Black Bean Dip (low-amine, gluten-free, soy-free, dairy-free, nut-free, low-fat, low-carb, vegetarian, vegan)

Low-Amine Black Bean Dip (low-amine, gluten-free, soy-free, dairy-free, nut-free, low-fat, low-carb, vegetarian, vegan) photo

Easy Low-Amine Black Bean Dip

This simple black bean dip is a great low-amine protein source and works as a dip, spread, or simple snack / appetizer. Bring it to parties, share with your friends, and enjoy!

3 C black beans

1/3 C water

1/2 – 1 C minced cilantro, to taste

1 C minced sweet onion

1 tsp salt

1/2 tsp smoked paprika

2 Tbsp chili powder

4 medium cloves garlic, pressed

Cayenne pepper, to taste

  • Mash beans with water, garlic, spices, and salt.
  • Add onion and cilantro and mix thoroughly.
  • Taste and add more salt, cilantro, or cayenne, if desired.
  • Serve chilled.
Low-Amine Black Bean Dip served with Organic Corn Chips (photo)

Low-Amine Black Bean Dip served with Organic Corn Chips

AMINE BREAKDOWN:

Very Low Amine: black beans, water, cilantro, sweet onion, salt, garlic

Very High Amine: smoked paprika, chili powder, cayenne

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Tomato-Free Chili (low-amine, gluten-free, soy-free, dairy-free, tomato-free, nightshade-free, paleo, low-carb)

Tomato-Free Chili (low-amine, nightshade-free, gluten-free, soy-free, dairy-free, tomato-free, paleo, nut-free, low-carb) photo

Low-Amine Tomato-Free, Nightshade-Free Chili served with rice.

I haven’t been able to eat a proper bowl of chili for over a year now. How I have missed chili! But chili is so very tomato, pepper and nightshade-based. So for someone on a low-amine diet, chili is pretty much amine HELL. I had looked for a good recipe for  nightshade-free chili, or at least tomato-free chili, but had no luck, until I found one at Eating With Food Allergies that made a great base. I thought the original recipe made a great canvass for the tweaks I was about to make. The tomato-free, nightshade-free chili turned out phenomenal! I will never have to lament over tomatoes in my chili again!

Makes approximately 15 bowls (this is a large batch – halve recipes for fewer people, or freeze if not sensitive to amines in frozen leftovers)

2 lb lean ground beef

4 C chicken stock

2 Tbsp safflower oil

1/2 C water

2 medium red onions, chopped

12 cloves garlic, chopped (1/3 C)

4 large carrots, diced (1 1/4 C)

5 ribs celery, diced (2 C)

4 cans black beans

3 Tbsp cumin

2 Tbsp turmeric

1 1/2 tsp clove powder

1 Tbsp coriander

4 tsp sea salt

1 Tbsp liquid smoke

1/2 tsp Sichuan peppercorns, smashed

1 Tbsp molasses

1 1/2 Tbsp corn starch, mixed with 1/4 C cold water

1/4 C fresh minced cilantro, for garnish

  • In a stock pot over medium heat, cook ground beef with onions, oil, and 1/2 C water. Cover, stirring occasionally to break apart beef.
  • When cooked, add in garlic, celery, carrots, broth, cumin, turmeric, clove, coriander, salt, and liquid smoke. Cook for 20 minutes, covered, stirring occasionally.
  • Add to the chili your crushed Sichuan peppercorns, molasses, and cornstarch/water mixture. Stir well.
  • Add black beans to chili. Stir well and cook for another 10 minutes over medium-low heat. Stir fairly often to prevent burning at the bottom.
  • Note: If you can tolerate chili powder or cayenne, feel free to taste and add to your heart’s content, if desired. Both are nightshades and high in amines.
  • Remove from heat and allow to sit for 10 minutes before serving to allow flavors to “steep.”
  • Serve your wonderful, low-amine, tomato-free, nightshade-free chili hot on its own, or with rice. Garnish with freshly minced cilantro. Enjoy!!!
AMINE BREAKDOWN:
Very Low Amine: water, red onion, garlic, carrot, celery, black beans, cumin, turmeric, coriander, sea salt, liquid smoke, Sichuan peppercorns, corn starch, cilantro
Low Amine: lean ground beef, chicken stock, safflower oil, molasses
High Amine: clove powder

Shredded Beef with Cumin and Cilantro

Shredded Beef with Cumin and Cilantro (low-amine, gluten-free, soy-free, dairy-free, nut-free, nightshade-free, paleo, shellfish-free, low-carb) photo

Shredded Beef with Cumin and Cilantro (low-amine, gluten-free, soy-free, dairy-free, nut-free, nightshade-free, paleo, shellfish-free, low-carb).

I require a lot of protein to make it through my days because I’m pretty active. This low-amine shredded beef recipe is easy and very satisfying. The flavors meld together in a slightly Mexican / Indian direction. I did not make the low-amine shredded beef spicy at all out of courtesy to my Sugar (he doesn’t do face-meltingly, mind-numbing spicy foods like I do), but if you can handle the heat, this recipe is just BEGGING to be spicy. For fully gluten-free, use gluten-free bread, gluten-free tortillas, or lettuce or cabbage wraps.

