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

Cheesy dates

While pecans are not listed on SIGHI, there are several members of our facebook forum who tolerate them well. Once I learned this, I felt compelled to make something with pecans! These cheesy dates are equally tasty, healthy and filling. I do, however, feel the need to apologise for yet another recipe that contains goat ricotta (my current obsession!) and promise to omit it from future posts for a little while. 

CHEESY DATES
6 tsp goat ricotta (recipe here) or tolerated young goat cheese

Small handful fresh parsley (optional)

3 Medjool dates

3 pecans (optional)

1. Make goat cheese according to linked recipe or use a store bought version if tolerated

2. Remove stalks from parsley (if using) and chop finely

3. Combine parsley and ricotta in a small bowl

4. Cut dates in half lengthwise and remove pits. Press along the centre gently to "open" the halves, ready for the filling

5. Mould 1 tsp of filling into an oval shape with your fingers and press into empty date half. Repeat.

6. Chop pecans into small pieces and randomly press into filled dates

Enjoy immediately or refrigerate and enjoy on the same day ❤️ 

Ingredient information (based on advice by SIGHI)

- Goat milk is rated 0 but is possibly a liberator of histamine (unconfirmed)

- Store bought young goat cheese can contain ingredients that are not tolerated

- Pecans are not listed but are understood to be well tolerated in small amounts

- 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

Crunchy chicken salad

I was originally going to eat these chicken drumsticks straight out of the oven but they were SO much better made into a salad! The flavours were subtle but fabulous nonetheless. 

CRUNCHY CHICKEN SALAD (serves 2)

Chicken 

4 chicken drumsticks

1/8 tsp ground ginger

1/8 tsp ground coriander

1/8 tsp ground cardamom

1 tsp extra virgin olive oil 

Salad

One batch of goat ricotta - around 100g/3.6oz (recipe here) 

2 medium carrots

2/3 large cucumber

1/4 cup fresh parsley, (no stalks)

1. Preheat oven to 235°C/455°F

2. Combine spices and oil in a small bowl

3. Wash and dry chicken legs

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

5. Bake for 30-45 minutes or until cooked through (test with skewer in the thickest part of the leg - the juices will run clear when cooked)  

6. While the chicken is cooking, make a half batch of goat ricotta 

7. Remove end from carrot then peel and dice

8. Remove end from cucumber and dice 

9. Slice parsley finely

10. Combine vegetables, ricotta and parsley in medium-large sized bowl

11. Remove chicken from oven and leave to cool for a few minutes

12. Strip meat from the legs and mix into the salad

Serve into two bowls and enjoy immediately ❤️ 

Ingredient information (based on advice by SIGHI)

- Ginger is rated 1

- Olive oil is rated 0 but is incompatible for those with a salicylate intolerance

- It is unknown whether goat milk is a liberator of histamine so best to eat this when symptoms are stable

- 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 olive oil with any other tolerated oil

🔥 Plain ricotta will also work - recipe here 

🔥 If only serving one person, halve the salad ingredients and freeze two of the chicken legs in a zip lock bag

Hash browns with goat ricotta and peas

This is a simple topping that would also be lovely on pasta or toast. 

HASH BROWNS WITH GOAT RICOTTA AND PEAS

Half batch of goat ricotta (recipe here) 

1/3 cup peas

5 medium fresh mint leaves

Large potato

2 egg yolks

1/4 tsp sweet paprika (optional)

1 tsp butter (or tolerated oil)

1. Make a half batch of goat ricotta 

2. Slice the mint leaves finely

3. Mash peas with a potato masher or with the bottom of a glass

4. Combine ricotta, mint and peas and set aside

5. Peel and grate potato

6. Combine potato, yolks and paprika

7. Heat butter or oil in a medium fry pan on medium heat

8. Spoon in about 3 tbsps potato mix and shape into a thin circle. Press down well

9. Cook until browned underneath - lift very gently with a spatula to check. If it falls apart it's not ready! 

10. Once cooked, flip gently and cook the second side until browned

11. Repeat until all mixture is cooked - makes about 4-5

12. Stack hash browns one on top of the other and scatter ricotta mixture over the top 

Enjoy immediately ❤️ 

Ingredient information (based on advice by SIGHI)

- Peas are rated 1

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

- It is unknown whether goat milk is a liberator of histamine so best to eat this when symptoms are stable

- All other 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!

🔥 If you tolerate salt, add a good pinch to the hash brown mixture

Low histamine Greek salad

A fabulous meal doesn't always have to be difficult to make. Apart from the ricotta, which is quite simple, this is just a lovely salad that takes no effort to put together. 

