Gluten free blueberry muffins (with vegan option)

gluten low histamine free blueberry muffins

The muffin muse is with me – I’ve come up with just under five different muffin recipes in the last two weeks. It’s challenging figuring out how to stuff something so inherently unhealthy full of nutrients, while keeping the fat content down. Or in my case, keep it up.

No, not for me of course, but rather for a friend I’m helping fatten up! I’m working on variations of these suitable for my purposes, ie not to gain a ton of freaking weight.

Because, while it’s true that I’m working out a minimum of five days a week: x3 days 1hr weight training & x2 days 30-45 mins cardio, plus walking up to three hours daily in 30C heat, I still want to watch my caloric intake. More on exercise in my next post – I’m just super excited at how little time it has taken to retrain my mast cells in that regard.

If you’ve been reading my blog for a while, you’ll know that my goal is to make high nutrient antihistamine and anti-inflammatory rich foods that will help the body heal, rather than simply eliminating the histamine that may be causing allergy-like symptoms including: flushing, rashes, hives, migraine, dizziness, coughing etc. In my case, eliminating histamine by embracing the “low histamine diet” meant I was still eating a bunch of crap rather than examining my diet objectively. I mean how was my body to heal if I was only feeding it boiled potatoes, lamb, beef, lettuce and rice? It just wasn’t is the honest answer.

It took just a year of a high nutrient antihistamine and anti-inflammatory rich diet to help me heal. I’m now on what I call a histamine-balanced diet, the upside of which is that my body gets all the cancer-fighting benefits of the higher histamine foods and my taste buds stay engaged, meaning I still have the will to nourish myself, unlike the years I spent fearing/hating food and starving myself towards an early grave.

What I mean by an antihistamine and anti-inflammatory diet: a high nutrient diet, similar to the anti-inflammaotry one successfully employed by thousands/hundreds of thousands of followers of Dr Fuhrman’s diet, but with the addition of quercetin, luteolin and rutin rich foods. These bioflavonoids have been proven to stabilise mast cells [1], thereby preventing histamine release in the body. I believe doing that ha allowed me to ingest more of the excellent health building higher histamine foods I so craved.

So here’s my healthy, antihistamine and anti-inflammatory rich muffin recipe…

Recipe substitutions

You can make these lovely muffins vegan by substituting the eggs with flax or chia eggs.

The sweetener situation is totally fluid, so if you prefer to use whole dates, please do go ahead. I would advise soaking them a little bit and then blending with the coconut and other liquid ingredients.

You can use any fruit instead of blueberries – I would advise something a little tart that also liquidises during baking.

You can replace the coconut butter with pureed apple.

The seeds are totally optional – I use them for an omega 3 fatty acid boost.

Feel free to leave out the ginger. In fact, leave out the ginger for the first go, then decide if you’d like some.

I made another batch of these today but I swapped out half of the tapioca for pea protein (helping to build muscle).

Nutritional highlights

Antihistamine ingredients: blueberries, ginger, flax seeds.

inflammatory ingredients: sorghum, duck eggs, coconut, dates, ginger, flax seeds, chia seeds.

You’ll find more recipes like this in my books Anti-Recipes and The Anti-Cookbook


Gluten free blueberry muffins

Prep Time: 10mins | Cook Time: 30min | Difficulty: Easy


1 cup sorghum flour
1/2 cup tapioca
3 eggs/2 duck eggs or three flax/chia “eggs” here’s a great link on how to make them
1 cup blueberries
1/3 cup coconut butter (ie whole coconut in butter form, like almond butter, not just coconut fat. Can substitute with apple puree for a lower calorie option)
1/2 cup date syrup/coconut nectar or your choice of liquid sweetener
1/4 cup coconut or date sugar (optional, just for a bit of texture)
2 tbsp grated ginger (optional)
4 tbsp flax seed
4 tbsp chia seed


Pre-heat oven to 180C/350F.

Combine the flours and seeds. In another bowl mix the coconut butter, date syrup, sugar, ginger and blueberries. 

Tip the liquid into the flour and combine by hand.

Place muffin cups into a muffin tray, evenly spoon the mixture into them.

Bake at 180C for 20-35 minutes, depending on oven.  

You’ll find more recipes like this in my books Anti-Recipes and The Anti-Cookbook


Please don’t forget antihistamine, pain killing foods can still hurt us, so please always check with your doctor before adding new foods to your diet. 





Check out these other Healing Histamine blog posts


Yasmina was an award-winning broadcast journalist with a decade of experience covering war zones for CNN and the BBC. She devoted her journalism skills to researching and writing about histamine. Click here to learn about her. Each post is carefully and fully referenced with the latest scientific research. Not sure where to start? Here’s a four week meal plan and overall Histamine Reset.

4 Week Histamine Reset

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