The Little Book O Muf
TheLittle Booko Muf insYasmina Ykelenstam
Copyright 2014 by Yasmina Ykelenstam, the Low Histamine Chef.LHC Productions.All rights reserved. No part o this publication may be reproduced,distributed or transmitted in any form or by any means, includingphotocopying, recording, or other electronic or mechanical methods,without the prior written permission o the publisher, except in thecase o brie quotations embodied in critical reviews and certainother noncommercial uses permitted by copyright law. Forpermission requests, write to the publisher, addressed “Attention:Permissions Coordinator,” at the address below.Yasmina Ykelenstam12 Holme ield CourtLondon, NW3 4TTwww.thelowhistaminechef.comBook Layout 2014 BookDesignTemplates.comThe Little Book o Muf ins/ Yasmina Ykelenstam, The LowHistamine Chef. — 1st ed.3
ABOUT THE AUTHORYasmina Ykelenstam is the author o ten low histamineebooks: The Anti-Detox, The Anti-Cookbook, The Anti-CookbookPaleo, The Low Oxalate Cookbook, Low Histamine On the Go, TheLow Histamine Dessert Book, The Low Histamine Beauty SurvivalGuide, The Low Histamine Lifestyle 101 Guide, The Little Book ofMu ins and The DAO Support Cook Book. Previously, she wasan international television news producer, writer, researcherand contributing reporter for CNN and the BBC, where shespent over a decade covering con licts, including the Iraq War.She has covered stories ranging from Libya’s renouncement o WMD, to reporting from the Saddam Hussein trial in 2005,Hezbollah’s anti-government protests and a prolongedassassination campaign targeting Lebanese political igures andjournalists.
In 2006 she was a member o the CNN team awarded anEdward R. Murrow for coverage o the 2006 Lebanon War.Her irst step to recovery was giving it all up.Yasmina can now be found lugging a yoga mat, juicer andpositive attitude across various continents, in search o theperfect anti-lifestyle.Don't forget to connect with her on Facebook and sign up tothe Low Histamine Chef mailing list for more low histaminerecipes.5
What folks are saying “You are providing an invaluable service to all those af lictedwith mast cell disorders and histamine intolerance issues.There are very few remedies available to people struggling tocope with these conditions, and negligible resources based onnatural foods, which as you and I are well aware, can andshould be the basis for ensuring optimum health whileremedying many o the chronic conditions associated withfood sensitivities. Unfortunately the medical paradigm formanagement o such illnesses inevitably relies on medicinaldrugs, which can and do result in unacceptable side-effects. Itis work such as yours, which applies the data from scientistsinvolved in the ield (in which I humbly number mysel ) in apractical way so that natural remedies are available toeveryone in need. I welcome the opportunity to continue tocontribute to your valuable work.” - Dr. Janice Joneja, author andimmunologist www.allergynutrition.com(For those with histamine related conditions) "I recommendavoiding foods with high histamine. A good site with usefulinformation is [The Low Histamine Che ]." - NIH fundedresearcher Dr. Theoharides, Tuft’s University.www.mastcellmaster.com“Histamine intolerance is a very pressing issue which is largelyunknown and, therefore, needlessly plaguing countless men,women and children. It is not easy to identify histamineintolerance let alone treat it. I am constantly referringphysicians and the public in general to Yasmina’s amazing
resource, The Low Histamine Chef. Her information allowspeople to quickly understand, identify and take action againsthistamine intolerance. Thank you for your work – and I lookforward to doing a webinar together on this important topic.”- Dr. Ben Lynch, MTHFR.net“I refer patients to Yasmina’s website because I know they willbene it from her balanced sensibilities on using lifestylechange to cope with their mast cell activation disorders. I youare histamine-challenged and looking for perfectly-seasonedinsight, you’ll get it.” - Keith Berndston, MDwww.parkridgemultimed.com“You can’t put this problem in a vacuum. Such as avoidinghistamine containing foods, on a standard de icient and toxicdiet. The body works in conjunction with thousands o complicated chemical reactions, and only with superiornutrition can the histamine sensitivity be better controlled. Soexposure to thousands o phytochemicals and even to a lowdose o histamine in their diet is good, not bad and can offerhope o getting better over the years to come.” - Dr JoelFuhrman, MD www.drfuhrman.comThe Anti-Cookbook“I can’t believe how this book has revolutionised the way I eat.”- Angela.“Oh my god thank you. I can eat again now.” - Lucie.“I had no idea there were so many bene icial foods I wascompletely ignoring!” - Jane.7
