Cauliflower Buns - Low Histamine

I haven’t eaten gluten for many years, but who cares? These do the job just as well.

They’re low histamine and a bit different.

As always, every ingredient is labelled for histamine intolerance. The only 🤔 ingredients are Apple Cider Vinegar and an egg, both optional. 

Serves: 4 (4 buns)

Total Time: 30 minutes

Prep Time: 10 minutes

Tags: nut free, soy free, gluten free

INGREDIENTS

• 1⁄2 cup (75g) cassava/spelt flour ✅

• 1⁄4 cup (30g) brown rice flour ✅

• 1⁄4 cup (27g) coconut/oat flour ✅

• 1-11⁄2 cup (g) cauliflower florets, steamed ✅

• 1 teaspoon (6g) salt ✅

• 1 teaspoon (6g) baking powder ✅

• 1 tablespoon (18g) coconut sugar (optional) ✅

• 1 tablespoon (18ml) apple cider vinegar 🤔

• 2-3 tablespoons (36-54g) butter/coconut oil ✅

• 1 small (38g) egg (optional) 🤔

• 2⁄3-3⁄4 cup (160-180ml) coconut milk ✅

DIRECTIONS

1. Steam cauliflower florets for 6-8 minutes until soft (not mushy), then mash well. Add to other wet ingredients

2. Add to a mixing bowl with all other dry ingredients.

3. Mix well to combine (batter should feel like muffin or cookie dough). Add more milk or flour if the batter is too wet or too dry.

4. Bake in an oven for 15-20 minutes, or until buns turn golden brown. Cool for 10 minutes if you can wait that long.

5. Remember to freeze your leftovers - low-histamine treats for next time.

NUTRITIONAL VALUES PER SERVING PER BUN

• Calories: 191kcal

• Carbohydrates: 25.4g

• Dietary Fiber: 3.7g

• Protein: 6g 

• Fat: 7.1g