Malt Vinegar Substitute

Malt Vinegar
  • 2 Tbsp apple juice
  • 1 tsp ascorbic acid
  • 1 tsp lime juice
  • 1/4 tsp honey
AMINE BREAKDOWN:
Very Low Amine: ascorbic acid
Low Amine: honey, apple juice
Very High Amine: lime juice
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Apple Cider Vinegar Substitute

Apple Cider Vinegar
  • 1 Tbsp apple juice
  • Just shy of 1/4 tsp ascorbic acid
AMINE BREAKDOWN:
Very Low Amine: ascorbic acid
Low Amine: apple juice

Fennel Leek Soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, low-fat, low-carb, paleo, vegetarian, vegan)

Low-Amine Leek Fennel Soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, nightshade-free, tomato-free, low-fat, low-carb, vegetarian, vegan, paleo) photo

Low-Amine Leek Fennel Soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, nightshade-free, tomato-free, low-fat, low-carb, vegetarian, vegan, paleo)

This creamy (dairy-free) simple low-amine soup makes a nice light lunch or a good starter for a meal. It’s an easy way to get your vegetables in, too.

1 1/2 C onion

1 C frozen peas

1 leek, cut lengthwise and then into ovals (set aside 1/2 C for soup topping)

1 medium bulb fennel (about 2 C), shaved (set aside 1/2 C for soup topping)

1 C Italian parsley leaves, chopped

2 large cloves garlic, chopped

1 Tbsp rosemary

1 1/2 tsp ginger, minced

1 Tbsp rubbed sage

1/2 tsp salt (or more, to taste)

1/2 tsp ascorbic cid

1/2 tsp black pepper

4 1/2 C vegetable stock

3 Tbsp safflower oil, divided (2 Tbsp, 1 Tbsp)

  • Set aside 1/2 C leek, 1/2 C fennel, and 1 Tbsp oil in a small separate pan.
Fennel and Leek in a separate pan for making low-amine fennel leek soup topping (photo)

Fennel and Leek in a separate pan for making low-amine fennel leek soup topping

  • In a large pan or stock pot, saute remaining oil (2 Tbsp), onion, leek, fennel, parsley, garlic, and ginger. Cook until tender.
Low-amine fennel leek soup cooking (photo)

Low-amine fennel leek soup cooking

  • Add peas, rosemary, sage, salt, ascorbic acid, black pepper, and vegetable stock. Cover and simmer on medium low until very tender, about 10 minutes.
  • While soup is simmering, saute the leek and fennel in the separate pan. Caramelize the ingredients, then set aside.
  • Using an immersion blender or in batches in a food processor, puree the main stock pot soup ingredients until very smooth.
Pureeing the leek fennel soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, nightshade-free, tomato-free, low-fat, low-carb, vegetarian, vegan, paleo) photo

Pureeing the leek fennel soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, nightshade-free, tomato-free, low-fat, low-carb, vegetarian, vegan, paleo)

  • Serve in shallow bowls, with a large pinch of the caramelized leek and fennel over the top.
AMINE BREAKDOWN:
Very Low Amine: onion, leek, fennel, parsley, garlic, rosemary, ginger, sage, salt, ascorbic acid, black pepper
Low Amine: peas, vegetable stock, safflower oil

Layered Frittata (low-amine, gluten-free, dairy-free, yolk-free, nut-free, paleo, low-fat, low-carb, tomato-free)

Low-Amine Layered Frittata (low-amine, gluten-free, soy-free, dairy-free, nut-free, low-fat, low-carb, paleo, vegetarian) photo

Low-Amine Layered Frittata (low-amine, gluten-free, soy-free, dairy-free, nut-free, low-fat, low-carb, paleo, vegetarian)

Frittatas are easy to make and very tasty. I like this one for the way it presents – you can see all the different ingredients, layered beautifully. Eggs do increase in amine content the more you cook them, so this dish is closer to moderate amine than low. You can also make this dish with regular beaten eggs, rather than making an egg white frittata.

9″ Pyrex pie pan

3 C egg whites

2 large carrots, sliced into thin ovals

1 leek, white parts only, sliced thinly

2 small zucchini, sliced thinly

1 C cilantro, chopped finely

3 green onions, chopped

6 cloves garlic, pressed

1 1/2 tsp paprika

1 tsp chili powder

1/2 tsp salt

1/2 tsp black pepper

1 C black beans, divided (1/2 C, 1/2 C)

4 Tbsp butter / non-dairy butter replacement (I like Earth Balance dairy-free, soy-free spread)

  • Preheat oven to 350 degrees.
  • In three small pans heat 1 Tbsp butter in each. Cook carrots, leeks, and zucchini with pressed garlic separately in each pan until the vegetables are about halfway cooked.
Carrots, Leek, and Zucchini cooking in separate pans for frittata (photo)

Carrots, Leek, and Zucchini cooking in separate pans for frittata (Here, I cooked the garlic and spices in with separate ingredients. I do not think it was necessary, aside from cooking the garlic with the zucchini.)

