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.
Scorecard
- Diet Quality Score = 72%
- Satiety Index Score = 71%
- Protein % = 20%
- P:E ratio = 0.4
Macros
One serve provides 150 calories, 7 g protein, 8 g fat and 11 g net carbs.
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)
- A sprinkle of salt (0)
- 100 g (3.5 oz) fresh ricotta (0)
- 300 g (10.5 oz) of bok choy, steamed (0)
Directions
- Preheat the oven to 180o C (bake). Line a baking tray with baking paper.
- Place the pumpkin and 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 for a further 25 minutes.
- Serve in a bowl with the warm steamed bok choy.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
