![Apple Mint & Tiger Nut Butter Crisps [Low Histamine]](https://trulylowhistamine.com/wp-content/uploads/2024/06/Mint-Apple_title-image-1200x550.jpg)
The combination of the warm buttery apples, honey-laced tiger nut butter, and fresh mint will make this a breakfast favorite after one bite. I love incorporating tiger nut butter into my recipes because it fills the void that peanut butter left behind when I had to adopt a low histamine diet. And just like the forbidden butter, Tiger nut butter, and apples are a match made in heaven. This low histamine breakfast recipe is quick and easy to make but still is so dang tasty. It’s a morning go-to for me and I think that after one bite, it will be for you too.
ALL ABOUT THE INGREDIENTS
All the ingredients used in this recipe are truly low histamine and can be found on the TLH YES List.
The SIGHI values below are from the Swiss Interest Group Histamine Intolerance (SIGHI), and a value of 0 means the ingredient is compatible with a low histamine diet.
APPLES – SIGHI 0
Apples are low in histamine. They are a fantastic staple for anyone on a low histamine diet. Their versatility shines, making them perfect for everything from breakfast to dinner and all the snacks in between. Use whichever apple is your favorite in each dish and if you want some help picking, check out this hilarious Apple Rating website.
BUTTER – SIGHI 0
Butter is low in histamine. It has a rich, creamy flavor with a subtle sweetness that enhances the taste of both savory and sweet dishes. It adds some decadence to the dish that, many times, we miss having to follow a low histamine diet. Additionally, it doesn’t undergo fermentation, which helps keep histamine levels low. Butter’s natural composition and minimal processing make it a safe and delicious option for those managing histamine intolerance.
RICE CAKES – SIGHI 0
Rice cakes are low in histamines. Known for their light, airy texture, and subtly nutty, mild flavor, they serve as a versatile base for a variety of toppings. Their mild taste allows them to pair well with both sweet and savory options, making them perfect for any culinary creation. Any rice cakes will do as long as you check the ingredients to make sure everything is on the YES list. I like these thinner rice cakes by Lundberg which include brown rice and salt.
Recommended Brand: Lundberg Thin Stackers
TIGER NUT FLOUR – SIGHI 0
Tiger nut flour is low in histamine and typically well-tolerated by those with histamine intolerance. It has a naturally sweet, nutty flavor with a slightly earthy undertone. Its versatility makes it perfect for baking and cooking, providing a gluten-free and nut-free alternative. Additionally, its nutrient-rich profile adds a healthy boost to any recipe.
Recommended Brand: Anthony’s Tiger Nut Flour
HONEY – SIGHI 0
Honey is low in histamine. With its rich, sweet flavor and smooth texture, it’s a delicious and natural sweetener. When selecting honey, opt for raw honey. Raw honey is unfiltered and unheated, offering potential health benefits over regular honey because it retains pollen, enzymes, and antioxidants.
EXTRA VIRGIN OLIVE OIL – SIGHI 0
Extra Virgin Olive Oil is low in histamine. It’s the highest quality among olive oils, and offers a surprising range of flavors. Some can be a rich and complex blend of grassy, peppery, or fruity notes, while others are more smooth and subtle in flavor. Pick the flavor profile that works best for your dish. This dish calls for a more subtle flavor olive oil.
MINT – SIGHI 0
Mint is low in histamine, making it a great addition to a low histamine diet. Its refreshing, cool, and slightly sweet flavor enhances many dishes and beverages. There are various types of mint, such as peppermint with its intense menthol flavor and spearmint, which offers a milder, sweeter taste. There are also mints with subtle hints of other flavors, such as lemon mint, apple mint, chocolate mint, and pineapple mint. These varieties offer a delightful way to add flavors to your dishes that are typically avoided on a low histamine diet. In this dish, Chocolate Mint would be a great option.
HOW TO MAKE APPLE MINT & TIGER NUT BUTTER CRISPS
This low histamine breakfast is quick and easy to make but the flavors taste like it’s from a fancy rustic breakfast spot.
STEP 1- Gather your ingredients: apple, butter, rice cakes, tiger nut flour, honey, extra virgin olive oil, and fresh mint.
STEP 2 – Start by making the tiger nut butter. Combine the tiger nut flour, extra virgin olive oil, and honey. You can adjust the olive oil to achieve the desired consistency. You will also want to use a mild flavored olive oil. I made the mistake of using a very strong peppery-flavored olive oil and it ruined the dish.
