I’ve just reworked this cassava chocolate chip muffins recipe to have less histamine. This recipe is lower histamine, gluten-free, dairy-free, and low FODMAP.
I’m off the keto diet now, so this recipe is not ketogenic. If you want a similar recipe that does fit the keto diet check this out these Guilt Free Lower Histamine Cassava Mini Muffins.
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Table of Contents
Ingredient notes for these cassava chocolate chip muffins
The recipe calls for ChocZero Maple Syrup as the sweetener. You can substitute any of ChocZero’s syrups (maple pecan, caramel, maple vanilla) to your liking. I like ChocZero products because they are free of erythritol, which I react to. If you are not on a keto or low-carb diet you can use regular maple syrup. And I use these ChocZero baking chips in the recipe as well. You could substitute dried blueberries for the baking chips if you wanted a fruitier version that was still low-histamine. And the flour mixture in this recipe is a combination of Otto’s Cassava flour, tapioca flour, sunflower seed flour, and coconut flour.
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 cassava chocolate chip muffins!
Lower Histamine Cassava Chocolate Chip Muffins
Equipment
- muffin tins
- muffin liners
Ingredients
- ½ cup olive oil
- ½ cup ChocZero sugar-free maple syrup
- ½ cup applesauce
- 1 tsp vanilla extract
- 2 eggs
- ⅓ cup milk of choice, I used unsweetened Oatley
- 1 cup Otto's Cassava Flour
- ½ cup sunflower seed flour
- ½ cup tapioca starch or flour
- ¼ cup coconut flour
- 1 tsp grain-free baking powder such as Otto's
- ½ tsp sea salt
- ½ cup chocolate chips or blueberries
Instructions
- Preheat oven to 350 °F. Line 15 muffin cups with liners.
- Combine all of the ingredients except the chocolate chips in the bowl of a stand mixer. Mix for 1-2 minutes, until fully combined. Scrape the sides at least once to make sure that all ingredients have been incorporated. Fold in the chocolate chips.
- Use an ice cream scoop or spoon to scoop the batter into the prepared muffin liners. Bake for 25 minutes.
- Remove the muffins from the oven and carefully tilt each muffin so that the bottom can vent while they cool for a few minutes. Serve immediately or freeze for later consumption.
What to serve along with these lower histamine cassava chocolate chip muffins
- Green egg bake.
- Scrambled eggs.
- Blueberries or other tolerated fruits.
- 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 about 30 seconds, depending on your microwave’s power.
What do you think of these lower histamine cassava chocolate chip muffins?
I’d love to have your reply below!