3 lb bottom sirloin roast (low-amine beef roast)

1/4 C safflower oil

4 medium onions, quartered

1 large shallot, diced

10 cloves garlic, pressed

3/4 C applesauce (unsweetened)

2 C beef broth

1 large bunch parsley (stems discarded), minced

Celery heart and bitters, minced

3 bay leaves

2 Tbsp savory

2 Tbsp marjoram

1 tsp cinnamon

2 tsp salt

4 Tbsp cumin

1 Tbsp coriander

1/2 tsp ascorbic acid

1 C cilantro, minced

Habanero, Cayenne, or Jalapeno, if you can take the heat. To taste.

  • If beef roast has kitchen twine around it, remove and discard twine.
  • In a large stock pot, add all ingredients except cilantro. Turn temperature to medium high and once to temperature, reduce to a simmer.
  • Simmer for 3 hours.
  • Remove bay leaves.
  • Remove low-amine beef and set on large cutting board.
  • Using two forks, shred beef. Set aside in a large bowl.
  • Use an immersion blender (or food processor, in batches) to blend onions, parsley, and remaining low-amine stock pot ingredients. Blend until very smooth.
  • Add cilantro to beef, and add in puree one spoonful at a time until desired consistency is reached. Any left over can be saved for cooking with beans, as the base of a low-amine soup, served over rice, or more.
  • Mix beef, puree, and cilantro together well and serve on toasted Ciabatta rolls, gluten-free hamburger buns, lettuce wraps, over rice, or however desired.
  • Enjoy!
Shredded Beef with Cumin and Cilantro (low-amine, gluten-free, soy-free, dairy-free, nut-free, nightshade-free, paleo, shellfish-free, low-carb) photo

Shredded Beef with Cumin and Cilantro (low-amine, gluten-free, soy-free, dairy-free, nut-free, nightshade-free, paleo, shellfish-free, low-carb).

AMINE BREAKDOWN:

Very Low Amine: onion, shallot, garlic, applesauce, parsley, celery heart and bitters, bay leaves, savory, marjoram, salt, cumin, coriander, ascorbic acid, cilantro

Low Amine: beef, safflower oil, beef broth

High Amine: cinnamon (high Histamine, low Tyramine)

Very High Amine: Habanero, Cayenne, or Jalapeno

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 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 

Spaghetti Squash with Low-Amine Pesto

Spaghetti Squash with Zucchini and Low Amine Pesto

Spaghetti Squash with Zucchini and Low Amine Pesto

Making gluten free or amine free / low amine pasta dishes can be difficult. This low amine solution is sure to please all with its rich, yet light flavors. I would suggest serving it with a protein of some sort, such as butter-sauteed prawns or fried/baked tofu.

Serves 4

1 medium sized spaghetti squash

3 zucchini

1/2 onion, thinly sliced

4 Tbsp safflower oil

1 C fresh basil leaves, fairly well packed

6 large cloves garlic, slivered

1/2 C low amine pesto

Pinch of sea salt & pepper

1/2 C water

Garnish of minced, fresh parsley

Lime wedge

  • Poke a couple holes in your spaghetti squash. I hit mine twice with the cleaver to put a 2″ slash in it for steam to escape.
  • Microwave squash on high for 10 minutes, rotating once when halfway done. Microwave times vary – it is done when the sides of the spaghetti squash easily cave in with a gentle press of a finger. Remove carefully using oven mitts, and cut in half to cool.
  • Slice zucchini in half lengthwise, then cut into bite sized pieces.
zucchini

Use 3 zucchini for spaghetti squash recipe. I used two small/medium sized zucchini and one mutant zucchini. Garlic bulb added for size perspective.

  • Heat your stove top to medium low and in a non-stick pan, fry the zucchini in 2 Tbsp oil, uncovered, for 15 minutes. Stir/flip zucchini as necessary.
  • While the zucchini is cooking, use a fork to remove seeds from squash. Toss, or roast them later for a snack.
  • Pull spaghetti squash flesh out with a fork. It should “shred” out easily.
  • Wash basil leaves and slice them into slivers about 1/2 – 1″ long.
Shredding out Spaghetti Squash

To shred Spaghetti Squash, use a fork and gently pull threads toward center of squash from the edges.

  • At about the 15 minute mark on the zucchini, add in the basil, salt, onion, and pepper. Mix in well and stir occasionally.
Zucchini, onion, and basil

Zucchini, onion, and basil

  • In a separate non-stick pan/wok, on medium high heat, add 2 Tbsp oil. When the pan is hot, add garlic and cook till just fragrant, about 1-2 minutes.
  • Add spaghetti squash to pan and mix well. Cook for 10 minutes, stirring occasionally.
  • Mix low amine pesto to spaghetti squash with 1/2 C water. Gently stir together until evenly coated.
Spaghetti squash and low amine pesto

Gently mix Spaghetti squash with 1/2 C low amine pesto and 1/2 C water.

  • Plate with zucchini served over the top of the pesto spaghetti squash and garnish with minced parsley.
  • Serve with a lime wedge on the side, or with the juice of one wedge squeezed evenly over the top.

AMINE BREAKDOWN:

Low Amine: squash, zucchini, onion, basil, garlic, salt, pepper, parsley

Low Amine: safflower oil

Very High Amine: lime