“Wow. Just wow. You’ve changed my life. Again.” - Marianne.The Anti-Cookbook (Paleo)“Such a relie to ind a low histamine Paleo book - withantihistamine foods. Bonus!” - Mike.“Yes! Finally. You’ve taken the stress out o eating.” - AnneMarie.Low Histamine On the Go“As someone who struggles in the kitchen at the best o times,this book is a godsend.” - BB.“The menus from the Low Histamine Che have given me thesupport and guidelines to cook, grocery shop, eat atrestaurants and basically get my life back with food reactionsreduced to a minimum. Best o all - the recipes are delicious.” PD.“Yasmina has made understanding the low-histamine way o eating accessible and easy to understand. Her recipes areluscious and personally researched!” - JMS.“The recipes in this book are delicious and really simple.” MAMFW.“.family and friends never know what to cook for me, nowwe can all eat together again.” - SU.DAO Support
“This book is a life saver for me. I can’t cook and being onlow-histamine diet meant that I ate tasteless meals. The bookcompletely changed my life. Now people at work can’t believehow much I eat and stay skinny.” - MM.“The shopping list and recipes are a godsend. I wasn’t seeingany improvement since being diagnosed but in the three weekssince using your recipes, I’m inally starting to feel better.” DB.Click this link for more reader testimonials.9
ContentsWhy Muffins?12Substitutions16The Magic FormulaMuffinz2123Mango Blueberry Muffins24Gluten Free Blueberry Coconut Muffins27Raspberry White Chocolate Muffins 30Coconut Surprise MuffinsCarrot Cake Muffins34Cherry Ginger Muffins3932Double Chocolate (or carob) MuffinsBasil and Ginger Peach Muffins44Banana Blueberry Muffins (or cake) 4642
DisclaimerPlease remember we are all di ferent in our tolerance level andsensitivities. Antihistamine and anti-in lammatory foods may stillbother us, so please use your best judgement when approaching thisbook, and make sure to check with your doctor, nutritionist orshamanic healer before trying these recipes.Most of all, as always, enjoy.11
Why Muffins?So some o you are thinking right now: “Wait, isn’t this thehigh nutrient chick who claims food heals? Then what theheck is she writing a muf in book for?!?!”It’s simple.My recipes are pretty much the healthiest you will indanywhere. No, I really mean that - sorry i it sounds like I’mtooting my own horn. I you’re gonna indulge, this is the wayto do it. The following recipes are peppered with explanationso the healing properties o each food. Don’t believe sweetenero any kind is good for us? I kind o agree, but hey, I’m humanand I like treats. You’ll ind some information on how tosubstitute actual fruit for sweetener in the next chapter.Ultimately, I don’t believe diets that make us hate life are oneswe’ll stick in the long term. Having been on pretty much everysingle life destroying diet out there, I speak with someauthority on the matter. This doesn’t, however, mean that Iindulge in baked goods on a daily, or even weekly basis.Muf ins to me are something that I’ll bake a dozen o and then
have one myself. The rest go to friends and family - anyonereally who might need a little prod to understand that beinghealthy isn’t a punishment.And while we’re on the subject - I don’t believe that lowhistamine diets heal. I do however believe that a completelifestyle change with a focus on a high nutrient, mostly plantbased, lexitarian, antihistamine and anti-in lammatory richdiet, combined with stress relief, meditation and (at least)moderate exercise, is the key to living a (relatively) symptomfree, happy life.I know because I’ve done it.Your personal experience and tolerance should dictate whatyou eat, rather than a list compiled by someone who has noidea what else you’re pairing the foods with. As Dr. Fuhrmansaid to me:“You can’t put this problem in a vacuum. Such as avoiding histaminecontaining foods, on a standard de icient and toxic diet. The bodyworks in conjunction with thousands of complicated chemicalreactions, and only with superior nutrition can the histaminesensitivity be better controlled. So exposure to thousands ofphytochemicals and even a low dose of histamine in their diet isgood, not bad and can o fer hope of getting better over the years tocome.”Some who write to me question my approach, telling me I’mdoing it wrong. My questions to them: “How many times a13
week are you able to go kickboxing and running in the middleo summer, and when was the last time you ate strawberrieswithout any major damage? How long did it take you to gofrom completely disabled and out o work to running twosuccessful companies and traveling six months o the year?”It’s not just me; thousands o people following a high nutrientantihistamine and anti-in lammatory diet are alsoexperiencing similarly incredible results.I’m betting that by this time next year, you will have too. It’s aby-product o looking after yoursel and being the healthiestyou that you can be.Let’s bet a muf in on it.
