Moo Shu with Low Histamine Vegetables
Get a healthy serving of low histamine vegetables with this family friendly take on moo shu pancakes with stir fried veggies.
Equipment
- Turner
- Sharp Knife
Ingredients
Moo Shu Pancakes (makes 16 pancakes)
- 2 cups Otto's Cassava Flour
- 1 ⅓ cups Boiling Filtered Water or as needed
- 3 Tablespoons Toasted Sesame Oil or as needed
Moo Shu Pancake Filling
- 1 Tablespoon Kasandrino’s Olive Oil
- 1 teaspoon Fresh Garlic minced
- 1 teaspoon Organic Fresh Ginger peeled and grated
- 3 Tablespoons Green Onions minced
- 1 cup Broccoli Florets chopped into small pieces
- ½ cup Radishes chopped (about 3 radishes)
- ½ cup Carrots grated (about 1 large carrot)
- 2 cups Red Cabbage sliced
- ½ cup Apple roughly chopped (about ½ apple)
- 2 Tablespoons Pecans
- 2 Tablespoons Filtered Water
- 2 Tablespoons Toasted Sesame Oil
- ¼ teaspoon Redmond Real Salt
Instructions
- Prepare all the ingredients for the filling as noted (mince, grate, chop) and set aside.
- In a blender, add roughly chopped apple and pecans and 2 Tablespoons water. Blend until creamy. Set aside.
- Make the moo shu pancake dough. Sift the cassava flour into a large bowl. Add boiling water to the flour ⅓ cup at a time, stirring with a wooden spoon until dough starts to form.
- Once your dough starts coming together, knead the warm dough with your hands until it holds a ball shape and isn’t too sticky.
- Divide the dough into 16 equal balls. (See tip in section above for easy measuring.)
- Using a tortilla press, press each ball, one at a time, between 2 pieces of parchment paper.
- Once all pancakes are pressed, heat a skillet over medium heat. Add ½ Tablespoon of sesame oil to the pan. Add 3 to 4 pancakes. You can go faster by using 2 skillets at the same time. Cook each side about 90 seconds to 2 minutes or until lightly golden. Repeat this adding sesame oil to the pan for each batch.Note: If you use a rolling pin and have thicker pancakes, you may need more time on each side.
- When all pancakes are finished, set aside covered with a damp cloth.
- Now, start work on the filling. Heat the olive oil in large skillet over medium high heat. Add garlic, ginger, and scallion. Stir fry until aromatic. About 1 minute.
- Add the broccoli, radishes, carrots, and cabbage. Cook until tender, about 3 to 5 minutes.
- Stir in the apple and pecan mixture and 2 Tablespoons sesame oil. Stir to combine. About 1 minute. Remove from heat.
- You can optionally reheat the pancakes in the oven or microwave (see tips in the section above.)
- Serve the low histamine vegetable filling in a large bowl next to a stack of pancakes and let everyone build their own!
Notes
Recipe Notes: Add a low histamine meat of your choice if you want more protein.
Times will vary depending on what protein you choose. In most cases, meat takes longer than vegetables to cook. One option is to start cooking your protein before the vegetables in a skillet. When your protein has about 5-6 minutes left to cook, add the veggies as per the instructions above.
Nutrition
Nutrition Facts
Moo Shu with Low Histamine Vegetables
Serving Size
83 g
Amount per Serving
Calories
108
% Daily Value*
Fat
6.5
g
10
%
Saturated Fat
0.86
g
5
%
Polyunsaturated Fat
2.28
g
Monounsaturated Fat
3.05
g
Sodium
49
mg
2
%
Potassium
149
mg
4
%
Carbohydrates
12.33
g
4
%
Fiber
1.3
g
5
%
Sugar
1.65
g
2
%
Protein
0.93
g
2
%
Vitamin A
752
IU
15
%
Vitamin C
17.9
mg
22
%
Calcium
19
mg
2
%
Iron
0.3
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.
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