There's some truth to the saying 'an apple a day keeps the doctor away'... however, it may not be for the reasons you assume. Today, I'd like to share some information on how apples can play a role in reducing inflammation while also improving gut health - two key factors to consider when trying to get histamine intolerance under control. In fact, I'd like to show you a little recipe for stewed apples that can hack your health and fast-track you to achieving your goal of better balance and reduced histamine symptoms.  So, let’s get down to business and discuss how two stewed apples a day can keep the doctor away!   Aryl Hydrocarbon Receptors (AhR) and the Gut A lot of research is being done on the aryl hydrocarbon receptor (AhR), which has shown to be involved in the influence of genetic transcription and expression of factors involved in immune responses, inflammatory cycles, antioxidant responses, detoxification processes, estrogen responses and the cell cycle ¹²³. It’s pretty amazing that AhRs are able to influence so many responses in our body, and the determination of which responses are influenced is the result of which proteins are bound by AhR. This process is decided at its initial stages by a combination of physiology, microbial interactions, and metabolic breakdown of foods. Overall, this is a big way of explaining that science is gaining a greater molecular and biochemical understanding of how food is able to influence genetic expression, and reduce the inflammatory response in individuals expressing ongoing symptoms. Apples, Gut Health and Inflammation After all of this science talk, you might still be wondering, how do apples have such a big impact on gut health? Apples are an excellent source of polyphenols that have shown the ability to modify bacterial populations in our gut towards a more favourable (non-problematic) balance. This has been observed to occur both by increasing the populations of beneficial bacteria, and suppressing several Gram-negative, inflammatory-inducing bacterial populations⁴. The benefits of these polyphenolic compounds have shown repeatedly to improve inflammatory responses operating through AhR, and thus make this process a highly interesting target for therapeutic use. The expected outcome of this therapy is a healthier intestinal environment, resulting in the reduction of gastrointestinal symptoms and improved gut health. In fact, it has even been shown in colitis-induced mouse models that giving the equivalent dosage of two apples per day produced an anti-inflammatory effect identical to administering 15g prednisone, a synthetic drug used to relieve inflammatory conditions⁵. Although it may seem like we're taking the 'long way around' here in regards to histamine intolerance symptoms and how this all ties together - the point to remember is that improving gut health and reducing chronic inflammation are keys in targeting the root cause of your histamine symptoms.    Another fantastic benefit of trying this easy, at-home remedy is that apples are generally friendly to most elimination diets* such as a low histamine diet, and provide a quick, safe and cost-effective method for trying to improve your health from your own home. Additionally, although some people with gastrointestinal issues may find apples a tad rough on their digestion, have no fear, as I’m here to give you a universal recipe that applies to most people along the spectrum of digestive distress. Stewed Apples Recipe for Histamine Intolerance The super-simple recipe discussed below was inspired by a lecture from Dr. Michael Ash during my Master's degree, who came up with some great methods of food preparation and pairing to maximize the benefits obtained from this home-remedy. In dealing with my own histamine issues, I turned to this recipe and it became a daily staple in my healing journey. Keep in mind, I've modified the original recipe slightly to accommodate a low histamine diet.  Simple recipe for improving gut health and reducing inflammation: Start by washing 6 organic apples (Dr. Ash recommends Granny Smith apples as being most likely to provide beneficial effects due to having the highest concentration of phenolic compounds). Peel and core the apples and chop them into small, even-sized pieces. Note that if you have strong digestion, you may wish to leave the skin on for higher polyphenol activity.  Place the apples into a heavy-bottomed pot and add ½ cup water. Cook the apples on the stove while stirring regularly until the apples form a soft, pulpy mass.  That's it - when I say simple, I really mean it. This recipe can be consumed at a dosage of two apples per day for a minimum of two weeks to begin achieving gastrointestinal benefits. Easy, right? An amazing thing about this super simple recipe is the amount of scientific complexity and consideration that has gone into it. Ingredient selection was determined based on scientific research examining the amount of polyphenolic compounds contained in different apple strains was conducted by Dr. Ash himself to determine Granny Smith apples to be the most beneficial for improving gut health. Additionally, stewing the apples allows increased exposure of the apple fibres to the lumen of the gut to enhance the efficiency of use greater than that of chewing, while also easing digestibility for those who experience digestive distress. At the time of this lecture, the complexity behind this super-easy recipe kind of blew my mind. Luckily, Dr. Ash seems to have taken care of the tough stuff and all we have to do is stew some apples.   *Note: In case there is IBS present or an intolerance to FODMAPs, some individuals may have hesitation when considering consuming two apples daily, as apples are excluded on the FODMAPS diet due to their fermentable properties. It is significant to note that for individuals with fermentation issues, it is not abnormal to experience temporary flare-ups of symptoms associated with the consumption of fermentable foods. It is important to consider that although FODMAPS is designed to exclude fermentable foods for temporary, symptomatic relief, some of those excluded foods may be essential in the long-term for achieving a permanently recovered gastrointestinal state.    1. 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. 2. Qiu, J. and Zhou, L. (2013). Aryl hydrocarbon receptor promotes RORγt+ Group 3 ILCs and controls intestinal immunity and inflammation. Seminars in Immunopathology, 35(6), pp.657-670. 3. Hooper, L. (2011). You AhR What You Eat: Linking Diet and Immunity. Cell, 147(3), pp.489-491. 4. Shinohara, K., Ohashi, Y., Kawasumi, K., Terada, A. and Fujisawa, T. (2010). Effect of apple intake on fecal microbiota and metabolites in humans. Anaerobe, 16(5), pp.510-515. 5. Skyberg, J., Robison, A., Golden, S., Rollins, M., Callis, G., Huarte, E., Kochetkova, I., Jutila, M. and Pascual, D. (2011). Apple polyphenols require T cells to ameliorate dextran sulfate sodium-induced colitis and dampen proinflammatory cytokine expression. Journal of Leukocyte Biology, 90(6), pp.1043-1054. 6. Stanford Hospital and Clinics: Digestive Health Center Nutrition Services. (2014). The Low FODMAP Diet (FODMAP=Fermentable Oligo-Di-Monosaccharides and Polyols). Stanford University Medical Center. 

I’ve noticed the term ‘super food’ is thrown around much too easily. The fact that there is no clinical definition of a super food allows a lot of misleading marketing using scientific jargon to confuse people into developing misconceptions. One example that may disappoint many of you is the use of acai berry for weight loss. Once filtering through scientific publications, it can be found that all of this hype was based on just one 2011 pilot study that was done using only 10 subjects, a small sample size which, in scientific research, is considered way too small to draw any hard conclusions. Although it has some antioxidant properties, the flavonoid content is approximately equivalent to cranberries, and the acai berry is currently not a ‘recognized as safe’ food in the United States. There are plenty of examples like this on the market today, and we must remember to consider if they are actually super foods, or just super marketing. But anyway, we’re not here to talk about berries – we’re here to talk about BROCCOLI! Broccoli (and the whole Brassica family, really) is about as close to a super food as it gets. This is because they contain a variety of glucosinolates, which are metabolized into compounds called isothiocyanates. These compounds carry the capability to inhibit liver enzymes that are involved in activating carcinogens and toxins, and therefore help us to keep our bodies clean, healthy, and toxin-free. Because of these fantastic detoxification properties, these nutrients have been studied in relation to their cancer fighting properties. Specifically, broccoli grown in the South of Italy has shown to be especially high in these cancer-fighting agents. So really, who goes to Italy for pasta and wine anymore? I go for the broccoli. Today I’m going to introduce you to broccoli bread, which provides a wealth of nutrients along with a substitute for the refined grains of bread, which may be a little too common in our diets. It also provides a fantastic alternative for anyone doing a candida or dysbiosis diet. This bread is low carb, high protein, gluten-free, dairy-free, sugar-free, with a great texture and taste that’s so rich I’ve still yet to wrap my head around the fact that it’s good for you. So….let me explain how to binge on a loaf of broccoli. Low Histamine Broccoli Bread Recipe 1 large head of broccoli, roughly chopped2 cloves garlic½ cup spring onion, roughly chopped¼ cup coconut flour1/3 cup organic all-purpose or gluten-free all-purpose flour1/4 cup butter2 eggsSalt to taste Instructions: 1. Preheat oven to 375°F.2. Place chopped broccoli, spring onion, and garlic into the food processor and pulse until the mix becomes very fine and almost paste-like.3. Remove the broccoli mix from the food processor into a mixing bowl. Add coconut flour, butter, eggs and salt and other flour.4. Use a fork to mix together until the texture forms a moist and thick batter with the consistency of pudding. If batter is too runny, add a little extra flour of your choice. If batter is too thick, add a little extra butter.5. Line a bread pan with parchment paper and pour in batter.6. Place in the middle rack for 45 minutes.7. After 45 minutes, raise temperature to 425°F for 10-15 minutes or until the crust becomes lightly browned. You should be able to insert a fork that comes out clean, or push the top to ensure the bread has become solid and bouncy.8. Allow bread to cool. Slice and add some hummus, grass-fed butter, or any other toping you like, and enjoy!  

