Quinoa and Zucchini Bites

Name: Quinoa and Zucchini Bites
Prep time: 10 min
Cook time: 20 min
Yield: 10
Ingredients: 1 cup of cooked quinoa; 1 large zucchini, grated; 2 cloves of garlic, minced; 1/4 cup of rice flour; 1/2 teaspoon of salt; 2 eggs; 1/4 cup chopped fresh parsley; 2 tablespoons olive oil

These quinoa and zucchini bites were originally created by a mom who loved to garden. Wanting to make a healthy snack for her children using the zucchini overgrowth during the summer, she experimented with various recipes and finally achieved success with this one. Now, these Quinoa Zucchini Bites have become a staple not just in her home, but in her neighborhood as well.

Prep Time10 minutes
Cook Time20 minutes
Servings1 Person

Why suitable for low histanmine diet

Quinoa and Zucchini Bites are suitable for a low histamine diet as they don't use any ingredients known to be rich in histamine. By avoiding high histamine ingredients like processed cheese, canned meats or fish, and certain fruits and vegetables, it becomes a safe snack option for those looking to control their histamine levels. Quinoa and fresh zucchini, as central ingredients in this recipe, are known to be well tolerated in low histamine diets.

Ingredients

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1 cup of cooked quinoa

1 large zucchini, grated

2 cloves of garlic, minced

1/4 cup of rice flour

1/2 teaspoon of salt

2 eggs

1/4 cup chopped fresh parsley

2 tablespoons olive oil

Instructions

0First, preheat your oven to 400°F (200°C) and grease a muffin tin.
1In a large mixing bowl, combine the cooked quinoa, grated zucchini, minced garlic, rice flour, and salt.
2In a separate bowl, beat two eggs and then add them to the quinoa mixture. Add the chopped parsley and mix well until everything is combined.
3Using a scoop or your hands, form the mixture into small balls and place them into the greased muffin tin.
4Drizzle each bite with a little olive oil.
5Bake for 15-20 minutes, or until the bites are golden brown and firm to the touch.
6Remove from the oven and allow to cool on a wire rack before eating.

Tipps

Use Fresh Ingredients

Always use fresh ingredients when preparing this dish. Fresh quinoa and zucchini will not only taste better but also maintain low histamine levels.

Removing Excess Water

It's important to remove excess water from the grated zucchini before adding it to the mixture. You can do this by placing the grated zucchini in a clean dish towel and squeezing until most of the water is expelled.

Check the Cooking Time

The cooking time can vary based on oven performance. To ensure doneness, check after 15 minutes. The bites should look golden brown on top and feel firm to the touch.

Storing Leftovers

If you have leftovers, store them in an air-tight container in the fridge. They will stay good for up to 3 days. Reheat them in a microwave or oven when you're ready to enjoy them again.

Nutrition Facts

Calories80
Protein3g
Carbs10g
Fat3g
Fiber2g

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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