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This week everything has come together food-wise and I’ve been getting into the swing of what I can and can’t eat both at home and out on the high street. This week the food processor has seen a lot of action with tasty results! Here is week three’s eating plan and more low histamine recipes, including delicious lunches to take to the office.

Wednesday 3rd

08:30 Blueberries, homemade granola, sheep’s yogurt

13:30 Roast pork, John dory, roast beef and carrots *spoon of spotted dick and custard 1/3 rum and pumpkin cocktail

Homemade granola

20:30 Corn crackers with peanut butter

Thursday 4th

08:30 Blueberries, homemade granola, sheep’s yogurt

11:30 6 almonds

13:30 Hummus on rye bread with chilli salsa

17:00 Banana

20:00 Tuna and courgettes two ways

Friday 5th

08:30 Apple, pear, corn crackers with peanut butter

13:00 Rye bread with hummus

16:30 Banana

19:00 Risotto with courgette, pine nuts and tuna

Saturday 6th

09:00 Pear, corn crackers, banana

14:30 Corn crackers and peanut butter

18:00 Apple

20:00 Green Thai chicken curry

22:00 Granola

Sunday 7th

09:00 Granola, sheep’s yogurt

13:00 Pan-fried salmon, green beans, red onion

18:00 Roast fennel, carrot, parsnip garlic, butter beans

Monday 8th

08:30 Granola, yogurt, blueberries

11:30 6 almonds

13:30 Rye bread, hummus, roast fennel, carrot and parsnip

16:30 Apple

19:30 Steamed green beans, baby corn, broccoli, butter beans, chilli, corriander, lemon juice.  

Tuesday 9th

08:30 Banana, 5 almonds, apple

12:00 Hummus on rye bread with green bean and baby corn salsa

16:30 Banana

17:30 Grilled chicken  brown rice, slaw *

*Eating out – aioli caused problems

Hot and healthy – every girl’s dream (lunch)

I’m loving rye bread with healthy toppings as an at-work lunch solution! I’ve found blitzing veggies in a food processor is a fab way of getting lots of vitamins into your body in an interesting format. It also takes some of the chomping-boredom out of eating stacks of raw veg. Chilli adds heat and lime juice is the high five at the end that brings it all together.

Ingredients

10 green beans – trimmed

5 – 6 baby corn

A generous handful of chopped corriander

1 red chilli

1 bird’s eye chilli (seeds removed)

Juice of half a lime

Salt

2 slices of rye bread

2 tbsp hummus

Method: To make hummus on rye bread with green bean and baby corn salsa

To make the salsa, put the beans, baby corn, coriander, chillies and lime juice into a food processor and pulse until everything is finely chopped. Season.

Toast the rye bread – I think it’s yummier to do this on a higher setting than usual bread; it gives the dense rye a nice, crisp texture. Leave the toast to cool, then spread a tbsp of hummus onto each slice. Top with the salsa.

The salsa travels really well so you can pop it into tupperware and take to the office ready to stack on the bread and hummus if you’re lunching at your desk.

With tomato off the menu, I’ve been cooking with chilli a lot more than usual, to add moisture and flavour to meals. This salsa takes two minutes in the food processor and makes me think of Mexican street food – bursting with citrus-y tang and full-bodied heat. Don’t worry if it feels too fiery, the hummus cools everything down.

Ingredients

A generous handful of chopped corriander

1 small red onion

1 garlic clove

1 red chilli

1 bird’s eye chilli (seeds removed)

Juice of half a lime

Salt

2 slices of rye bread

2 tbsp hummus

Method: To make rye bread, hummus and chilli salsa

To make the salsa, put the corriander, onion, garlic and chillies and lime juice into a food processor and pulse until everything is finely chopped. Season.

Toast the rye bread – I think it’s yummier to do this on a higher setting than usual bread; it gives the dense rye a nice, crisp texture. Leave the toast to cool, then spread a tbsp of hummus onto each slice. Top with the salsa.

tuna and courgette

This is a super fast meal that is great after a long day when you want to eat – and eat fast!

Ingredients

1 1/2 organic courgettes

Fresh tuna steak

Method: To make tuna and courgettes two-ways

Chop the courgettes into 1cm discs and then slice in half to make little moons.

Put a pan on the hob and let it get hot. Steam half of the courgette moons and put the other half into the hot pan with a little oil. When the fried courgettes are golden on the bottom turn them over. At the same time, add the tuna steak to the pan.

Sear the tuna for 90 seconds on each side. Then serve with the steamed and fried courgettes and a squeeze of lemon juice.

Here’s my second week’s eating plan with some notes and links to my low histamine recipes. I can’t get enough of the homemade granola – YUM!

Wednesday 24th

08:30 Blueberries, chilli almonds and probiotic yogurt*

11:00 6 almonds

13:00 1/2 pot hummus, 2 slices rye bread, 1/2 red pepper

16:00 Banana, 5 almonds

21:30 Sweet potato cakes with mozarella

homemade granola, yogurt and sheep's yogurt

Thursday 25th

08:30 2 pears

12:00 2 slices rye bread, 1/2 pot hummus, 1/2 red pepper

13:30 Root vegetable crisps, orange juice*

16:00 Banana

17:00 5 almonds

20:30 Steamed trout with garlic puree, steamed leeks and courgette

Friday 26th

09:00 2 corn crackers with pure peanut butter, banana

14:30 Steamed trout with garlic puree, steamed leeks and brown rice

16:00 5 chilli almonds

19:30 Chicken with mint and garlic, steamed rice, melon  juice, mango juice (Eating out)

Saturday 27th

09:00 2 corn crackers with pure peanut butter, banana

14:30 1/2 roast chicken, rice, minted peas

19:00 3 corn crackers, corriander with lemon juice and salt, 2 tbsp pure peanut butter

Sunday 28th

09:00 2 corn crackers with pure peanut butter,  banana

14:30 Chicken Sunday Roast, roast squash, onion, parsnips and sweet potato

18:30 1/2 bowl homemade granola

20:00 Pear

Monday 1st

08:30 Blueberries and a pear

12:00 Slice of rye bread, peanut butter

14:00 Quinoa, chickpeas, roast parsnips, red onion, squash, pine nuts

17:00 5 almonds

20:00 Quinoa, chickpeas, loads of chicken (protein craving!), corriander, lime juice, chilli flakes

Tuesday 2nd

08:30 Sheeps yogurt, homemade granola and blueberries

12:00 5 almonds

14:45 Quinoa, chickpeas, roast parsnips, red onion, squash, pine nuts

19:00 Steamed cod, leeks and courgettes

*Notes

I slipped up here. Cow’s milk yogurt, even one with live cultures isn’t on the diet list. Nor is orange juice – which explains the bloated tum and cramps. The body sure will tell you what it doesn’t like.

Here’s my recipe for a low histamine granola. It’s lovely and crunchy, like those ace supermarket cereals, but with none of the nasties. The honey goes all caramelly when it’s baked which it about as close to sweets as I’ve been in two weeks so it feels like a real treat!

Ingredients

I cup rolled oats

1 cup mixed nuts (I used macademia, almond, brazil and hazlenut)

1 tbsp olive oil

1 ½  tbsp honey

Method: To make homemade granola

Preheat the oven to 160C.

Mix all the ingredients together in a bowl making sure everything is coated with honey and spread out onto a baking tray. Bake for 30 mins turning occasionally.

Leave to cool. It’s tempting to tuck in straight away, but the granola tastes nicer when it is cold and the nut oils have settled.

Homemade granola with sheep's yogurt and blueberries

Homemade granola with sheep's yogurt and blueberries

A simple recipe for roast chicken and veg and a bonus, fresh chicken stock.

Ingredients

1 organic, free range chicken

2 carrots roughly chopped

5 white onions, roughly chopped

250g butternut squash, peeled and chopped into chunks

1 medium parsnip, peeled, core removed, chopped into 8ths

1 red onion, peeled, sliced into 8ths (keep the root end attached)

1 sweet potato, peeled and chopped into chunks

8 garlic cloves

Method: To make Sunday roast

Preheat the oven to 180C. Season the chicken with salt and pepper. Put the carrots and white onions into a baking tray and place the bird on top, breast down. Pour a cup of water into the tray and pop the lot into the hot oven.

Roast for approx 20 mins per pound and 20 minutes over. An hour into the cooking time, take the chicken out of the oven and turn breast-up to crisp up the skin. Check the bird is cooked by sticking a fork into the thickest part of the thigh and making sure the juices run clear.

Take the cooked chicken out and leave to sit. This lets the meat get nice and tender and frees up the oven for the rest of the veg. Leave the carrots, onion and chicken juices in the baking tray. Whack the oven up to 200C, then toss the remaining vegetables in 2 tbsp olive oil, season and pop onto another baking tray. Roast for 30 – 40 minutes – until lovely and crispy.

Speedy fresh gravy

When the veg have 10 minutes left to go. Take the tray used for the chicken and put onto the hob. Bring up to the boil then simmer for 5 minutes, using the back of a spoon to loosen all the lovely cooked in bits from the bottom of the tray. Skim off any fat from the surface of the liquid then strain into a pan and keep warm until your vegetables are ready.

Compile a plate of roasted chicken, vegetables and pour your freshly made gravy over the top.

Bonus free chicken stock

Strip the remaining meat off the chicken carcass then placen the bones into a large pot with the peelings from the veg (except the onion skins). Add half a bulb of garlic, white papery skin removed and sliced in half across the middle, and cover with boiling water. Use a potato masher to gently squash everything down. Bring to the boil, then simmer on a low heat for 2 hours.

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