Are you looking for a low histamine smoothie to kickstart your breakfast routine? Having trouble packing in those morning greens? If you’re histamine intolerant and aiming for a vibrant burst of breakfast nutrients, I’ve got a great low histamine smoothie recipe for you.In fact, this recipe is much more than just a low histamine breakfast smoothie….it’s an anti-histamine smoothie, meaning it can actually help to reduce your internal histamine load.Talk about a win-win! Selecting the Right Veggies for Your Green Smoothie Recipe... When it comes to histamine intolerance, selecting veggies to create the perfect green smoothie can be a bit tough. When common smoothie ingredients, such as spinach, are off limits, you need to get a bit more creative in the kitchen.Additionally, it’s important to ensure you’re using smoothie ingredients that complement one-another and improve symptoms that commonly occur along with histamine intolerance, such as digestive distress and inflammation.By the way, if your current low histamine diet isn't also focussing on foods that reduce inflammation and help to control and heal your intolerance, you should begin using my more comprehensive histamine intolerance food list. Get it free by clicking below. Get the FREE Food List   The Science Behind Your Low Histamine Smoothie Today, I’ve created a smoothie recipe for you that is not only safe for histamine intolerance but, also contains ingredients to actually improve your histamine symptoms.Below, I discuss some notable ingredients to help you understand the complex science behind this simple low histamine smoothie recipe. Oil (fat) is added to the smoothie to enhance nutrient absorption of fat-soluble nutrients and ease digestion by boosting the release of bile, a powerful digestive fluid Ginger root is added to create an antihistamine smoothie effect by reducing the release of histamine from H2 receptors Turmeric acts as an anti-inflammatory to further improve inflammatory histamine symptoms Garlic acts as an anti-inflammatory and antibacterial in order to reduce inflammation and improve health status of the gut which is associated with histamine intolerance The vegetables and greens in this low histamine smoothie recipe are rich in nutrients while possessing a combination of anti-inflammatory and prebiotic effects  So go ahead and blend up this low histamine smoothie - it’s super easy and will have your body thanking you! Low Histamine Green Smoothie Recipe Ingredients 1 small zucchini ¼ cup of coconut milk ¼ tsp sea salt 1 carrot ½ cup of water ¼ inch ginger root ½ tsp ground turmeric 2 cloves of garlic Handful of sprouts Handful of parsley Handful of basil Directions Blend all ingredients together until very smooth.   Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious recipes! Get the Cookbook Bundle! Put your health in nature's hands.Anita Tee, Nutritional Scientist

Welcome to the home of histamine intolerance... and hummus Searching for a low histamine hummus recipe? Well, I've got a recipe for what I call a LOW HISTAMINE YUMMUS!I’m a big hummus fan - who isn’t? But is hummus low histamine? Low Histamine Hummus If you’re wondering if hummus is low histamine, the answer is... kind of…Although most of the ingredients in hummus are tolerable by many histamine intolerance sufferers, traditional hummus does still contains a few ingredients such as lemon that may set off a histamine reaction!Believe it or not, some histamine intolerance sufferers may even react to additives and preservatives in chickpeas if you’re going the route of canned chickpeas.If you're looking for a comprehensive list of low and high histamine foods, as well as secret tips and tricks to reduce histamine symptoms, I recommend downloading my free Guide to Histamine Intolerance. Get the Free e-Guide To play it safe, I’ve created a 100% low histamine hummus recipe that will satisfy your hummus cravings while also being healthier than traditional hummus.By substituting the chickpeas with cauliflower, this becomes a low histamine hummus recipe that’s also great for supporting a healthy gut while reducing inflammation and regulating gene expression.Additionally, the addition of healthy oils provides extra nourishment and can actually enhance nutrient absorption of fat-soluble nutrients. The inclusion of olive oil in this recipe can also produce some amazing results, as studies have shown olive oil consumption to be one of the many methods for naturally increasing DAO enzymes.In other words, this low histamine hummus kicks butt compared to any other hummus recipe you’re going to find. And, it’s nutritionist-approved by a scientist who personally suffered from histamine intolerance! And, it’s nutritionist-approved by a scientist who personally suffered from histamine intolerance!Get ready to say YUMMUS for my fav low histamine hummus! Cauliflower Low Histamine Hummus Recipe Ingredients (Makes 6 Servings) 2 tbsp olive oil 3 cups cauliflower florets 2 tbsp water ½ tsp salt 2 garlic cloves 1 tbsp organic tahini paste (optional if tolerable) additional ¾ tsp salt Additional 3 tbsp olive oil for serving extra olive oil for serving Directions In a microwave safe dish, mix the 2 tbsp olive oil, water, cauliflower, garlic cloves, and ½ tsp. salt; microwave for 15 minutes. Once tender, transfer to a food processor and pulse until well blended. Add in the tahini, olive oil and ¾ tsp. salt and blend until smooth. Serve in a bowl. Create a well to pour 3 tbsp olive oil into the hummus for serving (see photo). Serve alongside your favourite veggies, organic rice cakes or breads. Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious recipes! Get 170 Recipes! Put your health in nature's hands.Anita Tee, Nutritional Scientist

