup

 

1 tbsp olive oil
1 onion, chopped
1 lb carrots, peeled and sliced
1-2 tbsp fresh ginger, grated
3 cups chicken broth
Salt and black pepper, to taste

Heat the olive oil in a pot over medium heat.

Add the onion and cook for 5 minutes until softened.

Add the carrots and ginger. Cook for 2 minutes, stirring.

Pour in the broth. Bring to a boil, then reduce the heat and simmer for 20 minutes, or until the carrots are very tender.

Blend until smooth using an immersion blender or regular blender.

Season with salt and pepper.

Finish with a little lemon juice for brightness.

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Black Sesame Drink

 

Pour hot spring water in a cup, add 1 Tbsp of toasted black sesame tahini, 1 tsp of Dandy Blend, and 1 tsp of raw, local honey.

Stir well while repeating:

"Mighty God, infuse this fake coffee with real healing for me, fill me with yellow sunshine until my body is free, keep me happy the rest of my days, keep me full of your magic rays" and now drink! 🤠💛☀️🌈 

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Hot Apple Cider for Digestion

 

Hot apple cider made with warming spices which supports digestion (Spleen) by providing gentle warmth and natural sweetness that nourish the Earth element in Traditional Chinese Medicine (TCM).

3 parts apple juice or unfiltered apple cider
1 part water
1 cinnamon stick
1 thin slice of fresh ginger

Optional: A small strip of lemon zest or a few whole cloves

Combine all ingredients in a small pot, bring to a gentle simmer for 10 minutes and serve warm. 🍎🍏💛

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Chicken and Vegetable Soup

 

Chicken and Vegetable Soup:

2 lbs. wings and backs

2 qts. hot water

1 T. salt

1/2 t. pepper

3 carrots, peeled, quartered

3 stalks celery, sliced

1 med. onion, peeled, chopped fine.

Cook on low [in the crock pot] 6-8 hours. High 3-4. Before serving, remove meat from bones. return meat to soup. 

Spleen Cuisine on Instagram

Savory Millet Porridge

 

Savory Millet Porridge:

1 cup millet
2 carrots
1 sweet potato
1 tsp ginger
1 cup cabbage
1 tblsp olive oil
1/2 cup green lentils (optional)
3 cups of chicken broth

Soak millet overnight and then cook millet with 1.5 to 2 cups of fresh water for every 1 cup of soaked millet for 15 minutes.

Boil diced sweet potato separately until almost tender, to remove oxalates and then drain.

Sautée diced carrots, 1 tsp of grated ginger (freezing it beforehand makes it easy to grate) and chopped cabbage in a pan with olive oil until tender.

Optional: you can cook green lentils separately to add to the porridge! Use a ratio of 1 cup of dried green lentils to 3 cups of water or broth, and simmer them for 35 to 45 minutes until tender.

Add all of the ingredients to a tasty chicken broth! We use homemade chicken broth and sometimes Knorr soup cubes in spring water for convenience! Cook while stirring until some of the water cooks off, thickening the porridge and repeat:

"Dear God, bring your good healing to me, with this special millet porridge, I hope the healing is deep! Strengthen my body with all your Earth gifts, let me feel the good energy and let it be swift!" 🍠🥕💛

 SpleenCuisine on Instagrame

Low Histamine Salad Bowl *****

 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.

• 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

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 basmati 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 (I like to use rice that has already been refrigerated as leftovers). 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

Roasted Vegetable & Chickpea Bowl

 

Crispy roasted chickpeas, caramelized sweet potatoes, broccoli, and zucchini topped with a creamy garlic tahini sauce. A colorful, hearty, and delicious meal! 

• 1 1/2 cups cooked chickpeas
• 2 sweet potatoes, cubed
• 2 cups broccoli florets
• 1 zucchini, sliced
• 2 Tbsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• ½ tsp oregano
• Salt to taste
• Fresh parsley

🥄 CREAMY TAHINI SAUCE

• ¼ cup tahini
• 1 Tbsp lemon juice
• 1 garlic clove, minced
• 2–3 Tbsp water
• Salt



1️⃣ Preheat oven to 425°F (220°C).

2️⃣ Toss chickpeas, sweet potatoes, broccoli, and zucchini with olive oil and seasonings.

3️⃣ Spread on a baking sheet and roast for 25–30 minutes, until golden and crispy.

4️⃣ Whisk tahini, lemon juice, garlic, water, salt, and pepper until creamy.

5️⃣ Add roasted vegetables and chickpeas to a bowl.

6️⃣ Drizzle with creamy tahini sauce and garnish with parsley!

quickmediterranean.recipes

quickmediterranean.recipes

Chicken Tzatziki Bowl - to try

 

Chicken Tzatziki Bowl — 50g protein, 345 calories, two minutes prep time!

Full Recipe (1 serving)
* Cucumber — 1 medium, finely sliced
* Red onion — ½ small, diced
* Low fat Greek yogurt — 160g
* Garlic — to taste, minced or fresh
* Lemon juice — ½ squeeze
* Olive oil — 6ml
* Salt — to taste
* Cooked chicken breast — 150g
* Lemon zest — optional

Add 100g chickpeas for extra fibre.

Combine yogurt, garlic, lemon juice, olive oil and seasoning to make the tzatziki. Mix in cucumber and red onion. Add chicken and toss everything together.

First Take Hadrian

Instagram

One-Pot High-Protein Chicken Biryani

 

One-Pot High-Protein Chicken Biryani — One pan. Minimal washing up. Elite macros. Elite taste. Took me no time to prep. Perfect family dinner or easy meal prep. Highly recommend! What a nice mix up to boring chicken and rice.

Full Recipe (Approx. 4 servings)
* Chicken breast, diced — 600g (approx. 21.2 oz / 1.3 lbs)
* Basmati rice (uncooked) — 200g (approx. 7 oz / 1 cup)
* Onion, thinly sliced — 1 onion (approx. 150g / 5.3 oz)
* Red pepper, diced — 1 pepper (approx. 100g / 3.5 oz / 3/4 cup)
* 0% fat Greek yoghurt — 150g (approx. 5.3 oz / 2/3 cup)
* Peas (frozen is fine) — 100g (approx. 3.5 oz / 2/3 cup)
* Light coconut milk — 100ml (approx. 3.4 fl oz / 2/5 cup)
* Boiling water or chicken stock — 300ml (approx. 10.1 fl oz / 1.25 cups)
* Olive oil (or spray) — 1 tbsp (approx. 15ml)
* Garam masala — 1 tsp
* Ground cumin — 1 tsp
* Paprika — 1 tsp
* Turmeric — 1/2 tsp
* Chilli powder (optional) — 1/2 tsp
* Salt & pepper — to taste

Method:
1. Combine ingredients into an oven-safe dish or pot.
2. Cook for 60 minutes at 180°C.
3. Once done, fluff the rice with a fork and taste for seasoning.
4. Add chopped coriander or a squeeze of lemon to finish.

Macros & Fibre (per serving)
* Calories: 540 cals
* Protein: 48g
* Carbs: 45g
* Fat: 15g
* Fibre: 5g

Verdict
9/10 — One pan means minimal washing up, and the prep takes virtually no time at all. With elite macros and elite taste, it serves as the ultimate family dinner or easy meal prep option. A brilliant way to switch things up from boring chicken and rice. Highly recommended!

Full credit to @gymtrav for the original — go show them some love. 🤍