Are you ready to STUFF. YOUR. FACE... with my low histamine stuffing recipe, of course.
Today, I've got a gluten-free, low histamine stuffing recipe that's made entirely from scratch, down to the delicious, gluten-free bread!
And, it pairs perfectly with my low histamine turkey recipe.
So, as always, let's have a quick look at some of the ingredients in this two-part low histamine stuffing recipe.
Low Histamine Stuffing Recipe: Ingredients Breakdown
Bread: As packaged and processed foods have been shown to destabilize mast cells and aggravate histamine intolerance. Shop-bought bread may also contain yeast. While yeast itself doesn’t necessarily contain histamine, it has been shown to cause the body to generate more histamine through various pathways. Those with histamine intolerance are generally more sensitive to yeast, so it’s best to avoid it in any form. So you can see why choosing a pre-packaged, processed loaf of bread from the supermarket is not a good option.
This low histamine stuffing is based off of a coconut bread recipe. We use coconut flour as a base for the bread because not only is it a great substitute for wheat flour, it comes packed with a multitude of nutrients. It’s low carb and higher in fat, so it keeps your blood sugar levels stable, which is important for keeping histamine intolerance in check. It also contains minerals like manganese, iron, copper and selenium, all nutrients we don’t get in high amounts from our general foods. There’s also evidence to suggest that coconut is a great antioxidant, which helps to protect our cells and DNA from damage (1).
On top of that, this home-made coconut bread is filled with whole foods, fresh herbs and spices, and antihistamine ingredients. So, by using the low histamine bread recipe to create your own bread from scratch, you'll get a delicious stuffing without any of that nasty fake stuff.
BONUS: you now also have a home-made, healthy, go-to loaf of bread to use at any occasion; hello low-histamine sandwiches!
Eggs: Eggs are rich in choline and low in methionine which provides a great combo for regulating gene expression and keeping your body biologically young. Most people with histamine intolerance tend to tolerate clean, pastured eggs. Although some view eggs as an area of conflict for histamine intolerance, it's actually raw eggs (specifically, egg whites) that aggravate the issue. The cooked eggs in this recipe are nutrient-packed, provide a healthy dose of fats and are fine for histamine intolerance.
Additionally, the eggs contain sulfur (a reason they tend to be a bit smelly!), which is an important nutrient in the body. Sulfur has many roles: it’s essential for maintaining the healthy structure of your cells, it helps to build and repair your genetic material, and it’s an important compound the body needs to maintain optimal detoxification processes (2).
One of the reasons some may be more prone to food intolerances such as histamine intolerance is due to sluggish detoxification pathways, and replenishing the sulfur levels in the body is a key way to help get those pathways moving well again.
Himalayan salt: Choosing unprocessed and uncolored Himalayan salt provides the body with a healthy dose of sodium which is necessary, in moderation, and helps to keep your sodium potassium pumps running smoothly to power your body!
It’s important to use a clean salt option like Himalayan or Celtic salt as table salt, which is ionized, may act as a histamine liberator!
Garlic & onion : Garlic and onion also contain beneficial prebiotic fibres to encourage the growth of beneficial bacteria, while also possessing antibacterial properties that act against bad bacteria, thus assisting in balancing the microbiome.
Garlic and onion are also part of the allium family of vegetables, which means they too contain sulfur. The organosulfur form that they contain means that these vegetables have a wide range of health benefits and are anti-inflammatory in nature (3).
Herbs: Fresh herbs, such as rosemary, sage and parsley, have antibacterial and antihistamine properties to balance gut bacteria and reduce symptoms even further.
For a full list of the right foods for histamine intolerance, click below to get my histamine intolerance food list which provides a complete guide to the ins-and-outs of histamine intolerance!
Low Histamine Turkey Stuffing Recipe
Ingredients:
- 1-2 loaves gluten-free bread (recipe below)
- Fresh sage and parsley, to taste
- Himalayan sea salt
- Hot water (enough to moisten)
- 1 pasture-raised egg
- 1/2 onion, chopped
- Make the gluten-free bread recipe (below) and let rest until cool. Then, tear the bread into small, stuffing-sized pieces and let it sit overnight in a bowl on the counter in order to dry the bread out
- The next day, add sage, parsley and sea salt to taste, as well as the onion – mix well.
- Add 1 egg and enough hot water to make the stuffing sticky and malleable
- Stuff your low histamine turkey with this stuffing!
Low Histamine Coconut Garlic & Rosemary Bread Recipe
Ingredients:- ½ cup coconut flour
- 8 tbsp. Grass-fed butter
- 6 pastured eggs
- 1 tsp. Baking powder
- 2 tsp. Fresh rosemary
- ½ tsp. Fresh garlic, minced
- ½ tsp. Fresh onion, minced
- ¼ tsp. Himalayan sea salt
Directions:
- Preheat the oven to 350F.
- Combine dry ingredients (coconut flour & baking powder) in a bowl and set aside.
- Add 6 eggs to a separate bowl and beat with a hand mixer until you begin to see bubbles at the top.
- Melt the stick of butter in the microwave and slowly add it to the eggs as you beat with the hand mixer. Then, add in the spices (onion, garlic, rosemary and salt).
- Once the wet and dry ingredients are fully combined in separate bowls, slowly add the dry ingredients to the wet ingredients as you mix with the hand mixture.
- Grease an 8x4 loaf pan and pour the mixture into it evenly.
- Bake for 40-50 minutes (time will vary depending on your oven).
- Let the bread rest for 10 minutes before removing from the pan.
Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook and Dessert Book bundle, with 170 delicious histamine intolerance recipes!
References:
- Li Y, Zheng Y, Zhang Y, Xu J, Gao G. Antioxidant Activity of Coconut (Cocos nucifera L.) Protein Fractions. Molecules. 2018;23(3):707. Published 2018 Mar 20. doi:10.3390/molecules23030707
- Nimni ME, Han B, Cordoba F. Are we getting enough sulfur in our diet?. Nutr Metab (Lond). 2007;4:24. Published 2007 Nov 6. doi:10.1186/1743-7075-4-24
- Ruhee RT, Roberts LA, Ma S, Suzuki K. Organosulfur Compounds: A Review of Their Anti-inflammatory Effects in Human Health. Front Nutr. 2020;7:64. Published 2020 Jun 2. doi:10.3389/fnut.2020.00064
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.
