Falafel with Avocado Tzatziki Sauce

Looking for a quick lunch or dinner that packs a protein punch? These falafel do the trick. They are low-histamine, anti-inflammatory, heart healthy, vegan and gluten free! These took 20 minutes from start to finish and use pantry staples. The crispy outside makes them feel indulgent but by using extra light olive oil we are providing healthy anti-inflammatory fats.

Falafel with Avocado Tzatziki Sauce

Makes: about 10 small falafel

Total Time: 20 minutes

Ingredients:

2 cups of chickpeas (canned or cooked from dry)

1/2 onion diced

1 clove of garlic

1/2 tsp cumin

1/2 tsp salt

2 Tbs extra virgin olive oil

1/4C gluten free all purpose flour

3 Tbs diced chives

1/2 C fresh spinach leaves or kale or parsley

For cooking:

1/4C extra light olive oil

Sauce:

1 avocado

2 Tbs diced cucumber

2 Tbs diced onion

2 Tbs chopped chives

3-4 Tbs water

1/4 tsp salt

Directions:

1. Add all ingredients above and pulse in a food processor until the dough is course and mostly broken down but not yet a paste. Make sure it can press into a ball or patty or add a little water to help it stick together.

2. In a large skillet add extra light olive oil and heat over medium heat for 3 minutes.

3. Add falafel patties or balls to the heated olive oil. Cook about 4 minutes on each side or until golden. When cooked, remove falafel and place on a plate covered by a paper towel to remove the rest of the oil.

4. To make sauce take 1 avocado and mash with a fork until smooth, add 3-4 Tbs of water to thin out. Add 1/4 tsp salt, 2 Tbs finely chopped cucumber and 2 Tbs finely chopped onion and 1 Tbs chopped chives. Mix together and thin out with more water if desired. Serve falafel with sauce and greens. Freeze up extra falafel to warm up for a quick meal.

Maple Cardamom Steamed Milk

Are you looking for an amazingly warm and delicious treat for your afternoon pick me up? Try this Maple Cardamom Steamed Milk. I love to use oat milk but any plant milk will work nicely. The other amazing thing is that cardamom unlike most of the other warming spices (cinnamon, nutmeg, cloves, allspice) have no histamine, making it a great choice for adding to a creamy drink. Adding a dash of ground ginger is another way to spice this up a little bit.

Maple Cardamom Steamed Milk

Serves: 2

Ingredients:

2 cups of oat milk (or other plant milk)

1/4 tsp ground cardamom

1 Tbs maple syrup

1/4 tsp ground ginger (optional)

1/2 tsp vanilla extract

Directions:

1. Combine the oat milk, cardamom, maple syrup, ginger and vanilla either in a large microwave safe dish or in a small sauce pan. Heat over the stove until steaming over medium-low heat or in the microwave for about 2-3 minutes.

2. Pour 2/3 of the mixture into two glasses. Saving the remaining 1/3 to pour into a milk frother. (I have a handheld one that was very inexpensive and works super well!) Then froth milk and pour over the top of the mugs. Garnish with a little more cardamom.

3. Enjoy!

For more Anti-Inflammatory and Low-Histamine Recipes check out The Anti-Inflammatory Kitchen Cookbook!

Maple Squash Muffins

Fall is here which means apple pie, pumpkin pie, and pumpkin muffins. If you struggle with histamine intolerance certain spices such as cinnamon, nutmeg, cloves and allspice may be contributing to your symptoms. Cinnamon is a big trigger for me. So how do we make squash muffins or pumpkin pie tasty without these spices? I use some darker sweeteners like dark maple syrup, molasses and vanilla to get complex flavors without the spices. This combination brings a wonderful warming taste to these squash muffins without the added histamine. You can also add a pinch of cardamom which is a very nice low histamine spice. Adding veggies to baked goods is also a great way to get kids to eat more veggies too. These muffins are loaded with vitamin A, omega 3’s, fiber, B vitamins and good monounsaturated fats.