Hankering for some low histamine cookies? Boy oh boy have I got a surprise for you. And, being the Canadian that I am, this recipe obviously includes my all-time favourite food: maple syrup.OAT-MY-GOSH are you gonna love it! High Nutrient, Low Histamine Cookies When I’m aiming to bake a carb-heavy low histamine cookie recipe, oats are one of my favourite ingredients.Oatmeal is rich in soluble fibers such as beta-glucans, which are able to act prebiotically to support the health of your gut bacteria, which is a great underlying target for improving your histamine intolerance symptoms.As you can see, the base of these low histamine cookies use oats along with gluten-free flour. Now, if you’re not a gluten-free foodie, you may opt for regular flour instead. The reason I often opt for gluten-free ingredients is, because, gluten has shown to increase the production of a protein called zonulin, which pries apart tight junctions that hold intestinal cells together, and therefore may increase intestinal permeability.This is a fancy scientific way of saying that overdoing it on the gluten can contribute to a leaky gut.Since these low histamine oatmeal cookies already contain a high level of carbohydrates and sugars, my aim was to partially compensate for this by adding fiber-rich oats as a complex carbohydrate, using maple syrup and applesauce as natural sweeteners, instead of processed sugars and substituting regular flour for gluten-free flour.These substitutions make these low histamine cookies way healthier than your average bakery oatmeal cookie.Additionally, these low histamine cookies cookies are made fresh and contain ingredients that won't aggravate symptoms.So, who said you couldn’t have your low histamine cookies and eat them, too?If you're still to find the right ingredients for your symptoms, download my free low histamine food list by clicking the button below. Get the FREE Food List Maple Oatmeal Low Histamine Cookie Recipe Ingredients: 1 cup all-purpose gluten-free flour ½ tsp baking powder 2 tbsp unrefined cane sugar 1 cup fast-cooking gluten-free oats Few drops alcohol-free vanilla extract 2 tbsp coconut oil ½ cup maple syrup 2 tbsp applesauce 1 large egg Instructions: Preheat the oven to 350°F. Line a baking sheet with parchment paper. In a bowl, combine flour, baking powder, sugar and oats. In a large, separate bowl, combine the vanilla, oil, maple syrup, applesauce and egg. Slowly add the dry ingredients to the wet ingredients and mix well. Line a baking sheet with parchment paper and, using a spoon, scoop the cookie dough onto the baking sheet flattening the tops. Bake for approximately 15 minutes and let cool. Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious recipes! Get the Cookbook! Put your health in nature's hands.Your histamine intolerance expert,Anita Tee, Nutritional Scientist

Looking for a delicious low histamine soup? Whether it’s soup soup season or summer time, everybody craves a delicious creamy soup now and again.But, for those with histamine intolerance, finding a low histamine soup that won’t cause your symptoms to rage can be a challenge. Low Histamine Soup: Finding the Right Ingredients Finding a low histamine soup recipe can be difficult, especially considering many typical soup ingredients are histamine-heavy.Pre-made soup stocks and animal broths are mostly out of the question due to their high histamine levels, so finding an alternate base to create a low histamine soup is the first obstacle.If you're still unsure of exactly what ingredients are right and wrong to be using, click below to download my free Guide to Histamine Intolerance, which has a comprehensive histamine intolerance food list and tips for symptom reduction! Get the Free Guide! I commonly like to use coconut milk or coconut cream as my low histamine soup base. Additionally, vegetable stocks tend to be safer than meat-based stock recipes, especially if they are fresh and homemade.As you can see, this recipe uses a combination of coconut cream and stock for the low histamine soup base. You have the option to use your own low histamine stock recipe, if you have one, or alternatively, I’ve included a vegetable stock recipe at the bottom of this page that you may use.The high fat content of this low histamine soup makes it sufficient as a stand-alone meal. Additionally, this soup contains plenty of nourishing, histamine-safe ingredients such as coconut, veggies and chicken.Try it out and let me know how you like it in the comments below! Creamy Coconut Chicken Low Histamine Soup Recipe Ingredients (makes 4 servings) 3 chicken marylands (thigh and drumstick) 2 cups stock (use your own histamine-safe choice or see ‘Vegetable Stock’ recipe at the bottom of the page) 3.5 cups water 1 large onion 2 celery stalks ¼ cup fresh parsley 1 leek 2-3 tbsp cornstarch ¼ cup butter ½ cup coconut cream (or can use the cream layer of refrigerated, full-fat coconut milk) Salt and pepper to