Warm Veggie Salad

This simple low histamine recipe is as tasty as it is colourful!   

It avoids high histamine foods (e.g. fermented foods such as yogurt and sauerkraut, avocados, spinach and shellfish) or foods that often trigger a histamine response in the body (alcohol, banana, tomatoes, wheat germ, beans, nuts and chocolate) while still keeping an eye on nutrient density.   

You can use it as a healthy side to your protein or use the whole recipe as a low energy density meal.  

The ricotta cheese provides half the energy, some protein, calcium, choline, and vitamins A, B2 and B5.  Pumpkin adds a mega-dose of vitamin A and a range of minerals.  

Bok choy and peppers are super nutritious vegetables and provide heaps of folate, potassium, and vitamins A, B6, C, and K1.

Macros 

One serve provides 150 calories, 7 g protein, 8 g fat, 11 g net carbs and P:E = 0.4.

Micros  

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

Ingredients 

SERVES 2

  • 200 g (7 oz) pumpkin, peeled and sliced into wedges (0)
  • 1 red bell pepper, deseeded and sliced (0)
  • Drizzle of olive oil (0)
  • Sprinkle of salt (0)
  • 100 g (3.5 oz) fresh ricotta (0)
  • 300 g (10.5 oz) of bok choy, steamed (0)

Directions 

  • Pre-heat the oven to 180o C (bake). Line a baking tray with baking paper. 
  • Place the pumpkin, red pepper in the tray. Drizzle over a scant amount of olive oil, and sprinkle with salt and bake for 25 minutes. 
  • Add the ricotta in dollops on the veggies and bake a further 25 minutes.
  • Serve in a bowl with the warm steamed bok choy. 

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

How Can I Calculate My Nutrient Intake?

If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge

After a week of tracking your current diet in CronometerNutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.

Level Up Your Nutrient Density

To help you level up your nutrient density, we’ve prepared a Nutritional Optimisation Starter Pack to ensure you are getting plenty of all the essential nutrients from the food you eat every day.    

The free starter pack includes:

  • Maximum Nutrient Density Food List
  • Sample Maximum Nutrient Density Recipe Book
  • Sample Maximum Nutrient Density Meal Plan.

To get started today, all you have to do is join our new Optimising Nutrition Group here

Once you join, you will find the Nutritional Optimisation starter pack in the discovery section here.