Also, I couldn’t resist this spatula at Target this past weekend, #squashgoals put me in the mood for some squash muffins. I love a good pun. So let’s meet our #squashgoals (hehe) with some amazing Maple Squash Muffins!

For more anti-inflammatory, low-histamine and gluten free recipes check out The Anti-Inflammatory Kitchen Cookbook, available now.

Maple Squash Muffins

Makes 12 muffins

Total Time: 45 minutes

Active Time: 20 minutes

Ingredients:

1C mashed buttercup or butternut squash or pumpkin

1/2C extra light virgin olive oil

1/2C dark maple syrup

1 Tbs molasses

1 tsp vanilla extract

2 eggs (or can substitute 2 Tbs ground flax or ground chia seed mixed with 6 Tbs water)

2C all purpose GF flour blend

1/2C all purpose oats

1 Tbs chia seed

1 tsp baking powder

1 1/2C plant milk (I like oat milk)

Garnish: sugar in the raw or maple sugar

Directions:

1. Prepare and cook squash or for a quick way simply purchase pureed frozen butternut squash and defrost. If cooking from whole squash, remove flesh from skin and mash well with a fork until smooth.

2. In a large bowl combine squash, olive oil, maple syrup, molasses, vanilla extract, eggs. Mix until well combined.

3. In a blender combine oats and chia seed and blend until smooth.

4. Add ground oats/chia seed and GF all purpose flour blend and baking powder to wet ingredients. Then add 1 1/2C milk and stir until combined. The oats and chia seed absorb more liquid to you will finds this thickens upon standing.

5. Grease muffin tins or line with paper wrappers. Fill muffin tins 3/4 full. Garnish with a pinch of sugar in the raw if desired.

6. Bake at 350 degrees for 25-30 minutes depending on the size of your muffins. Use a toothpick inserted in the middle to check for doneness, it will come out clean when cooked through. Let cool completely and remove from muffin tins. These muffins freeze great and are delicious with a drizzle of maple butter on top.

   (The muffins in the paper liners took 30 minutes, the large muffins in the tins took 25 minutes)

Grilled Peach, Macadamia Nut Cream & Basil Pizza

The garden is finally in and some of our summery produce is arriving. The Northeast has been excessively cold this year and our spring has been quite delayed. Peaches were finally in season at the grocery store this week and I couldn’t wait to make something succulent and summery. Grilled peaches came to mind on a creamy macadamia nut cream with a flatbread crust. Savory and sweet combined. I pre-make flatbreads that can be used for pizza crusts, as tortillas or even a flatbread. They can be frozen to pull out for a quick meal. The recipe for a garlic flatbread can also be found in The Anti-Inflammatory Kitchen Cookbook. This recipe is dairy free, vegan, low-histamine, anti-inflammatory, low in sugar and delicious!

Grilled Peach, Macadamia Nut Cream & Basil Pizza

Recipe makes 4 pizzas

Active Time: 30 minutes

Ingredients:

Flatbread crusts:

2 1/2C 1:1 all purpose GF flour mix or 1C white rice flour, 1C tapioca flour, 1/2C brown rice flour and 1/2 tsp xantham gum

pinch of salt

3 Tbs extra light olive oil + 2 Tbs for cooking

1/2C water (use more or less so the dough comes together into a firm ball)

1. To make the crusts, mix flour, salt, 3 Tbs extra light olive oil and water. Add more or less water to make a firm ball.

2. Preheat a medium skillet over low-medium heat. Add a drizzle of olive oil. Break the dough into 4 balls. Press ball out into a flat tortilla shape about 1/3 inch thick on a board floured with tapioca flour. I use a pot lid to cut out a perfect circle from the dough.

3. Add flatbread to pan, cook about 2-3 minutes or until slightly golden brown and drizzle top of the flatbread with olive oil before flipping. Flip and cook for another 2-3 minutes on the other side. Let cool on a plate and repeat with the remaining dough. Set aside. If you have extras these freeze well in a gallon freezer bag.

