low histamine

An easy comforting low histamine breakfast. Cherries and blueberries are usually well tolerated and are low in histamine. Follow the instructions on your packet of rice flakes. This recipe has been created and tested with the forbidden foods brand.

Cherry and blueberry rice porridge

rice flakes

sour cherries (frozen)

blueberries (frozen)

water

salt

tsp raw sugar (rapadura, raw or coconut)

macadamia nuts (chopped)

tbsp flax seed (ground)

Put berries, rice flakes, water, salt and sugar in a small pan on high heat.

Bring to the boil then simmer on low heat until all the water is absorbed, approx. 5 minutes. If it gets too thick add a little water to loosen.

Serve and sprinkle with macadamia nuts and ground flax seeds.

An indulgent granola with the perfect sweetness from maple syrup and the creaminess of coconut.

Maple coconut granola

oats

olive oil (or coconut oil, melted)

maple syrup

pumpkin seeds

almonds

tbsp desiccated coconut

tsp cinnamom (optional)

Preheat the oven to 150C and line a baking sheet with parchment paper.

Combine the dry ingredients of oats, pumpkin seeds, almonds and cinnamon (not the coconut) in one bowl and mix.

In a separate bowl, add the wet ingredients of maple syrup and olive oil (or coconut oil). Then add the wet ingredients into the dry ones and stir very thoroughly so that all the oats, seeds and nuts are well covered with the oil and syrup mix.

Spread the mixture evenly in a thin layer on the parchment paper and let bake for 15 minutes. Remove the granola mixture from the oven, sprinkle in the coconut flakes and give it a good stir. Spread out to an even layer again and return to the oven for 5-10 minutes. At this point keep an eye on it as granola can go from perfectly golden brown to burnt rather quickly!

Omelets are my go-to when I'm craving a healthy, yet filling breakfast and I've got a little extra time to spare. The key to making the perfect omelette is to take your time and not cook that egg too quickly.

Histamine-Friendly Omelet

eggs

red pepper

onion

oat milk

shredded cheese

pepper

Dice the red peppers and onions and add to a small skillet or omelet pan with a little olive oil and let simmer on medium to medium-high heat for 2-3 minutes. 

While the peppers and onions cook, crack the eggs into a separate bowl. Add the oat milk, salt and pepper and beat together with a fork until smooth. 

Remove the peppers and onions from the pan and set aside. Add some more olive oil to the pan and pour the eggs into the skillet. Let the eggs cook over medium-low heat. Put a lid over the pan so that the eggs cook on both sides. Let cook for approx. 3-4 minutes. 

Add the peppers, onions and cheese to the omelet, cover again with the lid and allow to cook for an additional 3 minutes or until the eggs are cooked. 

Carefully fold the omelet in half, remove from the pan and place on the plate. Top with additional vegan cheese or veggies and enjoy! 

These low histamine oat pancakes are my favourite low histamine breakfast EVER.

The BEST Low Histamine Breakfast

tbsp flax seeds (or chia seeds)

carrot

dates

tsp baking powder

tsp baking soda

oil coconut

Place all ingredients in a blender and blend until smooth

(If you don&#039;t have a blender place in a bowl and use hand blender to puree until smooth)

Heat a little oil in a frying pan and fry about 2 tbsp of batter per pancake, flip when the top begins to have a slightly dry, bubbly appearance, repeat until all batter is used

Serve with your favourite toppings (coconut cream, almond butter, apple sauce, blueberries, toasted pecans etc.)

This cheesy cauliflower mash is a flavourful side dish, and a lower carb option than regular mash. Serves 3-4 people. Vegetarian, gluten free and low histamine recipe.

Cheesy cauliflower mash

cauliflower

tbsp extra virgin olive oil (divided)

garlic (finely

milk milk

tbsp cream cheese

black pepper (optional)

tbsp parsley

Bring a large pan of water to a boil and add the cauliflower florets. Bring back to the boil, then reduce the heat to a light simmer. Cook for 10-12 minutes or until the florets are fork tender. Place a colander over a bowl, and add the cauliflower to drain excess liquid.

