Oh boy have I got a treat for you... a low histamine smoothie bowl recipe that's even complete with granola!
Did you ever think you’d be able to eat granola again? What, with the dried fruit, various nuts and gluten-containing sugary treat that is granola nowadays? Probably not!
Well, things have changed; and you can now add granola to the list of food in your low-histamine diet.
This quick and easy recipe adds a light crunch of granola goodness to your morning meal, and, when paired with a thick smoothie bowl, it will not only satisfy your tastebuds, but pack a punch in the nutrition department. And you can make it in under 20 minutes to boot!
So, say goodbye to bland breakfasts! Here’s an oh-my-goodness low histamine breakfast treat that will having you going back for more… It's a staple in my house, especially on those hot summer days; I hope you love it as much as I do!
Low Histamine Smoothie Bowl and Granola Recipe: Nutrition Info
The very first ingredient, which is full of good fats and adds the perfect touch of flavour to your granola is... you guessed it, it's coconut!
Coconut also has some amazing health benefits because of the great nutrients and fibre it contains. One of the great things about the fibre found in coconut flesh is that it is insoluble, which means it can offer a tremendous amount of help in promoting regular bowel movements, something many of us with histamine intolerance don’t do too well with. Add the higher dose of manganese, copper, selenium, potassium, iron and phosphorus that is leaded into coconut, and you're basically adding a superfood to your breakfast granola.
There’s another great property that I love to share about coconut when it comes to histamine intolerance. Many of you probably don’t do too well with heavy, fat-containing meals. And coconut being high in fat might have you wondering if it’s such a great ingredient after all. Well, I’m here to assure you that it is. Because coconut doesn’t need the same digestive strength that other fats do, it doesn’t use as many resources from the body to break down. This is because coconut contains medium chain triglycerides, which are also a far healthier type of fat for your body than other types of fats (1). Coconut receives a big check mark when it comes to low histamine foods in my books! Plus it’s super tasty, especially in granola.
Roasted pumpkin seeds (optional if you have reintroduced seeds by now) are another great ingredient - not only do they make a great snack, they are rich in fatty acids, antioxidants and fibre, that provide significant benefits to your health health (amongst others). Oh, and did I mention, they'll add even more texture and crunch to your granola. You can leave them whole or chop them up; whichever you like best!
Another option for the pumpkin seeds is to blend them into a pumpkin seed butter to add to the granola at the end. Simply whizz up the seeds in a high speed blender along with a little coconut oil and voila. Instead of wondering whether you’re going to tolerate the tough seed husks, just drizzle the pumpkin seed butter over the granola before serving.
Buckwheat, despite its name, doesn’t contain wheat or gluten at all. The smaller groats are great for a subtle crunch in your granola, while providing a rich source of nutrition through its mineral and antioxidant profiles.
Buckwheat is also packed full of fiber. The combination of fiber and antioxidants adds a real punch in the health department for managing your blood sugar levels (2); something sugary, shop-bought, histamine-ingredients laden granola certainly can’t do!
Even more fibre can be obtained with the addition of organic, gluten-free rolled oats. They are an incredibly nutritious food source, and can be eaten regularly on a low histamine food plan. Plus, they can help you feel fuller for longer, which is often an issue on a low histamine diet, where food just doesn’t feel satisfying anymore. Well, that’s not going to be a problem any longer with this recipe (3)!
To top it all off, add just a dash of sweetness with the maple syrup to make a tasty, healthy, low histamine crunchy granola.
What about the smoothie ingredients?
Now, you already know about the health benefits of beets and berries if you’ve tried my low histamine beet and berry smoothie recipe… For this smoothie bowl, I suggest you thicken it up by adding a little less water and more iced ingredients to turn it into a delightful smoothie bowl you can eat with a spoon.
Doesn’t it feel more like a dessert than a breakfast food? That’s the point! I'm salivating just thinking about it!
Bland breakfasts that guarantee a hold on your histamine are no longer required. It’s time to enjoy your food - just because you're following a low histamine diet, taste should never be sacrificed!
Want a comprehensive list of low histamine foods that you can enjoy, guilt-free? Click below to get my free guide to histamine intolerance below, which will show you everything from what to eat, to how to reduce symptoms naturally!
Low-Histamine Granola and Smoothie Bowl Recipe
Calories: 546 per serving (Carbohydrate: 57g; Protein: 14g; Fat: 26g)
Ingredients (Granola):
- 2 tbsps coconut shavings
- 2 tbsps raw pumpkin seeds (optional if you've reintroduced seeds!)
- 2 tbsps toasted buckwheat kernels
- 2 tbsps gluten-free rolled oats
- 1 tsp maple syrup
- Pinch of salt
- 1 tsp coconut oil, melted
Instructions (Granola):
- Preheat the oven to 300 F.
- In a bowl, add the coconut oil and mix well to cover all of the ingredients.
- Spread the mixture out in a single layer on a lined baking sheet and bake for 10 minutes or until the mixture is turning a light brown color.
- Remove from the oven and allow to cool.
Ingredients (Smoothie):
- 1 cup of frozen blueberries
- 1 beet, peeled and chopped
- 2 blocks of ice
- ½ cup of unsweetened coconut milk
- 1 tbsp flax seed meal
- ½ tsp alcohol-free vanilla extract
Instructions (Smoothie):
Nothing complicated here! Simply mix all of the ingredients in a high speed blender until smooth.
Additional toppings:
- 1 tsp shredded coconut
- Low histamine fruit like berries or chopped apples and pears
- Two fresh mint leaves
Putting your smoothie bowl together!:
Pour the smoothie mixture into a bowl and top with granola and the remaining ingredients for serving.
Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious histamine intolerance recipes!
References:
- Silalahi, J. (2020). Nutritional Values and Health Protective Properties Of Coconut Oil. Indonesian Journal of Pharmaceutical and Clinical Research, 3(2), 1-12. https://doi.org/10.32734/idjpcr.v3i2.4065
- Hosaka T, Nii Y, Tomotake H, et al. Extracts of common buckwheat bran prevent sucrose digestion. J Nutr Sci Vitaminol (Tokyo). 2011;57(6):441-445. doi:10.3177/jnsv.57.441
- Cristina Martínez-Villaluenga, Elena Peñas. Health benefits of oat: current evidence and molecular mechanisms. Current Opinion in Food Science. Volume 14. 2017. Pages 26-31.
Anita Tee
My name is Anita Tee. I'm a nutritional scientist who specializes in histamine intolerance. I hold a Master of Science in Personalized Nutrition and a Bachelor of Science in Human Biology and Psychology. For the past ten years, I have used my experience in nutritional and medical health sciences to create a scientifically backed, natural approach to healthcare that relies 100% on evidence-based research. As I previously suffered from - and overcame - histamine intolerance, my focus is to increase recognition and expand the available resources and protocols available for resolving this particular disorder. To date, I have helped over 4,000 individuals fully resolve or better manage their histamine intolerance symptoms.