Macadamia Nut Cream Filling

1C macadamia nuts or cashews or sunflower seeds (soaked for 1 hour in water and drained)

pinch of salt

1 tsp vanilla extract

1/2 lemon juiced

3-4 Tbs water

1. In a food processor combine soaked and drained nuts or seeds, a pinch of salt, vanilla extract and lemon juice and 3-4 Tbs water as needed to thin out cream. Puree until smooth and set aside.

Toppings:

2 peaches sliced into 1/2 inch thick pieces

1/4C fresh basil leaves (that have been chopped)

1/4C fresh peach jam, thinned with 2-3 Tbs water

1. Preheat grill or grill pan to medium heat. Put sliced peaches on for 3 minutes and flip and cook for 3 minutes more. Remove and set aside.

To Assemble:

1. Take 1 flatbread and top with a few spoonfuls of macadamia nut cream and grilled peaches. Drizzle a few spoonfuls of the thinned out peach jam over the top and garnish with fresh basil.

Got questions or comments? Feel free to contact me through the Contact page!

Cauliflower Steak with Coconut Rice, Roasted Green Beans and Scallions

I was dreaming of cauliflower today. It is so hard to just eat a little when it is roasted! This easy anti-inflammatory, low-histamine, vegan lunch or dinner is easy to make and delicious. I especially love the deeply roasted scallions as they come out as little scallion chips…. yum! Cauliflower is a nutrition superstar as it is rich in vitamin C, fiber and antioxidants sulphorane and glucosinolates which may help to reduce the risk of cancer and may help decrease the risk of heart disease.

Cauliflower Steak with Coconut Rice, Roasted Green Beans and Scallions

Total Time: 45 minutes

Ingredients:

For the rice:

1C short grain brown rice

1/2C coconut cream solids (from 1 can of canned coconut cream, just don’t add the liquid from the can)

pinch of salt

1 3/4C water

For the veggies:

1 large cauliflower sliced across into cauliflower steaks

Seasoning for cauliflower: 1 tsp cumin, 1/4 tsp turmeric, 1/2 tsp garlic powder, pinch of salt, 2 Tbs diced scallions

1C green beans

1 bunch scallions (cleaned and cut in half, longways)

2 Tbs olive oil

pinch of salt

Toppings: 1/4C roasted pumpkin seeds

Directions:

1. Put all of the rice ingredients into a medium pot. Heat over high heat until it comes to a boil then reduce to low to simmer rice until it is cooked. Stir occasionally, this will take about 40 minutes.

2. While rice is cooking, preheat oven to 400 degrees. Drizzle large sheet pan with olive oil and lay cauliflower on the pan, scallions and green beans. Sprinkle cumin, turmeric, diced scallions, garlic and a pinch of salt over the cauliflower. Sprinkle a pinch of salt on green beans and scallions. Drizzle remaining olive oil over the top of all of the veggies. Roast for 30-40 minutes until everything is golden brown, turning once about halfway through cooking.

3. When everything is golden and rice is cooked, add rice to plate with cauliflower steak, green beans, and scallion chips and top with roasted pumpkin seeds. Enjoy!

   This meal freezes very well, simply make separate portions of all components and then reheat for a quick lunch.

Eat for your Health!

Pea and Basil Pesto with Rice Noodles and Zucchini

It has been quite a crazy few weeks! I am happy to be back to recipe creation mode after a great trip to California. I love making different pestos since it provides so much flavor and is a great way to concentrate some really healthy anti-inflammatory foods! This latest variation was my attempt to boost some protein in my pesto sauce. Peas are a great source of protein, providing 8g in 1C. Peas are also a good source of fiber, vitamin K, manganese, vitamin B1 and some vitamin C and also available at almost any grocery store.

