Low Histamine Diet: 6 Manuscripts in 1 – 240+ Low Histamine - friendly recipes for a balanced and healthy diet
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About this ebook
Low Histamine Diet: 6 Manuscripts in 1 – 240+ Low Histamine - friendly recipes for a balanced and healthy diet
Do you want to learn about Low Histamine Diet? Do you want to know how to prepare the most delicious meals that fit your diet?
In this cookbook, you will find:
Pancake recipes like:
Banana Oat Pancakes
Blueberry Buckwheat Pancakes
Spinach and Feta Pancakes
Salad recipes like:
Greek Salad
Caprese Salad
Spinach and Strawberry Salad
Cookie recipes like:
Almond Butter Cookies
Oatmeal Raisin Cookies
Banana Chocolate Chip Cookies
And many other recipes!
Here Is A Preview Of What You'll Learn...
How to cook healthy meals
Comprehensive Dietary Advice & Guidance
Recipes with detailed instructions
Each recipe contains the exact amount of calories, protein, carbohydrates and fat
Fast and easy prep that requires no additional steps to prepare your meal
Tips and Tricks
Much,much more!
Don’t miss out on Low Histamine Diet! Click the orange BUY button at the top of this page!
Then you can begin reading Low Histamine Diet: 6 Manuscripts in 1 – 240+ Low Histamine - friendly recipes for a balanced and healthy diet on your Kindle device, computer, tablet or smartphone.
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Low Histamine Diet - Sussane Davis
BOOK 1
40+ Muffins, Pancakes and Cookie
recipes for a healthy and balanced Low Histamine diet
BREAKFAST RECIPES
Scrambled Eggs with Spinach
Prep Time: 5 minutes Total Time: 15 minutes Serves: 2
Nutritional Values (per serving):
- Calories: 250
- Protein: 18g
- Carbohydrates: 4g
- Fat: 18g
- Saturated Fat: 4g
- Cholesterol: 370mg
- Sodium: 360mg
- Fiber: 2g
- Sugars: 2g
Ingredients:
- 4 eggs
- 1 cup fresh spinach, chopped
- Salt and pepper to taste
- 1 tablespoon olive oil
Directions:
Beat the eggs in a basin and season with salt and pepper.
In a nonstick skillet over medium heat, warm the olive oil.
Include the spinach, cut it, and sauté for 2 minutes, or until wilted.
Once the eggs are thoroughly cooked, pour them into the skillet after they have been whisked.
Present heat.
Quinoa Porridge with Berries
Prep Time: 5 minutes
Total Time: 20 minutes
Serves: 2
Nutritional Values (per serving):
- Calories: 320
- Protein: 8g
- Carbohydrates: 52g
- Fat: 10g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 120mg
- Fiber: 8g
- Sugars: 16g
Ingredients:
- 1 cup cooked quinoa
- 1 cup almond milk (or any non-dairy milk)
- 1 tablespoon honey (optional)
- 1/2 teaspoon vanilla extract
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 2 tablespoons chopped almonds or walnuts
Directions:
Combine cooked quinoa, almond milk, honey (if desired), and vanilla extract in a saucepan.
Cook over medium heat, stirring occasionally, until the mixture reaches a porridge-like consistency (about 10-15 minutes).
Remove from heat and let it cool slightly.
Top with mixed berries and chopped nuts.
Serve warm.
Avocado Toast with Smoked Salmon
Prep Time: 5 minutes
Total Time: 10 minutes
Serves: 1
Nutritional Values (per serving):
- Calories: 400
- Protein: 18g
- Carbohydrates: 22g
- Fat: 28g
- Saturated Fat: 5g
- Cholesterol: 25mg
- Sodium: 320mg
- Fiber: 10g
- Sugars: 2g
Ingredients:
- 1 slice of gluten-free bread
- 1/2 ripe avocado, mashed
- 2 ounces of smoked salmon
- Lemon juice (optional)
- Salt and pepper to taste
- Fresh dill for garnish (optional)
Directions:
The gluten-free bread should be crisp-toasted.
