Here's a histamine intolerance recipe to suit your holiday dinner party!
It's turkey time! Whether it's Christmas, Thanksgiving or just your weekly Sunday roast, I've got a super simple low histamine turkey recipe that will tickle your whole family's taste buds.
Histamine intolerance can make dinner planning suck, a lot. So, it's a major win when you can find recipes that won't aggravate your symptoms, are healthy for your gut and body, while also being enjoyed by those you share the dinner table with.
Oh, and don't forget the low histamine stuffing to make this dinner truly complete.
Before we get started, let's have a brief glance at why each ingredient has been selected - because, when it comes to histamine intolerance, knowledge is power!
Low Histamine Turkey Recipe: Ingredients Breakdown
Is your mouth watering already!? Because, mine sure is.
Here's a little look into why this mouth-watering low histamine turkey recipe is not only going to make your tummy tingle with happiness but, will have your body blown away by health benefits.
Turkey: Turkey is rich in healthy fats which promote enhanced digestion and gut healing. Additionally, this badass bird is high in choline and low in methionine - the perfect combination to regulate gene expression and keep you biologically young.
Fat options: The high smoke point of both coconut oil and butter allows you to roast your low histamine turkey at a high temperature while still staying safe and healthy for consumption. Additionally, these fats are soothing to the digestive system while promoting the release of digestive fluid from the gallbladder to encourage maximum food breakdown and nutrient absorption. Oh, and, of course - they add an amazingly delicious flavor and will help your low histamine turkey recipe to become nicely browned and crispy!
Himalayan salt: Salt is great because it enhances food's natural flavor while also benefitting the body. Although many people are afraid of salt - everything should come in moderation and sodium is essential for mammalian survival. Using unprocessed Himalayan salt provides body-wide benefits without the typical colorants and additives in regular table salt.
Herbs: Herbs are very powerful healers - in fact, extracts of these tiny plants are the most commonly used alternative medicines against bacterial imbalances, inflammation, etc. Using your favorite combination of herbs (the more, the better!) is going to add a huge kick of flavor while balancing numerous body systems.
Freshness counts: Because histamine builds up in plants and animals after they’ve been picked/slaughtered, eating the freshest vegetables and meat possible is the best way forward when focusing on low-histamine (4). This method also applies to fresh herbs, instead of dried spices. Buying a fresh, wild turkey from your local farmer will be a better, and cleaner option for a low-histamine diet than a frozen, processed turkey from the supermarket. However, I realize this is not an option for everyone and is simply an extra precaution for both symptoms and overall health.
For a full list of the best foods to eat and avoid for histamine intolerance and to reduce symptoms fast, be sure to download my guide to histamine intolerance, which includes a histamine intolerance food list to take the guess-work out of histamine intolerance!
Low Histamine Turkey Recipe
Fresh, 12-16 lb. turkey (preferably organic or farm-fresh)
- 1/4 cup coconut oil (buttery) or grass-fed butter
- Fresh herbs of choice (sage, rosemary, thyme, parsley)
- Himalayan sea salt
- Preheat the oven to 450F.
- Rub the turkey with the coconut oil or grass-fed butter until it is well greased and sprinkle with fresh herbs of choice, and Himalayan salt
- Place turkey in pan and drop the oven temperature to 350F. Put the turkey in the oven and roast for 15min/lb.
- Cook until internal temperature of the turkey, from the thickest part of the thigh, reaches no less than 165F.
- Remove the turkey from the oven and let sit for 15 minutes before carving.
- Serve this turkey up on it's own, or combine it with my low histamine stuffing recipe.
Who will you be sharing this low histamine turkey recipe with at your dinner table? Let me know in the comments below!
Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious histamine intolerance recipes!
Life's too short to let symptoms control you.
Your histamine intolerance expert,
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. 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.
4. Hoffman BD. What is Mast Cell Activation Syndrome ? Hoffman Centre for Integrative and Functional Medicine. 2017.
5. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96.
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.