🟩 Pear & Cottage Cheese Parfait

(GF, Migraine Diet Safe, Low Histamine, Low Chemical Load)

Ingredients (serves 1)

• ½ cup fresh cottage cheese (no additives, use within 1–2 days of purchase)
• ½ ripe pear, chopped (peeled if you want to lower salicylates further)
• 1 tsp pure maple syrup (optional)

Method

1. Place cottage cheese in a small bowl or parfait glass.
2. Top with chopped pear.
3. Drizzle with maple syrup if using.
4. Serve immediately to keep histamine low.