Low Histamine Ginger-Cardamom Apple Oat Cups
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Learn more →Ingredients
12 servings
For the oat cups
- 2 cups rolled oats
- 1 tsp ground cinnamon
Ingredient noteSome low histamine plans avoid cinnamon, but cinnamon doesn't actually contain histamine. This recipe only uses about 1/8 teaspoon per serving. If you prefer to always avoid cinnamon, please tap it and change its rating to Red.
- ½ tsp ground cardamom
- ½ tsp ground ginger
Ingredient noteSmall amounts of ground ginger are often well-tolerated on a low histamine diet. This recipe only uses a pinch or less per serving. If you prefer to always avoid ground ginger, please tap it and change its rating to Red.
- ¼ tsp fine sea salt
- ½ tsp baking powder
- 2 large eggs
- ⅓ cup maple syrup
- ¼ cup coconut oil, melted and slightly cooled
- ½ cup unsweetened almond milk
- 1 tsp pure vanilla extract
For the apple filling
- 2 medium apples, peeled, cored, and cut into ¼-inch dice
- 1 tbsp coconut oil
- 1 tbsp maple syrup
- ½ tsp ground gingerIngredient note
Small amounts of ground ginger are often well-tolerated on a low histamine diet. This recipe only uses a pinch or less per serving. If you prefer to always avoid ground ginger, please tap it and change its rating to Red.
- ¼ tsp ground cardamom
For serving
- 2 tbsp raw walnuts, roughly chopped (optional)
Can be omittedwalnuts
Instructions
- 1
Preheat the oven to 350°F (175°C). Lightly grease all 12 cups of a standard muffin tin with coconut oil or line with parchment liners.
- 2
Heat 1 tbsp coconut oil in a medium skillet over medium heat until shimmering. Add the diced apples, 1 tbsp maple syrup, 1/2 tsp ground ginger, and 1/4 tsp ground cardamom. Cook, stirring occasionally, until the apples are just tender and lightly caramelized at the edges, about 5–6 minutes. Remove from heat and set aside.
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