Zucchini/courgette, carrot & Brazil nut soup

Many moons ago I used to regularly serve vegetarian meals to my family, conscious of the impact meat production has on the environment. Fast forward to navigating a low histamine (and low FODMAP) diet and I am lucky to get through a day without eating meat. So, this soup was a revelation and one even my boys enjoyed. I managed to pack a bunch of Brazil nuts in there which is a plus because they are insanely good for mast cells and also add a surprisingly wonderful flavour! 

ZUCCHINI/COURGETTE, CARROT & BRAZIL NUT SOUP

White onion (white flesh, white skin)

Tbsp coconut oil

8 small carrots

2 medium-large zucchinis/courgettes

15 Brazil nuts

750ml water

Tbsp fresh oregano leaves

1. Peel and dice onion

2. Heat oil in a pan and cook onion on medium heat until slightly coloured 

3. Chop the rest of the ingredients and add them to the pan

4. Bring to a boil, then simmer until carrots are tender - around 10 minutes

Blend and enjoy ❤️

(It really is that simple!)

Honey baked lamb ribs

I buy my lambs whole and so have needed to learn how to cook the less common cuts but I am sure lamb ribs could also be sourced directly from a butcher on request. We ate these ribs with a pile of crispy raw carrots, capsicum/peppers and cucumber. I have made the cooking time as fast as possible and while these are not quite the same as long cooked sticky ribs, they are about as close as you can get when keeping your histamine intake low.  

HONEY BAKED LAMB RIBS (serves 3)

2 tbsp rosemary leaves

1 tbsp mint leaves

1 tbsp thyme leaves

2 tbsp coconut oil

1 tbsp honey

1 tsp sweet paprika (not hot!)

1 clove garlic

1 white onion (white flesh, white skin)

800g lamb ribs

1. Preheat oven to 200°C/390°F

2. Chop all of the herbs together and place in a medium sized bowl

3. Add coconut oil, honey and paprika and mix until well combined

4. Peel and finely chop garlic and onion and add to the bowl. Mix through with your hands until well combined

5. Defrost ribs quickly and cut into pieces, looking for the spaces between the bones as a guide for where to cut

6. Tip ribs on to an oven tray covered with a sheet of baking paper 

7. Rub the onion mix well on to the ribs and spread excess in the spaces between the ribs

8. Bake for around 25 minutes, turning them once at the halfway point

9. Be sure to scrape all of the extra oniony bits onto your plate when serving!

Enjoy ❤️

Hot tips!

🔥 To stop honey from sticking to measuring spoons, run very hot water over spoons beforehand and the honey will slide right off

🔥 Use the microwave to defrost meat quickly. When almost defrosted, wash the meat with lukewarm water to clean off any build up and finish the defrosting process. Pat dry with paper towel

🔥 Using a very sharp knife to cut onions will minimise the ensuing eye sting 

🔥 The onion mix could also be used to flavour a stirfry, smeared over a roast or cooked on its own in a pan and mixed through a salad

Chicken, sweet potato and carrot soup

I am finally getting good at creating meals that the entire family can enjoy - including me! I ate this soup as it came, with chunks of my homemade toasted bread thrown in and the rest of my family enjoyed it with a dash of soy sauce. 

CHICKEN, SWEET POTATO & CARROT SOUP

2 tbsp coconut oil

Large white onion (white skin, white flesh), peeled and sliced 

4 small chat potatoes, diced (peeled if dirty)

4 medium carrots, peeled and chopped

300g/10.5oz sweet potato, peeled and diced

1 litre/33.8fl oz water

500g/17.6 oz chicken

1 tsp sweet paprika (not hot!)

270ml/9.1fl oz can coconut milk

1. Heat 1 tbsp of the oil in a large pot

2. Fry onion until slightly browned

3. Add potatoes, carrots, sweet potato and water

4. Bring to the boil then immediately reduce to a simmer. Continue to simmer until vegetables are tender (15-20 minutes)

5. Meanwhile, quickly defrost the chicken and chop into bite sized pieces

6. Heat the rest of the oil and the paprika on medium-high in a small frypan until hot

7. Quickly stir fry the chicken, coating it well with the paprika oil as it cooks

8. Blend the soup and the chicken and return it all to the large pot

9. Add coconut milk and heat through

Enjoy ❤️

Hot tips!

🔥 Any potato will do as a substitute but floury potatoes will work best

🔥Use the microwave to defrost meat quickly. When almost defrosted, wash the meat with lukewarm water to clean off any build up and finish the defrosting process

🔥 Chicken thighs have more flavour than breasts and are often cheaper

Broccoli, carrot and macadamia stir fry

I am still on my quest to eat an onion a day (hello quercetin) and a desire for a new flavour led to the creation of this wonderful dish. Fast to make, this could easily be eaten for breakfast, lunch or dinner.