  • Add paprika, chili powder, salt, and black pepper to eggs. Mix well.
  • Grease pie pan with remaining 1 Tbsp “butter.”
Layer your low-amine frittata ingredients (photo)

Layer your low-amine frittata ingredients.

  • Layer ingredients, starting with carrot on the bottom. I layer mine in this order:
  1. carrot
  2. 1/2 C black beans
  3. zucchini
  4. cilantro
  5. 1/2 C black beans
  6. leek
  7. add egg white mixture
  8. sprinkle green onions on top
  • Sprinkle a dash of chili powder and salt over the top and bake for 35 minutes, or until you can cleanly pull a wooden toothpick through the center.
Low-amine frittata is ready to bake! (photo)

Low-amine frittata is ready to bake!

Low-amine frittata (low-amine, gluten-free, soy-free, dairy-free, nut-free, low-fat, low-carb, paleo, vegetarian) photo

Low-amine frittata (low-amine, gluten-free, soy-free, dairy-free, nut-free, low-fat, low-carb, tomato-free, paleo, vegetarian).

AMINE BREAKDOWN:

Very Low Amine: carrot, leek, zucchini, cilantro, green onion, garlic, salt, black pepper, black beans

Low Amine: butter / non-dairy butter replacement 

Moderate amine: egg whites (due to long cooking time)

Very High Amine: paprika, chili powder

Low-amine, Gluten-free Chinese Scallion Pancakes with Dipping Sauce

Low-Amine Chinese Scallion Pancakes with "Soy Sauce" Dipping Sauce (photo)

Low-Amine Chinese Scallion Pancakes with "Soy" Dipping Sauce (low-amine, gluten-free, soy-free, dairy-free, nut-free, tomato-free, vegetarian, vegan).

These Chinese scallion pancakes were tasty. Because I changed the all-purpose flour to a gluten-free all-purpose flour (Bob’s Mill brand), the texture was different than when I had made them previously. However, they were still very tasty and I’d eat them again in a heartbeat. The low-amine sauce added a nice touch to the Chinese scallion pancakes that I felt was necessary, given the tougher nature of the gluten-free flour.

1 1/2 – 1 3/4 C gluten-free all-purpose flour

3/4 C warm water

1/4 tsp salt

1 Tbsp sesame oil substitute

1/2 C finely chopped green onions

2 Tbsp safflower oil mixed with 2 Tbsp sesame oil substitute (for frying), divided

Flour for flouring counter top

Low-Amine Chinese Scallion Pancake Dipping Sauce:

2 Tbsp soy sauce substitute

1/2 tsp ascorbic acid

1 Tbsp sesame oil substitute

2 Tbsp water

1 Tbsp grated ginger

1 tsp agave nectar or sugar

  • Dissolve salt into warm water.
  • Mix flour into water. Mix until doughy – if it’s too thick, add a tiny bit of water at a time until the proper texture. If too thin, add more flour.
  • Flour the counter top.
  • Knead and break up into 8 evenly-sized balls of dough.
  • Press/roll each ball flat, and brush with sesame oil substitute. Sprinkle with green onions and roll dough into a tube.
  • Press tube flat, spiral-side down, and roll/press into a pancake. Mine were about 3″ across. I would have liked them to be a bit bigger, but the gluten-free dough broke apart too easily when more thin. Do what works for you.
  • Dust with flour to ensure the pancake will rest easily and won’t stick while you roll out the rest of the low-amine Chinese scallion pancakes.
  • Pour half the oil into a large, non-stick frying pan. On medium heat, fry four at a time until golden brown on each side. I found that I liked mine more cooked rather than less, since gluten-free flour has a  tendency to have a grainier texture when not cooked through.
  • Each side of the pancakes cooked about 3-5 minutes. Set aside on paper towels to drain.
  • Pour remaining oil in pan and repeat.
  • Cut each low-amine Chinese scallion pancake into quarters.
Low-Amine Chinese Scallion Pancake Dipping Sauce:

AMINE BREAKDOWN:

Very Low Amine: gluten-free flour, water, salt, green onion, ascorbic acid, ginger

