Feta and Basil Snack (low-amine, gluten-free, soy-free, vegetarian, low-carb)

Feta Cheese and Basil Snack (photo)

Feta Cheese and Basil Snack/Appetizer

If you’re looking for a simple, satisfying snack, this works very well. If served quickly (before Feta cheese softens), it makes for a good easy appetizer as well.

1/4 lb Feta cheese (block form)

8-12 large leaves basil, washed

Fresh cracked black pepper

  • Slice block of Feta cheese into about 8-12 pieces of equal size. It’s better to have thicker pieces that appear smaller than thin pieces that appear larger.
  • Set Feta cheese pieces around the edge of a plate.
  • Crack pepper over the Feta cheese.
  • Serve with basil in the middle of the plate. Wrap up a piece of Feta with basil and pop it in your mouth for a tasty, creamy treat!
  • Alternately, you can lay the leaves out and set the feta on top of the fresh basil, crack pepper on top, and serve.


Very Low Amine: basil, black pepper

Low Amine: feta cheese


Steamed Clams

Steamed Clams with Vanilla Glazed Carrots

Steamed Clams with Vanilla Glazed Carrots

Clams make an easy appetizer or main course, and are fun to eat as well as visually appealing. No more need to hurt yourself with high amine white wines – a simple substitute with ascorbic acid and water did just fine. Two pounds of steamed clams will make plenty for a main course for two, or an appetizer for four. Enjoy!

2 lb clams

1/4 C minced garlic, packed

1/4 C minced parsley

1 Tbsp ascorbic acid

1 C water

2 Tbsp butter (butter substitute for dairy-free)

  • Soak clams in very cold water for at least 20 minutes, preferably longer to help them expel sand.
  • Heat butter and garlic in a deep-walled pan or a large pot. Cook till fragrant.
  • Add water and ascorbic acid and bring to a boil.
  • Add clams and parsley.
  • Mix well and cover, stirring occasionally. Cook for 5-7 minutes, or until the majority of clams have popped open.
  • Serve with some of the juices poured over the top.
Very Low Amine: garlic, parsley, ascorbic acid, water
Low Amine: clams, butter (or butter substitute for dairy-free)

Pistachio Rosemary Spread

Pistachio rosemary spread

Pistachio rosemary spread on crostini

Everyone loves hummus. But mixing pistachio, rosemary, and white beans make for a nice twist – especially since sesame (tahini) is very high in amines. It’s a delicious blend of flavors and sure to be a hit at any party – and a low-amine treat that allergy sufferers can eat without doom.

Yield: About 2 Cups

1/2 C dried white beans, cooked

1/2 C pistachios

4 Tbsp water

4 Tbsp safflower oil

2 Tbsp fresh rosemary leaves +

handful of fresh rosemary leaves for garnish

Crostini (little toast rounds will work fine – you don’t need oil and cheese and all that unless you really want to. Adjust for gluten-free.)

2 clove garlic

1/2 tsp salt

1/2 tsp black pepper

1/2 tsp ascorbic acid

  • Cook white beans for about 1 hour or until done.
  • Soak pistachios in water.
  • When beans are done, add all ingredients (except garnish rosemary) to a food processor and process until very smooth.
  • Spread onto crostini slices and press one or two rosemary leaves into the middle of each.
  • Serve.
Very Low Amine: white beans, water, rosemary, crostini (adjust recipe for gluten-free), garlic, salt, pepper
Low Amine: safflower oil
High Amine: pistachio

Wasabi Deviled Eggs

For a creative take on low amine deviled eggs, you can try these moderate to low amine wasabi deviled eggs. They almost taste like a bite of sushi. It’s a fun, interesting spin on something traditional, and will be a hit at any party, whether there are low amine diet folks there or not.

hard-boiled eggs

1 Tbsp mayonnaise substitute

1 Tbsp plain yogurt

1 tsp wasabi paste (add 1/2 Tbsp or more if using wasabi powder), or more if you love wasabi

2 green onion, minced

1/2 sheet sushi nori (seaweed paper for wrapping sushi), shredded

Pinch of sea salt

  • Cut eggs in half and remove yolks.
  • Mash yolks until very smooth.
  • Combine yolks with mayonnaise, wasabi, nori, and half of the green onions. Mix well.
  • Taste for seasoning and add salt to your liking.
  • Pipe filling into the egg whites (I use a ziplock bag with the corner cut off).
  • Garnish with other half of the green onions. Press them lightly into the yolk mix so they don’t fall away.
  • Arrange on a serving plate and enjoy! Alternately, if you want to make the mix ahead of time, keep it in the ziplock bag until ready to pipe into eggs and keep egg whites and yolk mix refrigerated until then.


Very Low Amine: green onion,  salt,

Low Amine: seaweed, yogurt,eggs (fresh eggs, freshly hard-boiled), mayonnaise substitute

Very High Amine: wasabi

Low Amine Garlic Spear and Asparagus Tartine


These tartines are hearty and have a wonderful tangy zip to them from the marinade. Garlic spears have a mildly garlic flavor with an asparagus-like texture to them. The low amine hummus spread is easy to make, but is best made the day before, for the sake of simplicity.