SubstitutionsPlease don’t stress the speci ics. I used to pull my hair outmeasuring everything to the gram/ounce, and worrying overevery single substitution. In the end, once I let go o the desireto have my baked goods resemble the god awful plasticine icednonsense I drooled over in the years I was my sickest (nocoincidence there really), I managed to truly enjoy thehealthful treats I’d whipped up.Regarding gluten - go ahead and use any lours you like. I’mneither coeliac nor gluten intolerant, I just ind that glutencontaining lours are too high oxalate for me, but moreimportantly, most o them cause some kind o majorin lammation in the body. In this book I use mainly a bakingmix o sorghum lour and tapioca starch/ lour in a ratio o 2/3to 1/3. It’s simply the most pleasing low histamine, lowin lammatory, gluten free, low-medium oxalate, nut free blendI’ve come up with, but please remember tapioca is a latex food.15
EGGSMost commonly used to bind and add leavening to bakedgoods. You can substitute with:Flax or chia seedsFor one egg: mix 1 tbsp o recently ground lax seeds (or 1 tbspwhole chia seeds) with 3 tbsp hot water and let stand for about5-10 mins until the mixture becomes gel-like and ‘eggy’looking.Pureed fruit or vegetablesApplesauce, mashed banana, butternut squash, sweet potato orcoconut yoghurt work well as binding agents. Use 3 tbsp or1/4 cup fruit/vegetable puree and then squeeze in some lemonjuice for a leavening effect. You might need to adjust thesweetener i you’re using something naturally sweet.Lemon juice / Vitamin C / CalciumI’ve found that lemon juice, vitamin C powder and calcium allleaven my baked goods quite nicely, but they won’t add anybinding.MILKSYou can substitute any dairy free (or not) milk for coconutmilk. They’re super easy to make at home: soak a handful o nuts/seeds/oats for a few hours (preferably overnight), blend
with a couple o cups o iltered water and then strain througha nut milk or jelly bag (unless you have a Vitamix!)OilsJust about anything will do here. My favourite, coconut oil,has been shown to prevent alzheimer’s and otherin lammatory neurological conditions, in addition to beingheart healthy (in moderation!). Coconut oil is solid at roomtemperature, so lightly melt it before using it in baking! Youcould use cacao butter (supposedly not low histamine),sun lower, canola, and even highly re ined olive oil (inmoderation) can give an interesting depth o lavour.FLOURSCoconutI don’t recommend using this on its own as the lavour is quiteoverpowering. I you go for it, you’ll need to use more eggs.Like a lot more. I can’t really suggest the right amount as Idon’t agree with using so many o them. You’ll ind hundredso Paleo recipes online sharing the secret for successfulcoconut lour baking.RiceVery crumbly and dry in texture, you could add just 1/3instead o the tapioca lour. I also recommend using sweet rice lour instead. Sadly I can’t ind it out here in Spain.17
