Beet and Carrot Salad (low-amine, gluten-free, soy-free, dairy-free, tomato-free, nut-free, paleo, vegetarian, vegan)

This shredded, low-amine beet and carrot salad has a cumin and lemony kick to it that makes it a great side dish for savory main dishes. Beet and carrot are naturally low-amine, and the beets add a sweetness to the salad from its natural sugars, particularly if you choose organic beets (organic beets are much higher in flavor).

1 beet (about 2C)

8 medium carrots (about 2C)

1/4 C safflower oil

1/2 C parsley, finely minced

1/2 tsp sea salt

1 tsp ascorbic acid

1 1/2 tsp cumin

1/2 tsp cumin seeds

dash cayenne

Beet and Carrot Salad (low-amine, gluten-free, soy-free, dairy-free, tomato-free, nut-free, paleo, vegetarian, vegan)

• Wash and trim carrots. Peel beet.
• Using a cheese grater or a food processor, grate beet and carrot and add to a large mixing bowl.
• Add all other ingredients and mix well.
• Allow to marinate for at least 20 minutes before serving.

Beet and Carrot Salad (low-amine, gluten-free, soy-free, dairy-free, tomato-free, nut-free, paleo, vegetarian, vegan)

AMINE BREAKDOWN:

Very Low Amine: beet, carrot, parsley, sea salt, ascorbic acid, cumin, cumin seeds

Low Amine: safflower oil

Very High Amine: cayenne

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Larb Gai (Thai Chicken Salad) (low-amine, gluten-free, soy-free, dairy-free, nut-free, fish-free, shellfish-free, paleo, low-fat, low-carb, healthy)

• In a dry pan, toast rice. When lightly browned, use a food processor to grind it as small as possible. The toasted rice powder (khao koor) will help thicken up the meat juices.

Grinding up the toasted rice in a food processor

• In a large pan, cook meat over medium heat with oil, breaking it up into small pieces as it cooks.
• Add lime, 1/2 tsp salt, and toasted rice powder. Mix well.
• When done cooking, set aside.

Larb Gai turkey cooking in a frying pan

• Using a mandoline, slice onion, cabbage, radishes, and cucumber thinly and add to a large bowl.

Larb Gai vegetables, chopped and sliced

• Chop cilantro and add.
• Add mint leaves. Toss Larb Gai salad until well mixed.

Larb Gai salad ingredients

• When meat is cooled, add to Larb Gai salad and toss together.
• In a small jar or bowl, mix together all Larb Gai Dressing ingredients. Mix until sugar and salt are dissolved.
• Depending on how many people you are feeding, use all the Larb Gai Dressing and toss well, or pull aside the portion you want to serve, mix in an appropriate amount of dressing, and toss well. Larb Gai will not keep as well once it has been dressed, so keep the dressing separate if you plan on saving it for later.
• Serve, garnished with mint leaves and a dash of cayenne or red chili flakes over the top for color (optional).

Easy, Delicious Larb Gai (Thai Chicken Salad)

AMINE BREAKDOWN:

Very Low Amine: cilantro, toasted ground rice, salt, onion, cabbage, mint, cucumber, garlic

Low Amine: ground turkey / ground chicken, safflower oil, blueberry juice (high in histamines, low in tyramines)/ pomegranate juice, sugar

Very High Amine: Serrano peppers, lime, cayenne / red chili flakes

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Featured on Cybele Pascal.

Shaved fennel and celeriac salad (gluten-free, soy-free, dairy-free, nut-free, vegan, vegetarian, paleo)

This simple recipe is light and satisfying. It will brighten meals up with its crisp texture. I enjoyed the light citrus flavors with the added fennel frisse.

1 small bulb fennel

1 small celeriac (celery root)

2 Tbsp safflower oil

Juice of 2 limes

1 tsp sugar

1 Tbsp fennel frisse (the leafy top part)

• Peel celeriac and cut into quarters (perhaps the only vegetable I ever peel!).
• Using a mandoline on a thin setting (if you have more time to marinate the fennel and celeriac, a bit thicker is okay, but if you don’t… the thinner, the better), slice fennel and celeriac.

