Histamine-Free Quinoa and Zucchini Bites

Name: Histamine-Free Quinoa and Zucchini Bites
Prep time: 15 min
Cook time: 20 min
Yield: 10
Ingredients: 1 cup cooked quinoa; 1 large zucchini, grated; 1/2 cup gluten-free flour; 2 large eggs; 1/2 teaspoon baking powder; 1/4 teaspoon salt; Freshly ground black pepper to taste; Optional garnishes: fresh herbs such as dill or parsley

These bite-sized delights were first concocted by a nutrition expert struggling with histamine intolerance. They strived to create a snack that not only worked with their dietary restrictions, but was also enjoyable and nourishing. The result was these Quinoa and Zucchini Bites, which quickly became a popular snacking option in their household.

Prep Time15 minutes
Cook Time20 minutes
Servings1 Person

Why suitable for low histanmine diet

The ingredients used in these quinoa bites, such as quinoa, zucchini, and eggs, are lower in histamine compared to many other common ingredients. They're also light and easy to digest, which is an additional plus if you're managing a histamine intolerance.

Ingredients

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1 cup cooked quinoa

1 large zucchini, grated

1/2 cup gluten-free flour

2 large eggs

1/2 teaspoon baking powder

1/4 teaspoon salt

Freshly ground black pepper to taste

Optional garnishes: fresh herbs such as dill or parsley

Instructions

0Preheat the oven to 375°F (190°C) and grease a mini muffin tray.
1Strain the grated zucchini, removing as much water as possible.
2Combine the quinoa, zucchini, flour, eggs, baking powder, salt and pepper in a large bowl.
3Scoop spoonfuls of the mixture into the muffin tray wells.
4Bake for 15-20 minutes, until the tops become lightly golden.
5Allow them to cool before removing from the tray. Optionally garnish with fresh herbs before serving.

Tipps

Drain your Zucchini

Zucchinis contain a lot of water, which can make the mixture too wet and prevent the bites from setting properly. Be sure to squeeze as much water out of your grated zucchini as possible.

Spice it up

Feel free to add mild spices like chives, dill or parsley to enhance the flavours.

Check for Doneness

The bites are done when they're golden and set but still soft in the middle. Oven temperatures can vary, so start checking around the 15-minute mark.

Make it in Bulk

These bites can be easily frozen and reheated for a quick, healthy snack. Just let them cool completely before storing in an airtight container.

Refreshing Dip

These bites can be served with a dairy-free, histamine-friendly dip such as a homemade zucchini hummus. Just remember to look out for high-histamine ingredients.

Nutrition Facts

Calories140
Protein6g
Carbs20g
Fat4g
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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