More Spoons Nutrition

Tag: MCAS

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

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