Low Amine: sesame oil substitute, safflower oil, soy sauce substitute, agave nectar / sugar

Low Amine Cajun Roasted Turkey

Low Amine Cajun Turkey for Thanksgiving photo

Low Amine Cajun Turkey for Thanksgiving

Along with my low-amine diet, I’m a bit of a non-traditionalist. I’d rather have pho or a salad for breakfast than pancakes, bacon, and eggs. I don’t think everything tastes better with butter. I’m perfectly happy eating a pile of dry nori for a snack instead of a granola bar or bag of chips. So in running with my out-of-the-ordinary menus and food choices, I thought I’d take a new spin on Thanksgiving, too. How about we try a Cajun turkey for Thanksgiving?

Low Amine Cajun Turkey photo

Low Amine Cajun Turkey

TURKEY RUB

4 Tbsp salt

4 Tbsp onion powder

2 Tbsp garlic powder

1/2 Tbsp cayenne pepper

2 Tbsp paprika

1 Tbsp ground oregano

1/2 stick butter  (butter substitute for dairy-free)

  • Blend spices in with room temperature butter.
  • Rub spice mix inside cavity, on outside of skin, and under the skin of the turkey.
  • Allow spices to rest on the turkey for two hours.

TURKEY

1 turkey

1/2 onion, chopped

2 ribs celery, cut into 1″ segments (or 1/4 C chopped Celeriac (celery root))

1 Tbsp safflower oil

Pinch salt & pepper

4 C turkey, chicken, vegetable, or beef stock

  • Preheat oven to 400 degrees Fahrenheit.
  • Wash turkey and pat dry.
  • If you haven’t already done this step, use Cajun turkey seasoning rub to rub  inside cavity, on outside of skin, and under the skin of the turkey. Let rest for two hours.
  • Rub onion and celery with oil, salt and pepper.
  • Loosely stuff into turkey cavity (it should only be about 1/2 full). Close cavity by stopping up with a piece of aluminum foil.
  • Twine opening and legs together, and one around the body to tie legs and wings in to the body.
  • Pour stock of choice into the bottom of the roasting pan.
  • Cook Cajun turkey, breast-side down, at 400 degrees for 30 minutes.
  • Baste every half hour or so, including squirting Cajun turkey basting liquid into turkey cavity.
  • Reduce heat to 350 degrees. Cook for 2 hours.
  • Reduce heat to 225 degrees.
  • Flip turkey to breast side up. Cook for 1 to 1 1/2 hours.
  • Turn heat back up to 350 degrees and cook for another half hour.
  • Turkey is done when juices run clear, or when internal temperatures reach 170 degrees in the thigh, and 160 degrees in the breast.
Low Amine Cajun Turkey, Carved (photo)

Low Amine Cajun Turkey, Carved.

AMINE BREAKDOWN:

Very Low Amine: salt, onion powder, garlic powder, oregano, onion, celery

Low Amine: butter (butter substitute for dairy-free), turkey, safflower oil, turkey, chicken, vegetable, or beef stock

Very High Amine: cayenne powder, paprika

Salicylate Sensitivity

I recently had a reader, Sofia, contact me who had an amine allergy, salicylate allergy, celiac disease, soy allergy, dairy allergy, and egg allergy. My mind was blown. To try to help her come up with foods she could eat, I did my best to guide her with amines, and point her in the right direction for her other allergies.

In my hunt, I realized that the list (at a cursory glance – there is a high probability that there are other less popular foods that aren’t listed that I couldn’t find information on) of foods is very short.

The site with the Salicylate Sensitivity Food Lists was very helpful, but some of the information is outdated, so please inform me if I’m wrong, missing information, or if you have more to add. I’d love to share it here. For a more current list, you’ll want to refer to the Allergy Friendly Food book published by the RPAH.

For a gluten-free, soy free, dairy free, egg free, low salicylate, low amine diet, here’s what I came up with (due to her serious reactions to allergens, all salicylates and amines listed were pulled only from the low or very low columns):

Peas, beans, green beans, celery, cabbage, lentil / dried beans, shallot, peeled pear, cashew, garlic, parsley, chives, saffron, rice milk, gin, whiskey, vodka, bamboo, lettuce, white peeled potato, bean sprouts (mung bean), leeks, chickpeas, canola oil, safflower oil, maple syrup, salt, rice, all non-processed meats if fresh and not organ meat, all baking supplies such as baking soda except cornmeal, white sugar, poppy seed.