Water chestnut ourWhile I LOVE this stuf for wraps and tortillas, I’ve found thatit’s also too crumbly and far better suited to savoury foods.You could try using 1/3 in these muf in recipes.SWEETENERSIn this book I use primarily date syrup. It’s a whole food andfull o anti-in lammatory goodness. It is still, however, a sugar,and as people keep pointing out to me, dates are on some highhistamine lists (here’s why I still include foods on these lists inmy diet). I also often use coconut sugar, which is simply driedcoconut palm sap.AgaveA decent substitute for the date syrup I’m now using. Ieventually found I was reacting to it, probably because itdoesn’t possess as many anti-in lammatory properties as dates.Coconut nectarThe taste o this varies hugely from brand to brand. Irecommend taste testing a bunch o them before writing it off.Raw, untreated coconut nectar is made from the sap o thecoconut palm. When I use it for baking, I go for the high graderaw (incredibly costly stuf ) because I know it hasn’t beenadulterated in some way.Going sweetener free
Though the sugars used in this book are as natural as they get,we can always be far more hardcore in our approach. For areally long time I made baked goods with only whole fruits.The trick to doing this is mashing up enough banana or usingapple sauce (home made), home made blueberry jam (1 cupbloobs, 1/2 lemon squeezed, and a little apple juice in a pan tillthick), or dairy free coconut yogurt, to make up for the liquidsweetener. This’ll take some experimentation. I can’t give youan exact recipe because we’re all different in our expectation o sweetness.BERRIESI am now fine with all berries, including strawberries andraspberries. I find that blueberries definitely help on dayswhen I’m feeling inflamed.Please go ahead and substitute any berry for another berry,or, cut up your chosen fruit into approximately the same sizeand substitute.19
The Magic FormulaGluten free lours usually work best when combined. Thebasic formula I’ve seen used over and over (that’s worked forme) in gluten free baking is approx: 2/3 cup g lour o choice 1/3 cup (different) g lour or starch 2/3-1 cup granulated sweetener (coconut sugar/date sugar)or 1/2 cup date/agave syrup 1/4 - 1/3 cup oil (you can also use dairy free yoghurt,almond butter, or apple sauce to lower the calories) Squeeze o lemon juice (ascorbic acid acts as leavening toraise the batter) or 1 tsp o calcium powder (I use seaweedderived)
Muffinz21
Mango Blueberry MuffinsPrep Time: 10mins Cook Time: 20-30mins Servings: 6-9My research over the years turned up that some varieties of tropicalmango have antihistamine properties (as I mention in the AntiCookbook), but sadly I haven’t been able to con irm it in anythingfound in the US or Europe. I de initely feel better after mango - I’ve
used it to calm down bad reactions since the beginning of this crazyjourney. They’re super high in vitamin C, which is great forlowering histamine, and highly anti-in lammatory. Blueberriesmeanwhile are my quercetin rich superstars. Once on my “too scaredto try” list, I got over my incredible fear of benzoates (something thatcan cause histamine release), by trusting my body to instead properlymetabolise the histamine-lowering elements in them. Sometimes anattitude adjustment is all that’s required - soon I was scar ing themdown by the cup!INGREDIENTS1 cup sorghum lour1/2 cup tapioca lour/starch1/2 cup pureed mango1 cup blueberries1/2 cup coconut sugar1/4 cup date syrup2 tbsp melted coconut oil3 eggs or 2 duck eggs1 chunk ginger, grated4 tbsp lemon juice2 tbsp lax2 tbsp chiaPREPARATIONPre-heat oven to 180C/350F.Combine the lours and other dry ingredients with the wetones. Pour into muf in cups in a baking tray. Bake for 20-30minutes (depending on oven). Enjoy!23
BENEFITSAntihistamine: blueberries, ginger, lax.Anti-in lammatory: blueberries, ginger, lax, tapioca, mango,coconut, dates, duck eggs, chia.
