More Spoons Nutrition

Tag: healthy eating

Low Histamine Coffee Alternatives That Actually Taste Good
If you’ve recently started a low histamine diet, you might be mourning your morning cup of coffee—and I get it. Coffee isn’t just a ritual; it’s a moment of calm (or a much-needed jolt) in a busy day. Unfortunately, coffee is a common histamine trigger—not just because of the caffeine, but also due to the roasting and storage process, which can raise histamine levels.

The good news? There are plenty of delicious, energizing, and comforting alternatives that can help fill the coffee-shaped hole in your routine—without the histamine backlash.

☕ Why Coffee Can Be a Problem

While caffeine itself isn’t always the issue, coffee beans are often fermented, roasted, and stored in ways that encourage histamine buildup. For those with histamine intolerance, this can lead to symptoms like headaches, anxiety, digestive issues, and flushing—not exactly the kind of wake-up call you’re looking for.

🌿 Herbal Teas: Cozy Without the Crash

Many herbal teas are naturally caffeine-free and low in histamine, making them a great starting point. Some favorites include:
- Rooibos tea – Naturally sweet and full of antioxidants, rooibos is smooth and satisfying, especially with a splash of coconut milk.
- Chamomile tea – Known for its calming properties, chamomile can ease anxiety and support better sleep. (Heads up: if you have ragweed allergies, it might be best to skip this one.)
- Ginger tea – Fresh ginger steeped in hot water makes a zippy, anti-inflammatory drink that also supports digestion.
- Peppermint tea – Cooling and refreshing, peppermint is soothing for the gut and can be a great mid-morning pick-me-up.
🥥 Latte-Style Drinks: Warm, Creamy, and Comforting

Looking for something a little richer? Try these coffee-free “lattes”:
- Golden turmeric latte – Made with coconut or almond milk, fresh turmeric, and ginger. Naturally anti-inflammatory and deeply comforting.
- Carob latte – Carob is a naturally sweet, caffeine-free alternative to cocoa. Warm it with your favorite non-dairy milk for a treat that feels indulgent but won’t spike your histamine levels.
- Cinnamon-vanilla “steamer” – Heat up some coconut milk with cinnamon and vanilla extract for a cozy, sweet beverage that satisfies cravings.
🧊 Cold Drinks for a Refreshing Boost

If you’re more of an iced coffee fan, don’t worry—there are cold options too!
- Cucumber-mint water – Crisp, cooling, and super hydrating.
- DIY electrolyte drink – Mix coconut water with a pinch of salt and a squeeze of lemon or lime (if tolerated).
- Iced rooibos “latte” – Brew rooibos tea, chill it, and pour over ice with a splash of coconut milk. Delicious and refreshing!
⚠️ Caution: Grain-Based Coffee Substitutes

Some popular coffee alternatives like dandelion root, chicory, and barley-based drinks (Dandy Blend, Pero) may be too risky for those with histamine intolerance, especially if they’re roasted or fermented. However, some people do tolerate them in small amounts—just go slow and listen to your body.

The Bottom Line:
Letting go of coffee doesn’t mean giving up the ritual or the comfort of a warm (or iced) drink in your day. With a little creativity and some histamine-friendly swaps, you can still enjoy delicious beverages that support your health and give you that cozy, grounded feeling—without the symptoms.

Want help navigating the low histamine diet? Send us a secure message below. We offer nutrition consultations in New Mexico and Oregon, covered by insurance.

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This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing, nutrition or other professional health care advice, diagnosis or treatment. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this blog or website.
April 1, 2025
Low Histamine Dinner Ideas: Quinoa and Kale Edition
Nutritional Powerhouses in Low Histamine Recipes: Kale, Quinoa & Beets

When creating low histamine meals, it’s important to choose ingredients that not only support symptom management but also offer a rich variety of nutrients. Kale, quinoa, and beets are three powerhouse foods that fit the bill beautifully.