1/2 lb garlic spears

1/2 lb asparagus

1 large onion

2/3 C low amine hummus

6-8 pieces bread (I prefer long Parisian baguettes, cut into ovals)

2/3 C red wine vinegar

Red Wine Vinegar
  • 1 Tbsp blueberry juice
  • 1 tsp vodka
  • just shy of 1/2 tsp ascorbic acid
  • 1/4 tsp loosely packed brown sugar

1/2 C water

1/3 C safflower oil

4 Tbsp dried Italian seasoning

1 Tbsp lime juice

1 Tbsp salt

1 tsp cayenne pepper

  • Mix red wine vinegar, water, oil, Italian seasoning, lime juice, salt, and cayenne pepper in a bowl.
  • Wash asparagus and snap off the ends where it is tough. They will naturally break where they start to get tender. Cut remaining stalks in half.
  • Cut onion in half from root to tip, then slice the rest into “C” shaped slices.
  • Add onion and asparagus to a ziplock bag.
  • Wash garlic stems and cut into thirds. Add to a separate ziplock bag.
  • Pour all the marinade into the ziplocks, enough to fully marinate each, and seal the bags. Massage vegetables in the marinade to ensure they are well coated, then lay bags flat on the counter and let sit for a couple hours.
  • Preheat oven to 450 degrees.
  • Slice bread into oval shaped pieces. Brush each side with oil. Bake on a rack on a cookie sheet with the oven rack at the topmost position. Bake bread for 3 minutes on each side, or until they start to brown. Allow to cool.
  • Once vegetables are done marinating, saute garlic stems on medium-high heat in a wok. When the garlic stems are about 3 minutes in, add the asparagus and onion to the mix.
  • Saute all ingredients together and cover. Let cook until the onions are tender and just barely starting to caramelize. Stir as needed to prevent burning. Remove from heat.
  • Spread low amine hummus on toast, and arrange vegetables on each slice. Garnish, if available, with a small sprig of parsley on each, and a grind of fresh black pepper.


Very Low Amine: asparagus, garlic spears, onion, hummus (if made to low-amine specs), bread, water, italian seasoning, salt, ascorbic acid

Low Amine: safflower oil, vodka, brown sugar

Very High Amine: cayenne, red wine vinegar, lime, blueberry juice (low in tyramines, high in histamines)

Low Amine Hummus

Low-Amine Hummus (gluten-free, soy-free, dairy-free, egg-free, fish-free, tomato-free, paleo, low-fat, low-carb, vegetarian, vegan) photo

Low-Amine Hummus (gluten-free, soy-free, dairy-free, egg-free, fish-free, tomato-free, paleo, low-fat, low-carb, vegetarian, vegan).

Low amine hummus is delicious, and ridiculously easy.

Have you been buying tiny containers of hummus at the store for $4 – $6? You’ve been overpaying. By a LOT. You can fill that same container of store-bought hummus with homemade humus for about 40 cents… If even that.

In addition to that, store-bought hummus is full of amines. Often, they use high amine ingredients such as lemon juice, olive oil, roasted peppers, MSG, and worse. Making a low amine hummus is both easy and much better for your amine-free lifestyle.

Serves: 10+ hungry people

Time to Cook / Prep: 15 minutes (minus the 5 hour simmer)

1 1/2 C dried chickpeas / garbanzo beans

1/2 C tahini

8 cloves garlic

1 tsp ascorbic acid

1/4 C dried or finely minced parsley

1 C water

1/4 C safflower oil

1/2 – 2 tsp salt, to your taste

  • Start this process early, it takes a while.
  • Sift through chickpeas to make sure there are no stones or grit that made it in the batch.
  • Fill a large pot with water and add chickpeas. Turn to high, bring to a boil, then reduce to warm/low, or a low simmer.
  • Let them cook for about 4 hours, or until they are completely tender. If there is any grittiness or hard spots left in the chickpeas, the hummus will end up tasting chalky/gritty. We left the roommate home to make sure we didn’t burn down the house and did errands while the chickpeas did their thing.
  • Drain chickpeas.
  • Add garlic, tahini and chickpeas to a food processor. The chickpeas should come up to the top of the food processor. Add water, oil, salt, and ascorbic acid (or lemon juice).
  • Start processing. Add water, little bits at a time, as necessary to keep hummus moving in the food processor.
  • Hummus should achieve a creamy, smooth consistency. Taste, and adjust salt and citrus as necessary. Add parsley and blend until mixed in.
  • Serve hummus with flatbread or some other “scooping” food, and garnishwith parsley and a drizzle of oil over the top.
  • You can alter this recipe by adding more garlic, taking garlic out, adding carmelized onion, roasted peppers, fresh jalapeno, roasting garlic, or anything else that sounds tasty to you.
  • Store in fridge or give to friends.
  • Do not freeze hummus. Defrosted hummus is just about the weirdest thing ever. Trust me, I’ve tried it. Twice.
  • Also… Please don’t use canned garbanzo beans. The flavor and texture is all wrong. Plus, canned beans are higher in amines.
Low-Amine Hummus with Carrots and Celery (photo)

Low-Amine Hummus with Carrots and Celery.


Very Low Amine: garbanzo beans / chickpeas, garlic, ascorbic acid, parsley, water, salt

Low Amine: safflower oil

Very High: tahini (if you want to reduce the amine content further, you can reduce the amount of tahini in the hummus, but it does affect flavor. I have not found a good sesame substitute yet. If you know of one, please let me know!)