Onion Pasta Sauce (low-amine, gluten-free, soy-free, tomato-free, nut-free, dairy-free, low-carb, low-fat, paleo, vegetarian, vegan)

Low-Amine Onion Sauce with Gluten-Free Quinoa Noodles

An alternative to cream- or tomato-based pasta sauces is a simple onion sauce. An added benefit to tomato-free onion sauces is that they’re great if you’re sick. Onions create heat in your body, and help you burn out the bad stuff. Since I’m still under the weather (going on two weeks now), I made myself a giant batch of this onion sauce with my gluten-free quinoa noodles.

6 C sweet onion, diced

2 1/2 C red onion

15 cloves garlic, pureed with 1/4 C water

1 C loosely packed parsley leaves, minced

1 1/2 tsp salt

1 Tbsp cornstarch

3 C beef broth

1 tsp ascorbic acid

1/2 tsp Sichuan peppercorns, crushed

4 Tbsp butter (or butter substitute. I use soy-free Earth Balance butter substitute)

• Heat large saucepan to medium high. Add butter. Add onions.
• Cook until onions start to sweat. Add garlic, parsley, and salt. Cook until onions are cooked through.

Low-Amine Onion Sauce for Pasta

• Mix cornstarch in with beef broth. Add beef broth, cornstarch, and ascorbic acid. Reduce heat to medium. Cook for 10 minutes, stirring often.
• Add Sichuan peppers 5 minutes from the end.
• Serve hot over preferred noodles.

Low-Amine Onion Sauce served over Quinoa Spaghetti Noodles (low-amine, gluten-free, soy-free, tomato-free, nut-free, dairy-free, low-carb, low-fat, paleo, vegetarian, vegan)

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Shredded Beef with Cumin and Cilantro

Shredded Beef with Cumin and Cilantro (low-amine, gluten-free, soy-free, dairy-free, nut-free, nightshade-free, paleo, shellfish-free, low-carb).

I require a lot of protein to make it through my days because I’m pretty active. This low-amine shredded beef recipe is easy and very satisfying. The flavors meld together in a slightly Mexican / Indian direction. I did not make the low-amine shredded beef spicy at all out of courtesy to my Sugar (he doesn’t do face-meltingly, mind-numbing spicy foods like I do), but if you can handle the heat, this recipe is just BEGGING to be spicy. For fully gluten-free, use gluten-free bread, gluten-free tortillas, or lettuce or cabbage wraps.

3 lb bottom sirloin roast (low-amine beef roast)

1/4 C safflower oil

4 medium onions, quartered

1 large shallot, diced

10 cloves garlic, pressed

3/4 C applesauce (unsweetened)

2 C beef broth

1 large bunch parsley (stems discarded), minced

Celery heart and bitters, minced

3 bay leaves

2 Tbsp savory

2 Tbsp marjoram

1 tsp cinnamon

2 tsp salt

4 Tbsp cumin

1 Tbsp coriander

1/2 tsp ascorbic acid

1 C cilantro, minced

Habanero, Cayenne, or Jalapeno, if you can take the heat. To taste.

• If beef roast has kitchen twine around it, remove and discard twine.
• In a large stock pot, add all ingredients except cilantro. Turn temperature to medium high and once to temperature, reduce to a simmer.
• Simmer for 3 hours.
• Remove bay leaves.
• Remove low-amine beef and set on large cutting board.
• Using two forks, shred beef. Set aside in a large bowl.
• Use an immersion blender (or food processor, in batches) to blend onions, parsley, and remaining low-amine stock pot ingredients. Blend until very smooth.
• Add cilantro to beef, and add in puree one spoonful at a time until desired consistency is reached. Any left over can be saved for cooking with beans, as the base of a low-amine soup, served over rice, or more.
• Mix beef, puree, and cilantro together well and serve on toasted Ciabatta rolls, gluten-free hamburger buns, lettuce wraps, over rice, or however desired.
• Enjoy!

Shredded Beef with Cumin and Cilantro (low-amine, gluten-free, soy-free, dairy-free, nut-free, nightshade-free, paleo, shellfish-free, low-carb).

