🥣 Ingredients (2 servings)

For the Chicken

• 2 fresh chicken breasts (organic if possible)

• 2 tbsp extra-virgin olive oil

• 1 tsp sea salt

• ½ tsp ground turmeric (optional)

• ½ tsp garlic powder (fresh garlic can trigger some people)

• 1 tbsp chopped fresh basil

• 1 tbsp chopped fresh parsley

• 1 tsp of chopped fresh cilantro
• 1 tsp of chopped fresh sage

For the Bowl

• 1 cup uncooked quinoa (rinsed well)

• 2 cups filtered water

• 2 small zucchinis, sliced

• 1 tbsp olive oil

• ½ tsp sea salt

• Optional: ¼ cup chopped fresh cucumber

• Optional: fresh dill or chives

🍽️ Instructions

1. Cook the quinoa

1. Rinse quinoa thoroughly (reduces bitterness & supports digestion).

2. Add to a pot with 2 cups water and a pinch of salt.

3. Bring to a boil, then reduce heat and simmer 12–15 min until fluffy.

2. Prepare & cook the chicken

1. In a small bowl, mix olive oil, turmeric, garlic powder, basil, and parsley.

2. Rub mixture onto the chicken breasts.

3. Heat a skillet over medium and cook 5–7 minutes per side, or until fully cooked.

4. Let rest 2–3 minutes before slicing (resting prevents dryness, not histamine-related).

3. Sauté the zucchini

1. Warm 1 tbsp olive oil in a pan.

2. Add sliced zucchini and salt.

3. Sauté 5–7 minutes just until softened — not browned (browning can increase histamine).

4. Assemble your bowls

1. Divide quinoa into two bowls.

2. Add zucchini.

3. Top with sliced chicken.

4. Garnish with fresh cucumber and herbs, if desired.

🌱 Why this recipe supports histamine balance

🔹 Gut Microbiome:

Quinoa and zucchini offer prebiotic fibers that feed beneficial bacteria.

🔹 DAO-friendly:

Fresh chicken + fresh herbs = low histamine and supportive for people with AOC1 variants.

🔹 Anti-inflammatory:

Turmeric (depends on the man or woman) + olive oil support gut lining integrity and calm mast cells.

🔹 Freshness matters:

Histamine rises rapidly in leftovers; this recipe is meant to be eaten same day.

enjoy!!