Roasted Brussels Sprouts with Quinoa & Blueberries

Name: Roasted Brussels Sprouts with Quinoa & Blueberries
Prep time: 10 min
Cook time: 35 min
Yield: 10
Ingredients: 1 pound Brussels sprouts, trimmed and halved; 2 tablespoons olive oil; Salt to taste; Pepper to taste (if tolerated); 1 cup quinoa; 2 cups water; 1/2 cup fresh blueberries

The creator of this recipe is a professional chef diagnosed with histamine intolerance. He aimed to create a dish that would not only be suitable for his dietary restrictions but would also cater to his culinary palate. He experimented with low-histamine ingredients, finally landing on this combination, which is now one of his favorite go-to dinners.

Prep Time10 minutes
Cook Time35 minutes
Servings1 Person

Why suitable for low histanmine diet

This dish is ideal for a low-histamine diet as it incorporates Brussels sprouts, quinoa, and fresh blueberries—all foods known to be low in histamine. It's also free of common histamine triggers, such as tomatoes, spinach, and citrus fruits. Remember, individual tolerances may vary, so adjust the recipe to suit your personal needs.

Ingredients

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1 pound Brussels sprouts, trimmed and halved

2 tablespoons olive oil

Salt to taste

Pepper to taste (if tolerated)

1 cup quinoa

2 cups water

1/2 cup fresh blueberries

Instructions

0Preheat your oven to 400°F (200°C).
1Toss the Brussels sprouts in olive oil, salt (and pepper, if tolerated). Spread them on a baking sheet in a single layer.
2Roast the Brussels sprouts for about 20-25 minutes, or until they are tender and the edges are golden brown.
3While the Brussels sprouts are roasting, rinse the quinoa under cold water until the water runs clear.
4Combine the quinoa and water in a pot, then bring it to a boil. Reduce the heat to low, cover, and let it simmer for about 15 minutes, or until the quinoa has absorbed all the water and is fluffy.
5Stir the roasted Brussels sprouts and fresh blueberries into the quinoa.
6Serve warm.

Tipps

Selecting Brussels Sprouts

Choose Brussels sprouts that are bright green, firm, and of similar size for even roasting. Also, make sure the leaves are tightly packed.

Roasting Brussels Sprouts

For best results, place the Brussels sprouts cut-side down on the baking sheet. This allows them to caramelize and become crispy. Make sure they are in a single layer to roast evenly.

Cooking Quinoa

Rinsing quinoa before cooking can remove its natural coating, called saponin, which can make it taste bitter or soapy. Cook until it’s tender and a white 'tail' appears around each grain.

Combining Ingredients

Mix the Brussels sprouts and blueberries into the quinoa while it's still warm. This helps to meld the flavors together and slightly soften the blueberries.

Serving Suggestions

This dish can be enjoyed on its own or as a side dish. For added protein, consider topping with a grilled chicken breast or a poached egg.

Nutrition Facts

Calories290
Protein10g
Carbs48g
Fat8g
Fiber8g

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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