BROCCOLI, CARROT & MACADAMIA STIR FRY

1 tbsp coconut oil

Small white onion, peeled and sliced

100g/3.5oz broccoli florets, cut/broken into bite sized pieces 

Small carrot, cut into small batons

1/4 cup water

10 macadamias, roughly chopped

1. Heat oil in a small frying pan on medium-high until hot

2. Add onion and cook, stirring, until just beginning to brown

3. Add broccoli, carrots and water and stir fry for one minute

4. Add macadamias and stir fry until macadamias have started to colour and smell slightly toasted

Enjoy ❤️

Cherry and apple smoothie

I have been banging on about Quercetin lately (our mast cell stabilising friend) and this smoothie is absolutely chock full of it. It's such a shame it turned out so fluffy because the bottom half was filled with gorgeous, bright pieces of cherry which looked summery and wonderful. I have included this and other benefits of each ingredient below. 

CHERRY AND APPLE SMOOTHIE 

 1 Granny Smith apple (quercetin + energy boost)

1 scoop collagen peptides (for those with EDS/connective tissue disorder- optional)

10 cherries, pitted (quercetin)

1 heaped tsp pure honey (quercetin, anti-inflammatory, antibacterial)

400ml/13.5 fl oz pure coconut water (electrolytes)

chia seeds for sprinkling (Omega-3, calcium - optional)

Blend and enjoy ❤️

Hot tip!

🔥 Cherries can be purchased frozen and pitted for use all year round

Caramelised white onion

This is yet another way to use the quercetin packed white onion (our safe onion!) to add flavour to a meal. Caramelised onions are unbelievably versatile; eat them on their own, draped over vegetables, on toast or atop a freshly cooked piece of chicken or lamb. 

CARAMELISED WHITE ONION 

One small-medium white onion (white flesh, white skin)

1 tbsp fresh rosemary, stripped from the stem

1 tbsp coconut oil

1. Peel and slice onion

2. Heat oil in a small pan on medium-high

3. Add rosemary and onion and cook, stirring until onion has started to brown

Enjoy ❤️

Hot tips!

🔥 Make a big batch, freeze and use as required. 

🔥White onions can be hard to find so when you get some, chop them immediately, freeze and use as required

Simple chicken and corn soup

Quercetin is a mast cell stabiliser and onions are chock full of it - one of the best natural sources in fact! Unfortunately brown onions are also histamine liberators and so the safest option for those with MCAS are the white variety which have both white flesh and a white skin. This soup has been designed with speedy preparation in mind to keep histamine at a minimum. 

SIMPLE CHICKEN AND CORN SOUP

1 tbsp coconut oil

1 small-medium white onion

1 clove garlic

500g/18oz chicken

1 cob of corn

500ml/17 fl oz water

1. Peel and chop onion and garlic 

2. Heat oil in a very large saucepan on medium-high heat 

3. Once oil is melted, add onion and garlic and cook, stirring until onion is just starting to get some colour 

4. Cut chicken into bite-sized pieces. Increase heat to high and add, stir frying until chicken is cooked

5. Cut corn from the cob and blend in a food processor with the rest of the cooked ingredients

6. Return everything to the pan, add water and cook until heated

Enjoy immediately ❤️

Hot tips!

🔥 To have the chicken defrosted for the shortest possible time, delay taking it out of the freezer until after step 4. The onions can be taken off the heat while you defrost and chop the chicken

🔥 White onions can be hard to find so when you get some, chop them immediately, freeze and use as required

🔥 For better flavour use chicken thighs rather than breasts

Fast prove bread

Yeast is one of those ingredients that is generally well tolerated in small amounts and so is rated as a 1 on the MCAS food list I trust. The caveat to this rating is that baked goods with a long fermentation time can be a problem - the very reason I had to let go of my sourdough baking obsession! This bread has a very short prove time and is therefore better able to be tolerated. In addition, I have found wholewheat flour to be a much better option than white flour because of the reduction in processing and the comfort that it will be naturally sulphite/sulfite free. I ate three slices of this bread in one day (not a great idea but I was craving energy) and didn't react at all which is nothing short of a miracle. 

FAST PROVE BREAD

1 tbsp pure honey

400ml/400g/13.5 fl oz tepid water

1 tbsp dry yeast

600g/21 oz wholewheat flour (organic is best)

1 tsp salt

Coconut oil for the tray

1. Whisk together honey, yeast and water in Kitchen Aid bowl or large bowl. The water should feel quite warm but not hot as too much heat will kill the yeast. 

2. Leave for 5-10 min. If your yeast is active it should end up bubbly on top.

3. Add flour to the yeast mix and then the salt. The order is important as keeping the salt away from the yeast helps it to work better. 

4. Knead with dough hook for 5-7 minutes or by hand for a little longer. The dough should come together and not be sticky to the touch.

5. Shape the dough into a longish log shape and place on a baking tray/sheet which has been rubbed with coconut oil.

6. Slash the dough deeply (at least an inch deep) and on an angle four or five times with a sharp knife. 

7. Cover with a clean tea towel/dish towel and sit in a warm, draught free place for 20 minutes.

8. Meanwhile preheat oven to 180°C/350°F. 

9. Bake for 30 minutes or until bread sounds hollow when you tap on the base. 

10. Remove from tray/sheet and cool on a wire rack. 

Enjoy ❤️

Hot tips!

