These delicious muffins are low histamine, gluten and dairy free and make a wonderful easy snack or breakfast! They are perfect for travelling and they will store in a sealed container for a couple of days. They also freeze well and are easily reheated or can go straight to the lunchbox in the morning to defrost in time for afternoon tea. I like to keep a stock in the freezer for emergencies.
The large amount of ginger in the muffins is there for a reason. Ginger is a natural antihistamine, and my go to for having a reaction is to take slice of fresh ginger cut into small slivers, pop in a cup and pour over boiling water. Steep for 5 minutes to make a very strong ginger tea. Drinking ginger tea can help soothe symptoms such as nausea, bloating, migraine, and digestive discomfort.
Using ginger instead of my old high histamine favourite cinnamon, means I am having getting the health benefits of ginger while indulging in a spot of afternoon tea. If you are not a big ginger fan, you can halve the ginger, or add other tolerated spices.
Find out which foods are low and high in histamine and how to shop store and cook them in the Happy Without Histamine low histamine foods list.
Ginger, carrot and apple muffins
Ingredients
- 1/2 cup rice milk or oat milk
- 1 tbsp lemon juice or apple cider vinegar
- 2 medium-sized carrots
- 1 medium apple
- 1 cup macadamia nuts roughly chopped
- 1 and 1/3 cups buckwheat flour
- 1 tbsp ground flaxseed
- 2 tbsp tapioca flour
- 1 Tbsp ground ginger
- 1 tsp baking powder gluten free
- 1/2 tsp bicarb soda
- 1/4 tsp salt
- 3 eggs
- 3 tbsp plus 1 tsp olive oil or coconut oil
- 4 tbsp honey
Instructions
- Preheat oven to 180 C and prepare a 12 hole muffin tray with paper cases.
- Create a ‘buttermilk’ by mixing together the rice milk and ACV. Set aside.
- Grate the apple and carrot in a food processor or by hand. Chop up the macadamia nuts. Set these aside as well.
- Combine the buckwheat flour, flaxseed, tapioca flour, bicarb, baking powder, salt and ginger and mix together.
- In a separate bowl, whisk together eggs, olive oil, honey and “buttermilk” mixture.
- Create a well in the middle of the dry mix and pour the wet mix into it. Mix the wet ingredient mixture into the dry mixture. As you mix, add in the carrots, apples and macadamia nuts.
- Divide the mixture evenly between the muffin papers. Bake for 30-35 minutes, or until the tops are just firm to touch, puffed up in the centre and golden brown.
- Store the muffins in an airtight container at room temperature for up to 3 days, or freeze.
Notes
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content may vary.
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Ultra-Low Histamine Meal Plan
Recipes just like this are in the Ultra-Low Histamine Meal Plan along with many more. Your low histamine elimination diet made easy, with 4-weekly meal plans, over 55 recipes, and prep guides and shopping lists for each week.
7 easy low histamine food swaps
Eggs are generally considered high histamine and I know i cannot tolerate them. 3 eggs seems like it would be a problem for many with histamine intolerance? Also seems like a lot of eggs for 12 muffins, making it even more problematic. Not trolling, just wanting to understand. They sound delicious and I would love to have them work for me.
Hi Cheri, Raw egg whites are histamine liberators, however, most people do tolerate well-cooked eggs. Chia seeds can be used to make recipes egg-free. 1 Tbsp Chia seeds to 3 Tbsp water and let sit for 15 -20 minutes before adding at the same step as eggs. Flax eggs can also be used. I haven’t tested this recipe replacing all eggs with flax or chia or egg replacer, however, I have had reports back that it does work. Applesauce is another common egg replacer you can try (I have an applesauce recipe on the website). I hope that helps and you can try one of those methods and let me know how it works for you.
Eggs are allowed on the HIT diet if they are organic pastured eggs which are not fed soy or gmo corn. Hard to find if you don’t know a farmer but I have found them occasionally on Azure Standard. I am blessed to have a local homesteader who provides me with these type of eggs at $7.00 dozen. Good luck.
I find my clients are fine with store bought free range eggs, so it is not always necessary to go out to a farm.
Could coconut flour be used in place of buckwheat flour?
I haven’t tested it with coconut flour, but you could try it. Coconut flour needs more liquid, so You could add 1/3 more liquid and see how it goes!