Raspberry White Chocolate MuffinsPrep Time: 10mins Cook Time: 20-30mins Servings: 6-9Ok, so, a recipe with raspberries. It’s like I’ve tossed down a grenadein front of you, right? Here’s the thing: research conducted by theOregon Raspberry & Blackberry Commission turned up that notonly are raspberries rich in histamine-lowering quercetin, but theyare also blessed with a tonne of ellagic acid, a phenolic compoundthat has exhibited anti-carcinogenic e fects, particularly in colon, aswell as esophageal, liver, lung, tongue, and skin cancers (in animals).And here’s the thing - I don’t see the point in saving my body fromthe dreaded histamine beast if it means losing out on the incrediblecancer-prevention properties of all these vibrant foods. I know yousee raspberries on some “lists”, but I encourage you to make your owndecisions rather than blindly following lists. To this day, no one hasmanaged to satisfactorily explain to me how these lists were actuallyput together. And of course, feel free to substitute the rasps with anyother berry!INGREDIENTS1 cup sorghum1/2 cup tapioca lour/starch1/4 cup shaved cacao butter or melted coconut oil1 cup raspberries2/3 cup date syrup3 eggs or 2 duck eggs2 tbsp lax seeds2 tbsp chia seeds1/2 tsp raw vanilla powder (optional)25
PREPARATIONAs before, the seeds are totally optional. I just like to stu f nutrientsin my treats!Pre-heat oven to 180C/350F.In a medium bowl, combine the sorghum, tapioca, seeds andvanilla. Crack in the eggs, followed by the cacao butter ormelted coconut oil, and date syrup. Spoon into muf in cupsplaced in a tray.Bake for 20-30 minutes, then allow to cool for at least 10minutes on a baking rack before serving.BENEFITSAntihistamine: lax, quercetin in the raspberries.Anti-in lammatory: tapioca, cacao/coconut, raspberries, dates,duck eggs, chia, lax, vanilla.
Coconut Surprise MuffinsPrep Time: 10mins Cook Time: 20-30mins Servings: 6-9Coconuts are antibacterial, anti-in lammatory and posses painkilling properties. Coconut water is similar enough to our own bloodthat (according to NPR) it was reportedly used during World WarTwo and more recently on a man in the Solomon Islands. I was overthe moon to be able to tolerate coconut again. As with so many otherfoods, there was really a time that I was convinced I would neverenjoy them again. My personal favourites are young Thai coconuts.They’re perfect for making dairy free yoghurt (as in the AntiCookbook), for adding to smoothies, or to make nut free raw icecream cakes. I’m working on that recipe to share with all you lovelypeople on my mailing list!INGREDIENTS1 cup sorghum lour1/2 cup tapioca3 eggs/2 duck eggs1/4 cup coconut milk1/3 cup coconut butter1/2 cup shredded coconut1/2 cup date syrup1/4 cup coconut sugar2 tbsp lemon juice4 tbsp lax seed4 tbsp chia seed1/2 tsp raw vanilla powder27
PREPARATIONPre-heat your oven to 180C/350F.Mix your dry ingredients in a bowl. Add in the wet ingredientsand combine well. Spoon into a muf in tray and bake for 20-30minutes.Allow to cool for a bit before serving.BENEFITSAntihistamine: lax.Anti-in lammatory: lax, coconut, tapioca, duck eggs, vanilla,chia, lemon, dates.
Carrot Cake MuffinsPrep Time: 10mins Cook Time: 20-30mins Servings: 6-9Yes, I know that I’m looking a little frazzled in this Instagram photo.That’s probably because I’d baked about three batches of mu ins bythis point in 36C/97F mid-August Spanish heat! The kitchen wasbasically a giant oven by the time I was done, but I got there in theend! My dream was to stu f a bumper crop of anti-ingredients intothese so that I could truly indulge without guilt. To truly get there I29
substituted the coconut sugar for home made apple sauce, but otherthan that, these are de initely my choice for a healthy breakfast.INGREDIENTS1/2 cup sorghum lour1/3 cup tapioca lour/starch1/2 cup date syrup1/4 cup coconut sugar2 cups carrot juicing leftovers or 1 1/2 cups grated1/2 tsp raw vanilla powder2 tbsp grated ginger2 tbsp grated turmeric2 tbsp lemon juice2 tbsp lax seeds2 tbsp chia seeds2-4 tsp lemon juice, optionalPREPARATIONPre-heat oven to 180C/350F.In a bowl combine your dry ingredients and then fold in yourwet. Spoon into muf in cups placed in a muf in baking tray.Bake for 20-30 minutes, cool before serving.BENEFITSAntihistamine: ginger, turmeric, lax.Anti-in lammatory: ginger, turmeric, lax, chia, tapioca, dates,coconut, vanilla, lemon.