Pesto is so versatile. You can use any blend of nuts or seeds, add in many different veggies and other herbs. Try adding in kale or Swiss chard for another hidden veggie boost. Try this for your next quick dinner. This recipe from start to finish is only 20 minutes.

Pea and Basil Pesto

Time: 20 minutes

Makes 4 servings

Ingredients:

1C cooked peas (can be from frozen)

1/3C extra virgin olive oil

1 clove of garlic

1/4C pumpkin seeds, cashews or sunflower seeds

2 Tbs water (if needed to thin out the sauce)

pinch of salt

1C fresh basil

Directions:

1. Put all of the ingredients in a blender and blend on high until well combined and smooth.

2. Meanwhile cook gluten free noodles according to package directions and sautée or steam zucchini, broccoli, or asparagus.

3. Serve sauce over veggies and gluten free pasta.

Variation: Try using this pesto spread on bread or in a wrap instead of hummus for a vegetarian sandwich! Load up the wrap with grilled veggies and micro greens to make a filling anti-inflammatory lunch!

Eat for your Health!

Histamine Intolerance & DAO Enzyme

DAO Boosting Salad

Do you get headaches, bloating, fatigue, diarrhea, acid reflux, a runny nose or flushing after eating aged meats, cheeses, barbecue sauce, balsamic vinaigrettes, wine, soy sauce or even avocados? If so you could be someone with histamine intolerance. Histamine intolerance is condition where individuals most commonly have a decrease in the enzymes DAO (Diamine Oxidase) and HMNT (Histamine N-methyl transferase). If these enzymes do not work properly the body cannot break down histamine as efficiently and the body can get overloaded with histamine which leads to a variety of symptoms.

Research has recorded the effects of histamine intolerance for years. A study from the American Journal of Clinical Nutrition indicates that approximately one percent of the population has some degree of histamine intolerance. The full roster of symptoms includes: acid reflux, allergic reaction, arrhythmia, asthma, brain fog, congestion, diarrhea, joint pain, flushing of the skin, headache, hives, and hypotension.  That’s not a large percentage, but it still adds up to a lot of people. Many more people have a histamine related condition such as allergies, migraines, asthma, chronic hives, IBS, and interstitial cystitis. Changing the diet may also help in these conditions.

Studies also show us that a low-histamine, anti-inflammatory diet can help reduce many symptoms of histamine intolerance in Mast Cell Activation Syndrome (a condition where there are too many overactive mast cells in the body that release too much histamine).

Researchers have found that patients with migraines, eczema and hives, have lower DAO enzyme levels. Studies found that following a low-histamine diet for 6 to 12 months, helped to increase patients DAO levels and decrease histamine related symptoms. Medical research indicates that the most effective ongoing therapy for histamine intolerance is the limitation of histamine-rich foods.

Histamine is also only one side of the story. When histamine is released in the body it is joined by many inflammatory molecules that increase systemic inflammation in the body. Using our super anti-inflammatory foods are just as important as avoiding histamine to help reduce symptoms.

So how can we improve our DAO enzyme levels and reduce inflammation?

Give your body the RIGHT nutrients:

• Vitamin C (good sources are red peppers, most fruits, and veggies)

• Vitamin B6 (good sources are turkey, banana, chickpeas, salmon and other meats)

• Magnesium (good sources are swiss chard, black beans, pumpkin seeds and chia seeds

EAT a low histamine and anti-inflammatory diet to decrease your circulating histamine and inflammatory molecule levels and improve your DAO enzyme levels.

The Anti-Inflammatory Kitchen Cookbook will go in detail on the research of how the low-histamine & anti-inflammatory diet can help reduce the symptoms of histamine intolerance, mast cell activation syndrome, allergies/asthma, eczema & atopic dermatitis, interstitial cystitis, irritable bowel syndrome, inflammatory bowel disease and rheumatoid arthritis. The book will provide a roadmap to following the diet and yummy irresistible recipes. Here is a DAO Boosting Salad recipe to get you started!

