Low-Histamine Quinoa Bowl

Name: Low-Histamine Quinoa Bowl
Prep time: 10 min
Cook time: 20 min
Yield: 10
Ingredients: 1 cup quinoa; 2 cups water; 1 cup chopped cucumber; 1 cup peeled and diced mango; 1/2 cup shredded carrots; A handful of fresh mint leaves; 1 tablespoon olive oil; Salt and pepper to taste

Inspired by a quest for a delicious, satisfying snack that would not trigger histamine reaction, a health-conscious chef decided to bring together quinoa, cucumber, mango, carrots and mint. Born from this culinary vision was the Low-Histamine Quinoa Bowl, a recipe that not only pleased the palate, but also helped manage histamine intolerance symptoms.

Prep Time10 minutes
Cook Time20 minutes
Servings1 Person

Why suitable for low histanmine diet

This Low-Histamine Quinoa Bowl is excellent for a low histamine diet because all its ingredients - quinoa, cucumber, mango, carrots, mint, and olive oil - are known to be low in histamine. It avoids high histamine foods like certain fruits, processed foods, spices, and more. This recipe is also rich in nutrients and antioxidants, which could help support your body in dealing with histamine.

Ingredients

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1 cup quinoa

2 cups water

1 cup chopped cucumber

1 cup peeled and diced mango

1/2 cup shredded carrots

A handful of fresh mint leaves

1 tablespoon olive oil

Salt and pepper to taste

Instructions

0Rinse quinoa under cold water until water runs clear.
1In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce heat to low, and cover the pan.
2Let it simmer for 15-20 minutes or until the water is completely absorbed. Then, remove from heat and let it sit for 5 minutes. Fluff with a fork.
3While quinoa is cooking, prepare the rest of the ingredients. Peel and dice the mango, chop the cucumber, shred the carrots, and chop the mint leaves.
4In a large bowl, combine cooked quinoa, cucumber, mango, carrots, mint leaves, olive oil. Stir well to combine.
5Season with salt and pepper to taste, then serve.

Tipps

Use Fresh Ingredients

Always ensure your fruits and veggies are as fresh as possible to avoid any hidden histamine buildup.

Rinse Quinoa Thoroughly

It's important to rinse quinoa thoroughly before cooking to remove its natural coating, called saponin, which can make it taste bitter.

Let Quinoa Rest

After cooking, let your quinoa rest for a few minutes before fluffing it with a fork to make it light and airy.

Adjust to Taste

Feel free to adjust the quantity of fruits, veggies, and seasoning to your taste.

Mix It Up

Keep this dish exciting by switching up the fruits and veggies according to the seasons or what you have on hand. Just ensure they are low in histamine.

Nutrition Facts

Calories210
Protein5.5g
Carbs30.6g
Fat7g
Fiber4.5g

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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