Gluten free muffins (not sweet)…

Gluten free broccoli feta muffins

preparation time:

ca. 15 minutes + ca. 20 minutes in the oven

difficulty:

simple

muffin1

ingredients:

250g cooked broccoli
pinch of cumin (optional)
chia mix as egg replacement (3tbsp. chia seeds + 9 tbsp. water)
50g quinoa flour
10g hemp seed flour
80g rice flour
20g browntop millet flour
1 tsp. baking powder (gluten free)
ca. 130g feta cheese
80g corn starch
80g potato starch
ca. 120ml water
pumpkin seeds to scatter on top

preparation:

First prepare the chia mix as egg replacement. Mix water with chia seeds and set aside for some minutes.

Season the cooked broccoli, e.g. with cumin, then chop it into small pieces (if you have a food processor you can use it for that).

Preheat the oven to 160°C (circulating air). Mix the liquids with chia mix and then add flours and broccoli. Crumble in the feta cheese. Finally add baking powder and mix everything well.

Pour into a muffin baking tray, scatter pumpkin seeds on top and bake for about 20 minutes.

tip:

The muffins make a great breakfast or will serve you as a snack when on the go.

(similarly found in the book “Glutenfrei backen” by Simone Stefka)

Enjoy!

(c) The Histamine Pirate

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Wintry gluten free bread with chestnuts…

 

Gluten free quinoa rice hemp seed pumpkin seed chestnut bread

This is one of the longer recipe titles due to lots of goodness inside. It’s my personal gluten free favourite bread this winter. It’s low histamine, gluten free, lactose free and vegan. It tastes a little of nuts (not all nuts are bad with histamine intolerance). Yet, the green colour is the main highlight about this one! On top of that chestnuts bits are inside. You can enjoy this bread both with sweet and salty spreads.

A great recipe to say goodbye to the chestnut season.

preparation time:

ca. 10 minutes + ca. 50 minutes in the oven

difficulty:

simple

glutenfreibrot-4

ingredients:

140g rice flour
130g quinoa flour
5g chestnut flour
15g hemp seed flour
40g pumpkin seed flour
2 heaped tsp. baking powder (gluten free)
1 tsp. agar-agar
1/2 tsp. salt
1 tsp. bread seasoning (ich used caraway and fennel seeds)
light and dark sesame seeds to scatter on top
10 chestnuts
240ml water
240ml milk OR plant based milk, e.g. almond milk
2 tbsp. chia seed flour + 6 tbsp. water

 

glutenfreibrot-3

preparation:

Carve into the chestnuts, forming a cross – otherwise you will hardly be able to get the chestnuts from out of their shells. Toss into the oven for about 17 minutes at 180-200°C. Turn them once after half of the time. Remove from the oven and peel them (careful, it’s hot).

Prepare the chia seed water mix, set aside and let it thicken.

Chop the chestnuts into bite-sized pieces.

Mix the dry ingredients, add the chia mix, the chestnuts and then liquids. Mix everything with a large eggbeater or with a hand-held electric mixer.

Spread oil in a loaf pan, then pour the dough in.

Scatter sesame seeds on top.

Bake at 180°C (circulating air) for about 50 minutes.

Remove from the oven, leave to cool down a little and remove from the pan.

Enjoy!

(c) The Histamine Pirate

Hidden gluten + recipe…

Hidden Gluten

Actually gluten free eating is not that hard, when it comes to the shopping list, because gluten is only a thing of grains. So, just omit “regular”, meaning, bread containing gluten, and pasta, and cookies, and so on.

I will provide a list of gluten free flours (with notes to histamine) in a separate post to come.

All the mentioned grain products can be made rather easily yourself – gluten free. Or you’ll buy ready pasta, etc. that is marked gluten free. Yet, the latter for “double-sufferers” with also histamine intolerance, not only gluten intolerance, is not an option usually.

Soon one will discover that it is not just that easy with gluten, because just omitting regular grain products will not do. Why is that?

Many processed foods, that actually don’t look like containing grains, contain gluten. Some veggies from the freezer have gluten added, sauces, ketchup and also cream cheese varieties (especially with herbs added), seasoning/broth powder/packet soup, baking powder, ice cream and even fries and crisps contain gluten at a time. Gluten is added as a thickener or to get a nice crust – so fries have regular (wheat) flour added. But also sausages and even cosmetics like lipstick or lip balm and toothpaste can contain gluten [be aware of terms like Triticum (wheat, e.g. Triticum aestivum, Triticum vulgare), Hordeum (barley) or Avena (oat)]. The vegan meat substitute seitan is made from gluten.

So, this is where it becomes confusing already.

