• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

The Histamine Friendly Kitchen

  • Home
  • Recipe Index
  • Histamine Intolerance
  • Histamine Friendly Food Lists
  • Healing Your Gut
  • About me

Homemade Muesli

June 8, 2017 by taniasurrow 6 Comments

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 🙂

Print

Homemade Muesli

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

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

Did you make this recipe?

Tag @histamine_friendly_kitchen on Instagram and hashtag it #histaminefriendlykitchen

 

 

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).

 

Filed Under: All recipes, Breakfast, Brunch, dairy free, gluten free, vegan, vegetarian

Previous Post: « Green Antihistamine Juice with Moringa
Next Post: Roasted Zucchini and Bell Pepper Dip »

Reader Interactions

Comments

  1. Jenn says

    February 22, 2018 at 19:21

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

    Reply
    • taniasurrow says

      February 24, 2018 at 12:38

      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

      Reply
      • Hannah says

        July 13, 2018 at 06:34

        Hi. Thank you for sharing all of your recipes and information with us! Just starting on this journey, trying to learn what I can.

        The link to the Swiss Interest Group no longer works. Do you have an updated link?

        Thanks!

        Reply
        • taniasurrow says

          July 16, 2018 at 20:57

          Hi Hannah 🙂

          Here is the link to the Swiss Interest Group: SIGHI Food list

          happy reading 🙂
          Tania

          Reply
          • Hannah says

            August 18, 2018 at 10:00

            Thank you!

          • taniasurrow says

            August 23, 2018 at 20:31

            Right back at ya 😉

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Hi and welcome to my Blog "The Histamine Friendly Kitchen"!
I want to dedicate this blog to recipes low in histamine or "histamine friendly" as I like to say, just to put a little positive spin on it ;) I hope you will enjoy these recipes. Feel free to leave a comment and add your own personal twist to the recipes :)

Tania Surrow Larsen

Read More…

  • Facebook
  • Instagram
  • Pinterest

FREE eBook

Download your free copy of the "Five Histamine Friendly Smoothies"eBook

Instagram

You might also like……

Oven Baked Crispy Sweet Potato Fries

Oven Baked Crispy Sweet Potato Fries

Low Histamine Brussels Sprout Salad

Seed Crackers

Low Histamine Blackberry Popsicle's - difficult to keep your hands off ;)

Low Histamine Blackberry Popsicle’s

Low Histamine White Chocolate Popsicle's

Low Histamine White Chocolate Popsicle’s

Footer


This blog is brought to you by Tania Surrow Larsen, The Netherlands. Follow me on social media for some Histamine Friendly Inspiration.

More about me

  • Facebook
  • Instagram
  • Pinterest

Creative Commons License
Some rights reserved.
All content on this site is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License.

The Histamine Friendly Kitchen is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

The Histamine Friendly Kitchen is a participant in the Amazon EU Associates Programme, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.co.uk.

SITE DESIGN COPYRIGHT © 2018 · FOODIE PRO & THE GENESIS FRAMEWORK

Copyright © 2023 · Foodie Pro Theme by Shay Bocks · Built on the Genesis Framework · Powered by WordPress