taste Directions Place the chicken, water, stock, celery, leek and onion in a large saucepan over medium heat. Bring to a boil then reduce heat to simmer. Cover and let simmer for 1 hour. Remove chicken and place it on a plate to allow the chicken to cool. Once cooled, shred the chicken and set aside. Strain the stock mixture and discard or set aside solids. In a pan, melt the butter over medium heat and stir in stock mixture and coconut cream. Cover and let boil. In a small glass, mix cornstarch with a few tablespoons of warm water to dissolve the starch. Add this mixture into the boiling stock mixture. Reduce heat to medium and add the shredded chicken back into the soup. Cook on medium-low heat for 15 minutes or until soup reaches desired thickness. Add salt and pepper to taste. Serve into bowls and garnish with parsley. Low Histamine Vegetable Stock Recipe (Optional) Ingredients (makes 6 cups) 1 leek, sliced 2 carrots, chopped 1 parsnip, chopped 2 celery stalks, chopped 1 onion, chopped 1 handful of parsley with stalks 1 bay leaf Salt and pepper to taste 6 cups water Directions: Add all herbs, vegetables and water to a large pot. Bring to a boil then reduce heat to simmer for 30 minutes. Pour the liquid through a sieve and into a bowl. Season with salt and pepper to taste. You can use the stock immediately, or, pour into an ice cube tray to keep for future use. **This recipe is easily modifiable! You may add different veggies or herbs to suit your taste and food sensitivities, or to suit the dish you will be adding the stock to. Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook with 110 delicious recipes! Get the Cookbook! Life's too short to let symptoms control you.Your histamine intolerance expert,Anita Tee, Nutritional Scientist

"All I want is a delicious low histamine chicken recipe" - Is this you? There are few things in life as good as chicken. But, when you're histamine intolerant, it might be hard to find the right combination of flare, flavour and low histamine ingredients.Don’t worry, I’ve got you covered.Today I’ll teach you how to make a delicious low histamine chicken recipe that is sweet and savory and will satisfy your taste buds like no other. Low Histamine Chicken Recipes: Common Issues If you’re histamine intolerant and Googling up a storm searching for chicken recipes that won’t cause your symptoms to flare up, remember one thing…..Leftover meats have increased levels of histamine-producing bacteria. The longer the chicken is stored, the higher the levels of histamine-producing bacteria it will possess.So, one of the first steps in any low histamine chicken recipe is to ensure you are using the freshest chicken you can get. By the way, if your current low histamine diet isn't specifying these things and including anti-inflammatory, mast-cell stabilizing foods that are also gut-healing, I recommend to download my comprehensive low histamine food list for more effective symptom relief. Get the FREE Food List Back to the strategy - there are two methods I use to ensure I’m keeping the histamine levels in my chicken low: Go straight to the butcher/supplier and buy large quantities of chicken the day their shipments arrive, which I then freeze to preserve low histamine levels. Ask your grocery store which days they get their chicken delivered, buy enough to last until their next arrival and freeze the meat immediately once you arrive home to preserve low histamine levels. Make sure you always abide by the rules of freshness when it comes to histamine intolerance. Especially when cooking recipes that will commonly approve of using leftovers, such as soups and stews. For an example of a low histamine version, try my creamy coconut chicken soup. The next step in creating a great low histamine chicken recipe is, of course, the ingredients! Low Histamine, High Nutrient Ingredients Today, I’ve created a sweet and savory honey garlic low histamine chicken recipe that has a touch of rosemary to complement a classic favourite.All of the ingredients in this recipe are low in histamine while containing nourishing fats to increase the absorption of fat-soluble nutrients while encouraging the release of bile to ease digestion.Additionally, the garlic and rosemary can act to support bacterial populations within the gut, therefore contributing to a healthy intestinal microbiome - a key factor in histamine intolerance!It’s notable that, as a nutritionist, I aim not to overdo it with the honey due to the high sugar content. Due to the high nutritional content of the ingredients, I treat myself to this low histamine honey garlic chicken recipe whenever I’m in the mood - but, I definitely try to avoid licking the honey spoon during the cooking process!So, without further adieu, here is your amazing honey garlic low histamine roast chicken recipe! Let me know how you liked it in the comments below!  Honey Garlic Low Histamine Roast Chicken Recipe Ingredients (makes 6 servings) 6 skinless chicken thighs 1/2 cup honey 3 tbsp butter 2 tsp rosemary 1 1/2 tbsp garlic, minced salt & black pepper   Directions Preheat oven to 375°F. Heat butter in a pan over medium heat; stir in rosemary, garlic, salt and pepper; cook for 1 minute and then stir in honey. Bring to a light boil and then add chicken; lower heat and simmer for a few minutes, turning to coat well. Transfer the chicken to a baking pan and top with any remaining sauce. Bake for approximately 30 minutes or until chicken is cooked through. Like this recipe? Try out my Low Histamine Cookbook Bundle with 170 nutritionist-approved recipes that cover everything from breakfast to dinner and dessert! Get 170 Recipes Now! Start living deliciously.Anita Tee, Nutritional Scientist