Since 2005 producers have to mark gluten in products (that is where I’m living in Europe). Yet, this declaration policy does not apply to everything, especially the conversion into sugar from wheat starch and alike sugars don’t have to be declared/marked. Sometimes producers will disclose the root raw food containing gluten, others will not.

To be sure watch out for this symbol marking gluten free products.

Glutenfrei_Symbol

gluten free synbol

Yet, not every producer will acquire the license for this seal/symbol.

So, for the time being it is like with histamine intolerance, you’ll have to read the mouseprint and it gets easier the lesser processed foods you’ll buy. Do more stuff yourself.

Speaking of making stuff yourself, here is an easy recipe to make guacamole yourself (vegan,  gluten free, lactose free), since it contains lemon juice and avocado I’ll mark it as not low in histamine.

*** NOT low in histamine ***

Guacamole

preparation time:

ca. 10 minutes

difficulty:

simple

ingredients for 1 bowl:

  • 1 ripe avocado
  • 1 finely chopped clove of garlic
  • 1 tsp. lemon juice
  • spices, e.g. curcuma, cumin
  • salt & pepper

IMG_5860

preparation:

Peel avocado and cut off the flesh, put in a bowl. Mash the avocado flesh with a fork or alike, add garic, spices and lemon juice and mix. Add salt & pepper to taste.

tip:

It’s sometimes a bit of luck to find the right/ripe avocado. Tip: ripe avocados are darker, almost a little brownish and soft already. If you pick off the little tip on the top, it should be green under it still, not brown yet. So it’s not too ripe either.

See here.

If you fetched an avocado that is not ripe yet, meaning, still being still to hard, then you can also cut it into slices and eat on a bread. As of yet it happened to me once that I fetched one like that.

The lemon juice is by the way not only for taste, it also keeps the guacamole from becoming brown. The same works with apple slices as well. A little lemon juice will keep them from browning too fast.

Enjoy!

(c) The Histamine Pirate

Gluten free bread baking…

On the German-speaking blog I’ve started a little special on gluten free baking when having histamine intolerance. I’ll try to translate the tips and other recipes in time.

To start here I prepared a gluten free bread. The recipe I found similarly on the German-speaking site Pures Genießen.

I made little changes. I did not use buckwheat and neither xanthan gum as many with HIT have problems especially with the latter. Buckwheat some actually tolerate. You’ll have to find out yourself by trying in small amounts.

If you have problems with gluten as in coeliac disease or alike and cannot tolerate quinoa anyway (cross reactions are possible with quinoa although it is gluten free), feel free to use another gluten free flour that you can tolerate.

I used agar agar and chia mix as binding agents what “usually” the gluten would do.

When buying agar agar be sure to purchase pure 100 percent agar agar. I’ve seen products with other thickeners or binding agents added that many with HIT don’t do well with (read the ingredient list).

This bread tastes quite neutral, meaning quite similar to bread with gluten to which you might be used to (still). Especially for people just starting to go gluten free this one might be a good bread to start with.

Baked in a regular loaf pan with rather liquid dough this one is great for beginners. Generally you’ll need more liquids when baking gluten free. Loafs which are baked without pan tend to be too hard easily. When baking gluten free in the beginning it is best to stick to the recipe closely -as much as I usually just bake and cook by guess and gosh.

Be sure to use just the amount of agar agar as listed otherwise the bread will be “sludgy” or “sticky”.

Gluten free quinoa rice bread

preparation time:

ca. 10 minutes + ca. 50 minutes in the oven

difficulty:

simple

glutenfreibrot1 glutenfreibrot2

ingredients:

190g rice flour
150g quinoa flour
2 heaped tsp. baking powder
1 tsp. agar agar
1/2 tsp. salt
1 tsp. bread seasoning (I used caraway seeds and fennel seeds)
handful pumpkin seeds and black sesame seeds to scatter on top
480ml water
2 tbsp. chia seed flour + 6 tbsp. water

preparation:

First prepare the chia seed mix with water. Leave aside and to thicken.

Meanwhile mix the dry ingredients, then add the chia seed mix and the liquids. Mix everything well with a large eggbeater or hand mixer.

Pour the dough in an oiled loaf pan (I usually use coconut oil or hemp seed oil).

Scatter pumpkin seeds and black sesame seeds on top.

Bake for about 50 minutes at about 190°C.

Leave to cool down a little and then remove from the pan.

Enjoy!

(c) The Histamine Pirate

Crunchy chia love…

Vegan chia vanilla cookies (lactose free, low histamine)

 

preparation time:

ca. 30 minutes

difficulty:

simple

IMG_5100

ingredients for 1 baking tin:

25g chia seeds
5 tbsp. water
120g coconut oil
pinch of salt
100g raw cane sugar or coconut sugar & content of 1 vanilla bean OR 70g coconut sugar, 15g homemade vanilla sugar und 1-2 tbsp. maple syrup
1/2 tsp. baking powder
150 g spelt flour

IMG_5052

preparation:

Mix chia seeds with water and coconut oil. Add a pinch of salt, cane sugar and content of a vanilla bean (instead I used coconut sugar, homemade vanilla sugar and a little maple syrup). Mix baking powder and flour. Add a spoonful of this mix at a time. Keep stirring.

Form balls from the dough, flatten them and bake for about 15 to 20 minutes at 180 °C.

IMG_5101

(Found similarly on Isi’s Vlog)

Enjoy!

(c) The Histamine Pirate

Vegan christmas baking…

Ever thought of baking without cow milk, butter and eggs? In the weeks to come I will post some vegan cookie recipes. I hope you’ll like them. I start with chestnut cookies. You can decorate them with white chocolate (there are also vegan varieties with rice milk) or sugar sprinkles or just powdered sugar. I’ll post a vegan recipe for sugar sprinkles soon.

Chestnut cookies (gluten free, lactose free, low histamine & vegan)

 

preparation time:

ca. 20 minutes + 20 minutes in the oven

difficulty:

simple

IMG_4983 IMG_4981

ingredients for 2 baking tins:

10 chestnuts
200 ml coconut milk (or any other plant based milk you can tolerate)
2 tbsp. chia seed flour + 8 tbsp. water = egg replacement
30 g chestnut flour
155 g coconut flour (you can also use just coconut flour if you don’t like it so chestnut-intense in taste)
80 g coconut oil
1/2 tsp. baking powder
40 g coconut sugar
10 g homemade vanilla sugar
pinch of cinnamon & cardamom if you tolerate it
1 tbsp. maple syrup

preparation:

Carve into the chestnuts on top twice to form a cross – without this step you’ll not be able to get the content out of the shell, well, not quite easily at least. Now toss the chestnuts in the oven for about 20 to 25 minutes at 180-200°C. When half of the time is passed, turn the chestnuts once. Remove them from the oven. Remove the shell to get to the yummy content. Blend with 100ml milk.

Prepare the egg replacement from chia seed flour and water.

Knead all ingredients to a dough and roll out the dough. Maybe you need some more flour when the dough is sticky. Cut out biscuits. You can form (vanilla) crescents from dough leftovers when you don’t want to roll out the dough again.

Bake at 190°C for about 20 minutes. Decorate as you like or enjoy them just the way they come out of the oven.

Enjoy!

(c) The Histamine Pirate

Winter cheesecake…

I’m a big cheesecake and crumble cake fan in general when we’re talking about cake. But this one is especially good. Really. It’s a little more work than the usual cheesecake, but the extra work will be worth it. There are already cheesecake recipes on the blog, but this one is the first real cheesecake with cream cheese. Therefore no custard powder is needed.

PS: Psst, this is one is my new favourite cake, definitely! 🙂

Chestnut cheesecake with crunchy base

 

preparation time:

ca. 30 minutes + ca. 50 minutes in the oven

difficulty:

normal

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ingredients for 1 springform baking tin:

for the base:
about half of the ingredients listed here (or even a little less than half)

You can also use a little less sugar than listed. I used way under 100g of sugar. Instead of butter I used coconut oil.

for the filling:

ca. 20-25 chestnuts
1 egg
100g coconut sugar
25g homemade vanilla sugar
10g maple syrup
2 tsp. (level) corn starch
430g cream cheese
cardamom and cinnamon (if you can tolerate it), content of 1 vanilla bean
1/2 cup of vanilla yoghurt (that’s about 100g)

preparation:

Carve the chestnuts on top (in a cross shape) and bake at 220°C for 20-25 minutes. Turn them once.

Prepare the dough for the base as described here. Instead of cookies we will prepare a base for the cake, so cover the bottom of a springform baking tin with the dough. Pull the edges up a little. Bake for 10 minutes (you can put the baking tin to the chestnuts in the even when 10 minutes of their time are still left on the clock).

Mix egg, sugar, vanilla sugar and maple syrup. Add corn starch, spices and cream cheese.

Remove the baking tin and the chestnuts from the oven. Peel the chestnuts. Blend chestnuts with yoghurt and add this to the rest of the filling. Mix everything well.

Pour the filling on the cake base in the springform baking tin. Spread it evenly.
Bake at 170°C for about 50 minutes. Leave the cake to cool down before you remove it from the baking tin – otherwise the cake will break apart.

Enjoy!

(c) The Histamine Pirate

 

Just like from the market…

Alright, I admit, this recipe actually does not really qualify as “recipe” as you can easily do this yourself and you don’t even need to cook. But since this snack is really delicious it finds its place among recipes on this blog.

