Stephanie Larmour Sanders MSRD, CDE, FNLP

Anti-inflammatory Dietitian and Nutritionist

More quinoa side-dish ideas

1. Quinoa with roasted vegetables

Combine cooked quinoa with:

• Roasted carrots
• Zucchini
• Broccoli
• Extra-virgin olive oil
• Fresh parsley
• Turmeric and a pinch of salt

Roast the vegetables at 400°F for 20–25 minutes, then fold them into freshly cooked quinoa.

2. Cucumber and herb quinoa

This is a fresh alternative to traditional quinoa salad—without vinegar or lemon.

Combine:

• 2 cups cooked and cooled quinoa
• 1 peeled and diced cucumber
• 2 tablespoons chopped parsley
• 1 tablespoon chopped dill
• 2 tablespoons extra-virgin olive oil
• 1–2 tablespoons water
• Salt to taste

Serve immediately. If raw cucumber bothers your digestion, substitute lightly steamed zucchini.

3. Apple, carrot and quinoa pilaf

Gently sauté:

• 1 diced apple
• 1 shredded carrot
• 1 tablespoon olive oil
• ¼ teaspoon turmeric
• A small pinch of cinnamon, if tolerated

Fold the mixture into 2 cups of warm cooked quinoa. This slightly sweet side dish would pair nicely with freshly cooked chicken or turkey.

4. Quinoa with green beans and basil

Combine warm quinoa with:

• Steamed green beans
• Diced yellow squash
• Fresh basil or parsley
• Extra-virgin olive oil
• A pinch of ground ginger
• Salt to taste

Dessert: Warm baked pears with oat topping

Makes: 4 servings
Bake: 25–30 minutes at 375°F

Ingredients

• 2 firm pears
• ½ cup rolled oats
• 2 tablespoons oat flour
• 1½ tablespoons extra-virgin olive oil or melted coconut oil
• 1–2 tablespoons pure maple syrup
• ½ teaspoon cinnamon, if tolerated
• ¼ teaspoon ground ginger
• 2 tablespoons water

Directions

1. Heat the oven to 375°F.
2. Peel the pears if desired. Cut them in half and remove the cores.
3. Place the pears cut-side up in a small baking dish.
4. Mix the oats, oat flour, oil, maple syrup, cinnamon, and ginger.
5. Spoon the oat mixture over the pears.
6. Pour 2 tablespoons of water around—not over—the pears.
7. Cover loosely and bake for 20 minutes.
8. Uncover and bake for another 5–10 minutes, until tender.

Optional creamy topping

Blend or stir together:

• ¼ cup unsweetened coconut milk
• ½ teaspoon maple syrup
• A pinch of cinnamon

Check that the coconut milk contains no ingredients you personally react to.

Low-histamine tolerance is individual. Prepare these dishes with fresh ingredients, eat them promptly, and freeze extra portions rather than keeping them refrigerated for several days.

Absolutely. Here are several anti-inflammatory quinoa side dishes plus a simple low-histamine dessert.

More quinoa side-dish ideas

1. Quinoa with roasted vegetables

Combine cooked quinoa with:

• Roasted carrots
• Zucchini
• Broccoli
• Extra-virgin olive oil
• Fresh parsley
• Turmeric and a pinch of salt

Roast the vegetables at 400°F for 20–25 minutes, then fold them into freshly cooked quinoa.

2. Cucumber and herb quinoa

This is a fresh alternative to traditional quinoa salad—without vinegar or lemon.

Combine:

• 2 cups cooked and cooled quinoa
• 1 peeled and diced cucumber
• 2 tablespoons chopped parsley
• 1 tablespoon chopped dill
• 2 tablespoons extra-virgin olive oil
• 1–2 tablespoons water
• Salt to taste

Serve immediately. If raw cucumber bothers your digestion, substitute lightly steamed zucchini.

3. Apple, carrot and quinoa pilaf

Gently sauté:

• 1 diced apple
• 1 shredded carrot
• 1 tablespoon olive oil
• ¼ teaspoon turmeric
• A small pinch of cinnamon, if tolerated

Fold the mixture into 2 cups of warm cooked quinoa. This slightly sweet side dish would pair nicely with freshly cooked chicken or turkey.

4. Quinoa with green beans and basil

Combine warm quinoa with:

• Steamed green beans
• Diced yellow squash
• Fresh basil or parsley
• Extra-virgin olive oil
• A pinch of ground ginger
• Salt to taste

Dessert: Warm baked pears with oat topping

Makes: 4 servings
Bake: 25–30 minutes at 375°F

Ingredients

• 2 firm pears
• ½ cup rolled oats
• 2 tablespoons oat flour
• 1½ tablespoons extra-virgin olive oil or melted coconut oil
• 1–2 tablespoons pure maple syrup
• ½ teaspoon cinnamon, if tolerated
• ¼ teaspoon ground ginger
• 2 tablespoons water

Directions

1. Heat the oven to 375°F.
2. Peel the pears if desired. Cut them in half and remove the cores.
3. Place the pears cut-side up in a small baking dish.
4. Mix the oats, oat flour, oil, maple syrup, cinnamon, and ginger.
5. Spoon the oat mixture over the pears.
6. Pour 2 tablespoons of water around—not over—the pears.
7. Cover loosely and bake for 20 minutes.
8. Uncover and bake for another 5–10 minutes, until tender.

Optional creamy topping

Blend or stir together:

• ¼ cup unsweetened coconut milk
• ½ teaspoon maple syrup
• A pinch of cinnamon

Check that the coconut milk contains no ingredients you personally react to.

Low-histamine tolerance is individual. Prepare these dishes with fresh ingredients, eat them promptly, and freeze extra portions rather than keeping them refrigerated for several days.