LOW HISTAMINE GREEK SALAD

1/4 red bell pepper/capsicum

1/2 cucumber
2 heaped tbsps fresh goat ricotta (recipe here) 
Small handful tiger nuts

1. Make a half batch of goat ricotta 

2. Remove seeds, white spines and stalk from capsicum/bell pepper and cut into bite sized pieces

3. Cut cucumber into bite sized pieces

4. Toss all ingredients together in a bowl 

Enjoy immediately ❤️ 

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0

- It is unknown whether goat milk is a liberator of histamine so best to eat this when symptoms are stable

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!

🔥 Try a sprinkling of dried oregano for a tiny burst of extra flavour

Almond vegetable bake

Vegetable bakes are common in my kitchen and so I am always looking for ways to change things up. This experiment was really lovely with the almond topping adding a lovely new flavour to the vegetables. 

ALMOND VEGETABLE BAKE

1 medium-large carrot

2 broccoli florets
1 small red capsicum/bell pepper
1 green cabbage leaf
50g almond meal
3tsp extra virgin olive oil

1. Peel carrot and  remove the woody end. Dice and place in a medium sized bowl

2. Dice the broccoli and add to bowl

3. Remove stalk, white ribs and seeds from bell pepper. Dice and add to bowl

4. Slice cabbage finely and then chop slices into small pieces. Add to bowl 

5. Combine vegetables very well and spread into a small ovenproof dish approximately 19x13cm or 7.5x5inches and 5cm/2inches deep

6. Combine almond meal and olive oil in a small bowl and spread evenly on top of vegetables

7. Cook in a moderate oven (180°C/350°F) for 20 minutes or until the topping has started to brown

Enjoy immediately (I like to stir the topping through before eating) ❤️ 

Ingredient information (based on advice by SIGHI)

- Carrots, broccoli, bell pepper and cabbage are all rated 0 without caveats

- Olive oil is rated 0 but is no good for those with salicylate intolerance (replace with melted coconut oil if required)

- Almond meal is rated 1 but can be substituted with ground macadamias (rated 0) if required 

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!

🔥 Change the filling to include your favourite, low histamine vegetables 

🔥 First harvest extra virgin olive oil has a beautiful flavour and in some instances is better tolerated than regular extra virgin olive oil.

🔥 Cook in a larger batch and freeze any leftovers in ziplock bags or a baby food freezer tray

Granola/Toasted muesli

Dying for a breakfast with crunch? Look no further. This recipe can be played around with if need be - just keep the dry and wet ingredients to the same ratio and add or remove extras as required. 

GRANOLA/TOASTED MUESLI

DRY
3 cups rolled oats
1 cup desiccated coconut
WET
1/2 cup coconut oil
1/2 cup honey
1/4 cup raw cacao butter
EXTRAS
1/4 cup shelled pistachios
1 cup macadamias
1/2 cup Brazil nuts, chopped
1/4 cup uncrystallised ginger (sulphite free)

1/4 cup dried goji berries

TOPPING

1/4 cup raw sugar (optional)

1. Combine dry ingredients in a large ovenproof dish 

2. Heat coconut oil, honey and raw cacao butter until melted

3. Combine wet and dry ingredients very well

4. Add extras and combine well

5. Sprinkle sugar evenly over the top and briefly mix through

6. Cook in a moderate oven (180°C/350°F) for 10 minutes. Remove and stir well

7. Return to the oven and check every 5 minutes or so (stirring well each time) until the desired colour is achieved.

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Honey is rated 0 but naturally contains benzoic acid and so may not agree with some people

- Cacao butter (or cocoa butter) is rated 0 but it is noted that it is "mostly well tolerated"

- Ginger is rated 1 - small amounts are 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 tip!

🔥 Eat as a cereal, with fruit, sprinkled in a chia pot or by the handful...

🔥 Store what you don't eat in an airtight container. 

🔥 I take mine further than many would like, leaving it in for 25 minutes in total - note the very dark goji berries in the photo. 

🔥 The mixture may continue to cook on the bottom once it has been removed from the oven. Stirring the mixture every now and then as the mixture cools will prevent uneven browning

Creamy celery and sweet potato soup

I make A LOT of soups but this one was particularly lovely. It really is amazing the flavour you can create without salt or stock/broth. For others with gastroparesis - soups are your friend! Anything blended is much less effort for our stomachs to digest. I try to eat soup and/or drink smoothies at least once a day and definitely find it makes a difference for me. 

