Colourful pasta…

Today something from the “real quick and easy department” again.

Vegan pasta with veggie stripes and crunchy hemp seeds

preparation time:

ca. 20 minutes

difficulty:

simple

ingredients for 1-2 people:

  • spelt fusilli OR rice fusilli (gluten free) however much you want to eat
  • handful of broccoli florets
  • 1 large OR 2 small carrots
  • 1 ca. 10cm long piece of zucchini
  • 1-2 tbsp. hemp seeds
  • salt & pepper
  • curcuma
  • oil for frying
  • 1-2 cloves of garlic, chopped

Pasta-vegan

preparation:

Bring water to the boil for pasta.

Fill some water in a deep pan (I use a stainless steel pan for that) so that it stands about 3 cm high (if you have a steamer basket feel free to use that to prepare the broccoli). Toss the broccoli into the boiling water and cook firm to the bite (takes about 8 minutes). Strain the water.

Clean zucchini and carrots with water, peel carrots and garlic, chop garlic. Use a potato peeler to peel of long stripes from the zucchini and carrots. The inner part of the carrot you can eat right there, if it becomes to difficult to peel 🙂

Toss pasta into the boiling water, add a pinch of salt and oil (I use hemp seed oil). Cook pasta until it reaches the right consistency, probably takes about 8 minutes depending on the kind of pasta you use. Pour the pasta through a strainer.

Heat up a little oil in the pan (I used coconut oil) and briefly fry the veggies in the pan while turning every now and then until it is warm. If you like you can also briefly fry the fusilli. Add garlic and hemp seeds just at the very end. Add spices to taste.

Serve the pasta with the warm veggies.

Enjoy!

(c) The Histamine Pirate

Almond butter cookies…

Cooooookies! I love cookies. Have you ever tried my oat cookies or the chia cookies? The chia cookies are vegan by the way. But if you want to it is easy to prepare the oat cookies in a vegan manner with just little substitutions. Just swop the butter for coconut oil and instead of eggs you can go for “chia eggs”.

The cookies I’ll make today are easy to prepare and just really delicious. I found a similar recipe at The Simple Veganista.

Vegan almond butter cookies

 cookies

preparation time:

ca. 30 minutes

difficulty:

simple

ingredients for 1/2 tin:

  • 1 tbsp. chia seeds + 3 tbsp. water as egg replacement
  • 120g almond butter (I actually mean something like almond mousse which is pureed almonds)
  • 60g raw cane sugar OR coconut sugar
  • 3 tbsp. flour, e.g. hazelnut or almond flour, if you cannot tolerate those another flour of your choice works as well
  • pinch of cardamom and/or cinnamon, optional

preparation:

Mix the chia seeds with water and leave to thicken. Then mix all remaining ingredients – I feel like it works best if you knead it with your hands (yes, that is sticky!).

Then take some tablespoon sized portions (also works with your dough sticky fingers) and set them on a baking tin that is covered with baking paper. Flatten them with a fork or with your hands. I also used a cookie stamp, but the pattern did not really come to show.

Bake at 180 °C for about 15 to 20 minutes. Leave them to cool down and to become crispy.

note:

Almonds are such an on and off thing with most HIT sufferers and not everybody can do with them. If you are not sure don’t turn into a cookie monster right from the start 😉 But try maybe just small amounts at first. Use cinnamon – if at all – only in small amounts. From experience I can tell cardamom works better.

Enjoy!

(c) The Histamine Pirate

Cooking according to the China Study…?

This post is part of my vegan special. If you have ideas or wishes for another special please let me know. You can contact me via e-mail at histaminarm(at)vollbio.de or just leave a comment below. And now, I’m also on Pinterest.

Vegan = healthy?

Maybe you’ve already heard of the “China Study”? T. Colin Campbell and Thomas M. Campbell have published this study. Father and son are no Chinese though, but Americans. Yet, the study was conducted in rural China, therefore the title. In cooperation with the Institute of Nutrition and Food Hygiene at the Chinese Academy of Preventive Medicine the idea for a large study emerged in the early 1980s. Disease-induced deaths between 1973 and 1975 were measured in randomly chosen villages of 65 rural counties. The dietary habits of one family member in 50 families, half male, half female, were examined.

