Rhubarb quinoa muffins

These muffins are ever so slightly tart due to the quinoa flour and so a dusting of pure icing sugar might be needed for those with a sweet tooth. If required, quinoa flour can be substituted with plain flour and coconut milk with another tolerated milk if preferred. To keep these muffins as safe as possible, eat them on the day they are cooked and freeze the rest. Ten seconds or so in a microwave revives them beautifully.

RHUBARB QUINOA MUFFINS

Dry ingredients - Bowl number 1

140g rhubarb stalks (without the leaves)

1 tsp cinnamon

1/2 cup raw sugar

220g/7.8oz quinoa flour

2tsp cream of tartar

1 tsp bi-carb soda/baking soda

Coconut oil for greasing muffin tins

Wet ingredients - Bowl number 2

1 tbsp chia seeds

2 tbsp water

1 egg yolk

200ml/7.4 fl oz coconut milk (drinking quality) 

125ml/4.2 fl oz olive oil 

1. Finely slice rhubarb and place it in a medium-large sized bowl

2. Add cinnamon, sugar, flour, cream of tartar, bi-carb/baking soda and stir very well to combine

3. In a second medium sized bowl, mix chia seeds and water and stir until the water is absorbed

4. Add the yolk to the chia seeds and stir through well

5. Add the milk and oil to the egg mix and whisk to combine 

6. Tip the wet ingredients on to the dry ingredients and stir through gently with a large spoon or spatula until just combined

7. Preheat oven to 180°C/350°F

8. Generously grease muffin tins with coconut oil (around 15 large or 30 mini or a mix of both) 

9. Fill the muffin tins to around two thirds full

10. Bake until firm to the touch and browned on top - mini muffins around 10-15 minutes and large muffins around 15-20 minutes

11. Cool for a minute in the tins and then tip onto racks to cool completely

Enjoy in moderation ❤️ (and don't forget to freeze what you don't eat on the day)

Ingredient information (based on advice by SIGHI)

- Rhubarb is rated 1 and it is noted as controversial but often well tolerated. Contains oxalic acid.

- Contrary to popular belief, cinnamon is rated 0

- Quinoa is rated 0 but it is noted that it is possibly not always well tolerated. Check the flour packet for sulphites/sulfites and/or any additives

- Olive oil is rated 0 but it is noted that it is incompatible for those with salicylate intolerance 

- All other ingredients are rated 0 without caveats

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms

Hot tips!

🔥 Crack egg on a flat surface for a cleaner break (but don't be too heavy handed!)

Speedy stewed apricots

 

Our friends have a veritable orchard in their yard and we were lucky enough to be given an enormous pile of apricots. I have always been FODMAP intolerant but interestingly, since eating a low histamine diet, this has begun to subside. I used to be able to tolerate half an apricot a day and now I seem to be getting away with a dozen in a day with no symptoms at all. So this dish has become my new healthy dessert which I will enjoy until my apricot stash runs out. This is fabulous on its own but could also be eaten on popcorn cereal, in porridge/oatmeal or drizzled over a tolerated dessert. 

SPEEDY STEWED APRICOTS

215g/7.6oz apricot flesh (after pitting)

1tbsp water
1/4 tsp ground cinnamon
Pinch of ground cloves

1. Put all ingredients into a small saucepan

2. Mash the apricots

3. Cook, stirring, on medium heat until liquid has absorbed - around 10 minutes

Enjoy ❤️

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0 without caveats

- It is noted that large amounts of cloves are untested...which is not really surprising! A pinch is usually sufficient.

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms

Hot tips!

🔥 If eating this on its own, top it with something crunchy like toasted or raw macadamia nuts, chopped pistachios or chia seeds 

Apricot, macadamia & cocoa butter ice cream

I miss ice cream very much and this is the closest thing I have found to replacing my frosty treat. I am yet to find a low histamine version that doesn't freeze solid but at least this one is able to be scraped out into shavings with a hot ice-cream scoop. I have found that the best method is digging the scoop in and rotating it from side to side, digger deeper with each rotation. The raw cocoa butter is optional, but does serve to add some much needed fat into the recipe.

APRICOT, MACADAMIA & COCOA BUTTER ICE CREAM
30g/1oz raw, unrefined cocoa butter (optional)

500g/17.6oz apricots 

270ml/9.1fl oz pure coconut cream (no additives)
100g/3.5oz honey

100g/3.5oz raw, unsalted macadamias

1. Blitz the cocoa butter in a blender to get rid of the lumps

2. Pit the apricots and add the fruit to the blender, blitzing until they are mush

3. Add the coconut cream and honey and blend briefly until combined

4. Roughly chop the macadamias and fry them in a dry pan on low to medium heat until toasted and fragrant. Do not leave them unattended and be sure to move them around constantly to prevent burning. Remove from the pan as soon as they are ready or they will continue to cook.

5. Add the macadamias to the mix

6. Transfer everything to an ice cream churn, following the manufacturers instructions to finish off your ice cream

Enjoy ❤️

Ingredient information (based on advice by SIGHI)

- Cocoa butter is rated 0 but also has a notation that it is "mostly well tolerated"

- Coconut products are highly recommended

- Honey is rated 0 but it is noted that it naturally contains benzoic acid (which is rated 2)

- All other ingredients are rated 0 without caveats

  

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms

Hot tips!

🔥 Ayam coconut cream is the only brand I have found that is completely additive free

Sweet and healthy raw protein balls

The best thing about protein balls is that ingredients can easily be interchanged based on preference/tolerance. I like this combination because if I close my eyes it ALMOST tastes as if I am eating chocolate. As well as that, all of the ingredients are fairly healthy so there is very little guilt involved. 

SWEET AND HEALTHY RAW PROTEIN BALLS

7 Medjool dates
3 tbsp goji berries
3 tbsp raw cocoa butter
1 tbsp Camu Camu powder
1/2 cup raw unsalted macadamias
1/2 cup shelled pistachios
1/2 cup coconut (shavings or desiccated)
1 tsp honey

1. Pit and roughly chop the dates

2. Put all ingredients into a blender and blitz to combine

3. Roll into bite-sized balls and refrigerate

Enjoy in moderation ❤️

Ingredient information (based on advice by SIGHI)

- No advice is provided for Camu Camu powder. Compatibility may differ between individuals

- Cocoa butter is rated 0 but also has a notation that it is "mostly well tolerated"

- Honey is rated 0 but it is noted that it naturally contains benzoic acid (which is rated 2)

- All other ingredients are rated 0 without caveats

  

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms

Hot tips!

🔥 If the mixture is too wet, simply add more of a dry ingredient such as coconut

🔥 If the mixture is too dry, add more dates

🔥 Remove or add ingredients as required based on taste or personal preference

🔥 For faster rolling, shape the mixture into a long, skinny log and cut into pieces first

🔥 Medjool dates are fresh, not dried which makes them the preferred variety