Low Histamine Diet: 7 Manuscripts in 1 – 300+ Low Histamine - friendly recipes for a balanced and healthy diet

By Sussane Davis

Low Histamine Diet: 7 Manuscripts in 1 – 300+ 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:
     
Breakfast recipes like:
   

Scrambled Eggs with Spinach

   

Avocado Toast with Smoked Salmon

   

Greek Yogurt with Fresh Fruits and Nuts

       
Lunch recipes like:
   

Roasted Brussels Sprouts

   

Roasted Root Vegetable Medley

   

Green Bean Almondine

Dinner recipes like:
   

Roasted Cauliflower with Turmeric

   

Quinoa Stuffed Bell Peppers

   

Baked Parmesan Zucchini Fries

            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: 7 Manuscripts in 1 – 300+ Low Histamine - friendly recipes for a balanced and healthy diet on your Kindle device, computer, tablet or smartphone.

• Language: English
• Publisher: Publishdrive
• Release date: Jul 6, 2023

Book preview

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 components.

Gently brush a nonstick pan or griddle with butter or oil before heating it over medium heat.

Pour 1/4 cup of batter onto the pan for each pancake.

Flip the food over once bubbles appear on the surface, and cook the second side until golden brown.

Carry on by using the leftover batter.

Top the pancakes with your preferred condiments, whipped cream, maple syrup, or fresh fruit.

Banana Oat Pancakes

Prep Time: 10 minutes

Total Time: 20 minutes

Serves: 4

Nutritional Values (per serving):

-  Calories: 220

-  Protein: 8g

-  Carbohydrates: 35g

-  Fat: 5g

-  Saturated Fat: 1g

-  Cholesterol: 60mg

-  Sodium: 350mg

-  Fiber: 4g

-  Sugars: 9g

Ingredients:

-  1 cup rolled oats

-  1/2 cup all-purpose flour

-  2 tablespoons ground flaxseed

-  2 teaspoons baking powder

-  1/2 teaspoon cinnamon

-  1/4 teaspoon salt

-  1 ripe banana, mashed

-  1 cup almond milk (or any non-dairy milk)

-  1 tablespoon honey or maple syrup

-  1 teaspoon vanilla extract

-  Butter or oil for greasing the pan

Directions:

Pulverize the oats in a food processor or blender.

Combine ground oats, flour, flaxseed, baking powder, cinnamon, and salt in a sizable basin.

Combine mashed banana, almond milk, honey or maple syrup, and vanilla extract in another bowl.

Mix the dry ingredients briefly after adding the liquid components.

Gently brush a nonstick pan or griddle with butter or oil before heating it over medium heat.

For each pancake, pour 1/4 cup of batter onto the pan.

Cook until surface bubbles appear, then turn and continue to cook the other side until golden.

Continue by using the remaining batter.

Warm pancakes can be served with your preferred toppings, such as yogurt, almonds, or banana slices.

Blueberry Protein Pancakes

Prep Time: 10 minutes

Total Time: 20 minutes

Serves: 4

Nutritional Values (per serving):

-  Calories: 280

-  Protein: 18g

-  Carbohydrates: 35g

-  Fat: 8g

-  Saturated Fat: 2g

-  Cholesterol: 60mg

-  Sodium: 400mg

-  Fiber: 3g

-  Sugars: 8g

Ingredients:

-  1 1/2 cups oat flour

-  1/4 cup vanilla protein powder

-  2 tablespoons coconut sugar

-  2 teaspoons baking powder

-  1/4 teaspoon salt

-  1 cup almond milk (or any non-dairy milk)

-  2 eggs

-  2 tablespoons melted coconut oil

-  1 teaspoon vanilla extract

-  1/2 cup fresh or frozen blueberries

-  Butter or oil for greasing the pan

Directions:

Combine the oat flour, protein powder, coconut sugar, baking soda, and salt in a large basin.

Combine almond milk, eggs, coconut oil that has been melted, and vanilla extract in another bowl.

Mix the dry ingredients briefly after adding the liquid components.

Carefully incorporate the blueberries.

Gently brush a nonstick pan or griddle with butter or oil before heating it over medium heat.

Pour 1/4 cup of batter onto the pan for each pancake.

Flip the food over once bubbles appear on the surface and cook the other side until golden.

Carry on by using the leftover batter.

9.  Add more blueberries and sprinkle honey or