Histamine-Free Roasted Sweet Potatoes and Courgette

Name: Histamine-Free Roasted Sweet Potatoes and Courgette
Prep time: 10 min
Cook time: 30 min
Yield: 10
Ingredients: 2 large sweet potatoes, peeled and chopped into chunks; 1 medium courgette, sliced into rounds; 2 tablespoons olive oil; Sea salt, to taste; Freshly ground black pepper, to taste; 2 teaspoons dried thyme; 1 garlic clove, minced

This side dish was born out of the desire to bring brightness and flavour to low histamine meals. After some experimentation, a nutritionist came up with this roasted sweet potato and courgette concoction. The resonating success among her clients turned this dish into a go-to recommendation for those adhering to a low histamine diet.

Prep Time10 minutes
Cook Time30 minutes
Servings1 Person

Why suitable for low histanmine diet

This dish is perfect for a low histamine diet as it excludes high histamine foods and histamine liberators. Sweet potatoes and courgettes are known to be low in histamine, as are garlic and thyme. The dish focuses on simple, fresh ingredients, cooked in a way that enhances their natural flavours without adding histamine.

Ingredients

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2 large sweet potatoes, peeled and chopped into chunks

1 medium courgette, sliced into rounds

2 tablespoons olive oil

Sea salt, to taste

Freshly ground black pepper, to taste

2 teaspoons dried thyme

1 garlic clove, minced

Instructions

0Preheat your oven to 425°F (220°C) and line a baking tray with non-stick baking paper.
1Place the sweet potato chunks and courgette slices on the tray.
2Drizzle with olive oil, then season with salt, pepper, and dried thyme. Toss until the vegetables are well coated.
3Roast in the preheated oven for around 25-30 minutes, or until the vegetables are tender and have started to brown. Halfway through the roasting time, toss the vegetables to ensure even cooking.
4Once done cooking, remove from the oven and sprinkle with minced garlic. Toss to combine and let sit for a few minutes to allow the garlic's flavor to infuse.
5Serve hot as a side dish for your favorite low-histamine main course.

Tipps

Choose the Right Sweet Potatoes

For this dish, choose sweet potatoes that are firm, smooth, and free of any cuts or bruises. They should have a vibrant orange color when cut open.

Slice Evenly

To ensure even cooking, try to slice your sweet potatoes and courgette into even pieces. They don’t have to be perfect, just roughly the same size.

Don't Overcrowd

When arranging on the tray, make sure not to overcrowd the vegetables. Leaving some space between them will allow for better roasting and caramelization.

Adjust Seasoning to Taste

Feel free to adjust the seasoning to your taste. You can always add more salt or pepper, or even sprinkle a bit of low-histamine spice if you'd like.

Serve Hot

This side dish is best served hot from the oven. You could also store it in the fridge and reheat before serving.

Nutrition Facts

Calories180
Protein2g
Carbs30g
Fat7g
Fiber5g

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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