Mayonnaise

This recipe was a request which I am so glad was made! I tried to come up with a spice mix that would be a good substitute for mustard and the result definitely made my plate of raw vegetables much more interesting. The spices I chose can be substituted for others if  preferred. 

MAYONNAISE
 1 yolk
1/8 tsp ground cardamom
1/8 tsp sweet paprika (not hot)
1/8 tsp ground caraway seeds
1 tsp cream of tartar
35-60ml extra virgin olive oil

1. Place a small bowl on a tea towel/dish cloth to prevent it from moving

2. Put all ingredients except the oil into the bowl and whisk well for around 30 seconds

3. Add oil very slowly at first, whisking all the while

4. Keep adding oil and whisking until desired consistency is achieved (I stopped at 35ml)

5. Continue to whisk for another 30 seconds until mayonnaise is thick and shiny

Enjoy immediately ❤️ 

Ingredient information (based on advice by SIGHI)

All ingredients are rated 0 with the following caveats;

- Cardamom should be used sparingly

- Caraway has a positive effect when eaten with a heavy meal

- Olive oil is incompatible for those with a salicylate intolerance

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms

Hot tip!

🔥 Use the very best olive oil you can afford. Best if stored in glass rather than a tin

Honey macadamias

This is such a simple recipe (well actually more of an idea than a recipe) but can add a much needed different flavour to sweet and savoury dishes alike. I often toast macadamias to add to my dinner/salads/desserts but on this occasion I decided to add some honey to the pan to see what would happen. The result was quite lovely but not as strong a taste as I expected. 

HONEY MACADAMIAS
Handful unsalted macadamias

Dollop of pure honey

1. Chop macadamias

2. Tip macadamias and honey into a small frypan

3. Fry on medium-high heat until browned

Enjoy on salads, vegetables, desserts etc. etc. ❤️ 

Ingredient information (based on advice by SIGHI)

- Honey is rated 0 but the effect on individuals may differ due to honey naturally containing benzoic acid

- Macadamias are rated 0

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms

Hot tip!

🔥 Macadamias are usually very fragrant as they are toasted but will not smell at all when cooked with honey.

Chicken salad rice paper rolls

This dinner is really just a lovely and fun way to eat your salad with your hands. Without the addition of rice vermicelli* the rolls were a little harder to wrap but I got the hang of it after the first couple. Feel free to mess around with the ingredients - that is half the fun! I also meant to add some toasted macadamias for crunch and flavour but completely forgot amidst the rice paper rolling excitement. 

CHICKEN SALAD RICE PAPER ROLLS
Small white onion (white flesh, white skin)
1.5 tsp coconut oil 

8 large fresh mint leaves

Small handful fresh coriander/cilantro

2 handfuls crisp lettuce leaves

5 snap peas

4 thick slices cucumber

1/4 red capsicum/bell pepper

1 skinless chicken thigh

5 sheets edible rice paper 

1. Peel and slice the onion

2. Heat 1 tsp of the oil in a small pan and fry the onion until slightly browned. Remove and place in a medium bowl

3. Finely chop herbs and vegetables and add to the onion. Mix well. 

4. Slice chicken thigh into strips

4. Heat remaining coconut oil in the pan and cook chicken thigh strips until browned

5. Fill a large bowl with very warm water

6. Dip a sheet of rice paper into the bowl, rotating it until all edges have softened and then dunk it in a couple of times until the sheet is pliable

7. Spread the sheet out on a plate. Place a good handful of the vegetable mix in a thick line in the centre of the bottom third of the sheet and top with a chicken strip

8. Bring the bottom of the sheet over the mix, tucking it in to firm up the filling

9. Lift each side towards the middle of the roll, allowing it to stick to itself to seal the edges

10. Roll the filling toward the front to complete the process 

11. Eat and repeat!

Enjoy ❤️ 

*I left vermicelli out of the recipe for two reasons. The first, because without sauces, vinegars etc. the noodles would have been bland and awful and the second because rice noodles/paper should be eaten in moderation for those with MCAS

Ingredient information (based on advice by SIGHI)

- Peas are rated 1

All other ingredients are rated 0 with the following notes;

- Mint is incompatible for those with salicylate intolerance

- Coconut oil is highly recommended

- Only small amounts of coriander/cilantro are well tolerated

- Chicken must be as fresh as possible

- Rice paper is not tolerated quite as well as rice

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms

Hot tip!

🔥 Eat the rolls as you make them as they can stick to the plate and tear if left sitting for too long

Creamy zucchini/courgette soup

Our garden is positively bursting with zucchinis/courgettes and so soup was always going to be on the menu this week. I am thrilled with how this turned out - full of flavour and nice and filling. It's always an added bonus when the family love it too. This recipe can be halved if required. 

CREAMY ZUCCHINI/COURGETTE SOUP (Serves 5)

4 small or 2 large white onions (white skin, white flesh)

3 large potatoes

2 tbsp coconut oil

2 tsp sweet paprika (not hot)

1/2 tsp ground cardamom

3 large zucchinis/courgettes (Just over 1kg/2.2lb)

900ml/30 fl oz water

400g/14oz tin pure coconut cream (e.g. Ayam brand)

1. Peel and dice onion and potato

2. Heat oil and spices in a very large, high sided pan or saucepan

3. Cook onion and potato on medium-high heat until slightly coloured 

4. Meanwhile, dice the zucchinis/courgettes. Add them to the pan with water and coconut cream

5. Heat until almost boiling and then gently simmer, stirring occasionally, until potato is tender - around 15 minutes

6. Blend and enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

All ingredients are rated 0 with the following notes;

- Be sure to cut any marks or green spots from potatoes. 

- Coconut oil is highly recommended

- Cardamom is OK in very small amounts

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms

Hot tip!

🔥 Freeze leftovers in single portions in sandwich sized ziplock bags. Sit the open bag in a small jug to make it easier to add the soup without it tipping over

Sweet cinnamon popcorn

Cinnamon is a contentious ingredient, in my opinion largely because of the myriad of low histamine lists on the internet which are often incorrect and seem to be tailored to each author's personal reactions. My recipes are based on ingredients from the SIGHI list which is the only evidence based list I have found. It rates cinnamon as safe. I am something of a histamine barometer and I do not react to it so I take this as good evidence that the safe rating is warranted. In addition, cinnamon has anti-inflammatory properties which is a bonus for anybody with a mast cell disorder.

So...cinnamon popcorn! Sometimes I REALLY want to cheat and eat all of the food, even though I know how sick it will make me. When my willpower is at its worst, I try to treat myself with food that is not necessarily healthy but is still on my safe list. The below 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 also be melted in the microwave or in a very small saucepan on the stove top.

SWEET CINNAMON POPCORN 

30g/1oz popcorn

1tsp coconut oil

1/2 tsp ground cinnamon

1/2 tsp pure icing 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 small bowl, pressing out any sugar lumps with the back of a teaspoon. Sift the mixture into a large bowl - one with a lid is best if you have it.

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

Enjoy (in moderation) ❤️

Ingredient information (based on advice by SIGHI)

- Popcorn is not listed but corn is rated 0 with a caveat that it can be hard to digest. 

- Coconut oil is rated 0 and is highly recommended

- Contrary to popular belief, cinnamon is rated 0 

- Sugar is rated 0 but should be eaten in moderation

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms