Pomegranate porridge

I wasn't sure if I should post up another porridge recipe but decided this was too pretty to keep from the blog.

POMEGRANATE PORRIDGE/OATMEAL

40g/1.4oz rolled oats (Gluten free if required)

160ml/2 fl oz pure coconut water

Good handful pomegranate seeds

1. Stir over low-medium heat until moisture is absorbed. 

2. Top with chia seeds and sweeten with pure maple syrup if required.

Enjoy ❤️

Ingredient information (based on advice by SIGHI)

- All ingredients 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

Spiced baked zucchini

My new favourite thing is reheating leftover brown rice and roast vegetables straight from the freezer. This recipe is simple but makes roast zucchini just that little bit more interesting. 

SPICED BAKED ZUCCHINI

2.5kg/5.5lb zucchini

1/2 tsp ground coriander

1/2 tsp ground sweet paprika

2 tsp coconut oil

1. Divide zucchini lengthwise into quarters, or more pieces if zucchini is very large

2. Mix spices and oil together in a small bowl and rub all over zucchini

3. Cook in a moderately hot oven (220°C/430°F) for 30 minutes or until browned

Enjoy ❤️ (and don't forget to freeze what you don't eat on the day)

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0 with the following caveats;

- Small amounts of coriander are usually well tolerated

- Coconut oil is highly recommended

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

Bicarbonate soda/Baking soda water

As a result of faulty connective tissue, many of us with hEDS suffer with chronic, daily reflux. Symptoms of this can include intense chest pain, breathing problems, swelling of the voice box, tooth enamel degradation and trouble swallowing. 

The things I have found most helpful in managing this condition include sleeping in an elevated position, eating smaller meals, not eating for at least two hours prior to sleeping and controlling my fat intake. 

When symptoms do occur I have found that drinking a small glass of water mixed with 1/2 teaspoon of bicarbonate soda/baking soda settles things down quickly. My nightly medications also seem to cause a flare and so I occasionally have one last drink of this mixture before bed. The great news is that the taste is not bad at all and bicarbonate soda/baking soda is rated 0 for those of us with MCAS.

Note: This is not a great long term solution and should be used sparingly. 

Maple chia porridge/oatmeal

Such a lovely, warm and hearty way to start the day.

MAPLE CHIA PORRIDGE/OATMEAL
40g/1.4oz rolled oats
160ml/2 fl oz pure coconut water
1 tsp chia seeds (optional)
1 tsp pure Maple syrup

1. Place all ingredients in a small saucepan

2. Cook, stirring on low-medium heat until liquid is absorbed

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- All ingredients 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!

🔥 Replace the coconut water with any tolerated milk for a creamier finish

🔥 Add chopped macadamias, Brazil nuts or pistachios for a bit of crunch

Honeycomb

Sugar is bad - I get it. But honestly, there is SO much we are deprived of that I have decided that as long as we keep sugar to a minimum, at least we know it is on the safe list as far as reactions are concerned. So here is a recipe that is almost completely made of sugar. It is dedicated to those who, like me, are struggling to find a safe sweet to eat. Also bi-carb (baking soda) is actually good for us so I have decided to kid myself that the good will outweigh the bad on this occasion. 

HONEYCOMB
100g raw sugar
80g golden syrup

1 tsp bi-carbonate soda/baking soda

1. Lay out a sheet of baking paper/parchment paper or a silicone alternative inside a large dish with edges just in case the mixture ends up thinner than expected

2. Stir sugar and golden syrup in a small saucepan over low heat until the sugar has dissolved

3. Stop stirring, increase heat to medium-high and bring the mixture to a boil (do not stir) and boil for 5 minutes

4. Remove from heat and quickly add bi-carb, stirring until thoroughly combined

5. Tip onto prepared sheet and spread with the spoon - it's easier to break up if it is a bit thinner

6. Leave to cool

7. Break into pieces and store in an airtight container

Enjoy (in moderation) ❤️ 

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0 with the caveat that sugar 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

(Sort of) Waldorf salad

A slightly different Waldorf salad which is wonderful with diced meat straight from the barbeque. 

(SORT OF) WALDORF SALAD (Serves 4 as a side)

1/2 tsp coconut oil

Small white onion (white skin, white flesh)

1 batch low histamine mayonnaise

3 small stalks celery

7 Brazil nuts

1 Granny Smith apple

1 tbsp shelled pistachios

1. Peel and slice onion and cook on the barbeque or in a small pan with coconut oil until soft or slightly browned, depending on your preference. Set aside.