If you're wondering about the link between histamine intolerance and sweet potato, let me break it down for y'all, and give you a recipe that will knock your sweet potato socks off!Because, what’s better than a delicious basket of french fries to satisfy a craving?SWEET POTATO FRIES.If you’re like me, and the millions (billions?) of others that are obsessed with sweet potato fries, I’m going to make your day.Today I have a sweet potato fries recipe that’s safe for those with histamine intolerance and has some added health benefits over your typical sweet potato fries recipe. Sweet Potatoes and Histamine Intolerance First off, let’s just clarify that sweet potatoes are pretty all-around great for histamine intolerance. Sweet potatoes have low levels of histamine while also stimulating the secretion of digestive enzymes from the pancreas, which is great considering that histamine intolerance often includes symptoms of digestive distress in many individuals.If you're still unsure of what foods are right for histamine intolerance, you should download my free & simple guide to histamine intolerance, which includes a comprehensive histamine intolerance foods list. Get the FREE Food List This low histamine sweet potato fries recipe is also healthier than the typical fries you would have because they’re baked!Baking your sweet potato fries reduces the high content of trans-fats in oils that are typically used for frying.Additionally, as baked sweet potato fries are cooked at pretty high temperatures, it’s pretty important to use the correct type of oil. Many recipes use olive oil, which actually should not be heated to such high temperatures.Instead, I’ve used coconut oil for which is safe for reaching these high temperatures while also having added health benefits and being safe for histamine intolerance.Lastly, these sweet potato fries are free from any seasonings that contain additives, colorants and preservatives which may provoke a histamine reaction.These are truly health-boosting low histamine sweet potato fries! Savoury Low Histamine Sweet Potato Fries Recipe Ingredients (Makes 4 Servings) 4 medium sweet potatoes, sliced into ½-inch sticks 3 tbsp. coconut 3/4 tsp. sea salt 1/2 tsp. Pepper 2 tsp cumin (use organic with no additives)   Directions Preheat oven to 450°F. In a bowl, toss together sweet potatoes, coconut oil, salt, pepper and cumin. Spread evenly in a single layer on a baking sheet and bake for about 25 minutes or until lightly browned, stirring once in between. Let this super simple recipe cool and enjoy it with the whole fam! Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious recipes! Get the Bundle! Put your health in nature's hands.Anita Tee, Nutritional Scientist

Looking for a crunchy snack that's histamine safe? Here's an unbeatable chickpeas recipe for the win!Instead of heading to a questionable restaurant and having symptoms by the time you say “check, please!”, play it safe and make your own low histamine chickpeas!These low histamine chickpeas will satisfy your crispy crunchy cravings and only require a few minutes of prep time.Let me give you the breakdown on these teeny tiny bad boys. Are chickpeas high in histamine? You’ll notice in this recipe that I aim to use dried chickpeas, rather than canned. The reason for using dried chickpeas is because they tend to contain less additives and preservatives that may set off a histamine reaction.If you are comfortable with a particular chickpeas brand and can find an organic one that you’re sure is pretty clean, go for it and use two 15-oz cans in this recipe instead of the dried chickpeas below.When it comes to my clients, I simply aim to make the safest recommendation. But, you will know your body and what it can tolerate best, so choose the option that’s safest for your histamine intolerance.If you're still unsure of what foods are best and worst for histamine intolerance, download my free guide to histamine intolerance which includes the web's most comprehensive histamine intolerance food list. Get the FREE Food List Additionally, whether you’re using dried or canned chickpeas, it’s important to soak them for a minimum of 8 hours and up to 48 hours. This is because beans and legumes such as chickpeas contain high levels of phytic acid, which is able to act as an antinutrient in the body. By soaking the chickpeas, phytic acid is rendered inert, therefore boosting the health benefits of this recipe.Be sure to soak the chickpeas in room temperature to slightly warm water, rather than cold water. Additionally, if you are soaking for a longer period of time, you’ll want to ensure you change the water every 6-8 hours to prevent microbial growths.As you can see, making any recipe that requires chickpeas can be a long process from start to finish. But, on the bright side, the preparation for this process is minimal and typically takes just a few minutes.So, here’s your recipe for crispy roasted low histamine chickpeas. Happy crunching! Crispy Roasted Low Histamine Chickpeas Ingredients (makes 6 servings) ¾ cup dried chickpeas, soaked and cooked 2 tsp. sea salt 1 tbsp cumin 2 tbsp. extra-virgin olive oil Olive oil, for drizzling   Directions Place rack in center of oven and preheat to 350°F. Grease baking sheet with olive oil. Dry the chickpeas and toss with olive oil, salt and cumin until well coated. Bake for approximately 50 minutes or until crunchy, stirring halfway through. Leave a crunchy comment below to let me know how you liked them! Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious recipes! Get 170 Recipes! Put your health in nature's hands.Anita Tee, Nutritional Scientist