Toast the bread, then spread it with mashed avocado.
Add smoked salmon on top.
Add more lemon juice (if wanted) and salt & pepper to taste.
Put some fresh dill on top (optional).
Serve right away.
Greek Yogurt with Fresh Fruits and Nuts
Prep Time: 5 minutes
Total Time: 5 minutes
Serves: 1
Nutritional Values (per serving):
- Calories: 220
- Protein: 12g
- Carbohydrates: 28g
- Fat: 8g
- Saturated Fat: 1g
- Cholesterol: 10mg
- Sodium: 60mg
- Fiber: 4g
- Sugars: 20g
Ingredients:
- 1/2 cup Greek yogurt
- 1/2 cup fresh mixed fruits (such as berries, sliced banana, or diced apple)
- 1 tablespoon honey (optional)
- 1 tablespoon chopped nuts (such as almonds, walnuts, or pistachios)
Directions:
In a bowl, spoon Greek yogurt.
Add fresh mixed fruits on top of the Greek yogurt.
Drizzle with honey, if desired.
Sprinkle the chopped nuts over the fruit and yogurt.
Serve immediately.
Pancake Recipes:
Banana Oat Pancakes
Prep Time: 10 minutes
Total Time: 20 minutes
Serves: 2
Nutritional Values (per serving):
- Calories: 250
- Protein: 8g
- Carbohydrates: 48g
- Fat: 4g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 180mg
- Fiber: 6g
- Sugars: 9g
Ingredients:
- 1 ripe banana
- 1 cup oats
- 1/2 cup almond milk (or any non-dairy milk)
- 1 teaspoon baking powder
- 1/2 teaspoon vanilla extract
- 1/2 teaspoon cinnamon
- Maple syrup and fresh berries for serving
Directions:
The ripe banana, oats, almond milk, baking soda, vanilla extract, and cinnamon should all be combined in a blender. Until smooth, blend.
A nonstick griddle or skillet should be heated to medium.
For each pancake, pour 1/4 cup of the batter into the skillet.
Cook for another 1-2 minutes or until golden brown after flipping for 2-3 minutes or until bubbles appear on the surface.
With fresh berries and maple syrup, serve the pancakes.
Blueberry Buckwheat Pancakes
Prep Time: 10 minutes
Total Time: 20 minutes
Serves: 2
Nutritional Values (per serving):
- Calories: 300
- Protein: 10g
- Carbohydrates: 60g
- Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 250mg
- Fiber: 8g
- Sugars: 12g
Ingredients:
- 1 cup buckwheat flour
- 1 tablespoon coconut sugar
- 1 teaspoon baking powder
- 1/2 teaspoon cinnamon
- 1/4 teaspoon salt
- 1 cup almond milk (or any non-dairy milk)
- 1 tablespoon melted coconut oil
- 1 teaspoon vanilla extract
- 1 cup fresh blueberries
Directions:
Buckwheat flour, coconut sugar, baking soda, cinnamon, and salt should all be combined in a big bowl.
Almond milk melted coconut oil, and vanilla extract should be combined in a different bowl.
After adding the liquid components, mix the dry ingredients only until they are barely blended.
Fold in the fresh blueberries gently.
A nonstick griddle or skillet should be heated to medium.
For each pancake, pour 1/4 cup of the batter into the skillet.
Cook for another 1-2 minutes or until golden brown after flipping for 2-3 minutes or until bubbles appear on the surface.
Serve the pancakes with extra blueberries and maple syrup on the side.
Spinach and Feta Pancakes
Prep Time: 15 minutes
Total Time: 25 minutes
Serves: 2
Nutritional Values (per serving):
- Calories: 280
- Protein: 14g
- Carbohydrates: 30g
- Fat: 12g
- Saturated Fat: 5g
- Cholesterol: 205mg
- Sodium: 450mg
- Fiber: 4g
- Sugars: 2g
Ingredients:
- 1 cup all-purpose flour
- 1 teaspoon baking powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 eggs
- 3/4 cup almond milk (or any non-dairy milk)
- 1 cup fresh spinach, chopped
- 1/4 cup crumbled feta cheese
- 1 tablespoon olive oil
Directions:
Mix the flour, baking powder, salt, and pepper in a bowl.