For more complete directions to making the perfect tiger nut butter, check out my LOW HISTAMINE TIGER NUT BUTTER [NUT FREE] Recipe.
Once combined and you have the desired texture, set aside.
STEP 3 – Leaving the skin on, dice up an apple into small squares.
STEP 4 – Over medium heat, melt 2 tablespoons of butter. I like using salted butter for this recipe but you can also use unsalted butter and add salt later if you think it is needed.
STEP 5 – Add the diced apples to the melted butter. Stir frequently over medium heat until the diced apples are soft and caramelized at the edges.
Caramelizing an apple while sautéing involves cooking the apple in a pan until it becomes soft and golden brown. The heat causes the natural sugars in the apples to brown, creating a rich, sweet, and slightly nutty flavor. This process enhances the apples’ sweetness and adds a delicious caramel-like coating.
STEP 6 – When the apples are soft and have nice golden brown edges, take them off the heat and set aside.
STEP 7 – Time to get fancy and chiffonade the mint. Chiffonade just means to cut the mint up into very thin strips.
To do this, pinch off the mint leaves. Stack them up and, roll them into a tight mint roll. Then cut off thin slices perpendicular to the roll.
STEP 8 – Time to build your crisps. Using 4 rice cakes, spread 1/4 of the tiger nut butter on each rice cake. Next, layer 1/4 of the sauteed apples on each rice cake. Lastly, top with mint.
Apple Mint & Tiger Nut Butter Crisps [Low Histamine]
Ingredients
- 1 Apple I like a Honey Crips or Pink Lady for this recipe
- 2 tbsp Butter
- 4 Rice Cakes
- 3 tbsp Tiger Nut Flour
- 1 tbsp Honey
- 2 tbsp Extra Virgin Olive Oil choose one with a mild flavor
- 5 Fresh Mint Leaves a chocolate mint would work wonderfully in this recipe
Instructions
- Make the Tiger Nut Butter by combining the Tiger Nut Flour, Olive Oil, and Honey in a bowl. Set Aside. For the complete recipe, see a link in the notes to my Low Histamine Tiger Nut Butter Recipe.
- Dice up the apples, leaving the skin on.
- In a pan over medium heat, melt 2 tablespoons of butter.
- Add diced apples and saute. Stirring frequently, until soft and edges are carmalized. If the heat is to hight the apples will burn and if the heat is to low they won't caramalize.
- When the apples are done cooking, turn off the heat and let them rest while we prepare the rest of the recipe.
- Stack the mint leaves on top of each other, roll them up tightly, and thinly cut them into strips (aka chiffonade the mint leaves)
- Now we assemble. Smear 1/4 of the tiger nut butter on a rice cake, top with 1/4 of the sauteed apples, and top with the thinly cut mint.
Notes
This Apple Mint and Tiger Nut Butter low histamine breakfast offers a delightful start to your day, bringing together the perfect blend of warm buttery apples, honey-laced tiger nut butter, and fresh mint. For those of us on a low histamine diet, tiger nut butter is a wonderful alternative to peanut butter, and its pairing with apples is perfection. This recipe is not only quick and easy to prepare but also incredibly tasty, making it a new morning favorite. Give it a try, and I’m confident it will become a breakfast favorite, just as it has for me.
APPLE MINT & TIGER NUT BUTTER CRISPS FAQ
There are various reputable sources that provide this information, the Swiss Interest Group Histamine Intolerance (SIGHI) being the most referenced and respected. You can Check out my YES, NO, and MAYBE food lists here. This list combines information from SIGHI and other reputable food lists to create a resource to help you eat truly low histamine.
Histamine is formed in foods as they age, especially in protein-rich items like meat, fish, and dairy. The longer food is stored, the higher the histamine levels become. This is due to the action of bacteria and enzymes that break down amino acids, producing histamine in the process. Even when leftovers are refrigerated, they are not completely free from bacterial activity. The temperature in most home refrigerators (around 4°C or 40°F) slows down but doesn’t entirely stop bacterial growth and enzyme activity, allowing histamine to continue to accumulate. If you want to eat leftovers, it’s important to minimize their histamine content by cooling them quickly after cooking, storing them in the coldest part of the fridge, and consuming them within 24 -48 hours.