Gluten Free Blueberry Coconut MuffinsPrep Time: 10mins Cook Time: 20-30mins Servings: 6-9Hands down one of my favourite mu ins! These delicious bakedtreats combine the quercetin-rich, histamine-lowering bonanza ofblueberries, antibacterial properties of coconut and antiin lammatory bounty of lax and chia seeds. You can omit prettymuch any of these ingredients, including the lax and chia seeds,which are only there for added nutrients. Just have funexperimenting with what works for you! As with all of the mu insin this book, I often freeze what isn’t eaten and then lightly “bake”them again when I want one. But really it’s just easier to freeze some31
batter to save time when you’re in a hurry.Raw (organic) vanilla powder can be found online in the US or fromGlastonbury Herbs in the UK.INGREDIENTS1 cup sorghum lour1/2 cup tapioca lour/starch3 eggs/2 duck eggs or three lax/chia “eggs”1 cup blueberries1/3 cup coconut bliss (ie whole coconut in butter form, likealmond butter. Subs below.)1/2 cup date syrup/coconut nectar/your choice o liquidsweetener1/4 cup coconut or date sugar4 tbsp melted coconut oil/butter (optional, i your batter is toodry)2 tbsp grated ginger2 tbsp lemon juice no4 tbsp lax seed4 tbsp chia seedPREPARATIONPre-heat oven to 180C/350F.You can go ahead and substitute the same amount o granulated sweetener for the liquid stuf i you prefer, just addthe coconut oil to add back some moisture.
The coconut bliss can be substituted with apple puree oryoghurt for a lower calorie option, or young Thai coconut.Mix the dry ingredients, add in the liquids and the eggs. Mixwell. Spoon into muf in cups placed in a muf in baking tray.Bake for 20-30 minutes, depending on oven. Use a toothpickto pierce one o the muf ins - it should come out dry whenthey’re ready.Remove from oven and allow to cool on a baking rack i youhave one.BENEFITSAntihistamine: blueberries, ginger, lax seed.Anti-in lammatory: blueberries, ginger, lax seed, tapioca,duck eggs, coconut, dates, lemon, chia.33
Butternut Squash MuffinsPrep Time: 10mins Cook Time: 50-60mins Servings: 6-9This might seem like a really long time to spend making breakfast,but I’ll often make a double batch and freeze half of the batter. Youcan even be sneaky and pour the batter into the mu in tray beforefreezing. Yup, I’ve been known to do that. nope, they’re not as tasty,but it sure is fast!Butternut squash is one of my favourite healing foods - it possessesantihistamine and anti-in lammatory properties and is also sweetenough to be used in desserts and baked goods.INGREDIENTS1 medium butternut squash, peeled/seeded and oven roasteduntil soft1/2 cup coconut cream3 eggs or 2 duck eggs
3/4 cup sorghum lour1/4 cup tapioca starch/ lour1/4 cup melted coconut oil1/2 cup coconut sugar1/2 tsp raw vanilla powder2 tbsp grated gingerPREPARATIONIn a medium bowl, mix the roasted butternut squash, creamycoconut, eggs, lour, sugar and vanilla.Pour into your muf in tray and bake at 360F/180C until irm,but cooked through. This should take about 30 mins,depending on your oven.BENEFITSAntihistamine: butternut squash, ginger.Anti-in lammatory: butternut squash, ginger,35