DAO Boosting Salad

Rich in the right blend of nutrients to support your body’s breakdown of histamine. Tons of vitamin C, antioxidants, magnesium and B6.

Makes 4 servings

Salad Ingredients:

4C mixed greens

1 head of broccoli chopped into small pieces

1 sliced red pepper

1C chickpeas

2 scallions diced

1 carrot shredded

1/4 C pumpkin seeds

Dressing:

1 tsp ginger freshly grated

1 clove garlic

1 Tbs coconut or brown sugar

1/4C sesame oil

1 Tbs chia seeds

1/2 tsp salt

1. Chop and combine all of the salad ingredients in a large bowl. Mix the dressing separately and toss well with salad. Enjoy right away.

Resources:

Izquierdo-Casas J, et al. Low serum diamine oxidase (DAO) activity levels in patients with migraine. Journal of Physiology and Biochemistry. 2018; 74 (1): 93–99.

Kovacova-Hanuskova, E, et al. Histamine, histamine intoxication and intolerance. Allergologia et Immunopathologia (Madrid). 2015; 43 (5): 498–506.

Magerl, M, Pisarevskaja, D, et al. Effects of a pseudoallergen-free diet on chronic spon- taneous urticaria: A prospective trial. Allergy. 2010; 65 (1): 78–83.

Maintz, L, Novak, N. Histamine and histamine intolerance. American Journal of Clini- cal Nutrition 2007; 85 (5): 1185–1196.

Maintz, L, Bieber, N, Novak, N. Histamine intolerance in clinical practice. Deutsches Ärzteblatt. 2006; 103 (51–52): 3477–3483.

Maintz, L, Benfadal, S, et al. Evidence for a reduced histamine degradation capacity in a subgroup of patients with atopic eczema. Journal of Allergy and Clinical Immunology. 2006; 117 (5): 1106–1112.

Music, E, Korosec, P, et al. Serum diamine oxidase activity as a diagnostic test for hista- mine intolerance. Wien Klin Wochenschr. 2013; 125 (9–10): 239–243. http://www. ncbi.nlm.nih.gov/pubmed/23579881

Wantke, F, Gotz, M, et al. Histamine-free diet: treatment of choice for histamine-in- duced food intolerance and supporting treatment for chronic headaches. Clinical and Experimental Allergy. 1993; 23 (12): 982–985. http://onlinelibrary.wiley.com/ doi/10.1111/j.1365-2222.1993.tb00287.x/full

Crunchy Coconut Granola

Crunchy, a little sweet and super nutritious. Homemade granola is simple to make and super delicious! This is one of my favorite things to make on the weekend. Here is the recipe for crunchy coconut granola. Loaded with chia seeds, coconut, extra light olive oil to provide a hefty dose of healthy fats and fiber to keep you full all morning. Try mixing in different fruits for different flavors. I used a few dates this time but using freeze dried fruit to mix in at the end is also a great way to add flavor and be histamine friendly.

Crunchy Coconut Granola

Makes 6 servings

Ingredients:

4C rolled oats

1/4C chia seeds

1C shredded coconut (no sugar or preservatives)

1/3C extra light olive oil

1/3C maple syrup

pinch of salt

1C dates chopped small or 1C freeze dried fruit

1. Mix all ingredients together in a large bowl except the fruit.

2. Preheat oven to 350 degrees. Cover a sheet pan with parchment paper.

3. Put granola on parchment in an even layer. Bake for about 20 minutes stirring halfway through baking. Then add the fruit, mix in and bake for another 5-10 minutes or until the granola is golden. Serve with your milk of choice!

   Store in airtight containers for up to 1 week or freeze in containers.

Looking for more anti-inflammatory, low histamine, healthy and quick recipes?

Pre-order now!

The Anti-Inflammatory Kitchen Cookbook: More Than 100 Healing, Low-Histamine, Gluten-Free Recipes

By Leslie Langevin

Buy on Amazon