2. Make mayonnaise according to the instructions linked above

3. Chop celery, Brazil nuts and apple and tip into a bowl with the mayonnaise, shelled pistachios and cooked onion. Mix well, making sure to cover the apple in mayonnaise to prevent it from going brown

4. Eat immediately with or without diced barbeque meat (I highly recommend the former!) 

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

All ingredients are rated 0 with the following caveats;

In the mayonnaise: 

- 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

Goat's cheese and vegetable tart

Looking for a zero rated dinner that will put a smile on your face? Look no further. This one is nutty, crunchy and full of flavour. 

GOAT'S CHEESE AND VEGETABLE TART

3 yolks

90g spelt flour

dash of coconut or other preferred milk 

1/2 cob corn

1/8 red capsicum/sweet bell pepper

Small carrot

small stick celery

40g young goat's cheese

1. Mix yolks and spelt in a small bowl until combined then squeeze together with your hands. You might need more or less flour depending on the size of your yolks and the consistency of your flour. You are looking for a dough that is not sticky or wet.

2. Wrap in cling film and refrigerate for 30 minutes

3. Preheat oven to 180°C/350°F

4. Roll pastry out (it might come apart a bit) and then press into a small, ovenproof dish. It's OK to do a patchwork job, just be sure to press out any pieces that are too thick. 

5. Lightly brush all over with milk

6. Finely dice capsicum/bell pepper, carrot and celery and cut corn kernels from the cob

7. Tip vegetables into a small-medium bowl

8. Crumble goat's cheese over vegetables and combine well

9. Tip filling into your pastry lined dish and bake for 20 minutes

Enjoy immediately and I highly recommend getting a good mouthful of crust with every bite ❤️ 

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0

- It is unknown whether spelt is a liberator of histamine

- Corn can be difficult to digest for some

- Goat's cheese is not listed but goat's milk is rated 0. It is unknown whether goat's milk is a liberator of histamine. Be sure to buy young goat's cheese (chèvre) and ensure the additives are not problematic.

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!

🔥 Too much filling? Simply toss it into a second ovenproof dish and cook alongside the tart

Simple chai

Finally, a good coffee alternative! Uni is back and I am spending a lot of time at my desk so a tasty warm (and safe) drink has been on my mind. This morning I had a go at creating my own chai recipe and was thrilled with the taste. I hope this makes others similarly happy! Spices for this chai will need to be purchased ground or ground fresh in a spice grinder.

SIMPLE CHAI
1/8 tsp cloves
1/8 tsp cardamom

Star anise, 1 point of the star (or a good pinch if ground)

1/2 tsp cinnamon

Pinch nutmeg

1/8 tsp ground ginger

300ml drinking quality coconut milk (I use Coco quench)

1. If not already ground, place all spices in a spice grinder and blitz into a powder
2. Tip spices and milk into a small saucepan and heat on medium-high, whisking all the while until spices and milk come together

3. Use a spatula to scrape any stray spices from the edges of the saucepan into the milk

4. Heat chai until it is steaming (but not boiling) 

5. Pour into a mug, again using a spatula to ensure all spices end up in your cup

Enjoy immediately ❤️ 

Ingredient information (based on advice by SIGHI)

- Ginger is rated 1 and has anti-inflammatory properties

- The rating of star anise is unknown

- Contrary to popular belief, cinnamon is rated 0 

- All other ingredients are rated 0 in 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 tips!

🔥 Replace the coconut milk with another tolerated milk if you prefer

🔥If grinding even one of the spices, tip all of the spices in together. I find that grinding a slightly larger amount produces a finer result

🔥For anybody keen to invest in a grinder, I recently purchased a small Breville spice grinder and have been very happy with its performance

Maple caraway drumsticks

This recipe is so simple and provided me with nine separate days of flavoured chicken happiness. Someone on the forum mentioned that they cook entire batches of meat and freeze them in separate portions - and it is quite simply the best inspiration I have had in some time. The great thing about drumsticks is that because of their odd shape they can be frozen side by side and still pull apart quite easily. I actually found the taste of these even better after freezing - and a minute or two in the microwave is all it takes to have a hot snack on your plate. 

