Low Histamine Autumn Salad

Servings: 2

Ingredients:

• 1 cup quinoa (rinse well)

• 1 cup roasted pumpkin (cubed)

• 1 cup roasted sweet potato (cubed)

• 200–250g lamb (preferably fresh, not aged and grilled/pan fried)

• 1 ripe pear (firm but juicy), sliced

• 2 tbsp pumpkin seeds (lightly toasted if tolerated)

• 2 tbsp chopped fresh parsley

• 2 tbsp extra virgin olive oil

• 1–2 tsp fresh lemon juice (optional, omit if sensitive)

• Salt to taste

Directions:

1. Roast Vegetables: Preheat oven to 180°C. Toss cubed pumpkin and sweet potato in 1 tbsp olive oil and a pinch of salt. Spread on a baking tray and roast for 25–30 minutes, or until golden and tender.

2. Cook Quinoa: Rinse quinoa thoroughly under cold water. In a saucepan, combine 1 cup quinoa with 2 cups water. Bring to a boil, reduce heat, cover, and simmer for 12–15 minutes. Fluff and let cool slightly.

3. Cook Lamb: Season lamb lightly with salt (and herbs if tolerated). Grill on medium-high heat for 3–4 minutes per side (depending on thickness). Let rest a few minutes, then slice thinly.

4. Assemble: In a large bowl, combine cooked quinoa, roasted pumpkin and sweet potato, pear slices, parsley, and lamb strips. Sprinkle pumpkin seeds on top.

5. Dress: Whisk together the remaining olive oil and lemon juice (if using). Drizzle over salad and gently toss to combine.

   
   

To note:

Lemon Juice: If you’re very sensitive to histamine, swap lemon juice for a small splash of white distilled vinegar or just skip it entirely.

Storage: This salad is best eaten fresh or within a few hours, as quinoa and lamb can become higher in histamine over time.

Lamb: Use fresh lamb and cook it immediately after purchase to minimize histamine buildup.