Quinoa Veggie Muffins

Name: Quinoa Veggie Muffins
Prep time: 15 min
Cook time: 25 min
Yield: 10
Ingredients: 2 cups cooked quinoa; 1 cup grated carrots; 1 cup grated zucchini; 1/2 cup diced red bell pepper; 4 eggs; 1/4 cup olive oil; 1/2 cup gluten-free flour; 1 tablespoon dried chives; 1/2 teaspoon baking soda; Salt and pepper to taste

This recipe was created by a busy mom who wanted to find a way to get her kids to eat more vegetables. By combining quinoa, a supergrain high in protein, with a variety of fresh veggies and baking them into fun, bite-sized muffins, she created a snack that her kids not only enjoyed, but also asked for. Noting their low histamine content, she shared the recipe with her friend who had histamine intolerance, whose family too fell in love with these nutritious muffins.

Prep Time15 minutes
Cook Time25 minutes
Servings1 Person

Why suitable for low histanmine diet

These Quinoa Veggie Muffins are ideal for a low histamine diet. All the ingredients, including quinoa, carrots, zucchini, and red bell pepper, are low in histamine. Additionally, the use of fresh vegetables instead of canned or preserved ensures there are no hidden sources of histamine, while the egg is a rich source of protein that's well tolerated in a low histamine diet. Lastly, the use of olive oil, instead of butter, drastically reduces the chances of introducing histamine into the meal.

Ingredients

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2 cups cooked quinoa

1 cup grated carrots

1 cup grated zucchini

1/2 cup diced red bell pepper

4 eggs

1/4 cup olive oil

1/2 cup gluten-free flour

1 tablespoon dried chives

1/2 teaspoon baking soda

Salt and pepper to taste

Instructions

0Preheat your oven to 375°F (190°C) and grease a muffin tin or use paper muffin liners.
1In a large bowl, combine the cooked quinoa, grated carrots, grated zucchini, and diced red bell pepper.
2In a separate bowl, whisk together the eggs and olive oil.
3Slowly add the gluten-free flour, dried chives, baking soda, salt and pepper to the egg mixture and stir until well combined.
4Pour this mixture over the quinoa and veggies, stirring until everything is evenly incorporated.
5Scoop the mixture into the prepared muffin tin, filling each cup about 3/4 full.
6Bake for 20-25 minutes, or until the tops are golden and a toothpick inserted into the middle of a muffin comes out clean.
7Allow the muffins to cool for a few minutes before removing from the tin. Serve warm.

Tipps

Use Fresh Vegetables

For the tastiest muffins, make sure to use fresh vegetables. Not only will they hold less histamine, but their flavor will also be far superior to that of canned or frozen veggies.

Don't Overbake

Be sure to keep an eye on your muffins in the oven to prevent them from overbaking and drying out. They should be golden on top and just set in the middle.

Get Creative with Your Veggies

Feel free to experiment with other low-histamine veggies if you prefer. For instance, you can try yellow squash or parsnips.

Leftovers Storage

These muffins store well in an airtight container in the fridge for up to 3 days. Reheat in the microwave when you're ready to enjoy them again.

Nutrition Facts

Calories150
Protein5g
Carbs20g
Fat5g
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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