MAPLE CARAWAY DRUMSTICKS

9 chicken drumsticks

1 tbsp ground caraway (whole is fine too)

1 tbsp pure Maple syrup

1. Preheat the oven to 235°C/455°F

2. Combine the Maple syrup and caraway in a small bowl

3. Wash the drumsticks well and pat them dry with paper towel

4. Lay the drumsticks in an oven tray and pour or spoon the mixture evenly over the top and then rub all over using your hands

5. Bake for 30-45 minutes or until cooked through. 

Enjoy ❤️ (and don't forget to freeze what you don't eat)

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0 

- Caraway apparently has a positive effect, especially when eating a large meal

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!

🔥 Make sure the chicken is as fresh as possible and freeze the remainder as quickly as you can after cooking
🔥 To test if the drumsticks are cooked, poke a skewer into the fattest part of the leg. If the juices run clear the chicken is done
🔥 When those you live with want a meat you can't tolerate, make the same vegetables for everybody and simply heat a frozen chicken leg in the microwave for yourself

Hemp butter

This gorgeous butter was inspired by a group member and was possibly the easiest recipe I have made so far!  I liked the butter as is but if you find it a little dry feel free to add a dash of pure coconut oil, Maple syrup or even some young goat's cheese. 

HEMP BUTTER

Hemp seeds

1. Tip hemp seeds in the blender and blitz until blended into a butter, scraping down the sides when necessary. 

Enjoy as a spread on toast, meat or vegetables  ❤️ 

Ingredient information (based on advice by SIGHI)

Hemp seed 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 tip!

🔥 Store in an airtight container and use within two weeks

Caraway carrots

As if roasted carrots were not fabulous enough, this ridiculously simple idea made them even better! 

CARAWAY CARROTS

Carrots

Coconut oil (Virgin, cold pressed)
Caraway seeds

1. Slice carrots lengthwise and rub all over with coconut oil
2. Sprinkle with caraway seeds
3. Cook in a moderate oven (180°C/350°F) for 40 minutes

Enjoy ❤️ (and don't forget to freeze what you don't eat on the day)

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0 

- Caraway apparently has a positive effect, especially when eating a large meal

- Coconut oil is highly recommended

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

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

Rhubarb quinoa muffins

These muffins are ever so slightly tart due to the quinoa flour and so a dusting of pure icing sugar might be needed for those with a sweet tooth. If required, quinoa flour can be substituted with plain flour and coconut milk with another tolerated milk if preferred. To keep these muffins as safe as possible, eat them on the day they are cooked and freeze the rest. Ten seconds or so in a microwave revives them beautifully.

RHUBARB QUINOA MUFFINS

Dry ingredients - Bowl number 1

140g rhubarb stalks (without the leaves)

1 tsp cinnamon

1/2 cup raw sugar

220g/7.8oz quinoa flour

2tsp cream of tartar

1 tsp bi-carb soda/baking soda

Coconut oil for greasing muffin tins

Wet ingredients - Bowl number 2

1 tbsp chia seeds

2 tbsp water

1 egg yolk

200ml/7.4 fl oz coconut milk (drinking quality) 

125ml/4.2 fl oz olive oil 

1. Finely slice rhubarb and place it in a medium-large sized bowl

2. Add cinnamon, sugar, flour, cream of tartar, bi-carb/baking soda and stir very well to combine

3. In a second medium sized bowl, mix chia seeds and water and stir until the water is absorbed

4. Add the yolk to the chia seeds and stir through well

5. Add the milk and oil to the egg mix and whisk to combine 

6. Tip the wet ingredients on to the dry ingredients and stir through gently with a large spoon or spatula until just combined

7. Preheat oven to 180°C/350°F

8. Generously grease muffin tins with coconut oil (around 15 large or 30 mini or a mix of both) 

9. Fill the muffin tins to around two thirds full

10. Bake until firm to the touch and browned on top - mini muffins around 10-15 minutes and large muffins around 15-20 minutes

11. Cool for a minute in the tins and then tip onto racks to cool completely

Enjoy in moderation ❤️ (and don't forget to freeze what you don't eat on the day)

Ingredient information (based on advice by SIGHI)

- Rhubarb is rated 1 and it is noted as controversial but often well tolerated. Contains oxalic acid.

- Contrary to popular belief, cinnamon is rated 0

- Quinoa is rated 0 but it is noted that it is possibly not always well tolerated. Check the flour packet for sulphites/sulfites and/or any additives

- Olive oil is rated 0 but it is noted that it is incompatible for those with salicylate intolerance 

- 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!

