Air Fryer Asparagus

 This was good, although it took 24 minutes (after preheating separately for 5 minutes) for the asparagus to get tender.

Air Fryer Frozen Green Beans *****

 

1 lb frozen Nature's Promise Whole String Beans

2 Tbsp Avocado Oil

Garlic Powder

Sea Salt

In a mixing bowl, stir together oil, garlic powder, and sea salt.  Add frozen string beans and mix well.

Spread evenly on the air fryer basket with a pan underneath.

Air fry at 400 degrees F for 10 minutes.

Stir the beans and air fry for another 10-12 minutes until done.  Watch carefully at the end to make sure the beans around the edges of the pan aren't burning.

Creamy Protein Oatmeal ****

Made it with 2 eggs, but I think it will be better with just one egg, so I'll try that next time. After making it, I found the recipe below, so I'll also try chia seeds if I make it again.  

1/2 cup rolled oats

1 cup water (or 1/2 cup water + 1/2 cup milk)

1 egg, beaten

Sea salt

Add oats and water to a saucepan, stir, and cook over medium heat until it reaches a boil.  Reduce heat and cook for 3-5 minutes, stirring occasionally.  Reduce heat to low and stir in the beaten egg.  Cook, stirring constantly, for 2-3 minutes.  Add sea salt to taste.

https://www.daisybeet.com/quick-easy-stovetop-protein-oatmeal-with-eggs/

Spices & Herbs: Lower Histamine and Higher Histamine Foods

 

Lower Histamine 

Focus on fresh, low histamine spices and herbs like:

• Basil
• Bay Leaves
• Cardamom
• Caraway
• Chives
• Cilantro
• Coriander
• Cumin – O
• Curcumin Powder (can replace turmeric if oxalates are a concern)
• Curry Leaves
• Dill
• Fennel
• Fenugreek
• Garlic
• Ginger
• Lemongrass
• Mint
• Oregano
• Parsley – flat leaf (curly is high oxalate)
• Peppermint
• Rosemary
• Saffron
• Sage
• Salt – only unrefined like Real Salt, Celtic Sea Salt, Himalayan Sea Salt
• Shallots
• Tarragon
• Thyme
• Turmeric – O

Higher Histamine - Limit These!

Remember it’s important to swap instead of drop whenever possible. Work with your practitioner to decide what is right for you.

• Allspice
• Anise
• Cinnamon
• Chili Powder
• Cloves
• Curry Powder
• Cayenne
• Foods with "natural flavors” or “artificial flavors”
• Mace
• MSG
• Mustard
• Nutmeg
• Paprika
• Peppercorns – black, green, white – O

Air Fryer Zucchini *****

 

2 small zucchini, cut in small triangles

2 Tbsp avocado oil

Garlic powder

Sea salt

In a small bowl, mix together avocado oil, garlic powder, and sea salt.  Add prepared zucchini and toss until evenly coated.

Spread out evenly on the air fryer basket.

Air fry at 400 degrees F for a total of 20 minutes, stirring or shaking the basket halfway through.  I cooked it for a total of 22 minutes.

Blueberry Oats

 

INGREDIENTS

▪️1/3 cup maple syrup
▪️2 tbsp coconut oil
▪️1/3 cup peanut butter [Sub almond butter]
▪️1 cup oats
▪️1 cup oat flour
▪️1 cup blueberries
▪️1/4 cup water

METHOD

▪️Grease or line a loaf tin
▪️Over medium heat, add the blueberries and water to the pan.
▪️Bring to boil on medium high and then turn down heat to medium low to allow to simmer for 5-7 minutes. Stir every few minutes and slightly mash the berries.
▪️In a bowl mix all the remaining ingredients together. The mixture should hold together. If too dry slowly add more peanut butter. If too wet, add more oat flour slowly.
▪️Reserve about a 1/4 cup of the mixture (for the topping)
▪️Pour the remaining mixture into a loaf tin and use your fingers to really press it together.
▪️Pour over the raspberry mixture, spread evenly.
▪️Crumble on the remaining oat mixture
▪️Refrigerate until set

DoctorBowl on Instagram

Cleaning Produce with Baking Soda

 

• Maximum Clean: Baking soda has been shown to remove up to 99% of pesticide residue.

• Superior Science: This simple pantry staple is significantly more effective at removing chemicals compared to using just vinegar or water.

• Easy Application: A quick soak can transform your “healthy” snack into a truly clean one.

How to do it at home:

1. Fill a large bowl with cool water.

2. Add about 1 teaspoon of baking soda for every 2 cups of water.

3. Let your fruit soak for 12 to 15 minutes.

4. Rinse thoroughly under tap water and enjoy!

Granola

 

INGREDIENTS

▪️2 cups oats, GF if necessary
▪️1/2 cup nuts and/or seeds
▪️1/4 cup coconut oil, melted
▪️1/4 cup honey or maple syrup
▪️1 Tbsp chia seeds
▪️2 Tbsp pumpkin seeds

METHOD

▪️Preheat 160c (320 degrees F)
▪️In a prepared baking tray, mix all the ingredients together
▪️Flatten to an even layer and press down so it sticks together
▪️Bake for 18-22 minutes until golden

DoctorBowl on Instagram 6/8/26

Homemade A2 Cream Cheese

 

- 4 cups Alexandre A2/A2 Organic 4% Whole Milk
- 2 Tbsp lemon juice
- 1/4 tsp sea salt
- Optional: 1 tablespoon Alexandre A2/A2 Organic 100% Grass-Fed Whole Probiotic Kefir (for a thinner texture)

1. Pour 4 cups of Alexandre A2/A2 Organic 4% Whole Milk into a medium saucepan. Heat over medium heat until the temperature reaches 185–195°F (just below boiling), stirring occasionally to prevent scorching.

2. Remove from heat and slowly stir in 2 tablespoons of lemon juice. Gently mix and let sit undisturbed for 10 minutes while the milk curdles.

3. Line a fine mesh strainer with cheesecloth or a thin dish towel and place it over a large bowl. Pour in the curdled mixture and let it drain for 1–2 hours, depending on your preferred thickness.

4 . Transfer the drained curds to a food processor or blender. Add 1/4 teaspoon of sea salt and blend until smooth and creamy. If needed, add a splash of the reserved whey or a bit of kefir to loosen the texture.

5. Scoop into an airtight container and refrigerate. The cream cheese will firm up slightly as it chills. Best used within 7 days.

https://alexandrefamilyfarm.com/blogs/recipes/homemade-cream-cheese-bagels?_pos=5&_sid=d0bd6cfc7&_ss=r