🔥 Store yeast in the freezer to keep it fresh

🔥 Once cool, slice and store in a ziplock in the freezer. The slices should pull apart easily

🔥 Use the frozen setting on your toaster and cook your toast without having to defrost first

🔥 Keep carbs to a minimum to help reduce inflammation. I usually stick to one slice per day

🔥 Avoid spray oil which can cause reactions and sensitivities. I prefer to rub coconut oil on the tray

🔥 Split the dough into 4 to make baguettes or 8 to make mini baguettes and reduce the cooking time to 17 minutes

Mini baguettes mean a
shorter cooking time

Popcorn cereal

It is fabulous to have different breakfast options available and popcorn is definitely a fun way to start the day. Even better, the fruit and nut additions can change each day to help keep things interesting. This dish should be eaten immediately as the popcorn deflates a little as the milk is added.

BASE

Air-popped popcorn

Coconut milk - I like Coco quench (or other preferred milk)

TOPPING SUGGESTIONS

Macadamias

Pistachios

Brazil nuts

Apple

Apricot

Blackberries

Blackcurrants

Blueberries

Cherries

Coconut

Cranberries

Lychees

Melon (not watermelon)

Nectarine

Peach

Pomegranate

Splash of Maple Syrup

Enjoy ❤️

Apple and rhubarb crumble/crisp

I am thrilled to have created a dairy free, gluten free dessert that tastes this good! With leftover topping in the freezer, preparing a dessert now only takes a couple of minutes (plus baking).

Note that rhubarb is rated 1 on the MCAS list I work from which indicates only eating it sometimes and in small amounts. It also notes that it is often well tolerated but also controversial. I am OK with it but best to replace it with another fruit if unsure. Ginger is also a number 1 so feel free to leave that out if required. 

Hot tips

🔥Make this as per the instructions and freeze the leftovers OR make a whole batch of the topping and bake a single serve at a time with your fruit of choice, freezing the rest. Spread the topping crumbs flat in a large ziplock to ensure it doesn't clump together. Once frozen it should remain as crumbs.

🔥The coconut oil can be melted or not. If melted, it will bring everything together in one piece which can be crumbled into bits. If oil is left solid, blend the mixture well until you can take a handful and squeeze it into a ball that holds together. You might need to rub out a few lumps with your hands. Do not melt the oil if you intend to freeze some for another day.

🔥Use any (safe) fruit you like! I have not yet found a fruit that does not work in a crumble/crisp

FRUIT (Serves 4-6)

320g/11.3oz (after trimming) rhubarb (about 1 bunch)

3 Granny Smith apples

50ml Maple syrup

 

CRUMBLE TOPPING

150g/5.3oz rolled oats (GF if required)

75g/2.6oz tapioca flour

1 tsp ground ginger (optional)

1 tbsp desiccated coconut

90g/3.2oz raw sugar

115g/4oz coconut oil

1tbsp Maple syrup

1. Trim leaves from rhubarb and discard. Chop stalks into 1cm/half inch pieces

2. Core apples and cut into a 1cm/half inch dice 

3. Mix fruit together in an oven proof dish with the Maple Syrup and spread evenly

4. For the topping - first blitz oats into a powder

5. Put all dry ingredients in the bowl of a stand mixer or a large bowl and combine well

6. Add coconut oil and Maple syrup and mix until well combined (see hot tips!)

7. Crumble topping over fruit in very small pieces, making sure all of the fruit is covered

8. Bake at 200°C/390°F for 30 minutes (or 15 minutes if making a single serve)

Enjoy ❤️

Lamb chop with rosemary and honey

Histamine in meat is kept to a minimum if it is very fresh. I am fortunate enough to have access to lamb that is delivered to my door by the very farmer who raised the sheep - Farmer Dan from Wattle View Farm. I buy a whole lamb at a time which is butchered, vacuum packed and frozen within a week of slaughter. Because it is so fresh I can eat it without a reaction which is an amazing feeling. This is my very favourite way to prepare my lamb because it is very fast and unbelievably tasty.

LAMB CHOP WITH ROSEMARY AND HONEY

1 tsp coconut oil

Sprig of rosemary about as long as your finger

1 BBQ lamb chop

1 tsp honey

1. Defrost the lamb quickly, wash it and pat dry with a paper towel. I find washing meat helps to prevent a reaction. 

2. Heat the oil on medium to high heat in a small fry pan.

3. As the oil is heating, rub the rosemary all over the pan.

4. Strip rosemary leaves from the stem and add to pan.

5. When oil is very hot, add the chop and cook for 3-4 minutes on the first side (depending on the thickness of the chop).

6. Turn and cook the second side from 1-4 minutes, depending on the thickness and your preference.

7. Transfer the chop to a plate along with the cooked rosemary and smear all over with honey.

Enjoy ❤️

Frozen sweet potato cubes

Some vegetables, such as sweet potato, need to be used all at once but are too big to eat in one sitting. I like to cook the entire thing and then freeze some for another day.

1. Peel sweet potato and cut it into cubes
2. Boil cubes until tender
3. Mash, adding a dash of coconut milk if you like
4. Spoon mash into ice cube trays. The ones with lids are the best but otherwise I just wrap the trays in cling film. If you have the room, you can also freeze dollops spaced out on a tray.
5. Once frozen, pop them out of the trays and store in a ziplock or sustainable resealable bag in the freezer
6. Use as required! I like them re-mashed with finely chopped parsley

Enjoy ❤️

Paprika popcorn

Air popped popcorn is one of my favourite go to snacks. Eating it with a slight hit of flavour was definitely a nice change! My instructions are for those with popcorn makers (a worthwhile small investment) but the ingredients remain the same for those who pop their corn manually. The oil can be melted in the microwave or in a very small saucepan on the stove top.