Cherry Ginger MuffinsPrep Time: 10mins Cook Time: 20-30mins Servings: 6-9One of my new things is gratitude. I spend a few minutes every dayrecounting the things I am grateful for. Something that comes uppretty much every day is: “I am grateful that I have a job that allowsme to spend pretty much every single day researching.” Whilewriting my latest ebook - the all liquid Anti-Detox (so named becauseit’s full of antihistamine and anti-in lammatory goodies) - I cameacross some studies showing that tart/sour cherries may have mastcell stabilising properties. Now, of course, we’ve all seen thesedelicious ruby fruits on a number of high histamine food lists. Again,
no one has been able to satisfactorily explain to me how foods end upin either column. I spent years terri ied of my once favourite stonedfruit, only to inally try them again and realise that not only do theynot aggravate my symptoms, they resolve them! We are, of course,all di ferent, so please use your best judgement. As I share in theAnti-Cookbook, ginger is an H1 and H2 receptor antagonist meaning it works to stop histamine binding to the respiratory anddigestive systems.INGREDIENTS1 cup sorghum1/2 cup tapioca1 cup cherries, pitted and halved1/2 cup coconut sugar1/4 cup date syrup1/4 cup melted coconut oil3 eggs or two duck eggs4 tbsp grated ginger2 tbsp lemon juice1/2 tsp raw vanilla powderPREPARATIONPreheat your oven to 180C/350F.Combine the dry ingredients in a medium bowl. Add in themelted coconut oil, eggs, ginger, lemon and cherries. Mix byhand. Transfer the batter to muf in cups and then place themin a muf in baking tray.37
Bake for 20-30 minutes. Allow to cool and enjoy!BENEFITSAntihistamine: cherries (debated amongst the lists), ginger.Anti-in lammatory: cherries, ginger, tapioca, duck eggs,lemon, vanilla.
Double Chocolate (or carob) MuffinsPrep Time: 10mins Cook Time: 20-30mins Servings: 6-9Having tried for years to convince myself that carob was better forme than cacao, I inally gave in just 16 short months ago (if memoryserves, and often it doesn’t!) Much to my surprise, I did far betterwith it than with carob. Go igure. Well, I did igure.Cacao is included in my six-page list of high nutrient antihistamineand anti-in lammatory healing foods in the Anti-Cookbook becauseit possesses signi icant anti-in lammatory activity, particularly inthe thymus gland, which could potentially lower histamine in thelong run. I’m not calling it a health food and telling you to run outand stu f a Cadbury’s cream egg into your gullet, but rather sharingwhy I feel justi ied in adding a few spoons of unadulterated, rawcacao to my food once in a while. I can’t help but think that those whomade “the lists” may have been referring to the crappy processedstu f I grew up on. Please go ahead and substitute it with carob inthis recipe if you prefer.It was pointed out to me that these incredibly rich mu ins wouldwork well as brownies, which I have also done. Some mashed bananainstead of sweetener works really well in this recipe.INGREDIENTS1/2 cup cacao butter or melted coconut oil (lower histamine)5 tbsp cacao powder or carob1/2 cup shredded coconut1/2 cup date syrup1 cup sorghum39
1/2 cup tapioca3 eggs or 2 duck eggs1/2 tsp raw vanilla powderPREPARATIONYou can make these lu ier by adding 1/4 cup of coconut milk (oryour choice of non-dairy milk).Pre-heat your oven to 180C/350F.Mix your dry ingredients in a bowl. Add in the wet ingredientsand combine well. Spoon into a muf in tray (or brownie tin!)and bake for 20-30 minutes.Allow to cool for a bit before serving.BENEFITSAnti-in lammatory: cacao, coconut, tapioca, duck eggs, vanilla.