Eggs and almond milk should be beaten in a different bowl.
Pour the egg mixture into the flour mixture gradually while swirling to ensure smoothness.
Add the feta cheese crumbles and chopped spinach together.
In a nonstick skillet or griddle, warm olive oil over medium heat.
For each pancake, pour 1/4 cup of the batter into the skillet.
Cook for another 1-2 minutes or until golden brown after flipping for 2-3 minutes or until bubbles appear on the surface.
Top the pancakes with a dollop of sour cream or Greek yogurt if preferred.
Apple Cinnamon Pancakes
Prep Time: 10 minutes
Total Time: 20 minutes
Serves: 2
Nutritional Values (per serving):
- Calories: 320
- Protein: 8g
- Carbohydrates: 62g
- Fat: 4g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 280mg
- Fiber: 8g
- Sugars: 24g
Ingredients:
- 1 1/2 cups whole wheat flour
- 2 tablespoons coconut sugar
- 2 teaspoons baking powder
- 1 teaspoon cinnamon
- 1/4 teaspoon salt
- 1 1/4 cups almond milk (or any non-dairy milk)
- 1 teaspoon vanilla extract
- 1 apple, grated
- Maple syrup and sliced apples for serving
Directions:
Whole wheat flour, coconut sugar, baking soda, cinnamon, and salt should all be combined in a big bowl.
Almond milk, vanilla extract, and grated apple should be combined in a different bowl.
After adding the liquid components, mix the dry ingredients only until they are barely blended.
A nonstick griddle or skillet should be heated to medium.
For each pancake, pour 1/4 cup of the batter into the skillet.
Cook for another 1-2 minutes or until golden brown after flipping for 2-3 minutes or until bubbles appear on the surface.
Serve the pancakes with sliced apples and a drizzle of maple syrup.
Lemon Poppy Seed Pancakes
Prep Time: 10 minutes
Total Time: 20 minutes
Serves: 2
Nutritional Values (per serving):
- Calories: 280
- Protein: 8g
- Carbohydrates: 46g
- Fat: 7g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 340mg
- Fiber: 5g
- Sugars: 6g
Ingredients:
- 1 1/2 cups all-purpose flour
- 2 tablespoons coconut sugar
- 2 teaspoons baking powder
- 1/4 teaspoon salt
- Zest of 1 lemon
- 1 tablespoon poppy seeds
- 1 cup almond milk (or any non-dairy milk)
- 2 tablespoons lemon juice
- 1 tablespoon melted coconut oil
- 1 teaspoon vanilla extract
Directions:
All-purpose flour, coconut sugar, baking powder, salt, lemon zest, and poppy seeds should be combined in a big basin.
Almond milk, lemon juice, melted coconut oil, and vanilla extract should all be combined in a different bowl.
After adding the liquid components, mix the dry ingredients only until they are barely blended.
A nonstick griddle or skillet should be heated to medium.
For each pancake, pour 1/4 cup of the batter into the skillet.
Cook for another 1-2 minutes or until golden brown after flipping for 2-3 minutes or until bubbles appear on the surface.
Sprinkle powdered sugar on top and squeeze some fresh lemon juice over the pancakes before serving.
Chocolate Banana Pancakes
Prep Time: 10 minutes
Total Time: 20 minutes
Serves: 2
Nutritional Values (per serving):
- Calories: 320
- Protein: 10g
- Carbohydrates: 54g
- Fat: 8g
- Saturated Fat: 3g
- Cholesterol: 0mg
- Sodium: 360mg
- Fiber: 6g
- Sugars: 18g
Ingredients:
- 1 cup whole wheat flour
- 2 tablespoons unsweetened cocoa powder
- 2 tablespoons coconut sugar
- 2 teaspoons baking powder
- 1/4 teaspoon salt
- 1 cup almond milk (or any non-dairy milk)
- 1 ripe banana, mashed
- 1 teaspoon vanilla extract
- Dark chocolate chips for topping (optional)
Directions:
Whole wheat flour, cocoa powder, coconut sugar, baking powder, and salt should all be combined in a big bowl.