Kale is packed with antioxidants, vitamin K, and calcium—making it a great choice for bone health and inflammation support. Quinoa provides a complete source of plant-based protein, along with fiber, iron, and magnesium to help stabilize energy levels and support digestion. Beets bring natural sweetness and a boost of folate, potassium, and nitrates that may support circulation and overall cardiovascular health.

Together, these ingredients form a nourishing foundation for low histamine dinners that are as satisfying as they are supportive.

Quinoa Kale Bowl with Edamame & Roasted Beets
- Quinoa, steamed kale, roasted beets, edamame, olive oil, lemon juice, and herbs
Ingredients
- ½ cup quinoa (uncooked)
- 1 cup edamame (cooked)
- 1 small beet, roasted and sliced
- 1 cup kale, steamed
- 1 tbsp olive oil
- Squeeze of lemon (if tolerated) or apple cider vinegar
- Salt, garlic powder, and herbs (like parsley or basil)
Instructions
1. Cook quinoa as per package directions.
2. Roast beets at 400°F for 30–35 min.
3. Steam kale for 2–3 minutes until wilted.
4. Combine quinoa, kale, beets, and edamame in a bowl.
5. Drizzle olive oil and lemon juice or vinegar, season, and toss.
Warm Lentil & Roasted Veggie Salad
- Cooked green lentils, roasted carrots, beets, and broccoli over salad greens with tahini dressing
Ingredients
- ¾ cup cooked green lentils
- 1 cup roasted veggies (e.g., carrots, beets, broccoli)
- 1 cup salad greens
- 1 tbsp olive oil
- 1 tbsp tahini
- Pinch of cumin, garlic powder, salt
Instructions
1. Roast veggies at 400°F for 25–30 min with olive oil and seasoning.
2. Warm lentils if desired.
3. Whisk tahini with olive oil, splash of water, and seasonings to make dressing.
4. Toss all together over salad greens and serve warm.
Chickpea & Kale Patties with Steamed Green Beans
- Baked patties (chickpeas, kale, oat flour, spices), served with green beans and a side of mashed cauliflower
Ingredients
- ¾ cup cooked chickpeas
- ½ cup kale, finely chopped
- 2 tbsp oat flour
- 1 tbsp olive oil
- Garlic powder, onion powder, parsley
- 1 cup green beans
Instructions
1. Mash chickpeas and mix with kale, flour, olive oil, and seasonings.
2. Form small patties and bake at 375°F for 20 min, flipping halfway.
3. Steam green beans and serve on the side.
Stir-Fried Quinoa with Edamame, Kale & Spices
- Quinoa stir-fried with kale, green beans, and edamame; seasoned with turmeric, cumin, and garlic
Ingredients
- ½ cup cooked quinoa
- 1 cup kale, chopped
- ¾ cup edamame
- 1 tbsp olive oil
- ¼ tsp turmeric, ¼ tsp garlic powder, pinch of cumin
- Salt to taste
Instructions
1. In a pan, heat olive oil and sauté kale and edamame for 2–3 min.
2. Add quinoa and spices, stir-fry together until heated through.
3. Serve warm as a hearty protein-packed bowl.
Chickpea Salad Lettuce Wraps with Yogurt Dip
- Mashed chickpeas with herbs, olive oil, and lemon served in lettuce cups with a side of vegan yogurt dip
Ingredients
- ¾ cup mashed cooked chickpeas
- 1 tbsp olive oil
- Chopped parsley, garlic powder, salt
- 4–6 large lettuce leaves (for wraps)
- ¼ cup vegan yogurt (plain)
- Optional: grated cucumber or herbs for dip
Instructions
1. Mash chickpeas with olive oil, parsley, garlic powder, and a pinch of salt.
2. Spoon into lettuce leaves to form wraps.
3. Stir herbs or cucumber into yogurt for a refreshing dip.
Cauliflower Lentil Curry (no tomatoes)
- Lentils, cauliflower, kale, and coconut milk in a mild curry over brown rice
Ingredients
- ¾ cup cooked green lentils
- 1 cup cauliflower florets
- ½ cup chopped kale
- ½ cup coconut milk
- 1 tsp turmeric, ½ tsp cumin, ½ tsp garlic powder
- Salt to taste
- ½ cup cooked brown rice
Instructions
1. Steam cauliflower and kale until tender.
2. In a pan, combine coconut milk, spices, and lentils. Simmer 5–7 min.
3. Add cauliflower and kale, stir, and simmer another 2–3 min.
4. Serve over brown rice.
Want help navigating the low histamine diet? Send us a secure message to learn more about nutrition consultations with More Spoons Nutrition. We currently conduct virtual visits in Oregon and New Mexico, covered by insurance!

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Medical disclaimer:

This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing or other professional health care advice, diagnosis or treatment. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this blog or website.
April 1, 2025
Low Histamine Snack Ideas
Finding satisfying snacks can be tricky when you’re navigating a low-histamine diet—especially when hunger strikes and you’re short on time. Whether you’re managing histamine intolerance, mast cell activation syndrome (MCAS), or just experimenting to see if lower histamine eating helps you feel better, having safe, go-to snack ideas can make a big difference. In this post, we’re sharing simple, nourishing low-histamine snack options to keep you fueled without the flare-ups.

🟢 Fresh or Freeze-Friendly Low-Histamine Snacks (High-Protein)

1. Steamed Edamame with Sea Salt
- ~17g protein per cup
- Eat fresh after steaming; don’t store in fridge long-term
2. Hemp Seed Yogurt Bowl (Fresh Only)
- ½ cup plain vegan yogurt + 2 tbsp hemp seeds + blueberries
- ~10–12g protein
- Eat right after preparing (vegan yogurt can build histamine if left out)
3. Pumpkin Seeds or Sunflower Seeds (Raw or Dry-Roasted)
- ~9g protein per ¼ cup
- Great shelf-stable, no prep required
4. Tofu Bites – Cooked Fresh or Reheated from Frozen
- Lightly pan-fried or air-fried tofu cubes
- Season with turmeric + garlic
- Freeze in single-serve bags after cooking
5. Lentil or Chickpea Patties – Frozen Then Reheated
- Make with fresh-cooked lentils/chickpeas, herbs, oat flour
- Bake and freeze individually, reheat in skillet or toaster oven
6. Homemade Quinoa & Seed Energy Bites (Freezer-Friendly)
- Mix cooked quinoa, seed butter (sunflower/hemp), small amount of maple syrup
- Freeze in balls and pull one out at a time
🟡 Lighter Fresh Snacks (Pair with seeds or protein boosters)

7. Cucumber, Carrot or Bell Pepper Slices + Tahini or Yogurt Dip

8. Fresh Fruit (Blueberries, Cherries, Pears, Apples) – Low-histamine options

9. Sweet Potato Toasts (Made Fresh)
- Thinly sliced, baked, topped with avocado or tahini
Lentil or Chickpea Patties (Freezer-Friendly)

Ingredients
- ¾ cup cooked lentils or chickpeas
- ¼ cup oat flour
- 1 tbsp olive oil
- 2 tbsp chopped kale or herbs (parsley, dill)
- ¼ tsp cumin, garlic powder, and salt
Instructions
1. Mash lentils or chickpeas in a bowl.
2. Mix in oat flour, olive oil, herbs, and spices.
3. Form into small patties (2–3 inches wide).
4. Bake at 375°F (190°C) for 20 min, flipping halfway.
5. Let cool, then freeze between parchment layers.
6. Reheat in a pan, oven, or toaster oven from frozen.
🧊 Freezer Win: Hold their shape and texture well!

