Sunshine Quinoa Salad

Name: Sunshine Quinoa Salad
Prep time: 15 min
Cook time: 15 min
Yield: 10
Ingredients: 1 cup quinoa; 2 cups water; 1/4 cup olive oil; 2 tablespoons apple cider vinegar; 1 medium cucumber, diced; 1 bell pepper, diced; 1/2 cup fresh corn kernels; 1/2 cup diced carrots; Salt to taste; Freshly ground black pepper to taste

This recipe was created by a professional chef who, after being diagnosed with histamine intolerance, sought to recreate his favorite meals in a way that would not trigger his symptoms. The Sunshine Quinoa Salad was one of his early experiments and has remained a favorite for its satisfying texture, flavors, and the way it makes him feel energized and well-nourished.

Prep Time15 minutes
Cook Time15 minutes
Servings1 Person

Why suitable for low histanmine diet

This recipe is specifically designed for a low histamine diet. Quinoa, fresh vegetables like cucumbers, bell peppers, corn, and carrots are all naturally low in histamine. The dressing, made of olive oil and apple cider vinegar, avoids common histamine liberators often found in commercial dressings. It's an excellent choice for anyone managing their histamine intake.

Ingredients

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1 cup quinoa

2 cups water

1/4 cup olive oil

2 tablespoons apple cider vinegar

1 medium cucumber, diced

1 bell pepper, diced

1/2 cup fresh corn kernels

1/2 cup diced carrots

Salt to taste

Freshly ground black pepper to taste

Instructions

0Rinse quinoa under cold water until water runs clear. Place quinoa and water in a medium saucepan and bring to a boil. Reduce heat, cover, and simmer for 15 minutes or until quinoa is tender and water has been absorbed.
1In a large bowl, whisk together the olive oil and apple cider vinegar.
2Add the cooked quinoa to the bowl and toss to coat with the dressing.
3Add cucumber, bell pepper, corn kernels, and diced carrots. Toss until the salad is well combined.
4Season with salt and freshly ground black pepper to taste. Serve chilled or at room temperature.

Tipps

Choosing Quinoa

Quinoa is a great grain for low histamine diets as it is not only low in histamines, but also packed with protein and fiber. Rinse quinoa well before cooking to remove any bitterness from the saponins in its outer layer.

Prepping the Vegetables

Always opt for the freshest vegetables to minimize histamine levels. Dice them into uniform pieces for a consistent bite and visual appeal.

Making the Dressing

Apple cider vinegar is a safer choice for a low-histamine diet compared to other vinegars. Make sure you choose a good quality apple cider vinegar for the best flavor.

Serving the Salad

The Sunshine Quinoa Salad can be enjoyed either chilled or at room temperature. If you're not eating it immediately, store the salad in the fridge to keep histamine levels low.

Variety and Substitutions

Feel free to swap out or add any low-histamine veggies you prefer or have on hand. Just remember to avoid high-histamine vegetables like spinach, tomatoes, and eggplant.

Storing Leftovers

As with all low-histamine meals, consume leftovers within 24 hours and keep them in the fridge in an airtight container.

Nutrition Facts

Calories210
Protein6g
Carbs30g
Fat8g
Fiber4g

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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