Easy Creamed Corn

Low-amine creamed corn (low-amine, easy recipe, gluten-free, soy-free, nut-free, tomato-free, vegetarian)

1 package frozen corn (1lb/16oz)

1/2 C Neufatel cheese or cream cheese

1/2 tsp salt

1/2 tsp black pepper

1 Tbsp chives

1 tsp garlic powder

1 1/2 C water

1 chicken bouillon cube (or vegetable stock for vegetarian option)

• Mix all ingredients together in a pot and cook, while stirring, until cream cheese and chicken bouillon are completely dissolved.
• Reduce to desired consistency.
• Serve hot.

AMINE BREAKDOWN:

Very Low Amine: corn, salt, black pepper, chives, garlic powder, water

Low Amine: Neufatel cheese or cream cheese

Very High Amine: chicken bouillon or vegetable bouillon

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Pea Shoots

Pea Shoots sautéed in Garlic, Ginger, and Onion (low-amine, gluten-free, soy-free, dairy-free, tomato-free, nut-free, vegan, vegetarian).

Pea shoots are a low-amine, colorful, tender, fun dish to add to any meal (who doesn’t like a vegetable with so many curly-Q’s in it?). It’s light, and comes together very well with the low-amine sauce used. It is simple to make, and can work as a low-amine entrée  or low-amine side dish.

1 bundle pea shoots (tight bundle should be about 4″ in diameter)

1 Tbsp safflower oil

1 Tbsp sesame oil substitute

2 Tbsp soy sauce substitute

2 tsp sugar

1 tsp corn starch

1 Tbsp ginger, grated

6 cloves garlic, chopped

2 Tbsp red onion, chopped finely

• Mix sugar, sesame oil substitute, soy sauce substitute, corn starch, and ginger together. Stir until sugar and corn starch are dissolved. Set aside.
• Heat 1 Tbsp safflower oil in wok on high temperature.
• Add garlic and red onion. Cook until fragrant and onions are starting to go translucent.
• Add pea shoots and toss rapidly so that the pea shoots cook quickly and evenly. When they start to soften, add sauce mix and continue tossing pea shoots.
• When cooked to desired doneness, remove from heat and plate immediately.
• Serve while hot.

AMINE BREAKDOWN:

Very Low Amine: pea shoots, corn starch, ginger, garlic, red onion

Low Amine: safflower oil, sesame oil substitute, soy sauce substitute, sugar

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Garlic Green Beans (low-amine, gluten-free, soy-free, dairy-free, egg-free, nut-free, paleo, tomato-free, low-fat, low-carb, vegan, vegetarian)

Low-amine Garlic Green Beans (low-amine, gluten-free, soy-free, dairy-free, nut-free, tomato-free, egg-free, fish-free, paleo, low-fat, low-carb, vegetarian, vegan).

This simple, low-amine side dish is delicious, filling, and easy. Low-amine Garlic Green Beans are a lovely accompaniment to almost any meal.

1 lb green beans, stem-end removed

2 Tbsp garlic, pressed

2 Tbsp safflower oil

Salt & Pepper to taste

Low-Amine Green Beans, Washed and Prepped.

• Cook green beans in a double-boiler to steam them. When they have reached just under-done, remove from heat.
• Heat oil in a large non-stick pan. Add garlic and cook till fragrant.
• Add green beans and toss well. Cook until green beans have reached desired doneness. Sprinkle with salt & pepper.
• Serve hot.

AMINE BREAKDOWN:

Very Low Amine: green beans (low in histamine, high in tyramine), garlic, salt, pepper

Low Amine: safflower oil

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Chestnuts and Brussels Sprouts (low-amine, gluten-free, soy-free, dairy-free, vegan, paleo)

Chestnuts and brussels sprouts plated with chestnut puree (low-amine, gluten-free, soy-free, dairy-free, paleo, vegan, vegetarian)

If you can eat bacon or prosciutto, for the love of god, crumble some up into this recipe. Use the bacon fat as flavoring. It would be marvelous. However, as with most of us low-amine eaters, that’s not a possibility. I am still pondering ideas on how to make a fake bacon that won’t be full of amines, but that’s a story for another day. For now, a simple, easy recipe.