Almond milk, mashed banana, and vanilla essence should be combined in a different bowl.
After adding the liquid components, mix the dry ingredients only until they are barely blended.
A nonstick griddle or skillet should be heated to medium.
For each pancake, pour 1/4 cup of the batter into the skillet.
Cook for another 1-2 minutes or until golden brown after flipping for 2-3 minutes or until bubbles appear on the surface.
Top the pancakes with a few dark chocolate chips before serving.
Sweet Potato Pancakes
Prep Time: 15 minutes
Total Time: 30 minutes
Serves: 2
Nutritional Values (per serving):
- Calories: 280
- Protein: 8g
- Carbohydrates: 52g
- Fat: 6g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 380mg
- Fiber: 6g
- Sugars: 12g
Ingredients:
- 1 cup mashed sweet potato
- 1 cup whole wheat flour
- 2 tablespoons coconut sugar
- 2 teaspoons baking powder
- 1/2 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1 cup almond milk (or any non-dairy milk)
- 1 tablespoon melted coconut oil
- 1 teaspoon vanilla extract
- Maple syrup for serving
Directions:
Mashed sweet potatoes, whole wheat flour, coconut sugar, baking powder, cinnamon, and nutmeg should all be combined in a big bowl.
Almond milk melted coconut oil, and vanilla extract should be combined in a different bowl.
After adding the liquid components, mix the dry ingredients only until they are barely blended.
A nonstick griddle or skillet should be heated to medium.
For each pancake, pour 1/4 cup of the batter into the skillet.
Cook for another 1-2 minutes or until golden brown after flipping for 2-3 minutes or until bubbles appear on the surface.
The pancakes should be served with a sprinkle of maple syrup.
Quinoa Pancakes
Prep Time: 10 minutes
Total Time: 25 minutes
Serves: 2
Nutritional Values (per serving):
- Calories: 320
- Protein: 12g
- Carbohydrates: 52g
- Fat: 8g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 420mg
- Fiber: 6g
- Sugars: 12g
Ingredients:
- 1 cup cooked quinoa
- 1 cup whole wheat flour
- 2 tablespoons coconut sugar
- 2 teaspoons baking powder
- 1/4 teaspoon salt
- 1 cup almond milk (or any non-dairy milk)
- 1 tablespoon melted coconut oil
- 1 teaspoon vanilla extract
- Fresh berries for serving
Directions:
Combine the cooked quinoa, whole wheat flour, coconut sugar, baking soda, and salt in a large bowl.
Combine almond milk, melted coconut oil, and vanilla extract in another bowl.
Mix the dry ingredients briefly after adding the liquid components.
Preheat a grill or nonstick skillet over medium heat.
Pour 1/4 cup of the batter onto the griddle for each pancake.
Once bubbles appear on the surface, heat for 1-2 minutes before flipping and cooking until golden brown.
Put fresh berries on top of the pancakes before serving.
Classic Buttermilk Pancakes
Prep Time: 10 minutes
Total Time: 25 minutes
Serves: 4
Nutritional Values (per serving):
- Calories: 250
- Protein: 6g
- Carbohydrates: 35g
- Fat: 9g
- Saturated Fat: 5g
- Cholesterol: 60mg
- Sodium: 400mg
- Fiber: 1g
- Sugars: 5g
Ingredients:
- 1 cup all-purpose flour
- 1 tablespoon sugar
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1 cup buttermilk
- 1 egg
- 2 tablespoons melted butter
- Butter or oil for greasing the pan
Directions:
Combine the flour, sugar, baking soda, baking powder, and salt in a large bowl.
Combine buttermilk, egg, and melted butter in another basin.
Mix the dry ingredients briefly after adding the liquid