PAPRIKA POPCORN 

30g/1oz popcorn
 1tsp coconut oil
1/4 tsp Sweet paprika (not hot or smoked)
1/4 tsp soft brown sugar

1. Tip the popping corn into the popcorn maker and put the coconut oil in the melting cup that sits above the popcorn.

2. While the popcorn is popping (and the oil is melting!) mix the paprika and sugar together in a large bowl. One with a lid is best if you have it.

3. Tip the popped corn into the bowl with the spice mix and drizzle the oil over the top. Mix together quickly with a large spoon or put the lid on and shake vigorously until well combined. 

Enjoy ❤️

Tapioca mochi pancakes (gluten free)

These are nothing like regular pancakes and instead reminded me of the chewy mochi I loved so much when visiting Japan. A great snack with or without topping and a bonus 22mg of calcium in each pancake!

TAPIOCA MOCHI PANCAKES (Gluten free - makes 12)

25g/0.9 oz chia seeds

250ml/8.5 fl oz coconut milk (I like Coco quench)

1 tbsp pure Maple syrup

1 egg yolk

100g/3.5 oz tapioca flour

1/4 tsp bi-carbonate soda/baking soda

1/2 tsp cream of tartar

1 tsp raw, cold pressed coconut oil plus extra for egg rings

3 egg rings/Small frying pan

1. Tip chia, coconut milk, Maple syrup and yolk into a medium sized mixing bowl. Whisk together well and leave to sit for 10 minutes.

2. Separately, combine flour, bi-carb/baking soda and cream of tartar. Mix well.

3. Add flour to wet mixture and whisk well to combine. 

4. Rub coconut oil all over the inside of your egg rings.

5. Put 1 tsp coconut oil into a frying pan and set to medium heat.

6. When oil is hot, drop egg rings into pan and fill them halfway.

7. When mixture starts to look firm, remove the egg rings and flip to cook the other side. 

8. Cook a few more minutes until set.

9. Repeat, re-oiling the egg rings as required. 

Enjoy ❤️

Hot tips!

- Use a jug instead of a bowl so that you can pour the finished mixture straight into the pan.

- A small frypan will fit 3 egg rings which is a manageable amount to work with at once.

- Beginner cooks should start by cooking one at a time and work up from there.

- If your egg rings don't have handles, they can stay on until after the pancakes are flipped.

- If necessary, use a sharp knife to separate the pancake from the egg ring before removing it.

- Freeze pancakes with small pieces of baking paper in between so they come apart easily. You can store them in a ziplock or a sustainable alternative. 

 

Natural deodorant

Ingredients to watch out for are not just in food and medications. What we smell and put on our skin can also contribute to how unwell we are. This deodorant contains only safe ingredients and after two days of using it, I can confirm that I don't smell at all! I use roughly a pea sized amount under each arm, rubbing it in well. Even after a workout, this was more effective for me than the commercial variety.

NATURAL DEODORANT

7 tsp bi-carb soda/baking soda

7tsp tapioca flour

1 tbsp coconut oil

1. Put all ingredients in a small bowl

2. Chop the oil through the dry ingredients with a spoon and then rub them together with your hands

3. If the mixture is too dry, keep adding coconut oil until it comes together like soft play-doh

4. Store in a sealed container. 

Cheap, sustainable and healthy ❤️

Gluten free flatbread

I have tried a few different flours lately (cornflour being the biggest misstep due to the hidden sulphites) and think I might have finally stumbled on a lovely combination! This flatbread tastes best when slightly cooled and is lovely paired with a plate of steamed vegetables. 

I have made this twice now and found that changing the flour ratio to a 50/50 mix produced a chewy and slightly gelatinous bread that some may prefer. I liked both but prefer the ratio listed below. 

GLUTEN FREE FLATBREAD

1 egg yolk

1 tsp chia seeds

2 tsp water

75g/2.6 oz rice flour

25g/.9 oz tapioca flour

1/2 tsp cream of tartar

1/2 tsp bi-carb soda/baking soda

125ml/4.2 fl oz coconut milk (or other tolerated milk)

Pinch salt (if tolerated)

1 tsp fresh rosemary, finely chopped

1/8 tsp sweet paprika (not hot or smoked)

1 tsp coconut oil

1. Place yolk, chia seeds and water in a bowl. Stir to combine and leave to sit for 10 minutes

2. Add flours, cream of tartar and baking soda/bi-carb and mix well (a small whisk works well)

3. Add milk, salt (if using), rosemary and sweet paprika. Mix/whisk very well

4. Warm coconut oil in a medium frypan on low-medium heat 

5. Pour mixture into the pan and cover with a lid or large plate

6. Cook until mixture is largely dry - around 15 minutes. 

7. Flip and leave in pan until cooked through. 

Hot tips:

- Use a soft spatula to gently prise the bread from the pan, loosening all around the edges first

- If flipping is difficult, cut the bread into quarters with the edge of a spatula and then flip each piece individually

- I react to all spray oils so using coconut oil from the jar is highly recommended

Enjoy ❤️

Apple blueberry topping

I ate this beautiful topping with the last pancake from the freezer. It was sweet and crunchy and would have been just as good on its own or with a few macadamias thrown in. 