Ready to try the best sweet potato recipe for histamine intolerance? Sweet potatoes and histamine intolerance make as great of a duo as Bonnie and Clyde. If you're looking for a low histamine recipe that's also going to kick-start your pancreas, improve digestive processes and keep you free of allergy-like symptoms, this low histamine sweet potato recipe has you covered! Low Histamine Sweet Potato Recipe: Nutrition All of the ingredients I've used here have been selected very carefully to sooth your symptoms, improve gut health and keep your histamine intolerance as far away from impacting your life as possible!Let's discuss why I've chosen these ingredients and, how they can benefit your health!Sweet potato: Sweet potatoes are always an excellent choice when looking for a histamine intolerance recipe, as they are naturally low in histamine (1). Additionally, they encourage the release of pancreatic enzymes to boost digestive power and relieve intestinal distress, a common symptom amongst those with histamine intolerance.Himalayan salt: The unprocessed, Himalayan salt I use in this recipe is low in histamine as well, making it an excellent addition to any kitchen and recipe (1). It's also way better to use unprocessed salt compared to salts which contained additives and colourants that may unknowingly irritate your intolerance.Coconut cream and (optional) coconut oil: Although coconut is not an antihistamine, it is considered ‘neutral’, as it does not irritate any gut issues or promote histamine release – it’s just a ‘safe’ choice all around for those looking to steer clear of histamine, as well as any gut irritants, such as dairy (2). Just be sure that, specifically with the coconut cream, you're making sure you use a pure and organic product. Many coconut creams will contain colorants and stabilizers - so, be sure to check the ingredients on this one!Grass-fed butter: While dairy can be a major irritant for those with histamine intolerance symptoms or gut distress, grass-fed, antibiotics and hormone-free butter has actually been shown to have the opposite effect (3). Cutting out all dairy products for at least 30 days is highly recommended when focusing on a low-histamine diet in order to maximize symptom relief. However, if you reintroduce clean butter and do not experience any digestive and/or histamine upsets, butter is an excellent source of fat to add back in to your diet (3). You can also feel free to try clarified butter or ghee, which has a very low risk of producing a reaction!Fresh ingredients: Lastly, due to histamine-producing organisms in plants and animals, the longer something ‘sits’, the more histamine it will naturally produce (4). Therefore, freshness is key when it comes to a low-histamine diet (4). With this in mind, fresh herbs and spices are essential when cooking to add flavour and zest! Instead of adding dried herbs and spices, try adding fresh ones! In this recipe, aim for fresh rosemary to achieve maximum benefits!If you're still unsure of what foods are going to benefit you the most during your histamine intolerant journey, get my free histamine intolerance food list that will give you the whole breakdown on what you should and shouldn't be eating. Get the FREE Food List Low Histamine Sweet Potato Mash Recipe Ingredients (makes 4 servings or 8 side servings) 4 large sweet potatoes ½ cup coconut cream ¼ cup coconut oil or grass-fed butter 1 tbsp. Himalayan sea salt Fresh rosemary Directions Place rack in centre of oven and preheat to 400°F. Puncture the sweet potatoes with a fork for even cooking and place on aluminium-lined baking sheet on middle rack. Bake sweet potatoes for 40 minutes or until soft, and set aside once cooked. Place the coconut cream, coconut oil/butter and sea salt in a bowl. Mix them together until creamy. Once cooled, remove the skin from sweet potatoes and add them to the coconut, butter and salt mixture. Mash all of these ingredients together until the desired consistency is reached. (If you like them really creamy, you can even use an electric whisk to whip them!) Top with fresh rosemary and serve! Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious histamine intolerance recipes! Get the Cookbook Bundle! Put your health in nature's hands.Anita Tee, Nutritional Scientist

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! Get the FREE Food List Roasted Low Histamine Salad Recipe Ingredients: 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 Directions: 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! Get the Cookbook! Put your health in nature's handsAnita Tee, Nutritional Scientist References1. 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.