Warm chestnuts from the oven

 

preparation time:

ca. 30 minutes (time in the oven included)

difficulty:

simple

IMG_4946

IMG_4950

ingredients:

Chestnuts as much as you want

preparation:

Carve into the chestnuts on top twice to form a cross – without this step you’ll not be able to get the content out of the shell, well, not quite easily at least. Now toss the chestnuts in the oven for about 20 to 25 minutes at 220°C. When half of the time is passed, turn the chestnuts once. Remove them from the oven. Finally remove the shell to get to the yummy content. Enjoy the chestnuts while they are still warm.

 

Enjoy!

(c) The Histamine Pirate

Good mood food…

I cannot believe this is actually not on the blog yet. Because milk rice is just right on cold evenings. Traditionally a kids’ dish I guess I did not grow up yet – in a way that’s a good thing I guess 😉

There are many possibilities on how to serve and even on how to prepare it. You can use regular milk from grass-fed cows or plant-based milk like coconut milk or almond milk for example. My grandma used to serve it with some leaves of lemon balm and apple sauce. But you can add whatever fruits you like and can tolerate.

For sweetness you can add maple syrup or honey or just coconut sugar.

 

Milk rice

 

preparation time:

ca. 30 minutes

difficulty:

simple

IMG_4952 IMG_4953

ingredients for 1-2 people:

1/2 cup of milk/risotto rice
1 3/4 cup of milk or plant-based milk (coconut milk, rice milk, oat milk, almond milk)
2 leaves of lemon balm
some drops maple syrup or coconut sugar
cinnamon or cardamom if you can tolerate it
fresh fruits like apples (or bananas if you can tolerate them) or homemade apple sauce

preparation:

Heat up milk with the risotto rice. Stay at the stove the whole time and keep stirring otherwise the milk rice might boil over or burn at the bottom. When it was brought to boil, keep cooking it over low heat for about 20 minutes. Remove from the stove when the right consistency is reached.

Add spices, sweetness and fresh fruits as you wish. Garnish with leaves of lemon balm.

You can add a teaspoon of butter or coconut oil in the end if you like.

 

Enjoy!

(c) The Histamine Pirate

 

Movie star…

Today I’ve a recipe from a movie for you. It’s simple, but awesome like most great things actually are. Especially in the cold season I like to come home to a hot chocolate.

In “Chocolat” everything is – you guessed right – about chocolate.

Chocolat_sheet

I know that some people have problems with chocolate. Yet, chocolate actually does not contain much histamine, but other biogenic amines like theobromine for exmaple (which can be lethal for cats in small amounts by the way) and therefore it is branded as a trigger or histamine liberator. Emulsifying agents like SOY lecithin are another problem 😉 Together with today’s recipe I will also let you know what my favourite chocolate brand is that manages without soy lecithin. I use this one when I don’t feel like making my own chocolate or when I just don’t have the time to do so. This post is not sponsored and I actually don’t intend to advertise here for products, yet, people are often curious what “histamine friendly” alternatives there might be. It took me some time to find a chocolate brand (without soy lecithin) that works.

Generally with chocolate and histamine the rule of the thumb applies that the lighter the better. Homemade, without soy, is always an option if you don’t want to miss out on chocolate.

This recipe comes in two versions, the original movie recipe and a histamine friendly alternative.

 

Hot dark chocolate with chili pepper and hot white chocolate (as histamine friendly alternative)


chocolat

That’s what the original looks like

chocolat1

And this is how it’s enjoyed

 

preparation time:

ca. 5-10 minutes

difficulty:

simple

ingredients for 2 cups (1 light, 1 dark):

2 1/2 pieces of white vanilla chocolate (Vivani) and 5 pieces of milk chocolate (Vivani, the bar is divided differently than the white one)

a little (about a tbsp.) whipped cream (self-made) – optional

ca. 300-400 ml milk

a pinch of chili pepper for the dark one

(a pinch of cinnamon) – optional

 

preparation:

Warm up milk on low fire in a pot, don’t bring it to boil though. Throw in the chocolate and slowly let it melt. Stir throughout the whole melting process, a little wire whip works great for that.

Meanwhile prepare the whipped cream with a little bit of homemade vanilla sugar.

When all the chocolate is melted, remove the pot from the stove and pour in the cups.

Add a pinch of chili pepper and stir carefully. Set a heaped tablespoon of whipped cream on top of every cup or push the whipped cream through an icing bag – that’s even prettier.

If you feel like watching a scene from the movie now where this chocolate appears, there you go. Armance drinks Vianne’s chocolate here for the first time and she is delighted in her own way about it 🙂

 

If you like to enjoy a histamine friendly hot white chocolate then go for white chocolate instead and omit the chili pepper. Use vanilla instead. Here we also went for both versions.

Enjoy!

 

(c) The Histamine Pirate