APPLE BLUEBERRY TOPPING

10 blueberries, halved

1 Granny Smith apple, grated

1 tbsp pure Maple syrup

3 tbsp water

1. Tip all ingredients into a saucepan and place over medium heat. 

2. Crush the blueberries with the back of a wooden spoon. 

3. Cook, stirring, until the apple is soft and moisture is absorbed.

Enjoy ❤️

Celery mushroom bake

I think I am in the minority of people who cannot tolerate any salt at all which makes life a fairly flavourless event. For this dish I tried saltbush as a possible substitute and was thrilled with the taste! This was a beautiful accompaniment to the crispy roast chicken I had for dinner but would also be lovely as a quick snack. 

CELERY MUSHROOM BAKE

1 stalk celery - diced

2 white button mushrooms - diced

1 clove garlic - finely diced

Sprig of fresh thyme (or a sprinkle of dried)

Salt (if tolerated) or 1/8 tsp dried saltbush

1-2 tsp coconut oil, melted

1. Tip all ingredients in a bowl and tumble until well combined

2. Transfer to a small ovenproof dish and cover tightly with foil

3. Bake at 220°C/430°F for 20 minutes

4. Remove the thyme (if using fresh sprigs)

Enjoy ❤️

Maple chia pancakes

I have been wanting to create a pancake recipe for some time now and am pleased to report that my first attempt was a winner. I LOVED these and actually polished the first one off while the second was cooking. They have a wonderful texture - slightly crunchy on the outside and with just a hint of crunch throughout from the oh-so-healthy chia seeds.

MAPLE CHIA PANCAKES (Makes 6)

25g/0.9 oz chia seeds

2 tbsp water

1 egg yolk

100g/3.5 oz wholewheat/wholemeal flour

1/4 tsp bi-carbonate soda/baking soda

1/2 tsp cream of tartar

1 tbsp pure Maple syrup

250ml/8.5 fl oz coconut milk (I like Coco quench)
2 tsp raw, cold pressed coconut oil (or more if required)

1. Tip yolk, chia and water into a very small bowl. Stir well and leave to sit until the water is absorbed.

2. Tip flour, bi-carb/baking soda and cream of tartar into a jug (or bowl) and stir until well combined.

3. Add yolk mix to flour and combine. It won't come together perfectly yet.

4. Pour in Maple syrup and coconut milk and stir until well combined.

5. Put 1 tsp coconut oil into a small frying pan and set to a touch above medium heat.

6. When oil is hot, pour in batter for the first pancake.

7. Cook until bubbles appear all over the surface and then flip. The second side will cook much more quickly than the first. 

8. Repeat until all pancakes are cooked, adding the second tablespoon of oil when the pan looks dry and repeat with more oil if required.

I can confirm that these are fabulous straight from the pan and don't need topping to be delicious. Any that won't be eaten on the day they are made can be frozen between small pieces of baking paper or rolled up, side-by side in a zip lock so they will break apart easily. 

Enjoy ❤️ (I did!)

Yolk fettuccine

Home-made pasta is absolutely worlds away from the packet variety and I was determined to adapt the recipe I have used forever and a day so that I could still enjoy it as a special treat. I am thrilled to share that not only did I get the pasta to work with only yolks, but it is actually BETTER than the standard version and is also easier to roll! One serve also has only half of the usual amount of flour which is important if, like me, you are on a low carb diet to fight the inflammation that is so common in MCAS. I have a manual pasta machine but this recipe can also be rolled by hand if you have the time and patience. 

YOLK FETTUCCINE

50g/1.7oz  plain flour

 2 egg yolks

1 tbsp salt for the water (if tolerated)

1. Tip the flour into a bowl.

2. Add the yolks and combine until the mixture forms a dough. Use a wooden spoon and then your hands once the yolks are not sloppy.

3. If the mixture is too wet, simply add more flour, a small sprinkle at a time. If it is too dry, wet your hands and massage the dough. Repeat either step if required.  

4. Make a small, fat rectangular shape with the dough.

5. Wrap the dough in plastic wrap and let it rest in the fridge/refrigerator for 30 minutes.

6. Prepare your pasta topping. The pasta cooks fast so you will want to have this ready to go.

7. Roll a small section of dough with a pasta machine or by hand. If using a machine, I stop on the second thinnest setting so that it is not too fragile.

8. Hand cut the pasta into strips and hang each strand separately so that it doesn't stick together. Before I had a rack, I used to drape tea-towels and then the pasta over open cupboard doors.

9. Repeat until all of the dough has been rolled and cut.

10. Bring a large saucepan of water to the boil (If you can tolerate salt, add a tablespoon to the water).

11. Once you have a rolling boil, add all of the pasta at once. When it has risen to the top (only a couple of minutes) it is cooked!