Quinoa & Seed Energy Bites (No Nuts, No Fridge Needed if Frozen)

Ingredients
- ½ cup cooked quinoa (cooled)
- 2 tbsp sunflower seed butter or tahini
- 1 tbsp hemp seeds
- 1 tbsp maple syrup (optional)
- Pinch of salt and cinnamon
Instructions
1. Mix all ingredients in a bowl.
2. Roll into small balls (about 1 tbsp each).
3. Freeze on a baking sheet, then store in a container.
4. Eat straight from freezer or let thaw for 5 minutes.
🧊 Best chilled or frozen for firmness and freshness.

Want help from our registered dietitian in navigating the low histamine diet? We offer consultations in Oregon and New Mexico, covered by insurance. Send us a secure message to find out more.

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Medical disclaimer:

This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing, nutrition, or other professional health care advice, diagnosis or treatment. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this blog or website.
March 30, 2025
Nutrition Strategies to Manage Side Effects of GLP-1 Weight Loss Medications
GLP-1 receptor agonists like semaglutide (Ozempic, Wegovy) and tripeptide (Mounjaro, Zepbound) have become popular tools for weight management. While these medications can be highly effective, they often have side effects that can impact nutrition and overall well-being. If you or a loved one use GLP-1 medications, optimizing your diet can help minimize discomfort and support long-term success.

Common Side Effects and Nutrition Strategies to Manage Them

1. Nausea and Vomiting

One of the most common complaints among GLP-1 users is persistent nausea, which can make it difficult to eat enough nutrients.

Try this:
- Eat small, frequent meals rather than large portions to reduce stomach discomfort.
- Prioritize bland, easy-to-digest foods such as oatmeal, mashed potatoes, bananas, or crackers.
- Ginger and peppermint can help settle the stomach—try ginger tea, peppermint tea, or ginger chews.
- Stay upright after eating and avoid lying down for at least 30 minutes post-meal.
- Stay hydrated with electrolyte-rich fluids like coconut water or diluted sports drinks if vomiting occurs frequently.
2. Constipation

Many people on GLP-1 medications struggle with constipation due to slowed gut motility.

Try this:
- Increase fluid intake: You don’t need to do the gallon challenge to hydrate adequately. In fact, a gallon of water is not recommended. Most adults need about 2 liters a day or 8 cups. Ask your dietitian to calculate your individual needs.
- Incorporate both insoluble and soluble fiber: The ideal ratio of insoluble fiber to soluble fiber for constipation relief is 1:1. Good food sources with approximately this ratio of soluble and insoluble fiber include prunes, berries, apricots, beans, and lentils. Eat the skin of fruits and vegetables to increase your insoluble fiber intake further. Psyllium powder-based supplements, such as Metamucil, may not contain enough insoluble fiber to relieve constipation — especially in patients on GLP-1 weight loss medications. Most adults need about 22-34 grams of fiber daily, which should be individualized and gradually increased.
- Try magnesium-rich foods like pumpkin seeds, spinach, and almonds, or consider a magnesium citrate supplement (check with your provider first). It’s estimated that up to 60% of the population is deficient in magnesium. Because the body has mechanisms to regulate blood levels of minerals and electrolytes, a blood test for magnesium deficiency will not necessarily reflect actual intake until a person is severely deficient.
- Light movement after meals, such as a short walk, can help stimulate digestion.
3. Diarrhea

Some individuals experience diarrhea, especially when adjusting to the medication.

Try this:
- Stick to easily digestible, low-fat meals to prevent exacerbating symptoms.
- Incorporate binding foods that contain more soluble fiber, such as bananas, apples, psyllium, green peas, and wheat bran.
- Probiotic-rich foods like yogurt or kefir may help restore gut balance. However, not all fermented foods have sufficient probiotics to replenish the gut microbiome. Select brands with live active cultures or indicate they are probiotic food or yogurt. An integrative dietitian can assist in selecting the right probiotic-rich foods or supplements for your situation.
- Limit artificial sweeteners (sorbitol, mannitol, xylitol), which can trigger diarrhea in some individuals.
4. Loss of Appetite & Unintentional Malnutrition

While appetite suppression can aid weight loss, it may also lead to inadequate nutrition.

