The Histamine Friendly Kitchen

Homemade Muesli

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Let’s face it, it is really difficult to find a good histamine friendly muesli. And for a really long time I was completely okay with that, but when I found some goat milk Greek yogurt, I started to crave a good muesli to eat along with it. So eventually I started making my own. Making your own has the clear advantage that you can control what goes in or not. So you can completely tailor it to fit your taste and tolerance level.

I never make this exactly the same, it all depends on what is in my cupboards at the time. And on top of that I don’t normally measure out the ingredients…. But this recipe is approximately what I do….

Preheat your oven to 175 °C (350 °F). Place the (gluten free) rolled oats, the macadamia nuts, pumpkin seeds, flax seeds, raisins, and dates in a food processor together with the extra virgin olive oil. And process it until, you have the texture you prefer. I like mine to be relatively fine. If you prefer it to be bigger pieces you can also just chop up the nuts, pumpkin seeds, and dates with a knife.

Transfer the mix to a baking tray, lined with grease proof parchment paper. Sprinkle with desiccated coconut and puffed quinoa. Bake the mix for about 5-10 minutes until the coconut just starts to brown. Keep an eye on it, because it can quickly burn. If you want you can also bake it for 4-6 minutes at 200 °C (390 °F), that makes it more crunchy.

Let it cool down completely before you transfer it to a storage container. I prefer not making a huge batch, and this portion lasts me about 4-5 meals. You can eat this with yogurt (plant based if need be), on top of a fruit salad, oatmeal etc. I also really like it on top of smoothie bowls. Enjoy 🙂

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Homemade Muesli

  • Author: Tania Surrow Larsen - The Histamine Friendly Kitchen
  • Prep Time: 5 mins
  • Cook Time: 7 mins
  • Total Time: 12 mins
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Description

Gluten free histamine friendly homemade muesli – adapt it to your own dietary requirements

Ingredients

  • 1/2 cup gluten free rolled oats (ca. 50 g)*
  • 1 handful of macadamia nuts (ca. 30 g)
  • 2 tbsp flax seeds (ca. 20 g)
  • 1/4 cup pumpkin seeds (ca. 30 g)
  • 1 big date (ca. 20 g)*
  • 1 kid size pack of raisins (10–15 g)*
  • 1 tsp (extra virgin) olive oil
  • 2 tbsp desiccated coconut
  • 2 tbsp quinoa puffs*

Instructions

  1. Preheat your oven to 175 °C (350 °F).
  2. Place the (gluten free) oats, the macadamia nuts, pumpkin seeds, flax seeds, raisins, and dates in a food processor together with the extra virgin olive oil.
  3. Process it until, you have the texture you prefer. I like mine to be relatively fine. If you prefer it to be bigger pieces you can also just chop up the nuts, pumpkin seeds, and dates with a knife.
  4. Transfer the mix to a baking tray, lined with grease proof parchment paper.
  5. Sprinkle with desiccated coconut and puffed quinoa.
  6. Bake the mix for about 5-10 minutes until the coconut just starts to brown. Keep an eye on it, because it can quickly burn. If you want you can also bake it for 4-6 minutes at 200 °C (390 °F), that makes it more crunchy.
  7. Let it cool down completely before you transfer it to a storage container.

Notes

  • If grain free -> replace by tiger nut flakes (not a nut, but a root vegetable. See resources below)
  • If you don’t tolerate dried fruit of any kind -> replace with 1 tsp of honey or syrup of choice
  • If grain free -> leave it out

 

 

Resources:

If you are grain free and ant to make use of tiger nut flakes (not a nut, but a root vegetable ;)) instead of the rolled oats, but don’t really know where to get them here, I have compiled a list of link of where to get them in different parts of the world. I have included links from the Netherlands (where I live), the UK, and the US. If you live somewhere else, and need help finding a product online, please let me know and I will see if I can help you. no guarantees though, as there are also limits to my abilities, especially if it is in a language I don’t speak 😉

In all disclosure the link to amazon below are affiliate links, which means that if you click on to the product in question and buy it, I get a small commission. This will hopefully help me to cover some of the costs to running this blog. However, this does not cost you anything additional when you order through one of these links.

US/amazon.com: Organic Sliced TigerNuts

UK/The Tiger Nut Company: Tiger Nuts Crunch
The Netherlands – I haven’t found any place that sells this in the Netherlands yet (if you know of any place that does, please let me know).

 

Reader Interactions

Comments

  1. Jenn says

    Hi! Are oats, flaxseeds, pumpkin seeds, and dates low histamine? I’ve found conflicting information.

    • taniasurrow says

      Hi Jenn

      It can be really frustrating with all of the conflicting information out there. I generally tend to look to the list from the Swiss Interest Group Histamine Intolerance (click here to jump to the list). Their list is really extensive, and operates with categories like very low, low, medium, and high histamine. According to that list oats are very low (score 0, on the scale 0-3), dates are low (score 0, but in my opinion should be a 1) and pumpkin seeds are not listed. According to the second list* I look to if the first one falls short, pumpkin seeds are low (score yellow, on the scale green-yellow-orange-red). Whether or not you tolerate the individual ingredients of course depends on your bodies tolerance level.

      I hope this will help you out 🙂

      Tania

      *The second list I use is a mobile app (for convenience ;)) called food intolerances from Baliza