Low histamine tzatziki

Yoghurt is a tricky ingredient for those with mast cell disorders; tolerance to the different ingredients and bacteria strains will vary wildly among us. I am fortunate that I have stabilised to the point that I now have a yoghurt I can eat safely, in moderate amounts and on a daily basis. There is no guarantee that the brand I eat (pictured below) will work for everybody. If cow's milk is still a problem, yoghurt will likely not be an option just yet.

LOW HISTAMINE TZATZIKI
100g natural yoghurt
4 large fresh mint leaves, finely sliced
1/4 cucumber, sliced finely and chopped

1. Combine all ingredients in a bowl. 

2. Enjoy immediately as a topping on salad or freshly cooked meat or as a spread on toast or in a wrap ❤️ 

Ingredient information (based on advice by SIGHI)

- Yoghurt is rated 1 and the bacteria strains vary. Test for tolerance carefully and with caution. Recommended for those who are slightly more stable. 

- Mint is rated 0 but is incompatible for those with salicylate intolerance

- Cucumber is 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 tips!

🔥 Mix through a finely chopped salad. Include diced meat for added flavour

This is the yoghurt I am able to tolerate now that I am
somewhat stabilised. Tolerance for different yoghurts and bacteria
 strains will vary significantly amongst those with mast cell disorders.

Mushroomy millet (with or without chicken)

Millet has been a revelation! With so many grains and legumes off the menu (I also have FODMAP issues) it is sometimes difficult to find an alternative to the ever present rice in our diet. Enter hulled millet! Relatively low in calories, this is a lovely alternative to couscous for those requiring a gluten free and filling option. We ate ours with chicken but it stands beautifully on its own, too.

MUSHROOMY MILLET (serves 4)

Millet mix

1 C hulled millet

1 tsp coconut oil

1/2 tsp paprika (sweet, not hot!)

1 tsp caraway seeds

2 C water

Mushroom mix

1 med-large white onion, peeled and roughly chopped

3 C white button mushrooms, quartered

1/3 C fresh parsley (stems & stalks)

4 large Brussels sprouts, woody ends removed

1 tbsp coconut oil

1/3 C coconut milk (the drinking kind)

1. Rinse millet. Cook, stirring in a frying pan on medium heat with coconut oil, paprika & caraway seeds for approximately 7 minutes. Take care not to let the mixture burn. 

2. Transfer mixture to saucepan, add water and bring to the boil. Simmer for 20-25 minutes or until tender. Set aside. 

3. Blend onion, mushrooms, parsley and Brussels sprouts together until chopped very finely and well combined.

4. Heat tbsp of coconut oil in frying pan and cook mushroom mix, stirring for around 10 minutes.

5. Add coconut milk to mushroom mix and cook, stirring, until heated through.

6. Stir mushroom mix through cooked millet.

Serve into four bowls and enjoy immediately ❤️ 

Ingredient information (based on advice by SIGHI)

- Mushrooms are rated 1. If you are sensitive to them either reduce the amount or replace them completely with another vegetable such as carrot.

- Brussels sprouts are also rated 1 but are easily replaced with another green vegetable if required. Broccoli would be a good substitute.

- All other ingredients are rated 0 without caveats

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 tips!

🔥 Coconut milk can be replaced with any other tolerated milk

🔥 We ate ours with 1/2 kg diced, pan fried chicken thigh fillet which was delicious!

🔥 Leftovers will freeze very well

Creamy chicken and kale soup

It is almost summer here but the weather is still dreary and cold - perfect soup weather! This one was loved by the whole family. 

CREAMY CHICKEN AND KALE SOUP (serves 4)

2 tbsp coconut oil

1 clove garlic, minced or finely diced

1 med-large white onion, peeled and diced

1/2 tsp sweet paprika

1tsp caraway seeds

1 large potato, peeled and diced

1 1/2 C water

1/3 bunch kale leaves, stripped from stems & chopped

2C coconut milk (the drinking kind)

500g boneless chicken thigh, chopped into bite sized pieces

1. Heat 1 tbsp of the oil in very large saucepan and fry garlic, onion, paprika and caraway together on high for 2-3 minutes

2. Add potato and fry, stirring, for a few minutes

3. Add water, cover and cook for 10 minutes

4. Lower heat to  medium/low, and add kale and coconut milk 

5. Cook, stirring until potato is soft

6. In a separate small frying pan heat the rest of the oil and cook the chicken in two batches

7. Add cooked chicken to soup 

8. Transfer soup to a blender and blend until smooth 

9. Return soup to saucepan and reheat if required

Serve into four bowls and enjoy immediately ❤️ 

Ingredient information (based on advice by SIGHI)

- Garlic is rated 1 and is generally tolerated well in small amounts

- Kale is not listed on SIGHI but appears to be well tolerated

- All other ingredients are rated 0 without caveats

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 tips!

🔥 Replace coconut oil with any other tolerated oil

🔥 Leftovers will freeze very well