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.

It’s a distinct smell. Not too sweet, but just enough. It brings back childhood memories of warm, soft, butter-laden treats… oh, to be able to eat a glorious slice of freshly baked banana bread once again.  Unfortunately, for most of us who have histamine issues, bananas – ripe or not – aren’t well tolerated. Luckily, you can still enjoy the same texture and sweetness of a ‘nana loaf, using low histamine ingredients. Let me show you how! Low Histamine Banana Bread Recipe: Nutrition Info Rice flour offers a great, gluten-free alternative to normal wheat-based flours. It also acts like traditional flours in that it doesn’t require much more liquid, like coconut flour would. It's notable that histamine intolerance and gut health issues are related, which is why some may choose to reduce or eliminate gluten consumption.Cream of tartar and baking soda are both on the ‘safe’ list for histamine intolerance sufferers, which simplifies the qualms of low-histamine baking. Ground ginger is a particularly good ingredient for those with histamine intolerance, as it provides a strong kick of flavour while actually having antihistamine properties!Coconut oil is a great source of healthy fats, especially for those wanting to increase dietary fat content. Additionally, coconut oil has antibacterial properties to, overall, contribute to healthier digestion and a balanced gut microbiome.Raw, organic honey is often well tolerated by those who react to higher histamine foods, and also caries a broad nutrient profile and antibacterial properties. However, if you find that honey is reactive, you can try another form of sweetness, like black strap molasses, or maple syrup. Sweet potato offers the same ‘gooey’ texture that the bananas would, as well as the mild sweet flavour of a dessert. Not to mention, sweet potatoes contribute to digestion by encouraging the pancreas to pr oduce digestive enzymes.Eggs, when fully cooked, are typically well tolerated for those with histamine intolerance (it’s raw eggs – specifically, raw egg whites, that cause a problem)! However, for those with an egg allergy or who are intolerant to eggs for non-histamine issues, flax ‘eggs’ are popular in vegan and eliminations diets. A flax ‘egg’ is an egg-free substitute which can be just as great a binder in a recipe like this as a real egg, and it will add moisture and texture to the loaf. With the addition of alcohol free, pure vanilla extract and optional macadamia nuts (only for those who have tested and reintroduced macadamias), this loaf will not only be a satisfying treat, it won’t send your nose streaming, your eyes watering and a build up of any other undesirable symptoms you’d get if you had eaten a standard, traditionally made slice of banana loaf.For an at-home way to discover your food intolerances and how to reintroduce tolerable foods, check out this DIY at-home test and guide to food reintroduction. For leftovers, freeze the loaf in individual slices. Defrost a slice or two as you eat them, or pop them into the toaster for a slight variation and toasted flavour. Freezing anything that you don't want to eat fresh will keep histamine levels of your snack low, while reducing the pressures of meal prep!Want more info on what foods you should and shouldn’t be eating, as well as tips and tricks like this to reduce your symptoms? Get my free guide to histamine intolerance by clicking below! Reduce histamine symptoms! Low histamine faux banana bread recipe Makes 10 slicesCalories per serving: 236 Carbohydrate: 30g Protein: 3g Fat:11gIngredients 1 ½ cups rice flour ½ tsp cream of tartar ½ tsp baking soda 1 tsp ground ginger ¼ cup coconut oil, melted 1 cup mashed sweet potato ¼ cup raw honey 2 tsps alcohol free vanilla extract 2 eggs (or 2 tbsps flax seed meal mixed with 6 tbsp water and microwaved for 1 minute if you are vegan or intolerant to eggs) ½ cup chopped macadamia nuts (optional for those who have reintroduced macadamias) Directions Prepare the sweet potato by boiling two medium-sized sweet potatoes with the skin on. Once cooked, allow to cool and peel the skin off before mashing thoroughly. In a mixing bowl combine the rice flour, cream of tartar, baking soda, and ground ginger. In a food processing bowl, mix the sweet potato, oil, honey, vanilla extract and flax seed/water mixture. Process until smooth and then add the dry ingredients. Remove from the food processor and add the macadamia nuts. Pour the batter into a well greased baking pan and bake at 350 degrees for 60 minutes or until a wooden skewer in the centre comes out clean. Cool for 15 minutes in the pan and then turn out onto a wire rack to allow to cool completely.   Want more low histamine dessert recipes? Check out my book "Heal with Sweets" for 60 nutritionist-approved dessert recipes.   Get the Dessert Book!

Buddha bowls are in - so, if you're looking for a low histamine twist on this trending recipe, read it and eat it!Buddha bowls contain small portions of a variety of nutritious foods. They're fresh, healthy and they taste so great. Although Buddha bowls are now in many restaurants and health food stores, when you’re dealing with a histamine intolerance, it’s like every ingredient that’s typically added to these amazing bowls, will cause your already high histamine levels to skyrocket. Don’t worry! You don’t have to stick to eating boring old lettuce and chicken breast; I bet you’re going to love this low histamine take on a typical buddha bowl, because is not only packed full of great, healthy ingredients, but you’re going to love how it tastes, too.Bonus: it’s super easy to prep and make at home! Histamine Intolerance Chicken Salad Buddha Bowl Recipe: Nutrition Facts You already know that avocado, soy sauce, pickled cabbage (and pickled anything, really), along with certain nuts, seeds and lemon dressings are either histamine-containing or histamine-releasing. That’s why I’ve substituted them with other ingredients that match similar textures and flavours, so you won’t even miss them!Chicken and egg are healthy protein sources, complete with a full complement of the amino acids your body needs to build protein, hormones, enzymes and a host of other body functions.But - keep in mind, these ingredients must be fresh! Why? Because, proteins are especially high in biogenic amines (one of which is histamine) when the tissue begins to break down, so leaving them out at room temperature could increase their histamine content, resulting in histamine intolerance symptoms.Egg is often questioned on a low-histamine food plan. When the white is raw, it is a high histamine food, but is usually well-tolerated and low in histamine when the white is thoroughly cooked. If you don’t tolerate eggs in general, feel free to leave it out of the recipe and add a little more chicken. Roasted vegetables are so versatile! No longer are they a warm side to a winter’s dinner. Hot or cold, you can add them to your salad for a deliciously different flavour. Now - before you turn your nose up at Brussels sprouts, give the roasted variety a try. They’ll be crisp and salty after being in the oven and, paired with the sweetness of the roasted butternut squash, you can’t go wrong. Fresh ingredients like snow peas and carrots add that extra little bit of texture to the bowl, and low histamine salad dressing can be a safe and tasty replacement for soy sauce which can often be added to Buddha bowls. Not only is soy one the restricted histamine intolerance food list, it is also commonly gluten-containing, which for those of you with sensitive digestive system or food intolerances, it’s most definitely something you want to stay away from. Finally, add a dash of green in the form of freshly chopped cilantro leaves and you’re all set. Here’s your low histamine chicken salad bowl that could stand up to any traditional Buddha bowl in flavour and health; all without any of those ingredients that could send your histamine levels soaring. Eating good, healthy food is entirely possible when you need to cut back on high histamine foods… this salad bowl is just one of the ways we can prove it!If you're still unsure of exactly what you should be eating and how your diet can help to reduce your symptoms, check out my low histamine food list, and my free guide on how to identify your food sensitivities!   Get the Food Guide   Low-Histamine Chicken Salad Buddha Bowl Recipe Serves: 1Calories: 517Carbohydrate: 49gProtein: 20gFat: 24gIngredients: 1 small chicken breast, diced 1 hard boiled egg, halved ½ cup roasted Brussels sprouts, halved ½ roasted butternut squash, cubed ½ cup fresh snow peas, chopped ½ cup carrots, grated 1 tbsp olive oil or low histamine salad dressing (I suggest my Herby Low Histamine Salad Dressing) 2 tablespoons fresh cilantro, chopped Directions: Preheat the oven to 450 F. Cook the chicken in a saucepan on the stovetop over medium heat until the chicken is browned and the juices run clear. Set aside in the refrigerator to cool. Boil the egg in water for 10 minutes until completely hard. Set aside in the refrigerator to cool. Roast the Brussels sprouts and butternut squash in the oven, drizzled with a little olive oil and a pinch of salt for 30-45 minutes until browning and turning soft. Set aside in the refrigerator to cool. Once the chicken, egg and roast vegetables are cool, assemble your salad bowl. Arrange in sections in a bowl the chicken, Brussels sprouts, butternut squash, chopped snow peas, and grated carrots. Nestle the two egg halves into the ingredients in the bowl. Drizzle the olive oil or low histamine salad dressing across the top of the bowl. Sprinkle the cilantro over the top. Serve immediately and enjoy! Want more low histamine recipes like this? Check out my Low Histamine Cookbook with 110 low histamine recipes!   Get the Cookbook!     References Balch PA. Prescription for Nutritional Healing. 4th ed. Avery, editor. London: Penguin Group; 2006. 980 p. Ede G. Histamine Intolerance: why freshness matters. J Evol Heal. 2017;2(1):11. 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. Hoffman BD. What is Mast Cell Activation Syndrome ? Hoffman Centre for Integrative and Functional Medicine. 2017. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96. 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.  