12. Tip into a colander to drain, then transfer to a bowl and add the topping immediately.

Enjoy ❤️ 

2020

2020 has not been what anybody expected. In Australia, our year started with dreadful bushfires and then we became just another country in the world impacted by COVID-19. Whilst we have been incredibly fortunate to have kept outbreaks to a manageable level, the effect of the economic devastation and pressures on mental health are taking their toll on many. The year has been a very different experience for me. Whilst deeply affected by the strain COVID-19 is having on the world, I am very conscious that the lockdown in Victoria has in some ways protected me. Navigating changes to my health and lifestyle and coming to terms with having a chronic illness has all been managed within the safe confines of our little locked-down home. It has provided my mind with time to catch up with the rollercoaster my body has been on. In addition to working my way through symptoms, copious medical information and a restricted diet, it is the moving goalposts which have been the most difficult to manage.

Until recently, I had started to get my illness well under control with a diet specifically designed for people with mast cell disorders. There were even some good days with only minor symptoms which had me excited beyond words. I was feeling (almost) myself again and most importantly, in control. Unfortunately, recent surgery has thrown an irritating (but not insurmountable) spanner in the works. The surgery itself was minor but it was the cocktail of medications I knew I had a high chance of reacting to that had me worried. I made it through the surgery without a reaction and for that I am definitely grateful. It does however appear that ninety minutes under a general anaesthetic was enough to kick my mast cells back into high gear and as such, my reactions have been slowly escalating ever since.

At first, I didn't think much of it and tried to stick to my safest foods in the hope that things would settle down. Then a couple of  days ago my throat started to close after eating a plate of my safest foods. I have always been warned that people with MCAS should have an EpiPen, even if anaphylaxis had not been a problem in the past. I ignored this advice thinking that I had everything under control and that things could only get better. I was wrong and am now the (not so proud) owner of an EpiPen and importantly, a trainer EpiPen which I plan to practice with until getting the stabbing and injecting parts in the right order without having to think about it. My husband is trained and soon my boys and family will be too. 

I am definitely not writing this post so that anybody will feel sorry for me. I don't even feel sorry for me. I just felt it was important to share my experience with all of the MCAS warriors who are reading this so that they might take things more seriously than I did. And to soften the post (and the photo!) I thought I would share just one of the things I am very grateful for right now which is my beautiful herb garden. It continues to improve the nutritional benefit and flavour of my ever shrinking list of foods and its greenery always makes me smile. The photo is of today's herbs - mint for a smoothie, parsley for a yolk scramble, sage for my tea and rosemary to flavour my lamb for dinner.   

And just to finish on a REALLY positive note, I am also grateful to my gorgeous little family who ride every little bump with me and make me happy every single day. I am also grateful for my virtual MCAS family who are riding similar bumps of their own and who so openly share their own stories so that the strangeness  of my experiences don't feel so strange after all.

 Life could definitely be much worse ❤️ 

Chia eggs another way

My sister reminded me yesterday that my diet might not include enough calcium. As such, I am going to try adding yolks to my daily regime as well as taking a supplement just to be sure I am getting enough. This is a really simple recipe that is quite nice and has a good calcium boost via the chia seeds and the yolks. I have posted about chia eggs before but this is a slightly different version. I included nigella seeds because they taste fabulous and are very good for those with mast cell issues. They are available on Amazon and are not at all expensive. 

CHIA EGGS ANOTHER WAY

25g/1tbsp chia seeds

100ml/3.4 fl oz water

33ml/1.1 fl oz coconut milk

3 egg yolks

Big pinch nigella seed

Big pinch sweet paprika

Pinch salt (if tolerated)

Fresh parsley

1. Stir all ingredients (except parsley) together until well combined
2. Leave to sit until the liquid has been absorbed by the chia seeds, stirring occasionally

3. I cooked this in a bowl set over a saucepan of boiling water, stirring until set. You could also fry it gently in a frypan. 

4. Scatter parsley over the top

Enjoy! ❤️  (and revel in the fact that you just got a calcium boost)

Carrot and ricotta gnocchi

I made this some time ago with homemade ricotta and it was one of those fabulous nights that I was able to share a meal with my family. Of course, I made them a gorgeous burnt butter and crispy sage sauce that I couldn't eat but that's beside the point! The important thing was that we ate MOSTLY the same meal. As it turns out, I am now reacting to all dairy, even A2 milk, and so I am posting this recipe for those who are able to tolerate dairy rather than for my own future reference. How's that for taking one for the team! 

CARROT AND RICOTTA GNOCCHI

1 batch homemade ricotta, drained
3 yolks

1 carrot, grated

1/8 tsp ground nutmeg

100g plain flour

1 tbsp salt for the water (if tolerated)

1. Tip all ingredients except salt into a bowl and mix thoroughly

2. Squeeze an amount about the size of your thumb into a firm little log (or ball if you prefer) 

3. Repeat until all of the mixture has been used 

4. Boil water in a good sized saucepan (with salt, if tolerated)

5. Once the water is boiling, drop the gnocchi in

6. As soon as the gnocchi rises to the top (it's very quick!) remove them with a slotted spoon and serve immediately as is or with a topping, sauce or oil that you tolerate well. 

