Roasted Low Histamine Salad Recipe
Ready for a warm twist on the typical raw low histamine salad?
Well you're in luck because it's salad time!
Nothing beats a salad when it comes to a super easy way to pack in your veggies and nutrients. But, let's face it... salad can be pretty bo-ring! Today, I've got a roasted twist on your typical low histamine salad recipe.
Getting creative with salads can be hard when you're histamine intolerant. No tomatoes, no spinach, and none of the best roasted veggies (because let's get real, roasted eggplant = yum).
But, I've got a low histamine recipe that will tickle your taste buds and give your body all of the right nutrients.
Let's look at the ingredients a little more deeply...
Low Histamine Salad Recipe: Ingredients Breakdown
We all know by now that I like science. Every ingredient in my recipes are carefully chosen based on what's best for histamine intolerance - and, I like to give you the breakdown.
So, let me give you a bit of science behind this salad:
Cauliflower: Cauliflower contains compounds which have shown to regulate immune health and gene expression - and even act against cancer! This vegetable is truly one of the top players when it comes to benefiting the gut and total-body health.
Fresh veggies: Fresh vegetables are highly recommended when looking for low-histamine foods - this ensures no fermentation has happened and histamine levels are at their lowest. Putting a spin on a regular salad, by using vegetables and pan-roasting them until tender, can be a huge crowd-pleaser. Additionally, roasted veggies are easier to digest for those who have trouble eating mountains of raw veggies.
Personal tolerance: All vegetables in this recipe are acceptable and promoted for a low-histamine diet, however, cauliflower and bell peppers have been shown to be digestive distress culprits, and might not be tolerated well by those with autoimmune conditions, IBS or leaky gut. Cooking these veggies will make them easier to digest - but, if you're particularly sensitive, you may want to add in smaller amounts or cook them until extra tender.
Fun with fats: Coconut oil and butter are excellent choices for cooking oil/fats, as they have a high smoke point, as well as huge flavour! These fats also promote the release of bile, a powerful digestive fluid, to improve digestive processes and nutrient absorption.
Added benefits: If you want to achieve even more nutritional benefits from this histamine intolerance recipe, try out my low histamine salad dressing recipe to top off this low histamine salad recipe.
Want to mix it up with the veggies? Feel free to substitute or add any of the low histamine veggies from my low histamine diet. Click below to get the full list of low histamine veggies!
Roasted Low Histamine Salad Recipe
- 1 cup cauliflower florets
- 1 cup broccoli florets
- 1 cup brussels sprouts, trimmed and cut in half
- 1 cup red bell pepper, cut into 1-inch pieces
- 1 cup squash
- 2 tbsp Coconut oil/grass-fed butter
- Preheat oven to 400F.
- Prepare a large, parchment-lined baking sheet.
- Add all cut up veggies to a bowl and gently mix with coconut oil or grass-fed butter until well combined.
- Place all veggies onto the baking sheet and spread out evenly.
- Bake for 40 minutes or until tender, stirring every 10 minutes fore even browning.
- Remove the veggies from the oven and place them into a bowl.
- Can either salt to taste or toss with homemade herby low histamine salad dressing and serve warm, topped with fresh herbs and/or sprouts.
Let me know what you thought of this recipe in the comments below!
Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook with 110 delicious histamine intolerance recipes!
Put your health in nature's hands
Anita Tee, Nutritional Scientist
1. Balch PA. Prescription for Nutritional Healing. 4th ed. Avery, editor. London: Penguin Group; 2006. 980 p.
2. Ede G. Histamine Intolerance: why freshness matters. J Evol Heal. 2017;2(1):11.
3. Hoffman BD. What is Mast Cell Activation Syndrome ? Hoffman Centre for Integrative and Functional Medicine. 2017.
4. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96.
5. Stockinger, B., Meglio, P., Gialitakis, M. and Duarte, J. (2014). The Aryl Hydrocarbon Receptor: Multitasking in the Immune System. Annual Review of Immunology, 32(1), pp.403-432.
6. Perreard M, Iconomidis N, Bernard C, Chayvialle J, Gerolami A. Effect of a low-fat diet on the fasting volume and postprandial emptying of the gallbladder. Gastroenterol Clin Biol. 1993;17(6-7):435-40.