Basil and Ginger Peach MuffinsPrep Time: 10mins Cook Time: 20-30mins Servings: 6-9Peaches, another food I was terri ied of for years. So very lovely,with potential mast cell stabilising properties (according to twostudies I added to the Anti-Cookbook). It’s paired here withantihistamine and anti-in lammatory basil. While holy basil isindeed a superstar (exerting antihistamine e fects on both the H1 andH2 receptor as strongly as commonly prescribed antihistamines), Ihaven’t seen any similar studies on regular Italian/sweet basil as ofyet. But that doesn’t stop me from including basil in pretty muchevery meal.INGREDIENTS1 cup sorghum1/2 cup tapioca1/2 cup coconut sugar41
1 cup pureed peeled peaches (about 3-4 peaches)1/4 cup melted coconut oil3 eggs or duck eggs4 tbsp grated ginger6 tbsp very inely chopped basil2 tbsp lemon juicepinch o saltPREPARATIONPre-heat your oven to 180C/350F.In a medium bowl combine the sorghum, tapioca, pinch o saltand coconut sugar. Crack in the eggs, followed by the coconutoil, ginger, basil, lemon juice and peach puree.Spoon into muf in cups and bake for 20-30 minutes.BENEFITSAntihistamine: ginger, basil, peaches (according to studies Ihave found).Anti-in lammatory: ginger, basil, peaches, coconut, tapioca,duck eggs, lemon.
Banana Blueberry Muffins (or cake)Prep Time: 10mins Cook Time: 20-30mins Servings: 6-9Who’s scared of the big bad banana? Not me! Not anymore anyway.As with all these foods, it’s your personal tolerance, experiences andexpectations that drive your food reactions. Confused about theexpectation part? Our brain is often involved in how our body reactsto foods. I had to accept, after ighting with everyone who daredsuggest to me that something psychosomatic was going on, that therewas a grain of tru
Paleo, The Low Oxalate Cookbook, Low Histamine On the Go, The Low Histamine Dessert Book, The Low Histamine Beauty Survival Guide, The Low Histamine Lifestyle 101 Guide, The Little Book of Mu
May 02, 2018 · D. Program Evaluation ͟The organization has provided a description of the framework for how each program will be evaluated. The framework should include all the elements below: ͟The evaluation methods are cost-effective for the organization ͟Quantitative and qualitative data is being collected (at Basics tier, data collection must have begun)
Silat is a combative art of self-defense and survival rooted from Matay archipelago. It was traced at thé early of Langkasuka Kingdom (2nd century CE) till thé reign of Melaka (Malaysia) Sultanate era (13th century). Silat has now evolved to become part of social culture and tradition with thé appearance of a fine physical and spiritual .
On an exceptional basis, Member States may request UNESCO to provide thé candidates with access to thé platform so they can complète thé form by themselves. Thèse requests must be addressed to esd rize unesco. or by 15 A ril 2021 UNESCO will provide thé nomineewith accessto thé platform via their émail address.
̶The leading indicator of employee engagement is based on the quality of the relationship between employee and supervisor Empower your managers! ̶Help them understand the impact on the organization ̶Share important changes, plan options, tasks, and deadlines ̶Provide key messages and talking points ̶Prepare them to answer employee questions
Dr. Sunita Bharatwal** Dr. Pawan Garga*** Abstract Customer satisfaction is derived from thè functionalities and values, a product or Service can provide. The current study aims to segregate thè dimensions of ordine Service quality and gather insights on its impact on web shopping. The trends of purchases have
Chính Văn.- Còn đức Thế tôn thì tuệ giác cực kỳ trong sạch 8: hiện hành bất nhị 9, đạt đến vô tướng 10, đứng vào chỗ đứng của các đức Thế tôn 11, thể hiện tính bình đẳng của các Ngài, đến chỗ không còn chướng ngại 12, giáo pháp không thể khuynh đảo, tâm thức không bị cản trở, cái được
Le genou de Lucy. Odile Jacob. 1999. Coppens Y. Pré-textes. L’homme préhistorique en morceaux. Eds Odile Jacob. 2011. Costentin J., Delaveau P. Café, thé, chocolat, les bons effets sur le cerveau et pour le corps. Editions Odile Jacob. 2010. Crawford M., Marsh D. The driving force : food in human evolution and the future.
Le genou de Lucy. Odile Jacob. 1999. Coppens Y. Pré-textes. L’homme préhistorique en morceaux. Eds Odile Jacob. 2011. Costentin J., Delaveau P. Café, thé, chocolat, les bons effets sur le cerveau et pour le corps. Editions Odile Jacob. 2010. 3 Crawford M., Marsh D. The driving force : food in human evolution and the future.