🔥 Crack egg on a flat surface for a cleaner break (but don't be too heavy handed!)

Speedy stewed apricots

 

Our friends have a veritable orchard in their yard and we were lucky enough to be given an enormous pile of apricots. I have always been FODMAP intolerant but interestingly, since eating a low histamine diet, this has begun to subside. I used to be able to tolerate half an apricot a day and now I seem to be getting away with a dozen in a day with no symptoms at all. So this dish has become my new healthy dessert which I will enjoy until my apricot stash runs out. This is fabulous on its own but could also be eaten on popcorn cereal, in porridge/oatmeal or drizzled over a tolerated dessert. 

SPEEDY STEWED APRICOTS

215g/7.6oz apricot flesh (after pitting)

1tbsp water
1/4 tsp ground cinnamon
Pinch of ground cloves

1. Put all ingredients into a small saucepan

2. Mash the apricots

3. Cook, stirring, on medium heat until liquid has absorbed - around 10 minutes

Enjoy ❤️

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0 without caveats

- It is noted that large amounts of cloves are untested...which is not really surprising! A pinch is usually sufficient.

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!

🔥 If eating this on its own, top it with something crunchy like toasted or raw macadamia nuts, chopped pistachios or chia seeds 

Apricot, macadamia & cocoa butter ice cream

I miss ice cream very much and this is the closest thing I have found to replacing my frosty treat. I am yet to find a low histamine version that doesn't freeze solid but at least this one is able to be scraped out into shavings with a hot ice-cream scoop. I have found that the best method is digging the scoop in and rotating it from side to side, digger deeper with each rotation. The raw cocoa butter is optional, but does serve to add some much needed fat into the recipe.

APRICOT, MACADAMIA & COCOA BUTTER ICE CREAM
30g/1oz raw, unrefined cocoa butter (optional)

500g/17.6oz apricots 

270ml/9.1fl oz pure coconut cream (no additives)
100g/3.5oz honey

100g/3.5oz raw, unsalted macadamias

1. Blitz the cocoa butter in a blender to get rid of the lumps

2. Pit the apricots and add the fruit to the blender, blitzing until they are mush

3. Add the coconut cream and honey and blend briefly until combined

4. Roughly chop the macadamias and fry them in a dry pan on low to medium heat until toasted and fragrant. Do not leave them unattended and be sure to move them around constantly to prevent burning. Remove from the pan as soon as they are ready or they will continue to cook.

5. Add the macadamias to the mix

6. Transfer everything to an ice cream churn, following the manufacturers instructions to finish off your ice cream

Enjoy ❤️

Ingredient information (based on advice by SIGHI)

- Cocoa butter is rated 0 but also has a notation that it is "mostly well tolerated"

- Coconut products are highly recommended

- Honey is rated 0 but it is noted that it naturally contains benzoic acid (which is rated 2)

- 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!

🔥 Ayam coconut cream is the only brand I have found that is completely additive free

Sweet and healthy raw protein balls

The best thing about protein balls is that ingredients can easily be interchanged based on preference/tolerance. I like this combination because if I close my eyes it ALMOST tastes as if I am eating chocolate. As well as that, all of the ingredients are fairly healthy so there is very little guilt involved. 

SWEET AND HEALTHY RAW PROTEIN BALLS

7 Medjool dates
3 tbsp goji berries
3 tbsp raw cocoa butter
1 tbsp Camu Camu powder
1/2 cup raw unsalted macadamias
1/2 cup shelled pistachios
1/2 cup coconut (shavings or desiccated)
1 tsp honey

1. Pit and roughly chop the dates

2. Put all ingredients into a blender and blitz to combine

3. Roll into bite-sized balls and refrigerate

Enjoy in moderation ❤️

Ingredient information (based on advice by SIGHI)

- No advice is provided for Camu Camu powder. Compatibility may differ between individuals

- Cocoa butter is rated 0 but also has a notation that it is "mostly well tolerated"

- Honey is rated 0 but it is noted that it naturally contains benzoic acid (which is rated 2)

- 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!

🔥 If the mixture is too wet, simply add more of a dry ingredient such as coconut

🔥 If the mixture is too dry, add more dates

🔥 Remove or add ingredients as required based on taste or personal preference

🔥 For faster rolling, shape the mixture into a long, skinny log and cut into pieces first

🔥 Medjool dates are fresh, not dried which makes them the preferred variety

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!)