10 brussels sprouts, halved

6 chestnuts, quartered

1 Tbsp safflower oil

5 chestnuts, pureed

1/2 C rice milk

3/4 tsp sugar

Salt, to taste

Black pepper, to taste

Chestnuts and brussels sprouts

• Puree 5 chestnuts until very fine. Add sugar and rice milk, and continue processing until smooth. Pour chestnut puree into a small ziplock bag, seal, and set aside.
• Heat cast iron skillet to medium with oil. Add brussels sprouts, face down. Cook until browned, then toss. Continue cooking until almost done, about 5 minutes.
• Add salt, to taste.
• Add chestnut halves and cook (toss/stir as needed) until chestnuts are heated through.
• Grab serving plate. Snip tiny corner piece off the chestnut puree bag. Pipe a pattern onto the plate (or just serve sauce on the side in a small ramekin, if desired), then stack brussels sprouts and chestnuts on top.
• Crack fresh pepper over the top and serve.

AMINE BREAKDOWN: 

Very Low Amine: brussels sprouts, rice milk, salt, black pepper

Low Amine: safflower oil, sugar

High Amine: chestnuts

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Featured on Cybele Pascal.

Garlic Broiled Brussels Sprouts

Garlic broiled Brussels sprouts, served with Quinoa Salad, Cilantro chutney, and Baked chicken marinated in pear, sage, and ginger.

This simple, easy side dish is delicious and quick. It’s nice to have some fast low-amine recipes that can be cooked quickly and set aside to keep warm – especially when you have other things that need to go in the oven. I cooked these garlic Brussels sprouts before putting pear-marinated chicken drumsticks in the oven, and they were still warm when the chicken was served a half-hour later.

1 lb Brussels sprouts

2 tsp garlic powder

2 tsp safflower oil

1/2 tsp salt

• Preheat oven to broil, with the rack at the top.
• Wash all Brussels sprouts and cut in half lengthwise, and put into a large bowl (a thick glass bowl is best).
• Drizzle oil and seasonings on top, and toss well until everything is well coated.
• Lay on a cookie sheet, cut-side up.
• Broil for about 5 minutes, or when they start to char.
• Serve immediately, or put back in the “tossing bowl,” cover with foil, and wrap the whole bowl in a towel to keep it warm.

AMINE BREAKDOWN:

Very Low Amine: Brussels sprouts, garlic powder, salt

Low Amine: safflower oil

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Vanilla Glazed Carrots

Vanilla Glazed Carrots with Steamed Clams

I’ve never been big on sweet things, so I was surprised when I had a sudden craving for something sugary. Given, my version of “sweet” is probably barely on the edge of sweet for most people. As carrots have an earthy sweetness to them, I added minimal sugar and helped enhance the flavor with vanilla.

2 Tbsp  sugar

1 Tbsp vanilla extract

3 Tbsp butter (or butter substitute for dairy-free or vegan)

12 medium carrots

1/2 C water

• Wash and cut carrots lengthwise, and then in half again to shorten them.
• Heat butter, sugar, and vanilla in large pan on medium. Be careful to dissolve sugar in evenly – don’t burn it!
• When fully dissolved, add water and carrots.
• Cook on medium high for 5 minutes, covered.
• Remove lid, and cook for 5 minutes on medium, uncovered. Stir often to prevent burning. The liquids should reduce into a light syrup glaze.
• Serve with a spoonful of the glaze poured over the top.

AMINE BREAKDOWN:

Very Low Amine: butter (or butter substitute for dairy-free or vegan), carrrot, water, vanilla extract

Low Amine: sugar

Baby Bok Choy with Garlic & Ginger

Baby Bok Choy with Garlic & Ginger

Bok Choy is a simple green with a lovely texture. Even when cooked through, it has a crispness to it that plays very well with other textures in a meal. I find that simplicity is good with bok choy, so I prefer to use distinct flavors.