Try this:
- Focus on nutrient-dense foods to get the most nutrition in smaller portions (e.g., nuts, seeds, eggs, Greek yogurt, avocado).
- Include protein at each meal to preserve muscle mass (chicken, fish, tofu, beans, cottage cheese).
- Use high-calorie liquids if eating solid food feels difficult—nutrient-packed smoothies with protein powder, nut butters, and milk can help.
- Set reminders to eat if you frequently forget meals due to reduced hunger.
5. Muscle Loss

Since GLP-1 medications can lead to rapid weight loss, there’s a risk of losing muscle mass along with fat.

Try this:
- Prioritize protein intake (aim for at least 20–30g per meal, depending on individual needs).
- Incorporate resistance training to preserve muscle while losing weight.
- Consider protein supplementation if struggling to meet protein needs through food. It is best to work with a dietitian to select a protein supplement, as they are not one size fits all and can exacerbate underlying conditions.
Final Thoughts

While GLP-1 receptor agonists can be a powerful tool for weight management, they come with unique nutritional challenges. By making small, strategic dietary adjustments, you can manage side effects and ensure your body gets the nutrients it needs. Ideally, individuals should work closely with a dietitian when using weight loss medication. A registered dietitian can provide you with evidence-based, personalized recommendations. Consults with a dietitian are usually covered by insurance, especially for weight management. Call today or check out our contact page to self-schedule or reach out to us via secure messaging.
February 7, 2025
Healthy and Sensory-Friendly Thanksgiving Recipes
Thanksgiving is a wonderful time for gathering, sharing gratitude, and of course, enjoying delicious food. However, for neurodivergent families, this holiday can be filled with unique sensory challenges, food aversions, and a need for predictability. Whether it’s a preference for familiar textures, sensitivities to certain flavors, or a strict need for routine, finding the right Thanksgiving recipes can be tricky. The good news is that with a little planning, you can create a sensory-friendly, nutritious, and enjoyable Thanksgiving spread for everyone.

In this blog post, I’m sharing a selection of healthy Thanksgiving recipes that prioritize sensory needs and nutrition while keeping holiday traditions in mind. These recipes are designed to be adaptable, simple, and family-friendlyso everyone can feel comfortable and included at the table. But remember, everyone has unique sensory needs, and there is no one-size-fits-all approach.

1. Smooth Mashed Sweet Potatoes with Coconut Milk

Mashed potatoes are a staple on Thanksgiving tables, but for those with texture sensitivities, the standard chunky version might be off-putting. This recipe uses sweet potatoes and creamy coconut milk for a smooth, naturally sweet side dish that’s easy on the taste buds and full of nutrients.

Ingredients:
- 3 large sweet potatoes, peeled and cubed
- 1/2 cup full-fat coconut milk
- 1 tablespoon olive oil or melted ghee
- 1/2 teaspoon salt
- Optional: a pinch of cinnamon or nutmeg for a holiday twist
Instructions:
1. Boil the sweet potatoes until tender (about 15-20 minutes).
2. Drain and transfer to a large bowl.
3. Add the coconut milk, olive oil, and salt. Mash with a potato masher or use an immersion blender for a smoother texture.
4. Serve warm and let everyone add their own seasoning if desired.
Why It Works: The smooth texture and natural sweetness of this dish can appeal to picky eaters and those who prefer mild, predictable flavors.

2. Crispy Baked Chicken Strips (Gluten-Free)

While turkey is the traditional star of Thanksgiving, not every child is comfortable with it, especially if they have strong food aversions or a preference for familiar foods like chicken tenders. These gluten-free baked chicken strips offer a crispy, flavorful alternative that many kids already love.

Ingredients:
- 1 lb chicken breast, cut into strips
- 1/2 cup almond flour (or gluten-free breadcrumbs)
- 1/4 cup ground flaxseed
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- 1 egg, beaten
Instructions:
1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Mix the almond flour, ground flaxseed, garlic powder, onion powder, salt, and pepper in a shallow bowl.
3. Dip each chicken strip in the beaten egg, then coat it with the flour mixture.
4. Place on the baking sheet and bake for 15-20 minutes, flipping halfway through, until golden and crispy.
5. Serve with a simple dipping sauce like honey mustard or ketchup.
Why It Works: These chicken strips provide a familiar, crunchy texture that can help reduce anxiety around unfamiliar foods on the Thanksgiving table.

3. Roasted Carrot “Fries”

Vegetables can be a tough sell for many autistic children, especially if they have strong aversions to certain textures or tastes. Roasting carrots into “fries” brings out their natural sweetness and provides a crispy, finger-friendly option that can feel more like a treat.

Ingredients:
- 6 large carrots, peeled and cut into sticks
- 2 tablespoons olive oil
- 1/2 teaspoon salt
- Optional: a sprinkle of dried parsley or rosemary
Instructions:
1. Preheat your oven to 425°F (220°C).
2. Toss the carrot sticks with olive oil and salt.
3. Arrange in a single layer on a baking sheet.
4. Roast for 20-25 minutes, turning halfway through, until crispy on the edges.
5. Serve warm as a side dish or snack.
Why It Works: Roasted carrot fries are a great way to introduce vegetables in a fun, familiar format that many kids find less intimidating.

4. “No Surprise” Apple Crisp (Refined Sugar-Free)

Thanksgiving desserts can often be too sweet or contain unexpected ingredients that make them unappealing for some kids. This simple apple crisp is free from refined sugars and uses oats for a familiar, crunchy topping without nuts (a common sensory aversion).

Ingredients:
- 4 medium apples, peeled and thinly sliced
- 1 tablespoon lemon juice
- 2 tablespoons maple syrup or honey
- 1 teaspoon cinnamon
- 1 cup rolled oats
- 1/4 cup coconut oil, melted
- 1/4 cup coconut sugar (optional)
Instructions:
1. Preheat your oven to 350°F (175°C).
2. Toss the apple slices with lemon juice, maple syrup, and cinnamon, then spread them in a baking dish.
3. In a separate bowl, mix the oats, melted coconut oil, and coconut sugar (if using).
4. Sprinkle the oat mixture evenly over the apples.
5. Bake for 30-35 minutes, until the topping is golden brown and the apples are tender.
Why It Works: This apple crisp has a predictable texture and flavor, making it more approachable for kids with sensory differences. Plus, it’s lightly sweetened, making it a healthier option.

Tips for a Sensory-Friendly Thanksgiving:
1. Prepare a Visual Menu: Show your child what’s being served with pictures or a simple menu. This can help reduce anxiety around new or unfamiliar foods.
2. Serve at Least One Safe Food: Include at least one familiar, “safe” food that you know your child enjoys. This helps them feel more comfortable at the table.
3. Encourage Exploration Without Pressure: Offer new foods without forcing them to try. Let them explore the food with their senses before taking a bite.
4. Limit Strong Smells: Keep heavily spiced or strong-smelling foods to one side of the table to reduce sensory overload.
5. Plan for Breaks: Allow your child to step away from the table if they become overwhelmed. This can help make the experience more enjoyable for everyone.
Final Thoughts:

Thanksgiving doesn’t have to be stressful or overwhelming for families. By focusing on familiar textures, simple flavors, and nutritious ingredients, you can create a meal that everyone can enjoy. Remember, it’s not just about the food on the table, but the love and connection shared around it.

I hope these recipes bring joy and comfort to your Thanksgiving celebration. Wishing you a happy, healthy, and sensory-friendly holiday!
November 22, 2024

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