This recipe for lower histamine chocolate valentine bites makes an elegant valentine’s dessert. It is sugar-free, gluten-free, lower in salicylates, low FODMAP, and is compatible with the keto diet.
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Table of Contents
Ingredient notes for lower histamine chocolate valentine bites
These “cupcakes” are made with sunflower seed flour, ChocZero sugar-free maple syrup, and ChocZero sugar free baking chips.
What is MCAS?
Mast Cell Activation Syndrome (MCAS) is a chronic condition that affects all organ systems. MCAS is serious and disabling and people with MCAS experience often significant and debilitating symptoms daily, including anaphylaxis, which can be fatal.
MCAS is often found in combination with other chronic conditions such as Ehlers-Danlos Syndrome (EDS) and Postural Orthostatic Tachycardia Syndrome (POTS).
Frequently healthcare providers do not know about MCAS, and the tests for MCAS are problematic because they are not uniformly reliable. MCAS can be difficult to manage. Treatments include blocking mast cell mediators with anti-histamines and mast cell stabilizers, as well as avoiding triggers.
Check out this post on how to manage MCAS.
Why this recipe?
This recipe is low in carbs, higher in fat, protein, and fiber, while still being lower in histamine and histamine-releasing foods, lower in oxalates, and free of nightshades, grains, and gluten. Eating a diet lower in carbs and inflammatory foods can help to control histamine intolerance. To learn more about the lower histamine diet click here!
The bucket theory
The bucket theory offers a helpful analogy for understanding symptom reactions with MCAS.
Think of your body as an empty bucket that you want to keep from overflowing. Different foods and activities fill your histamine bucket at different speeds but they combine to form the total level of histamine in your body (how full your bucket is). A fuller bucket means you have more histamine symptoms. When you manage triggers, reduce exposure to known triggers, and take medications and supplements to reduce histamine, you can manage the level of your bucket.
Know your typical symptom progression
Knowing your symptom progression in a symptom flare is the key to developing your own rescue plan. In this post, I discuss how to determine your own symptom progression. Once you know what typically happens in your symptom progression you can design a rescue plan to address those symptoms.
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Here’s the recipe for lower histamine chocolate valentine bites!
Lower Histamine Chocolate Valentine Bites
Equipment
- muffin pan
- muffin liners
Ingredients
- ½ cup butter
- 1 bag ChocZero sugar-free baking chips
- ¼ cup ChocZero sugar free maple syrup or up to ½ cup if you like them sweeter
- 1 tbsp vanilla extract
- 3 eggs beaten
- 1½ cups sunflower seed flour
Instructions
- Preheat the oven to 350 °F. Line 12 muffin cups with paper muffin lines.
- Melt the butter and chocolate chips in a small bowl in the microwave for about 2 minutes, stirring every 30 seconds to make sure the mixture does not burn. Remove from the microwave and stir until smooth. Set aside to cool for a few minutes.
- Add the beaten eggs, maple syrup, vanilla, and sunflower flour to the chocolate mixture, stirring until smooth. Scoop the batter into the prepared muffin liners.
- Bake for 20-22 minutes, until a toothpick inserted into the center of a muffin comes out clean. Remove from the oven, and tilt each cupcake to allow the bottom to vent as they cool for several minutes. Serve immediately, or freeze for later consumption.
What to serve along with these lower histamine chocolate valentine bites
- These pair beautifully with a cup of rooibos tea.
- Choose sides based on your other dietary needs.
Leftovers and reheating
- Leftovers keep in the fridge for up to 5 days, but if you have histamine intolerance or MCAS you will want to freeze leftovers right away.
- Freeze for up to 3 months.
- To reheat, microwave for 30 seconds, depending on your microwave’s power.
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