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

Ready to try this Asian fusion recipe with a low histamine twist? Fried rice can be a wholesome, hearty meal that fills you up and keeps you feeling satisfied when you're craving some carbs. But, with all of that soy sauce, lemon juice and who knows what else, it’s a high histamine nightmare. Well, don't you worry - there is a way to make this delicious meal without all of those histamine containing and liberating ingredients, and I’ll show you how in a minute!First, let me tell you a little bit more about why I chose these ingredients... Low Histamine Fried Rice Recipe: Nutrition Info Coconut is a great, low histamine food. From the oil to the milk to the flesh, it’s a versatile food that not only adds a nutty flavour to your meals - but, it has an awesome nutrition profile. While coconut is high in saturated fat, it’s not the same type of saturated fat you’d get in animal products. In fact, 50% of the saturated fat in coconut is from the type called lauric acid, which has been shown to benefit HDL cholesterol, which we know as "good cholesterol". Coconut also contains vitamin B6 as well as the minerals iron, magnesium, zinc, copper, manganese and selenium (all of which are great for those of you who have reduced thyroid function). Some additional health benefits coconut may provide you, include: Improve cognitive function Boost heart health Improve body fat composition Reduce appetite and cravings Act as a natural antimicrobial Benefit hair skin and nail health Eggs are an ingredient that's often confusing to those with histamine intolerance. This is because raw egg whites are extremely high in histamine and cause reactions. Whereas, whole, cooked eggs, are typically well-tolerated by those with histamine intolerance. Many of you can tolerate whole cooked eggs - but, some people do have additional egg allergies or sensitivities. Just in case you fall within the latter, it’s important to note that, egg whites and yolks are very different, and you may be (and are likely) still only intolerant to the whites. Many people with intolerances to eggs find they can actually still eat the yolks without trouble! In the below recipe, you have the option of using both the whites and yolks - or, just the yolks!Egg yolks are where most of the nutrition comes from, anyway. The yolk contains the fat soluble vitamins A, D, E and K, as well as omega 3 fatty acids. There are also other important vitamins in the yolk, like folate and vitamin B12, and good levels of amino acids, such as tryptophan and tyrosine which are beneficial for overall health including heart and brain health. The whites on the other hand, are quite concentrated sources of protein, without being as nutrient-dense.The combination of carrots, Brussels Sprouts and kale add a whole host of other beneficial minerals and vitamins as well as powerful anti-inflammatory compounds and antioxidants. They also diversify the flavours of the meal, with sweet and tart tastes. In a meal like this, there is a need for some acidity to tie all of the flavours together. Unfortunately, citrus is out of the question, as is the typical substitute, citric acid; they’re well-known histamine liberating foods. But that’s were lemon balm comes in. Don't worry! Lemon balm actually contains no lemon and is part of the mint family! Not only does it provide a mint-like lemon flavor, lemon balm contains the histamine-reducing compound quercetin for antihistamine effects. With that, it’s time to get into the recipe. Healthy, satisfying, quick-and-easy, and oh so yummy. I hope you enjoy it as much as I do. And, if you want a more comprehensive list of foods that are histamine-safe and will actually help to ease your symptoms, click below for the free food list! Get the FREE Food List Low Histamine Coconut and Kale Fried Rice Recipe Makes 4 servings.Calories: 362 per serving (Carbohydrate: 35g; Protein: 10g; Fat: 18g) Ingredients: 2 tbsps coconut oil 2 whole eggs OR 4 egg yolks, beaten with a pinch of salt and 2 tbsps coconut milk 2 large garlic cloves, minced 3 large green onions, thinly sliced 1 cup of carrots, cut into matchsticks 1 cup of Brussels Sprouts, diced 1 medium bunch of kale, ribs removed and the leaves shredded ¼ tsp Himalayan salt 2 cups of cooked and cooled brown rice (or rice of your choice) ¾ cups of shredded coconut, unsweetened variety ¼ cup of lemon balm leaves, diced Fresh cilantro for serving Method: Over medium high heat in a large skillet, add 1 tablespoon of the coconut oil and when hot, add the egg mixture. Stir occasionally until the eggs are cooked. Remove from the pan and set aside in a serving bowl.. Add the second teaspoon of coconut oil to the pan and then add the garlic, green onions, carrots and Brussels Sprouts. Stir occasionally and cook until the vegetables appear tender. Add the kale and salt, and cook until the kale starts to wilt. Remove from the pan into the bowl with the eggs. Add the remaining coconut oil to the pan and add the coconut flakes, stirring frequently until they begin to turn golden brown. Add the rice and stir it in to heat. Add the egg and vegetable mixture to the pan as well as the lemon balm leaves. Stir to combine and heat through. Remove to the serving bowl and garnish with fresh cilantro. 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

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