Moderate Sals: asparagus, peeled golden- or red-delicious apple
High Sals: other apple varieties

To get a book that has a chart of many ingredients for amines, salicylates, and glutamates, you need this book: http://www.sswahs.nsw.gov.au/rpa/allergy/resources/foodintol/friendlyfood.cfm

Lime Basil Chicken

Lime Basil Chicken with Jalapeno Mint Jelly

Lime Basil Chicken with Jalapeno Mint Jelly

Lime basil chicken is super simple. Doing it low amine is even simpler – just take the skin off. The only catch with a skinless chicken roast is that you have to baste, and baste often. I basted the lime basil chicken every 20 minutes or so to ensure it had no chance to dry out.

1 whole chicken (5 lbs or so), skin and excess fat removed

1 limes

1 tsp ascorbic acid

1 C finely chopped basil, packed

1 tsp salt

3 Tbsp safflower oil

1 C chicken stock

  • Preheat oven to 350 degrees and set rack to middle.
  • Remove skin from chicken, and rinse off (inside and out) with water.
  • Slice one lime into four quarters and cut each piece to assist juices coming out.
Cut lime wedges open

Cut lime wedges open

  • Mix salt and ascorbic acid together in a ramekin.
  • Set into large Pyrex pan and rub down (all over outside and inside cavity) with salt and ascorbic acid, then basil.
  • Slice one lime thinly into rings. Lay rings onto chicken (I went a bit overkill on mine – I used two. I’d suggest using only one.).
Cover your lime basil chicken with lime slices

Cover your lime basil chicken with lime slices

  • Drizzle oil over the top.
  • Pour chicken stock into pan.
  • Bake for 1 1/2 – 2 hours, or until done and juices run clear. While you’re baking the chicken, work on the Jalapeno Mint Jelly to accompany it.
Just out of the oven: Lime Basil Chicken

Just out of the oven: Lime Basil Chicken

AMINE BREAKDOWN:

Very Low Amine: basil, salt

Low Amine: safflower oil, skinless chicken, broth

Very High Amine: lime

Vanilla Glazed Carrots

Vanilla Glazed Carrots with Steamed Clams

Vanilla Glazed Carrots with Steamed Clams

I’ve never been big on sweet things, so I was surprised when I had a sudden craving for something sugary. Given, my version of “sweet” is probably barely on the edge of sweet for most people. As carrots have an earthy sweetness to them, I added minimal sugar and helped enhance the flavor with vanilla.

2 Tbsp  sugar

1 Tbsp vanilla extract

3 Tbsp butter (or butter substitute for dairy-free or vegan)

12 medium carrots

1/2 C water

  • Wash and cut carrots lengthwise, and then in half again to shorten them.
  • Heat butter, sugar, and vanilla in large pan on medium. Be careful to dissolve sugar in evenly – don’t burn it!
  • When fully dissolved, add water and carrots.
  • Cook on medium high for 5 minutes, covered.
  • Remove lid, and cook for 5 minutes on medium, uncovered. Stir often to prevent burning. The liquids should reduce into a light syrup glaze.
  • Serve with a spoonful of the glaze poured over the top.
AMINE BREAKDOWN:
Very Low Amine: butter (or butter substitute for dairy-free or vegan), carrrot, water, vanilla extract
Low Amine: sugar

Low Carb Mashed Potatoes

For an additional protein boost in your diet, as well as a way to lower carbs, adding beans is a great option. You don’t even notice them in this recipe, even though they make up about 1/3 of the ingredients. These low amine, low carb mashed potatoes are a nice treat, with a little less of the usual guilt. Potato skins are high in amines, so be sure to peel first for low-amine mashed potatoes.

1 C white beans (about 3 C cooked beans)

6 medium red potatoes

1/4 C half & half (or rice milk for dairy-free)

1 Tbsp salt

2 Tbsp safflower oil

1 Tbsp butter (or butter substitute for dairy-free / vegan)

2 Tbsp garlic, minced

  • Cook beans in a full pot of water on medium high for about two hours, or until they are a smooth consistency the whole way through.
  • Cut potatoes and boil for 10-15 minutes or until cooked through.
  • When both are cooked and drained, heat butter and oil in a large pot.
  • Add garlic and cook till fragrant and just starting to brown.
  • Remove from heat and add potatoes, beans, half & half, and salt.
  • Using a potato masher, mash ingredients until the desired consistency.
AMINE BREAKDOWN:
Very Low Amine: beans, salt, garlic, rice milk
Low Amine: safflower oil, butter (or butter substitute for dairy-free / vegan), potato, half and half