Looking for a delicious low histamine salad dressing recipe? Let's face it, most salad dressing recipes, even if they're homemade, contain ingredients that are pretty unfriendly to those with histamine intolerance. (Enter: vinegar).And, if you're living an already busy life, like most of us are, the stabilizers, preservatives and colorants in store-bought salad dressing is a complete no-no if you want to remain as a functioning human being.Thankfully, I've created a low histamine salad dressing recipe that's easy to make and will let you enjoy your raw veggies, once again! Oh, and PS - if you're not into the raw veggies, or, are looking for an irresistible twist on a low histamine salad recipe, try out my warm roasted low histamine salad recipe. Now, let me share with you why I chose the ingredients and how they will benefit your histamine intolerance symptoms! Low Histamine Salad Dressing: Ingredients Breakdown As always, these ingredients weren't chosen at random. There's real science to back this stuff. Because, there's no guess work on my end when it comes to you and your symptoms.Let's check out the evidence in support of each ingredient: Olive oil: Most oils and fats are naturally low-histamine, however, extra virgin olive oil is an excellent option for this recipe, specifically because it has a low smoke point, meaning that if heated for cooking purposes, it will go rancid, making it the perfect oil for salads. Additionally, let's not forget that our good friend EVOO has shown to naturally boost diamine oxidase, a histamine degrading enzyme, by up to 500%!Apple cider vinegar: Although vinegars are high-histamine and definitely a “no-no”, apple cider vinegar (ACV) is usually tolerated by most with histamine intolerance, simply because of its healthy gut-promoting properties, such as probiotics and enzymes. ACV has been shown to be extremely healing, anti-inflammatory, an aid in weight-loss, and actually a preventative for seasonal allergies, as it may boost immunity. A universal vinegar alternative (for the ACV intolerant): In some cases, if ACV is not tolerated, ascorbic acid and water is an excellent alternative for any vinegar, in any recipe. As suggested by Paleo Leap, using a ratio of 12:1 water:ascorbic acid powder is ideal.Maple syrup/raw honey: While sweeteners are not promoted on low-histamine or gut-healing regimes, maple syrup and raw, local honey are two of the most accepted, simply because they are the best tolerated. Raw, local honey has actually been shown to reduce the symptoms of hay fever and histamine allergies.Himalayan salt: The unprocessed, Himalayan salt I use in this low histamine salad dressing recipe is - of course - low in histamine and actually beneficial for the body. Unprocessed, free of colorants and providing a healthy dose of sodium (which, most people seem to be afraid of in the same way we think fatty foods are the devil). Sodium is one of the most necessary elements for our body to function - and, in combination with potassium, it allows for functioning of our sodium-potassium pumps which are essential to mammalian life. Basically, what I'm saying is, don't be afraid of salt - as I repeatedly mention, everything in moderation is the key to a healthy body and happy life.Garlic & onion (keep it fresh!): Fresh is best when it comes to seasonings on a low-histamine regime, so keeping fresh herbs and spices in this recipe, including fresh garlic and onion (instead of garlic and onion powder) will give the best result. Onion also contains inulin, a prebiotic that has shown to balance gut bacteria and hormones while promoting weight regulation (for the over and underweight).Herbs (get creative!): Lastly, fresh herbs, such as thyme, have antihistamine properties, which make them the perfect addition to recipes like this. Get creative and toss in your fav herbs and spices. If you want to know exactly which herbs and spices are great for histamine intolerance (and, which to avoid), check out my histamine intolerance food list! Get the FREE Food List Herby Low Histamine Salad Dressing Recipe Ingredients: ¾ cup Extra virgin olive oil (EVOO) 2 tbsp. Fresh herbs of choice (rosemary, thyme, sage, oregano, basil, parsley, dill), minced ¼ c. Apple Cider Vinegar or 12:1 water:ascorbic acid powder (ACV is the only vinegar commonly tolerated by those with histamine intolerance - omit if you are unsure of tolerance or replace with ascorbic acid powder) 1 tbsp. Maple syrup/raw, local honey 1 tbsp. Minced garlic ½ tbsp. Minced onion 2 tsp. Himalayan sea salt Directions: Place all ingredients together in a mixing bowl, except for EVOO, and begin whisking. Whilst whisking, slowly drizzle in EVOO, so that the dressing slightly thickens. Toss with your favourite salad and enjoy! If you're looking for a delicious low histamine salad recipe that pairs perfectly with this dressing, try out my roasted low histamine salad recipe. Let me know how you enjoyed this recipe and what creative combo of herbs and spices you used. Comment below!Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook with 110 delicious histamine intolerance recipes! Get the Cookbook! Put your health in nature's hands.Anita Tee, Nutritional Scientist References 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.