The study was first published in English 2005 and concludes that a vegan diet can prevent many chronic illnesses, for instance diabetes, several cancer forms, obesity, several cardiovascular issues and other so-called “diseases of civilisation” – or at least, that small amounts of animal protein consumption can facilitate such illnesses.

The study is controversial for mainly methodical reasons. The study explicitly states that cholesterol and refined carbohydrates (like sugar) should be avoided. Critics claim this not be news and moreover, that these findings have not much to do with eating vegan or not. The German publication was criticised for the addition to the title “The scientific explanation for a vegan diet”, to which the study could not live up to. That wholefood is healthy is not a secret anymore. The study does not only focus on “no meat”, but also takes other aspects into account, like processed foods, cholesterol, refined carbohydrates like regular sugar, white rice or white wheat flour (instead of whole grain), etc.

Many scientists claim the study to be just a statement of believes. The former American president Bill Clinton seems to be in favour of the study though. In reaction to it he changed his eating habits, omitted milk (casein is mentioned as problematic in the study), and Clinton claims this has helped with heart issues he has had.

Recently I got to review the official cookbook to the China Study (in German). This book, too, is a product made by the family Campbell. This time the China Study author’s daughter authored the cookbook.

The cover makes you feel hungry.

Titelbild

Yet, when opening the actual book I was rather disappointed. The least of the pictures throughout the book are as deliciously looking like the ones put on the cover – and that’s me saying this. I’m no food designer either (yeah, that’s a profession) or a photographer, yet, the pictures, taken by the author’s son by the way, don’t make you feel hungry. The chosen image section is unfortunate (extreme close-ups), many pictures are too dark and so it’s hard to get an idea of the food described in the recipe. Then I actually opt for no pictures at all.

The cookbook does not go on about the study in detail which is completely fair. Just the core arguments are listed. The recipes do without added refined sugar, no additional oil is added – and the recipes are all vegan of course. Yet, for being so against processed foods and all, I found it rather disappointing again to see canned foods in the recipes. Chickpeas and others usually come out of a can. Although claimed to be all about wholefood the cookbook contains recipes with wheat flour, alright, whole grain, but still, wheat flour…

To omit oils in general is quite a controversial thing to advise. When it comes to cholesterol refined sugar and wheat flour are more the “bad guys” than oil could be. The myth still going around that margarine supposedly lowers cholesterol levels seems to a myth as well. Fats and oils though are not all bad per se. Two things are important when talking about fat and oil. Firstly, trans fats which develop at high temperatures (e.g. when frying food). Secondly, the balance between omega-3- and omega-6 fatty acids has to be right. If not used for frying, e.g hemp seed oil, linseed oil, blackseed oil and others are healthy. Olive oil and coconut oil can be used for frying, yet the former is not as temperature-resistant as the latter.

When you are following me already for quite a bit, then chances are, you know about Shaolin, one of our cats, who suffers from a kidney tumor that also affects the pancreas. After trial-and-error for quite some time, involving meds, time and again infusions (also with vitamin c) and even pain killers at times, Shaolin is now meds-free. Well, not completely, because Shaolin gets oil. Every day I mix about 2 ml of oil,  hemp seed oil and salmon oil that is. This mix has proven to be perfect for her, so that nothing else is needed – except for good food of course. “Good food” for cats means no grains (also no rice) and no sugar and lots of meat. Yep, they are carnivores, we are not.

My point is, oil is not bad per se and also, the healthy diet does not exist. It comes down to individual needs. It might be a good thing for one to eat meat, for the other it is like poison. Traditional Chinese Medicine and Ayurveda have understood this thousands of years ago. You have to look at a patient holistically, meaning, individually and looking at the whole of the person (Greek ὅλος = whole) and not just one or two symptoms. But that does not mean that there are no generally unhealthy foods out there, because there are, e.g. wheat or refined wheat, trans fats, refined sugar and more.

Am I a bad person when eating meat? Or am I automatically a good person when omitting meat?