AMINE BREAKDOWN:

Very Low Amine: onion, shallot, garlic, applesauce, parsley, celery heart and bitters, bay leaves, savory, marjoram, salt, cumin, coriander, ascorbic acid, cilantro

Low Amine: beef, safflower oil, beef broth

High Amine: cinnamon (high Histamine, low Tyramine)

Very High Amine: Habanero, Cayenne, or Jalapeno

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• Fall-off-the-Bone BBQ Beef Ribs (low-amine, gluten-free, soy-free) (aminerecipes.com)
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Warm Brown Rice Salad (low-amine, gluten-free, soy-free, dairy-free, egg-free, fish-free, tomato-free, low-fat, vegetarian, vegan)

Warm Brown Rice Salad with Chestnuts, Pomegranate, Squash, Red Onion, and Watercress (moderate amine, gluten-free, soy-free, dairy-free, fish-free, tomato-free, egg-free, low-fat, vegetarian, vegan).

Low-Amine Warm Brown Rice Salad makes a great vegetarian entrée, or a side dish. It blends sweet and savory with a bit of a tart edge that keeps your mouth interested. The chestnuts and low-amine squash give it an earthy flavor that help ground the dish.

Yield: 6-8 servings

1 acorn squash

1 medium red onion

4 Tbsp safflower oil, divided (3,1)

2/3 jar chestnuts (about 6-8 chestnuts)

2 C cooked brown rice

1 tsp ascorbic acid

6 Tbsp balsamic vinegar substitute, divided

1 1/2 C pomegranate seeds (in the above photo I used strawberry because three separate stores didn’t carry pomegranates. Sad! Strawberries worked well, flavor-wise, but added a lot of amines)

1 C watercress, chopped

1/2 tsp salt

• Cut squash in half and remove seeds (save for roasting later, if desired). Roast squash at 400 degrees, cut-side down, in a pan with a half inch water, until just tender. Alternately, you can also cut a slice in the squash with a knife (so that steam can escape), and microwave it for about 8 minutes. Cut in half, seed, and you’re done.
• Cook brown rice using instructions on the bag.
• Once cooled enough to handle, peel squash and cut squash flesh into small cubes (1/2″ x 1/2″).
• Dice red onion and saute with 1 Tbsp oil and 1/2 tsp salt until they start to sweat and turn translucent.
• Chop chestnuts.
• Add squash, chestnuts, 3 Tbsp safflower oil, and red onion to a Pyrex pan. Gently mix well, and roast them at 400 degrees (middle rack) for 20 minutes.
• When the roasting is almost done, mix 2 C warm rice with 3 Tbsp balsamic vinegar substitute.
• Toss roasted ingredients, pomegranate seeds, and watercress with the rice.
• Drizzle remaining 3 Tbsp balsamic vinegar substitute over the top and serve, garnished with watercress or parsley.

AMINE BREAKDOWN:

Very Low Amine: acorn squash, red onion, brown rice, ascorbic acid, pomegranate, watercress, salt

Low Amine: safflower oil, balsamic vinegar substitute (high in Histamines due to blueberry juice)

High Amine: chestnuts

Very High Amine: strawberries (only use if necessary – pomegranates are better)

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Fish Patties (low-amine, gluten-free, soy-free, dairy-free, low-fat, low-carb, paleo)

Fish patties (low-amine, gluten-free, soy-free, dairy-free, low-fat, low-carb, paleo)

Fish patties make a nice low-carb option to larger patties of the burger variety. They are filling, flavorful, and make a great addition to any meal. I highly suggest serving it with a sauce or flavorful oil with an ascorbic acid vinegar substitute (suggestions: nuoc cham, Sesame Oil Substitute cilantro chutney, or cashew cream (sour cream substitute)).

2 lbs minced cod

1 carrot, grated

1/2 yellow onion, chopped

1/2 C chopped green onions

1 egg

1/3 C ground cashews

1 tablespoon low-amine mayonnaise

4 Tbsp minced garlic

1 tsp freshly ground black pepper

2 Tbsp minced parsley

1 Tbsp safflower oil

• In a large bowl, mix together all the ingredients. Form into small (1 1/2″ – 2″ diameter) patties.

Fish patty ingredients

• Turn burner to medium and heat a pan with a bit of oil (you can use less if you use a non-stick pan).
• Arrange fish patties in the pan, but leave plenty of room to flip them.

