Histamine-Free Quinoa and Vegetable Poppers

Name: Histamine-Free Quinoa and Vegetable Poppers
Prep time: 15 min
Cook time: 25 min
Yield: 10
Ingredients: 2 cups cooked quinoa; 1/2 cup finely chopped carrots; 1/2 cup finely chopped zucchini; 1/2 cup finely chopped bell peppers; 2 tablespoons olive oil; 2 cloves garlic, minced; Freshly ground pepper and salt to taste; 2 eggs

After my recent endeavor with adjusting my diet to manage histamine issues, I've been constantly exploring the world of low-histamine foods. One day, while I was experimenting with some leftover quinoa and mixed vegetables, I came up with these comforting Quinoa and Vegetable Poppers. Their popularity with my family initiated their repeated appearances during our snack times.

Prep Time15 minutes
Cook Time25 minutes
Servings1 Person

Why suitable for low histanmine diet

These Quinoa and Vegetable Poppers are a great snack for a low histamine diet. Quinoa is a low-histamine grain, and the vegetables chosen are also low in histamine. Care has been taken to avoid common high-histamine snacks like cheese, processed meats, and certain fruits and vegetables. A healthy snack that does not compromise flavor for dietary restrictions.

Ingredients

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2 cups cooked quinoa

1/2 cup finely chopped carrots

1/2 cup finely chopped zucchini

1/2 cup finely chopped bell peppers

2 tablespoons olive oil

2 cloves garlic, minced

Freshly ground pepper and salt to taste

2 eggs

Instructions

0Preheat your oven to 375°F (190°C) and grease a mini muffin tin.
1In a large bowl, combine the cooked quinoa, chopped vegetables, olive oil, minced garlic, and season with pepper and salt.
2In a separate bowl, whisk the eggs. Pour the whisked eggs into the quinoa and vegetable mix, stirring until well combined.
3Spoon the mixture into the muffin tin, pressing down lightly to pack it in. Each muffin cup should be filled to the top.
4Bake for 20-25 minutes, or until the edges are golden brown.
5Once done, let them cool for a minute or two before taking them out of the muffin tin. Serve warm.

Tipps

Cooking the Quinoa

Cook quinoa as per packet instructions. Generally, it has a 2:1 water-to-quinoa ratio. Rinse quinoa before cooking to remove any residual saponin, which can give it a bitter taste.

Choosing Your Vegetables

Feel free to swap in your favorite low histamine vegetables. Just make sure they're finely chopped so they can easily mix in with the quinoa and egg.

Storing the Poppers

If you have any leftovers, let them completely cool before storing them in an airtight container. They'll keep in the refrigerator for 3-4 days.

Reheating the Poppers

Reheat the poppers in the microwave or in the oven until they're warm throughout. If using the oven, cover them with aluminum foil to prevent them from drying out.

Nutrition Facts

Calories160
Protein6g
Carbs23g
Fat5g
Fiber3g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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