Enjoy ❤️

Brazil nut & parsley pesto

I made this because I miss spreads! This easy pesto is great as a spread, on vegetables, in soups, on salads, as a dip or as a pasta topping if you are able to tolerate it. 

BRAZIL NUT & PARSLEY PESTO

100g brazil nuts

43g flat leaf parsley leaves (weight doesn't include the stems which should be discarded)

50g extra virgin olive oil (or another nice tasting oil you tolerate well)
Pinch of sweet paprika (optional)

1. Blitz the brazil nuts and parsley leaves in a blender or in a mortar and pestle

2. Add oil and paprika (if using) and blitz again

3. Keep in a sealed container in the fridge. If it dries out a little, add another dash of oil and stir through.

Enjoy ❤️

Trial and error...

I posted a recipe yesterday that may or may not have caused me to react. I did eat more than one unfamiliar food in the same day (not very clever of me) which means that I cannot be sure which one caused the reaction. I have been upfront about this in an update to the relevant post and have vowed to eat the same food again in a more clinical way (alongside known safe foods) so that I can share a more definitive finding. 

I only post recipes that adhere to the protocols outlined in the mastzellaktivierung list. How full a person’s ‘histamine bucket’ is will determine how much of certain foods (white vinegar in this case) we can tolerate. I am unbelievably reactive right now which means I am the perfect person to be the canary in the mine for others. My aim is not to confuse what is already a confusing condition. But I do feel complete honesty is important, particularly when my (possible) reaction to a food may be life-threatening for some. 

MCAS is tricky. Ingredients we can ingest “a small amount” of are tricky. If you bear with me, I promise to continue to share everything I learn – and to continue to be your (very honest) canary in the mine ❤️

Home made ricotta

I have recently discovered that the "safe" dairy items listed on our trusted low histamine list are not actually good options for those of us outside of Europe. The milk we purchase has a mix of A1 and A2 beta casein and it is the A1 that is the liberator of histamine from our already agitated mast cells. Enter A2 or camel milk! These two milks are almost entirely devoid of A1 beta casein and so are considered a safe food. 

Building on this discovery, I decided to purchase a couple of litres of A2 milk and make myself some lovely home-made ricotta. As long as you have all of the required equipment on hand, this is a dead simple dish that is undoubtedly going to bring joy to those who have been missing dairy as much as I have. 

HOME-MADE RICOTTA

1900ml/67 fl oz A2 milk

84ml/3 fl oz white vinegar

Muslin cloth

Candy thermometer

1. Pour milk into a heavy based saucepan with candy thermometer attached

2. Heat, stirring, until it reaches 90°C/194°F
3. Remove from the heat and add vinegar
4. Stir through and watch as the curds separate from the whey
5. Set a sieve lined with muslin cloth over a large bowl

6. Almost immediately, you can begin to spoon the curds into the sieve with a slotted spoon

7. When you have the majority of the solids transferred, pour the rest of the liquid through the muslin to catch all of the solid bits. I like to push the curds I have already collected to the side of the sieve to keep them from getting soaked

8. Gather up the muslin and squeeze the ricotta over the bowl to expel the excess liquid

Use as you like! As a dip, a spread, mixed through a salad, on vegetables or as ricotta gnocchi - I will post my recipe for this soon! The whey (liquid) can be used to make pancakes for others. I did sneak one but am fairly sure most of the vinegar ends up in the whey so left the rest to my family to eat. I used this recipe for the pancakes and it was delicious.

Enjoy ❤️

Apple chia pot

I am trying very hard to cut out all sugar but it is a tough gig. This lovely (and ridiculously simple) concoction satisfies my sweet craving and has the added bonus of being chock full of nutritional value. During the day I will eat it as is and at night when I am tired and craving a sweet hit I will ditch the apple and add a swig of Maple syrup instead. Adding both also works.

APPLE CHIA POT

1 tbsp/21g/.74oz chia seeds

100ml/3.4 fl oz coconut milk

1 smallish apple
Dash of Maple syrup (optional)

1. Tip chia seeds into a glass or very small bowl

2. Add coconut milk and leave for 5-10 minutes or until the chia seeds have absorbed all of the liquid

3. Grate the apple and stir through well (or skip the apple and head to step 4 for a sweeter and much faster snack)

4. Add the Maple syrup if using and stir through

Enjoy ❤️

Camel milk - a potential mast cell stabiliser?

Coffee is high in histamine and so I am aware I shouldn't drink it. The thing is that we bought a pretty whiz bang coffee machine last year and so for some time I have been enjoying two long coffees every day. Even the move to a strict low histamine diet didn't inspire a change to my daily caffeine intake - until now.  

My new regime has seen me wave goodbye (hopefully temporarily) to so many things I love (read: chocolate, bacon, seafood) and so the thought of letting go of something so deeply ingrained in my daily routine has taken a large amount of mental realignment. Sadly, the increasing sensitivity I appear to have to histamine, and an intense desire to get well, has made the decision for me. So a little over two weeks ago, I embarked on a caffeine reduction plan designed to minimise any further discomfort to my health. In other words, I am trying to avoid a caffeine deprivation headache!