Fish patties frying in a cast iron skillet

• Cook, uncovered (10 minutes each side) or until golden brown.

AMINE BREAKDOWN:

Very Low Amine: carrot, onion, green onion, garlic, black pepper, parsley

Low Amine: cod, egg, cashew, low-amine mayonnaise, safflower oil

 

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Curried Chicken (low-amine, gluten-free, soy-free, tomato-free, coconut-free, paleo)

Curried Chicken (low-amine, gluten-free, soy-free, paleo, no tomato curry, no coconut curry)

Chicken is a great low-amine meat, so long as you remove the skin before cooking.  Keeping a skinless chicken tender can be a bit tricky, though. To keep the moisture in, we’ll be simmering the chicken in a curry sauce. Even just a year ago, I would have thought myself crazy for not adding tomato to the pot, but in the interest of keeping the amines in food low, this will be a tomato-free, coconut-free curry chicken recipe.

Raw ingredients for low-amine curried chicken.

Serves 5

18 drumsticks

2 Tbsp butter

2 Tbsp safflower oil

2 large onions cut into strips

1 apple or unripe pear

10 cloves garlic, minced

1 tsp paprika

1 large bay leaf

1/2 C parsley, minced

1 tsp salt

1/2 tsp white pepper

3 C chicken stock

1/4 C curry powder (get a kind that has no mustard in it. Mustard is high in amines)

1 Tbsp coriander powder

1 Tbsp cumin

Cayenne pepper (or other pepper, to taste)

1/2 C rice milk

2 Tbsp cornstarch

Juice of 1 lime

• Remove chicken skin. Discard. Score chicken meat three or four times per leg (two scores on each side is ideal).
• In a deep soup pot, heat the butter and oil. Brown chicken in batches and set aside on a plate.

Browned chicken drumsticks for low-amine curried chicken.

• Using the same oil and pot, saute onions and apple until onions are just starting to caramelize.

Onions, pear, and parsley cut for low-amine curried chicken.

• Add garlic, paprika, bay leaf, parsley, salt, white pepper, curry powder, coriander, cumin, chicken stock, and cayenne. Cover and simmer over medium-low heat for about 10 minutes.
• Carefully return chicken to the pot and mix in well with seasoned liquids, onion, and apple. The liquids should come to almost the top of the chicken.

Browned chicken drumsticks returned to pot of spices and liquids.

• Cover, and turn stove to medium-high until starting to boil. Reduce to a medium-low simmer for 30 minutes.
• In a small bowl, mix rice milk, lime juice and cornstarch.
• When the 30 minutes is up, stir rice milk mixture into the pot (make sure it mixes in well so that you don’t end up with clumps of cornstarch).
• If not already fork-tender, simmer until it is.
• Serve over quinoa, rice, or other starch. Ladle sauce over the top.

Curried chicken served with a quinoa salad, horseradish avocado lime dressing, and a modified ras el hanout spiced spaghetti squash.

AMINE BREAKDOWN:

Very Low Amine: onion, apple, garlic, parsley, bay leaf, salt, white pepper, curry powder, coriander, cumin, rice milk, cornstarch

Low Amine: chicken drumsticks, butter, safflower oil, chicken stock

Very High Amine: paprika, cayenne, lime

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Leek and Sweet Potato Frittata (low-amine, gluten-free, soy-free, dairy-free, vegetarian)

Slices of low-amine leek and sweet potato frittata

I’m usually up to make elaborate meals, but today I wanted something easy. There is very little as easy or as low-amine as a Frittata, and you can make it out of all kinds of leftover vegetables in your fridge, if you didn’t plan on this particular low-amine frittata.

Frittatas are flexible. You can use just about any vegetables, just saute them first. Here are my raw ingredients.

10 eggs (I used 6 eggs and the equivalent volume of four eggs with four egg whites)

1 small sweet potato, cut in half and sliced thinly

1/2 leek, well washed and sliced thinly

1/2 onion, sliced thinly

1 medium or large carrot, sliced thinly

Approx 10 tiny brussels sprouts, halved (or 5 normal-sized ones, quartered)

1/2 tsp salt

1 tsp black pepper

1 tsp garlic powder

1 tsp dill (1 tsp fresh, minced or 2 tsp dried)

1 Tbsp safflower oil

• Preheat oven to 350 degrees Fahrenheit.
• Saute oil, onion, and leek together until the onion starts to sweat.