Shaved fennel and peeled celeriac

• Put into a bowl or Ziplock bag. Add ascorbic acid, oil, lime, and sugar.
• If you want a bit more fennel flavor, add more fennel frisse.
• Mix well, and marinate for at least 30 minutes.

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Simple Quinoa Salad with Cilantro Chutney. Served with Garlic broiled Brussels sprouts and Chicken Drumsticks marinated in pear, sage, and ginger.

I did a more complex quinoa salad last week, but I wanted an easy low-amine side dish for tonight that resembled tabouleh, so put this easy mix of low-amine ingredients together and served it with low-amine cilantro chutney. It went perfectly with the baked chicken (marinated in pear, ginger, and sage) and garlic broiled Brussels sprouts. It was a simple, tasty meal that’s hard to get wrong!

1 C dried quinoa

2 C water

1/2 C minced parsley

1 C English cucumber, quartered and sliced thinly

1 small unripe avocado, diced (optional. Note: Unripe = high amine. Ripe = very high amine)

1 tsp ascorbic acid

1/2 tsp salt

1 tsp garlic powder

2 tsp safflower oil

*You can also add in vegetables such as green onion, thinly sliced Brussels sprouts, radishes, or celery

• Rinse quinoa well, as it is a saponin (naturally a bit soapy). Not rinsing means bitter quinoa, and possible allergic reactions in some people. Drain carefully.
• Add water and cook (in a rice cooker is preferred, as it is the easiest and most reliable method).
• Chop cucumber and parsley.
• Add cooked quinoa, parsley, cucumber, salt, garlic powder, ascorbic acid, and safflower oil to a large bowl. Mix together thoroughly to ensure even dispersion of oil, salt, and ascorbic acid. Add diced avocado and gently mix together.
• Serve with a large dollop of low-amine cilantro chutney on top.

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Quinoa Salad (gluten-free, soy-free, low-amine, vegetarian)

This filling, high-protein quinoa and grain salad is low-amine and gluten-free. The softness of the grains and avocado are well complimented by the sliver-thin crisp vegetables on top. Stacked high, this dish is visually appealing as well as flavorful.

1 C Quinoa, cooked (1/2 C quinoa, dry, cooked with 1 C water)

1/2 C rice, cooked (brown, black or wild rice add a nice color and texture, if available)

1/2 C cooked beans

1 small avocado

2 Green onion, thinly sliced

1 rib celery

3″ hot house cucumber, halved

10 small radishes

1/3 C feta

black pepper to taste

Marinade for sliced vegetables:

1/2 tsp ascorbic acid

1 tsp tart cranberry juice

1 Tbsp water

1/4 tsp molasses

1/2 tsp sugar

2 sprigs dill, minced

Pureed Sauce for Grains:

3 sprigs cilantro

3 sprigs parsley

4 sprigs dill

1 large cloves garlic

3 Tbsp safflower oil

1/4 tsp salt

1/2 tsp black pepper

1/2 tsp ascorbic acid

3 Tbsp water

• Wash and trim celery, radishes, and cucumber.
• Using a mandoline, slice them very thin into a bowl.
• In a ramekin, mix all Marinade ingredients together until sugar and ascorbic acid dissolves completely. Toss in with sliced vegetables.
• In a separate bowl, mix together quinoa, rice, and beans. Toss until well mixed.

Grains bowl, and marinated vegetables bowl for quinoa salad

• Dice avocado and add to the grains.
• In a food processor, mix all Sauce ingredients together. Puree until very smooth.
• Pour sauce into grains and mix gently. Avoid smashing the avocado.
• Plate, with grains as the base ingredient, and a tall stack of the marinated vegetables on top.
• Crumble feta on top, and crack a small amount of black pepper at the highest point.

AMINE BREAKDOWN:

Very Low Amine: quinoa, rice, beans, green onion, water, celery, cucumber, radish, ascorbic acid, dill, parsley, cilantro, salt, black pepper

Low Amine: molasses, sugar, safflower oil, feta cheese

High Amine: cranberry juice

Very High Amine: avocado

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As important as a low amine diet is to someone with problems with amines, it doesn’t mean that food should be any less filling or satisfying. A good salad can make a meal much more substantive, and add a lot to the flavor palate, if it’s done right. This salad is light and aromatic, with hints of a sweetness that’s almost floral (from the longan fruit).

Longan fruit, before peeling

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