{"meta":{"title":"Histaminarm, glutenfrei & laktosefrei","h1":"Histaminarme, glutenfreie und laktosefreie Rezepte","description":"Rezepte, die zugleich histaminarm, glutenfrei und laktosefrei sind: Frühstück, Mittag- und Abendessen, Desserts – ohne gereiften Käse, Weizen und Milch.","tags":["histaminarm","glutenfrei","laktosefrei"],"count":172,"listHeading":"Alle Rezepte: histaminarm, glutenfrei und laktosefrei","intro":null,"answer":"Jedes Rezept hier ist zugleich histaminarm, glutenfrei und laktosefrei. Gekocht wird mit frischem Hähnchen, Pute oder Lachs, Kartoffeln, Reis und Gemüse; zum Frühstück gibt es Chia-Pudding, Porridge und Mandelmehl-Pancakes. Wie viel du verträgst, ist individuell; bei Erkrankungen sprich bitte mit deiner Ärztin oder deinem Arzt.","topics":[],"faqs":[{"q":"Was koche ich ohne Gluten, Laktose und Histamin?","a":"Frisches Hähnchen, Pute oder frischen Fisch mit Kartoffeln, Süßkartoffeln, Reis oder Quinoa und Gemüse wie Zucchini, Karotten oder Pastinaken. Zum Frühstück passen Chia-Pudding mit Kokosmilch, Quinoa- oder Amaranth-Brei mit Blaubeeren und Pancakes aus Mandelmehl."},{"q":"Gibt es Kuchen, der histaminarm, glutenfrei und laktosefrei ist?","a":"Ja, zum Beispiel Blaubeer-Muffins mit Mandel-Streuseln, Kürbis-Pecan-Muffins oder ein veganer Sesam-Mandel-Kuchen. Gebacken wird mit Mandelmehl, Kokosöl und Pflanzendrink statt Weizenmehl, Butter und Milch."},{"q":"Wie prüft ihr die drei Regeln?","a":"Jedes Etikett folgt einer festen Regel aus der Zutatenliste: histaminarm nach der SIGHI-Liste, glutenfrei ohne Weizen, Dinkel, Roggen, Gerste und Produkte daraus, laktosefrei ohne Milch, Butter, Sahne, Joghurt, Quark und Frischkäse. Nur wer alle drei erfüllt, steht hier."}],"related":[{"slug":"fodmap-histaminarme-rezepte","title":"FODMAP-arme & histaminarme Rezepte"},{"slug":"histaminarmes-fruehstueck","title":"Histaminarmes Frühstück"},{"slug":"histaminarme-hauptgerichte","title":"Histaminarmes Mittag- und Abendessen"},{"slug":"histaminarme-rezepte-einfach","title":"Einfache histaminarme Rezepte"},{"slug":"laktosefreie-rezepte","title":"Laktosefreie Rezepte"},{"slug":"glutenfreie-desserts","title":"Glutenfreie Desserts"},{"slug":"histaminarme-plaetzchen","title":"Histaminarme Plätzchen"},{"slug":"histaminarme-suppen","title":"Histaminarme Suppen"}],"ratgeber":[{"path":"/ratgeber/artikel/histaminintoleranz-ernaehrung-guide","label":"Ratgeber Histaminintoleranz"}]},"recipes":[{"id":"9f2f78fe-49ad-4959-8e50-912e051b2140","title":"Gemüsebrühe ohne Zwiebeln und Knoblauch selber 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