When it comes to meat, you know we are eating mainly vegetarian (except for fish once in a while). The reason for that mainly lies with how meat is produced, not generally with that I cannot kill an animal (hold on before you want to crucify me and read on, please). What I find so barbaric about this whole meat industry is that we artificially fertilise animals over and over again only to get more animals “produced”. These animals live a life completely inappropriate for their species, in too little space, often without sunlight, with food that does not suit their needs until at some point they are loaded onto to a truck to be delivered to some far away slaughterhouse. There they wait in line until they are not just brutally murdered, but often just fatally wounded to perish…

If we would, like many native American peoples did, eat mainly a vegetarian diet and only hunt once in a while a bison which will not only feed the whole community, but will also clothe it and more, I would have far less problems with occasional meat consumption. Yet, it was the white man who slaughtered after his arrival in the New World almost the whole of the buffalo respectively bison population – and not to eat it, no, for sport and to create space for fixed settlements.

The invention of agriculture, meaning, since we are no longer living as nomads, as hunters and gatherers, actually makes it obsolete to farm animals, since there is so much other food around.

As a compromise I pay attention to only buy fish that is caught – not farmed. But if that is really healthy is another question when I think of a until today leaking nuclear plant in Fukushima… Yet, that way, you cannot eat anything at all anymore, because radioactive material does not only go into the water. We all know, there is a water circulation, sooner or later the stuff will evaporate or transpire into the air and will come down as rain later again…

But yes, I admit, I am somewhat of a hypocrite, a little vegan, yet, not even really vegetarian. But I know it. I’m conscious about the food I eat. I omitted meat and my fish consumption is about 1 to 2 fish meals per month. What I actually still want to work on is my dairy consumption. For quite some time I lived the illusion like many others maybe do that milk does not kill anyone and does no harm either. One thinks of green meadows, a farmer gets up early in the morning and walks up on the meadow to milk a cow that just had a calf. The farmer is sharing with the two and oh, it would be heaven of earth… Yet, the reality is grim. We don’t share (not even when it comes to organic milk) with the calf and cow, no the calf is taken and never gets to tastes his or her mom’s milk. And then it is not funny anymore.

So I’m asking myself am I a bad human for still drinking milk or eating cheese? The industry being the way it is makes me as the consumer a companion in crime. Even if I have an idea about how it could or should be it is not like that. So, yes, somehow I am bad. I took the first step, away with the meat, I reduced my caught (!) fish consumption by quite a bit. I hope to be able to omit dairy altogether at some point. When it comes to people with histamine intolerance this change for the better is not easy. Many plant-based milk alternatives contain gluten or are made from nuts and not everyone can cope with that. A already damaged gut (leaky gut) might not be able to absorb vitamin b 12 the way it should be. When omitting meat and everything altogether one might actually want to do the right thing, but do more harm than good. First help yourself then help others – is the credo to bear in mind.

Yet, the opposite is not true in general. Alright, I’m not perfect, but I’m conscious about my consumption (not only when it comes to animals). To be vegan can take strange forms. One might condemn others who are no(t yet) vegans. One might domineer over meat-eating animals and make them vegans by coercion. I have got quite a problem with vegans making their cats vegans. A cat has a hunting instinct for a reason, like it or not, and did it opt for vegan food? Am I not acting against the animal when I force a carnivore to do so and is that not the complete opposite of what veganism should be? Veganism should not be an excuse for the unnatural.

For me being vegan and caring for the environment and a love for nature go hand in hand. To live and to let live. I don’t want to missionise anybody, nor my cat. Only who chooses this deliberately, consciously themselves will stay a vegan.

To omit meat should also mean to reduce the consumption of plastic. To not buy “big corporate”, especially when brands still go on with the practice of animal testing. Fast food is no option because of the packaging to begin with and therefore a salad or a vegan burger from McDonald’s has nothing to do with veganism. So it is possible to be a hypocritical vegan…

China Study cookbook

I got a bit off subject. Back to the cookbook. The recipes often contain tomatoes, canned foods and yeast. For “just vegans” the book may offer delicious recipes, yet, when suffering from histamine intolerance one has to become creative.