Things are travelling along well, with my caffeine intake already more than halved. And as I have reduced the size of my coffees, I have also been reducing the cow's milk - the creamy half of my lovely morning brew. While cow's milk is not high in histamine, it is a histamine liberator which means the combination in my morning cup was a particularly nasty one. In the beginning, I transitioned my usual milk to coconut milk which was not fantastic. I consoled myself with the thought that if my coffee tasted less nice, I would be much less distressed at its departure.

Which brings me to today's development! As well as undertaking extensive research on histamine, I have also been learning about mast cells and in particular, how to stabilise them. Enter camel milk! I  stumbled across some research which found that camel milk had a positive effect on the stabilisation of mast cells and of course I was keen to test the theory for myself. 

Camel milk is expensive and also hard to find, so I have opted for the freeze dried powdered form. My package happened to arrive before my second (piccolo) coffee today which provided me with the perfect opportunity to try it out. It is not unlike cow's milk, with a slight aftertaste that is not at all unpleasant. I have decided that it is much, much nicer than coconut milk in coffee and if it is able to assist with the stabilisation of my mast cells, well that's what we call a win-win scenario! 

My plan is to continue to drink camel milk on a daily basis (even after my coffee has disappeared) and to be on the lookout for any ongoing improvement in my symptoms. In the meantime, I will enjoy my ever diminishing coffee intake with this interesting new find and promise to add a post script here once I have decided whether it was worth the significant investment.

Wish me luck! ❤️

Lamb and vegetable pasties

Making these is a labour of love and if you adore homemade pastry as I do, these are well worth the effort. I have not listed amounts for the filling in this recipe because it is absolutely interchangeable. All you need to know is that around two handfuls of filling will be enough for each pasty. Instead, I have listed what I used as a guide. I like a mix of lots of vegetables which can take longer to put together. How many different vegetables you use and in what quantities is completely up to you. 

Regarding the meat, I only used a very small amount of lamb (only around 30g per pasty) which might seem a bit stingy to some but it is the vegetables I tend to crave nowadays, more than likely because I know how much better they make me feel. Other meat such as beef or chicken could also be used and in a larger quantity if you prefer. Or of course the meat can be omitted altogether. 

I actually chopped way too many vegetables and so now have a container full in my fridge that I will scramble with a chia egg tomorrow morning. Waste not, want not! 

This recipe makes four because tonight was one of those rare occasions I actually ate the same meal as my family. If you are making your own pastry, any excess can be frozen if required. 

LAMB & VEGETABLE PASTIES (Makes 4)

Pastry

240g/8.5oz plain flour

180g/6.3oz butter

pinch salt

1/4 cup/63ml/2.1fluid oz very cold water

OR

4 sheets shortcrust pastry

Filling (a guide)

lamb

chicory

potato

pumpkin

green bell pepper/capsicum

red bell pepper/capsicum

carrot

broccolini stem

radish

zucchini

Flavouring
sweet paprika

Topping

1 tbsp coconut milk (or regular milk)

poppy seeds (optional)

To cook
canola oil

1. If you are making your own pastry, put the flour in a large bowl or in a KitchenAid/mixer bowl 

2. Chop the butter and add it to the bowl. If it is cold, add it to the bowl in very fine slices

3. Add salt

4. Rub together with your hands or mix with beater attachment until it resembles fine breadcrumbs

5. Add the very cold water and then combine until the mixture just comes together

6. Form a small brick with your hands

7. Wrap with cling film and refrigerate for at least 30 minutes

8. Chop your chosen filling ingredients into a very fine dice

9. Divide dough into four pieces or select one sheet of ready made pastry

10. Cut or roll into a circle at least 20cm in diameter

11. Cover one half of your circle with filling, leaving a thumb width clear around the edge. Pile filling high enough so that when you bring the second side over the top, it covers easily without stretching the pastry

12. Season as per your preference - I used a good sprinkling of sweet paprika

13. Dipping your finger into a small bowl of water, moisten the edge of the entire circle of dough

14. Bring the second side over the top and seal well

15. Starting at one corner, roll the edges up and pinch hard to seal

16. Brush with milk and scatter poppy seeds on top

17. Repeat

18. Place pasties on a cooking tray sprayed with canola oil

19. Bake at (200°C/392°F) for around 20 minutes or until lovely and golden brown

Enjoy ❤️ 

Caraway chicken

The histamine list I refer to took a bit of working out in some instances. Thankfully, I have Google on hand to uncover the mysteries of unfamiliar ingredients. Persian cumin (not to be confused with regular cumin which is rated very poorly) was one I had never heard of and was very keen to discover given that it was noted to have a positive anti-histamine like effect. When I discovered it was actually caraway seeds, I was more than pleased! 

Needless to say, I have been using caraway seeds in plenty of my cooking, particularly since I gave up salt completely. This meal (which did have an enormous salad on the side!) was fast to make and had a lovely, gentle flavour.

CARAWAY CHICKEN

1 chicken thigh fillet

coconut oil spray

caraway seeds

1. Cut chicken into very small pieces (for faster cooking to keep histamine to a minimum)

2. Spray with coconut oil 

3. Sprinkle with a teaspoon or two of caraway seeds

4. Heat a small frying pan until quite hot

5. Tip chicken in pan and quickly stir fry until cooked through

Enjoy with plenty of salad or vegetables for dinner or as a snack on its own ❤️