30 baby bok choy, well washed

2 Tbsp safflower oil

2 Tbsp minced garlic

2 Tbsp minced ginger

1/4 tsp salt

1/2 tsp white pepper

1 tsp cornstarch

1/2 C stock / broth (homemade stock is best for a low amine diet)

2 Tbsp soy sauce substitute (optional)

2 Tbsp green onions, sliced thin

Crack of fresh black pepper on top

• To help get rid of pesticides, I soak mine and give them a vigorous dunking in a big bowl of water with a couple teaspoons of ascorbic acid. Shake dry before cooking.
• Heat oil in large pan to medium high. Wok is preferred.
• Cook garlic and ginger until just fragrant.
• Turn heat to high and add bok choy, salt, and pepper. Mix together well.
• Stir fry for three minutes, or until bok choy starts to soften.
• Dissolve cornstarch into the chosen stock.
• Add stock and (optional) soy sauce substitute to pan and mix well.
• Cook for 7-10 minutes, uncovered.
• Sprinkle green onions over the top and serve (I forgot mine for the photo).

AMINE BREAKDOWN:

Very Low Amine: baby bok choy, garlic, ginger, salt, white pepper, cornstarch, green onions, black pepper

Low Amine: safflower oil, homemade stock, soy sauce substitute

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Crisp Baked Truffle Okra with Feta

Baked okra with feta

Okra is delicious fresh, just barely cooked, or fried. Cooking it can get tricky, though. It has a tendency, when not cooked properly, to develop a huge amount of slime. I’ve been challenging myself to come up with tasty, different ways to use okra, and this one definitely hit the spot. This low amine okra dish is a side dish that everyone will love, even those who haven’t liked okra in the past.

Raw okra and seasoning bag

20 small okra

2 Tbsp Feta, finely crumbled

15 drops black truffle oil (omit or reduce if extremely amine sensitive)

1 tsp thyme

Heavy pinch salt

Pinch of white pepper

1/4 tsp (heaping) ascorbic acid

2 Tbsp safflower oil

2 tsp water

Seasoned raw okra

• Preheat oven to 350 degrees, and lightly grease a cookie sheet.
• In a quart sized ziplock, add ascorbic acid, water, truffle oil, salt, white pepper, thyme, and grapeseed oil.
• Make sure you choose small, evenly sized okra so that they cook at the same rate.
• Wash okra with cold water and pat dry. Having everything dry with okra is important to prevent the mucus/slime that okra is known for when prepped or cooked improperly.
• On a dry cutting board, with a dry knife, cut okra lengthwise.
• Put okra in bag, seal, and shake vigorously for a few seconds to ensure all the okra is well coated.
• Lay okra on cookie sheet, seed side up. Bake on middle rack, uncovered, for 20 minutes.
• Serve with feta crumbled over the top.

AMINE BREAKDOWN:

Very Low Amine: okra, thyme, salt, white pepper, ascorbic acid, safflower oil, water

Low Amine: feta

Very High Amine: truffle oil

Nectarine Ginger Quinoa

Zesty cod with nectarine ginger quinoa and apricot puree

I went camping this last weekend and brought fish to cook and nectarines to eat. But I didn’t end up getting to either. The prospect of salmonella with my nectarines sounded a little less than appetizing, so I decided to cook them into a nectarine and rice dish. But quinoa was already in the fridge. I roll with the punches. Let’s do this. Nectarine Ginger Quinoa, why not? Glad I did – it was delicious!

2 unripe or barely ripe nectarines

2 C cooked quinoa, cold

4 Tbsp fresh minced ginger

1/2 tsp ascorbic acid

2 Tbsp safflower oil

1/2 tsp cayenne pepper (high in amines and spicy – alter for taste and amine tolerance)

Nectarines and ginger cooking

• Turn burner to low/medium and add oil and minced ginger.
• Saute until fragrant, about two minutes.
• Add nectarines and cayenne pepper and gently cook (you don’t want them to mash into nectarine slop) for about 5 minutes on medium low heat.
• Add lime juice and quinoa.
• Stir together and cook. I turn up the heat a little bit and let it blacken some bits of the nectarine and quinoa, but that is a personal preference. It isn’t necessary. Cook for 3-5 minutes, or until quinoa is hot all the way through.
• Serve.

AMINE BREAKDOWN

Very Low Amine:  quinoa, ginger, ascorbic acid

Low Amine: safflower oil

Very High Amine: cayenne pepper, nectarine  (low in tyramine, high in histamine)