I chose one recipe to show what I mean. I changed this recipe to be low histamine. Here the original:

Baked tomatoes with couscous filling

preparation time:

ca. 30 minutes + ca. 15-20 minutes in the oven

difficulty:

normal

ingredients for 6-8 people:

  • 8 large, rather firm tomatoes
  • 3 cups whole grain couscous, already cooked
  • 4 tbsp. vegetable broth powder
  • 1 medium onion, diced
  • 2 cloves of garlic, diced
  • 1/2 cup of fresh basil, chopped
  • 1/2 cup of pine nuts
  • 2 tbsp. yeast flakes
  • 1 tsp. paprika powder
  • 1 1/2 cups frozen leaf spinach
  • sea salt and black pepper to taste
  • 1 tbsp. balsamic vinegar per person, optional

I changed now quite a bit, some things I omitted. Yet, when only eliminating foods one will end up starving. Because we are two people here, I adjusted the amounts. Here is my shopping list:

Baked bell pepper with millet filling

ingredients for about 2 people:

  • 2 red bell pepper
  • 1 small cup millet (still to be cooked)
  • 1 tsbp. vegetable broth powder (homemade)
  • 1-2 cloves of garlic, diced
  • some leaves basil, chopped
  • 1-2 tbsp. hemp seeds
  • 3-4 large leaves of mangold, sliced
  • 1-2 carrots, sliced
  • salt and pepper (I freshly grind pepper and I use Himalayan salt)
  • additional herbs or spices, e.g. curcuma
  • 1 tsp. coconut oil

preparation:

Rinse the millet before cooking. Cook the millet with triple the amount of water. Add carrots and broth powder to the millet. Leave to simmer for about 15 minutes. Then add garlic and mangold and leave to simmer for about another 5 minutes.

If the water is gone too quickly, add some more if needed.

Meanwhile clean the bell pepper, remove the “lid” with the core.

Finally add coconut oil, spices/herbs, hemp seeds and basil to the mix, stir.

Fill the millet mix into the bell pepper.

Preheat the oven to 180 °C. Set the bell pepper into a casserole form and bake for 15 to 20 minutes without cover. If you still have some millet mix left over, scatter it around in the casserole around the bell pepper.

Serve still warm.

Enjoy!

I hope you enjoy it as much as we do. Mangold is my new spinach substitute.

(c) The Histamine Pirate

Pancakes of a different kind…

Millet pancakies vegan or vegetarian

preparation time:

ca. 35 minutes

difficulty:

simple

ingredients for about 2 people:

  • 1 small cup millet
  • 2 small cups water
  • 1 egg OR 1 level tablespoon chia seeds & 3 tablespoons water for egg replacement
  • 25g spelt semolina OR rice semolina (gluten free)
  • leaves of 3 parsley stalks
  • salt & pepper

 

  • 1-2 cloves of garlic, chopped (or more or less, however you like)
  • 1 peeled red bell pepper, sliced
  • oil for frying
  • a little parsley
  • 1 handful of rocket salad
  • dip that you like

IMG_5938

preparation:

Bring the millet with water to the boil, leave to simmer until it’s done respectively until the water is gone. Put aside, leave to thicken.

If you go for the vegan version, prepare the chia egg replacement now and leave it to thicken.

Meanwhile peel bell pepper and garlic. Slice the bell pepper, chop the garlic. Clean the rocket salad and parsley. Pick the parsley leaves off the stalks.

Prepare a dough from millet, semolina, egg or egg replacement from chia, parsley, salt and pepper. The dough will be a little sticky, yet rather firm. If it’s too liquid add more semolina, if it’s too dry add some water.

Heat up oil in a pan, spread some dough into the pan, flatten it and fry from both sides until done – just turn it once. Do the same with the rest of the dough.

To keep the pancakies (mine had a diameter of about 8-10 cm) you can put them on a plate in the oven at about 80 degree celcius.

Fry the bell pepper and garlic just shortly in oil, so that the bell pepper still has some bite to it. Then serve freshly with salad, parsley and dip to the pancakies.

Enjoy!

(c) The Histamine Pirate

How to veganise baking recipes + recipe…

How to veganise baking recipes + recipe

Today I’ll start a little vegan special that has already been running for almost a month on my German speaking blog. Today’s post is about baking in particular which I find the easiest to veganise. The tips are taking the needs when suffering from histamine intolerance into account. Yet, the recipe I’ll be giving you further down might not be suitable for everyone, because the cake contains lemons. And lemons are such an on and off thing with HIT. They are considered to be triggers respectively liberators of histamine, they contain acid, yet, also a lot vitamin c. Most people suffering from HIT can – if even – only tolerate small amounts of lemons. So if you’ll go for this recipe is an individual choice.

I recently got a cookbook on lemons as a gift. So, that’s where my fancy for lemons right now is coming from. Through the book I got to know that cucumbers can actually neutralise a little too much of lemons. To counter-balance too much lemons with sugar is according to the author a bad idea.

In the book I also found a recipe for lemon tray bake – and that made me reminisce my childhood. My grandma used to bake lemon tray bake for basically any birthday party or on other family occasions. That cake was mandatory one could say. I loved it, yet, somehow I never made one myself. Time to change that. With my little vegan special in mind, I thought it might be a great thing to veganise grandma’s lemon tray bake. And there it is.

*** NOT low in histamine ***

Remember, not everyone can tolerate lemons as mentioned above.

Lemon tray bake (vegan)

zitronenblech

preparation time:

ca. 20 minutes + ca. 20-25 minutes in the oven

difficulty:

simple

ingredients for 1 baking tin:

dough:

  • 400g spelt flour
  • 100g browntop millet flour
  • 1 sachet baking powder
  • 10g homemade vanilla sugar
  • 150g coconut sugar OR raw can sugar
  • (pinch of cardamom)
  • grated lemon zest of an untreated lemon (be sure to use organic ones)
  • 200ml oat milk OR any other plant-based milk you like/can tolerate
  • 250g coconut oil
  • 4 level tbsp. chia seeds & 12 tbsp. water
  • squirt of lemon juice
  • pinch of salt

icing:

  • ca. 150 to 200g powdered raw cane sugar
  • 3-4 tbsp. lemon juice
  • 1 tbsp. hot water

preparation:

  1. Prepare the egg replacement from chia seeds and water and leave it to thicken for about 10 minutes.
  2. Whisk the oil and stir in sugar.
  3. Add grated lemon zest, vanilla sugar, salt, (cardamom), lemon juice and finally the egg replacement and whisk until creamy.
  4. Mix the flour with baking powder and add this plus “milk” alternatingly to the mix. Stir until the dough is creamy.
  5. Preheat the oven to 200°C. Preapre a baking tin with baking paper and spread the dough evenly onto the tin.
  6. Bake in the middle of the oven for about 20 to 25 minutes until golden. Remove from the oven.
  7. For the icing, sift the powdered cane sugar and stir in lemon juice and hot water until the mass is creamy. It should be spreadable, yet, not totally liquid.
  8. Spread the icing on the still warm cake and leave it to dry. Cut into squares or other shapes (e.g. with a pizza wheel) to serve.

tip:

The cake tastes even better after one day of resting.

tips – vegan baking:

The original recipe contains more sugar (200g instead of 150g). I like to reduce here usually.

Apart from that 4 eggs are used in the original recipe. To replace one egg a level tablespoon of chia seeds & 3 tablespoons of water do the job. You mix those two and leave it to thicken. The result will be a gelly, somewhat pudding-thing, that will replace eggs in baking, because chia-mix is a great thickener, just like eggs. Some may already be familiar with this from my gluten free baking recipes.

To replace butter (also in the original recipe) in baking I usually go for 1:1 coconut oil.

The same goes for milk. Vegan, low histamine alternatives for milk are for example coconut-, oat-, rice- or almond milk. Plant-based milk alternatives can easily be made at home. For coconut milk and rice milk there are already recipes on my blog.

When buying plant-based milk be sure to get those without sweetener or sugar added, and without thickeners like guar gum.

Because chia mix is not quite as fluffy as eggs I replaced 100g of the originally 500g of flour with browntop millet flour. Browntop millet flour is lighter than spelt flour making the dough fluffier.

With these tips it is possible to veganise many baking recipes which do without whipped cream or whipped egg whites. I’ll have to post something for those as well. For now have fun veganising tray bakes, cookies, marble cake and more.

Enjoy!

(c) The Histamine Pirate

Pirate ship (gluten free)…

I wonder why I never made this before? The pirate needs a ship. There you go.

I categorized this recipe as not low histamine, because there is cocoa in it. There is a debate about whether or not, chocolate respectively cocoa are a problem when it comes to histamine. Chocolate itself is actually not high histamine, but it contains other biogenic amines. I have a separate post about chocolate here. Some people even report that chocolate actually helps them (as a mast cell stabiliser). Try it in small amounts first and see if and/or what amount of chocolate is right for you.

