Histamine-Free Quinoa Porridge

Name: Histamine-Free Quinoa Porridge
Prep time: 5 min
Cook time: 20 min
Yield: 10
Ingredients: 1 cup quinoa; 2 cups water; 1/4 teaspoon salt; 1 tablespoon olive oil; 1 bunch of fresh mint, roughly chopped; 1 cup blueberries; 1 tablespoon fresh lemon juice; 2 tablespoons honey or maple syrup

This porridge recipe was created by a woman who was trying to find histamine-friendly breakfast options for her daughter. Through trial and error, she discovered that quinoa, with its high protein content and adaptability to different flavors, was the perfect alternative to high histamine grains. This recipe has since become a family staple and is now shared to help others in similar situations.

Prep Time5 minutes
Cook Time20 minutes
Servings1 Person

Why suitable for low histanmine diet

Histamine-Free Quinoa Porridge uses ingredients low in histamine like quinoa, blueberries, fresh mint, and lemon juice. Avoiding high histamine foods, and focusing on fresh, naturally low histamine ingredients makes this breakfast option safe for those following a low histamine diet. The addition of honey or maple syrup for sweetness ensures a delicious start to the day, without the histamine.

Ingredients

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1 cup quinoa

2 cups water

1/4 teaspoon salt

1 tablespoon olive oil

1 bunch of fresh mint, roughly chopped

1 cup blueberries

1 tablespoon fresh lemon juice

2 tablespoons honey or maple syrup

Instructions

0Rinse the quinoa under cold water.
1In a medium saucepan, combine the quinoa, water, salt, and olive oil.
2Bring it to a boil, then reduce heat to low, cover, and let it simmer until all the water has been absorbed, about 15 minutes.
3Remove from heat and let it sit for a few minutes before fluffing the quinoa with a fork.
4While the quinoa is cooking, wash the mint and roughly chop it.
5Wash the blueberries and set them aside.
6Add the chopped mint, lemon juice, and sweetener to the quinoa.
7Garnish the porridge with blueberries before serving.

Tipps

Rinse Your Quinoa

Be sure to rinse your quinoa under cold water before cooking. This helps remove its naturally occurring layer of saponin, which can give it a bitter taste.

Adjust Sweetness To Your Liking

The sweetness of this porridge can easily be adjusted. Start with 1 tablespoon of your choice of sweetener, and you can add more if you like your porridge sweet.

Experiment With Different Toppings

While this recipe uses blueberries, you can switch it up with other low histamine fruits like blueberries, apples or peaches. Just make sure that the fruit is fresh and hasn't been preserved, as preserved fruits often contain higher levels of histamine.

Enjoy Warm or Cold

This quinoa porridge is great both warm and cold. If you prefer it warm, you can enjoy it right after it's made. If you prefer it cold, make it the night before and refrigerate it overnight for a cool, refreshing breakfast.

Nutrition Facts

Calories280
Protein8g
Carbs55g
Fat5g
Fiber7g

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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