Low Histamine Stuffed Zucchini

This stuffed zucchini recipe is designed for people who struggle to process excessive amounts of histamines while still maximising nutrient density as much as possible.

Most of the energy comes from ground beef which provides bioavailable protein, vitamins B3, B5, B6 and B12, choline, iron, selenium and zinc.  Zucchini boosts folate, vitamin C and potassium. 

Macros 

One serve provides 494 calories, 44 g protein, 28 g fat, 10 g of net carbs and P:E = 1.2.

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 2

  • 1 large zucchini, cut lengthways
  • 150 g ground lean beef (or try lamb, turkey)
  • 1 clove of garlic, crushed
  • 1 tsp ground coriander
  • 1 tsp sumac
  • 1/4 tsp salt
  • 1 tbsp cream cheese
  • 1/4 green pepper, finely diced

Directions 

  • Pre-heat oven to 180°C/356°F (bake).
  • Place the zucchini on a baking tray. Add a splash of water and cover the tray with foil. Bake for 30 minutes. Remove from the oven and let cool while you cook the meat mixture.
  • Heat a frying pan to medium heat, add the ground beef and fry in its own fat. Use a wooden spoon to break up the meat as it browns. 
  • Add the crushed garlic, and spices and stir to coat the meat. Add the cream cheese, stirring as it melts. Turn off the heat and set it aside. 
  • Use a teaspoon to scrape out the centre of the zucchini to make a shallow tunnel, don’t take too much flesh away.
  • Fill the tunnel with meat mixture. Top with the chopped green pepper. 

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