*** NOT low in histamine ***

Pirate ship

piratenschiff2

preparation time:

ca. 40 minutes + ca. 55-60 minutes in the oven

difficulty:

normal

ingredients for 1 cake:

  • 250g butter OR coconut oil
  • 120g raw cane sugar OR coconut sugar
  • 40g homemade vanilla sugar
  • 1 egg (in the original recipe it’s 5, but I supplemented)
  • 3 tbsp. chia seed (flour) + 9 tbsp. water – as egg replacement
  • 55g corn starch
  • 30g coconut flour
  • 20g desiccated coconut
  • 90g browntop millet flour
  • 80g rice flour
  • 30g hazelnut- OR almond flour
  • 65g quinoa flour
  • 1 sachet gluten free baking powder
  • 12 tbsp. milk OR plant based milk
  • 8 tbsp. cocoa powder (without soy lecithin)
  • pinch of cardamom
  • ca. 200g white chocolate

piratenschiff1

preparation:

  1. Prepare the egg replacement from chia seeds and water and set aside.
  2. Mix butter/oil with sugar, vanilla sugar, cardamom, egg and egg replacement.
  3. Add flours and corn starch and mix. Stir in baking powder.
  4. Spread oil/butter in a loaf pan (and scatter desiccated coconut on that – you’ll be able to remove the cake from the pan easier that way). Pour in the dough.
  5. Bake for about 55 to 60 minutes in the preheated oven at 180°C. Leave to cool down and remove from pan. Cut two pieces each from the back and the front of the cake in that way that you’ll have ship’s bow and stern.
  6. Part of those cut-off pieces can serve as “navigating bridge”. Place on top of the cake for that. Build a pirate flag (I used a chop stick as mast) and stick into the ship. Cover the ship with white chocolate.

I changed the original recipe a bit. Not only did I replace some of the eggs (seems to be better tolerated that way), but I also used my own flour mix – and not a bought, pre-prepared one. It’s actually possible to veganise this cake. Replace the remaining egg with a level tbsp. of chia seeds and 3 tbsp. of water in addition to the rest of the chia mix. This cake is sweet and moist. To make it stay that way it’s really a good idea to cover it with chocolate (the moisture will stay inside then).

luna-piratenschiff

(similarly found in the book “Glutenfrei kochen für die ganze Familie” by Anja Donnermeyer)

Enjoy!

(c) The Histamine Pirate

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

Vegan main dish…

Alright, the pictures don’t really convey how great these taste. But don’t judge this recipe by the picture 😉 This vegan cabbage roll (that is naturally lactose free, gluten free, and of course, low histamine) makes a great main dish.

Vegan cabbage roll with chestnut rice carrot filling

preparation time:

ca. 40 minutes of work

difficulty:

normal

IMG_5825 IMG_5826

ingredients for 3-4 people:

  • 4 large, unspoiled savoy cabbage leaves
  • 2 carrots
  • ca. 1/2 cup of rice
  • (1 tsp. coconut oil)
  • 2-3 cloves of garlic
  • ca. 20-25 chestnuts
  • vegetable broth
  • salt, pepper, curcuma
  • at least 4 toothpicks to hold the rolls together
  • side dish you like (tips further down)

preparation:

Carve into the chestnuts forming a cross. Toss into the oven at 200°C for about 17 minutes so that they open up.

Meanwhile prepare the rest. Peel the garlic and chop it. Peel carrots, quarter and chop them. Set 1/2 cup of rice with 1 cup water to cook. Add a little salt (I use Himalayan salt with algae). When boiling add carrots and garlic, leave to simmer for about 20 minutes (or until the water is gone). Add spices to the rice mix. If you like add a little oil.

Set the cabbage leaves over steam (I put them in a colander on top of the rice pot) and let them get soft there (takes about 8 minutes). Occasionally turn them (careful, it’s hot).

While the rice is still boiling, remove the chestnuts from the shell and chop them. The chestnuts can still sit a little in the rice mix in the end.

Now spread the cabbage leaves and put some of the rice carrot chestnut mix on top of them. Roll in the cabbage. Turn the sides in so the filling cannot get out. Fixate with a toothpick (or two if necessary 😉 ).

Heat up a pot or a deep pan with vegetable broth and set the cabbage rolls into it. Leave to simmer with lid on for about 15 minutes.

Remove from the pot/pan and serve still warm.

tip:

Side dishes you might want to serve with the cabbage roll are potato croquettes, red cabbage with apples and chestnut sauce. The rolls also taste great just plain or with only sauce.

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