Fry the onion and garlic in a little olive oil until softened, about 5 minutes.

Add the cauliflower to a food processor and blend until smooth. You may need to scrape the sides down a few times. Then add the onion and garlic, and blend for another 10 seconds or so. Next add the milk, cream cheese, half the parsley, salt and pepper (if using). Blend again.

Spoon the cauliflower mash into your serving bowl, and drizzle with olive oil. Sprinkle the remaining parsley and grind of pepper, if using.

This light, spongy bread is gluten free and FODMAP free. It will fit well into a low histamine diet. Best of all, it can be ready in minutes!

You can enjoy this bread with butter and honey, or make a sandwich, or use it as a hamburger bun.

Ready-In-Minutes Rice Bread

olive oil,

brown rice flour

baking powder

Lightly butter or oil the bottom and sides...

Lightly butter or oil the bottom and sides of a round, straight-sided ramekin. A 4½ inch ramekin works well. You can use a smaller size to get a taller bread, or experiment with a different shape of pan.

In a small bowl, whisk the oil and...

In a small bowl, whisk the oil and egg together. Add the rice flour and baking powder and whisk until the mixture is smooth.

Pour the mixture into your prepared ramekin.

Microwave on high power for 90 seconds.

Flip the ramekin over to pop out the...

Flip the ramekin over to pop out the bread. Let it cool for a minute. Slice the bread lengthwise, and enjoy.

These honey roasted vegetables with rosemary make a lovely side dish, with a touch of sweetness and a herby hum from the rosemary. A simple recipe packed with flavour and so healthy too! Vegetarian, gluten free and low histamine.

Honey Roasted Vegetables

beetroot

carrots (diced)

parsnips (diced)

sweet potato (diced)

rosemary

honey

olive oil

Preheat the oven to 200C / 390F.

Place the diced vegetables, with the exception of the beets, in a large baking dish. Drizzle over the olive oil, honey and sprinkle with salt and pepper (if using). Nestle the rosemary sprigs in between the vegetables.

Drizzle the beets with a little olive oil and then wrap in aluminium foil. Place on a separate baking tray.

Bake the vegetables for around 45 minutes or until fork tender and with browning on the edges.

To serve, dice the beetroot and then add into the dish with the other vegetables.

This nomato sauce, or pasta sauce without tomatoes is the perfect option for those that cannot consume tomatoes. Filled with delicious sweetness from red bell peppers, aromatic fennel, italian herbs, and garlic, it&#039;s sure to be a new favorite!

Nomato Sauce: A No Tomato Pasta Sauce

garlic oil

fennel ((optional))

red peppers (with liquid)

water stock

garlic cloves

½ tsp crushed fennel seeds (using a mortar and pistil)

oregano

butter

yeast (I prefer it!)

curly parsley

Finely chop your onions and fennel and crush your fennel seeds along with mincing your garlic, fresh basil, oregano, and/or parsley (once ready to use.)

Add your onion to a hot oiled pan and caramelize. During this time, blend your peppers into a fully incorporated liquid.

Next, Add in your minced garlic and let cook just until fragrant and proceed with your blended pepper liquid.

Follow by adding in your remaining ingredients and cooking on low.

Simmer for 20-30 minutes.

Top 8 low histamine recipes from across the web

The most viewed low histamine recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Top Tags

Cherry and blueberry rice porridge

Maple coconut granola

Histamine-Friendly Omelet

The BEST Low Histamine Breakfast

Cheesy cauliflower mash

Ready-In-Minutes Rice Bread

Honey Roasted Vegetables

Nomato Sauce: A No Tomato Pasta Sau...

Top 8 low histamine recipes from across the web

The most viewed low histamine recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Cherry and blueberry rice porridge

Maple coconut granola

Histamine-Friendly Omelet

The BEST Low Histamine Breakfast

Cheesy cauliflower mash

Ready-In-Minutes Rice Bread

Honey Roasted Vegetables

Nomato Sauce: A No Tomato Pasta Sau...

The most viewed low histamine recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine