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

Advertisements

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

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.
AMINE BREAKDOWN:
Very Low Amine: white beans, water, rosemary, crostini (adjust recipe for gluten-free), garlic, salt, pepper
Low Amine: safflower oil
High Amine: pistachio

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

Tangy Garlic Cod

Tangy Garlic Cod with Cilantro Rice and Grilled Sour Onions

Tangy Garlic Cod with Cilantro Rice and Grilled Sour Onions

I love salmon and tuna… but since I can’t eat them anymore due to their high amine content, I’ve switched to highly seasoned low amine fish, like cod. Low amine fish can be delicious – it just tends to require more spices.
2 large pieces cod (or other whitefish – here I used something similar to Tilapia)
1/2 tsp safflower oil
4 Tbsp Panko
Spice Mix:
1 tsp lemon thyme (or regular thyme if you don’t have it)
1 Tbsp fresh minced parsley
1/2 tsp smoked paprika
1 lime, zest only
1/2 tsp sea salt
1/2 tsp fresh ground black pepper
1/2 tsp cayenne
1 Tbsp safflower oil
1/2 tsp brown sugar
1 bulb roasted garlic, skin removed and mashed
Roasted Garlic

Mashing roasted garlic for the spice mix

  • Preheat oven to 450 degrees.
  • Zest lime, and cut reserved lime into wedges.
  • Rub 1/2 tsp oil on fish.
  • Lightly grease a baking dish large enough for fillets.
  • Mix all spice mix ingredients together and coat fish.
Spice mix and roasted garlic, mixed together

Spice mix and roasted garlic, mixed together as rub for fish

Spice mix rubbed onto fish fillets

Spice mix rubbed onto fish fillets

  • Sprinkle Panko over the top of the cod fillets.
  • Bake 10 minutes, or until cod flakes easily when tested with a fork.
  • Serve with reserved lime wedges (unless you care terribly about appearances)…
Tangy garlic cod

Tangy Garlic Cod, hot out of the oven

AMINE BREAKDOWN:

Very Low Amine: panko, lemon thyme, parsley, sea salt, black pepper, roasted garlic

Low Amine: cod, safflower oil, brown sugar

Very High Amine: smoked paprika, cayenne, lime zest

Turkey Meatballs with Cilantro Lime Sauce

These low amine, low-fat turkey meatballs put a tart and spicy twist on regular meatballs. Low amine CAN be delicious. I’m playing with a version of this low amine turkey meatball to see whether I can turn it into a saucy appetizer, too. More to come!

Cilantro Turkey Meatballs

2 lbs lean ground turkey

1/2 C garlic breadcrumbs

2 eggs

Seasoning Mix:

1 Tbsp blackening seasoning

1 Tbsp garlic powder

1 Tbsp Montreal Spicy Steak seasoning

1 Tbsp sea salt

1 Tbsp cayenne

Sauce Mix:

2 bunches well-washed, chopped cilantro (about 2 cups)

10 cloves garlic

1″ fresh ginger, chopped

1/2 medium yellow onion, chopped

1 1/2 tsp ascorbic acid

1 tsp sugar

3 Tbsp water


  • Preheat oven to 375 degrees.
  • Add turkey, breadcrumbs, and eggs to a large bowl and knead together.
  • Mix all dry seasonings together on a plate.
  • Roll turkey into large meatballs and roll meatballs it in the seasoning mix. Pat seasonings into the turkey meatballs gently.
  • Arrange turkey meatballs in Pyrex pan.
  • Cook for 20 minutes, covered.
  • Add all “sauce mix” items to a food processor and puree until smooth.
  • After cooking 20 minutes, uncover turkey meatballs, drain off most the liquid with a spoon (I leave about 1/4″ liquid in the bottom).
  • The turkey meatballs probably shrank some. I push them together closely so that less sauce gets wasted.
  • Pour a heavy dollop of cilantro puree over the top of meatball.
  • Bake 375 degrees uncovered for 10 minutes.
  • Serve.

AMINE BREAKDOWN:

Very Low Amine: breadcrumbs, cilantro, garlic, ginger, onion, ascorbic acid, garlic powder, salt, water

Low Amine: sugar, turkey

Moderate Amine: egg, blackening seasoning, Montreal Spicy Steak Seasoning

Very High Amine: cayenne