When onions are starting to sweat, add carrot and sweet potato

• Add carrot, sweet potato, dill, salt, garlic powder, and pepper.
• Saute vegetables, uncovered, on medium to medium high until the carrot and sweet potato start to soften. If they get a tiny bit of char on them, that’s alright.
• Grease a pie pan with oil or butter.
• Pour vegetables into pie pan.

Low-amine frittata vegetables in the pie pan

• Crack all eggs into a bowl and beat well.
• Pour eggs over vegetables.
• Garnish outer edge of pie pan with brussels sprouts.

Low-amine frittata vegetables covered in egg, surrounded by brussels sprouts, and sprinkled with dill and black pepper on top. Ready for the oven!

• Crack fresh pepper over the top, and sprinkle with additional dill.
• Place in oven for 15 minutes.

Low-amine, dairy-free frittata

• Cut into pie slices and serve warm.

AMINE BREAKDOWN:

Very Low Amine: leek, onion, sweet potato, carrot, brussels sprouts, salt, black pepper, garlic powder, dill

Low Amine: safflower oil

Moderate/High Amine: eggs (the more you cook eggs, the higher  in amines they become)

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Cardamom Saffron Rice

This simple low amine rice dish is a colorful, mild carb side dish that works very well with Indian or curry flavors. I like the cardamom in it quite a bit, and though I felt like I added a lot of them, I would add even more than this recipe calls for if you like cardamom. For me, personally, I could have gone a little heavier.

2 C medium grain white rice

3 – 3 1/2 C water

20 small cardamom pods

1 Tbsp safflower oil

1/2 tsp salt

1 pinch saffron

1 very small onion, diced

• Wash your rice.
• Add all ingredients to a rice cooker and start it cooking. About halfway through, stir well so that ingredients are well mixed.
• Serve hot.

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AMINE BREAKDOWN:

Very Low Amine: rice, water, cardamom, salt, saffron, onion

Low Amine: safflower oil

Low Amine “Stuffed Jalapenos” Substitute

Cream cheese stuffed jalapeno substitute with zucchini

I love stuffed jalapenos. But they’re quite off limits, since jalapenos are peppers, and peppers are very high in amines. To remedy this lack of stuffed jalapenos in my life, I decided to make a low amine stuffed jalapeno that is made with zucchini instead, carved like little boats. I try to get smaller zucchini so that I can cut them in half lengthwise and then in half again, and carefully use a spoon (a grapefruit spoon is perfect for this) to dig out a trench in the zucchini. To add the kick that I’d be missing, I utilize a much hotter pepper, but in a smaller quantity, giving these cream cheese stuffed zucchini appetizers a kick like their original jalapeno predecessors. For vegans, you can also substitute the cream cheese with Tofutti. It works just as well.

This recipe was for a large party, and makes 48 stuffed zucchini snacks. Scale down if for a smaller party/dinner.

2 C cream cheese (or Tofutti)

4 tsp cumin

2/3 C onion, minced (I pulse mine in a food processor)

1/2 C cilantro, minced

1 tsp salt

1 tsp black pepper

1/4 habanero (or 1/2 Thai bird chili, for a milder flavor), seeded and minced very finely. Be sure to wear gloves when handling habanero peppers.

12 small zucchini

Pick zucchini that are small. 6″ or under.

• Mix everything but the zucchini together in a large mixing bowl.
• The cream cheese mixture is better if you can leave it in the fridge overnight, so make the cream cheese mix the night before if possible. If not, that’s okay, it will just be 10% less awesome.
• Preheat oven to 375 degrees Fahrenheit.
• Slice zucchinis in half lengthwise and then in half again, and carefully use a spoon (a grapefruit spoon is perfect for this) to dig out a trench in the zucchini.

Cream cheese stuffed jalapeno substitute done by carving out a zucchini trench.

• Fill trenches with a heaping scoop of cream cheese mixture.
• Arrange cream cheese stuffed zucchinis on a cookie sheet.
• Bake for 15 minutes, or until cream cheese is well browned on the top.
• Serve hot.

AMINE BREAKDOWN:

Very Low Amine: cumin, onion, cilantro, salt, black pepper, zucchini

Low Amine: cream cheese (or Tofutti)

Very High Amine: habanero, Thai bird chilie

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Lamb Onion Asparagus Pastry

Lamb asparagus onion pastry, plated with garlic white pepper brussels sprouts and garlic shallot scallops.

This hearty, low-amine dish can be served for breakfast, lunch, or dinner. It is relatively simple to make, and is a nice savory break from more sweet pastries. Originally, this recipe was a high amine bacon onion tart, but I’ve made some changes to make it a low amine pastry and some alterations to the flavor palate.

1/2 lb ground lamb (I used a full pound in mine, but would suggest a half pound in the future)

3 T butter

2 Tbsp canola oil

2 large yellow onions, thinly sliced lengthwise

1 bunch thin asparagus (top 2-3″ of asparagus tips only), or about 1 C (reserve midsections for stir fry or other dish, and ends can be saved for making broth)

8 cloves garlic, minced

3 Tbsp minced parsley

1 ½ cups flour (or gluten-free flour, but expect it to take a bit longer to cook, and it will not rise much)

2 tsp dry mustard

1 ¼ cups milk

3 eggs, lightly beaten

1/2 tsp salt

Pepper, to taste

• Preheat oven to 425 degrees.
• Cook ground lamb in a large pan over medium-high heat, breaking it up as it cooks. Once it is nearly cooked through, remove from heat.
• While ground lamb is cooking, whisk together dry mustard, flour, and pepper.
• Add milk and eggs to flour and stir till smooth. Let batter rest for 10 minutes.
• Drain lamb fat into large Pyrex pan. Add 2 Tbsp canola oil. Put Pyrex pan in the oven.

Onions, sliced lengthwise

• In the pan the lamb was cooked in, add butter, onions, salt, and pepper. Cook on medium-high heat and cook till starting to caramelize. Add garlic, parsley, and asparagus tips. Cook until onions are caramelized to a light/medium brown.

Caramelized onions and asparagus, almost done.

• Remove baking dish from oven, pour in batter, and sprinkle with lamb, caramelized onions, and asparagus tips.

Lamb asparagus and onion pastry, uncooked

• Return pan to oven and bake until puffed and golden brown, about 30 minutes.

Low-amine lamb asparagus onion pastry, hot from the oven. I used gluten-free flour with mine, and found it did not rise the way I expected and took a bit longer to cook, but still tasted great.

AMINE BREAKDOWN:

Very Low Amine: onion, asparagus, garlic, parsley, flour, milk, salt, pepper

Low Amine: lamb, butter, canola oil, milk

Moderate Amine: egg

Very High Amine: dry mustard

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Sour Onion Broil

Broiled Sour Onions served with a Tangy Garlic Cod and Cilantro Rice

These thick onion slices make a fabulous side dish for any low amine meal. I used to make these with lemon juice and olive oil, so hadn’t made them since starting my amine-free diet. I decided to use a lemon substitute instead, and it worked out fabulously! These low amine onions were a powerhouse of flavor, and so stupid easy that I could make them every day.

1 large red onion

2 large yellow onion

2 Tbsp Safflower oil

2 Tbsp ascorbic acid

4 Tbsp water

Fresh cracked black pepper

Sea salt, to taste

Sour Onions with pools carved to collect liquid

• Preheat oven to 450 degrees.
• Peel both onions and cut top and bottom ends off.
• Slice each onion into three or four big onion ring slabs (about 3/4″ thick) and set on cookie sheet to bake.
• Using the point of a paring knife, “carve” two small dents into each onion, about the diameter of a dime. These pools will help hold the sour liquid so it does not simply run off onto the pan.
• Mix ascorbic acid and water together. It should mostly dissolve. Pour over the top of onions.
• Drizzle Safflower oil over the onion rings.
• Crack pepper and salt over onion rings.
• Bake for 15 minutes, then broil for another 5 minutes to lightly blacken them on top at the edges, to give them a “grilled” look.
• Serve.

Sour Grilled Onions

AMINE BREAKDOWN:

Very Low Amine: red onion, yellow onion, ascorbic acid, water, black pepper, salt

Low Amine: safflower oil

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