CREAMY CELERY & SWEET POTATO SOUP

1 medium white onion (white skin, white flesh)

3 large celery stalks 

1 tbsp olive oil (or other tolerated oil)

1/2 tsp sweet paprika (not hot)

1 small golden sweet potato

1/2 cup coconut milk (or other tolerated milk)

1. Finely slice peeled onion and celery

2. Heat oil in a large fry pan

3. Add onion, celery and sweet paprika to the pan and cook on medium heat until onion starts to colour

4. Peel and finely slice sweet potato and add to the pan

5. Add 1 cup of water, cover and cook until sweet potato is tender (around 5 minutes)

6. Blend and return to the pan

7. Add milk and gently reheat 

Enjoy immediately ❤️ 

Ingredient information (based on advice by SIGHI)

All ingredients are rated 0. As a bonus, white onions are packed with quercetin - a mast cell stabiliser. 

Note that olive oil is incompatible for those with salicylate intolerance.

Coconut milk is a good source of selenium.

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 what you don't use on the day. Seal small amounts in mini ziplock bags or in iceblock trays

Red pepper and sweet potato dip

My husband makes guacamole by the bucketload and every time I open the fridge it makes me crave dip in the worst way. I finally decided to create my own dip so the cravings for guacamole wouldn't drive me mad. The flavour of this is truly lovely and I enjoyed it with both celery and flatbreads (recipe here). 

 

RED PEPPER & SWEET POTATO DIP

Medium red bell pepper/capsicum

Small stick of celery

2 radishes (optional)

Medium carrot

Medium golden sweet potato

Medium white onion (white skin, white flesh)

Tbsp coconut oil

Tsp ground caraway

1. Chop capsicum/pepper, celery and radishes (if using)

2. Peel and chop carrot

3. Peel and slice onion and sweet potato finely for faster cooking

4. Heat oil in large frypan and add caraway and onion. Cook, stirring for a few minutes

5. Add the rest of the vegetables and stir fry until the onion has some colour

6. Add 1/2 cup water and cover

7. Cook until the sweet potato is soft - around 5 minutes

8. Remove lid and cook, stirring, until the water has evaporated

9. Blend until smooth

Enjoy on the same day and freeze what you don't eat ❤️ 

Ingredient information (based on advice by SIGHI)

All ingredients are rated 0. As a bonus, white onions are packed with quercetin - a mast cell stabiliser. 

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!

🔥 Freeze what you don't use on the day. Seal small amounts in mini ziplock bags or in iceblock trays

🔥 Make a thinner version to enjoy as a soup or leave thick and use on pasta or as a spread for toast

Red pepper sauce

Only those on a severely restricted diet will understand the rapture of discovering a sauce that is safe to eat. This was one of those "I can't believe it tastes so good" dinners that I wish I had the energy to make more often. Perhaps it is a good thing that I don't though, because a little pile of carbs is something that should not be eaten too often from an inflammation perspective. The great news is that this sauce is relatively simple and can be eaten on almost anything savoury - toast, meat, vegetables and of course, homemade yolk fettuccine.

RED PEPPER SAUCE

1 tbsp coconut oil
1 small white onion (white skin, white flesh)

1/2 large or one small red pepper/capsicum (sweet, not hot!)

1. Heat oil in a medium sized frying pan on medium heat

2. Peel and slice onion and add to pan. Cook, stirring occasionally 

3. When onion is soft, slice red pepper/capsicum and add to the pan

4. Cook, stirring occasionally, until pepper/capsicum is tender

5. Blitz in a food processor and use immediately

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

All ingredients are rated 0. As a bonus, white onions are packed with quercetin - a mast cell stabiliser. 

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 a big batch and freeze what you don't use that day. Seal small amounts in mini ziplock bags

🔥 If adding to pasta, tip the blended sauce back into the pan and add the cooked pasta. Stir thoroughly before tipping onto a plate. (which I challenge you not to lick clean!)

Aussie damper

Australians who spent their childhood holidays camping would be familiar with damper which is often cooked over a campfire as a quick and easy bread substitute. The fact that damper is no yeast and no prove makes it a perfect "sometimes food" for those of us who are able to tolerate small amounts of flour and butter. I like to make mini damper so that I can eat just one and freeze the rest for another day. 

AUSSIE DAMPER

150g/5.3oz self raising flour
30g/1 oz pure butter

60ml/2 fl oz water

1/4 tsp ground cloves (optional)

1/4 tsp ground cinnamon (optional) 

1. Shave butter into very thin strips 

2. Place flour, butter and spices (if using) in a bowl and rub with your hands or process until it resembles breadcrumbs

3. Add the water and combine with a metal spoon or food processor until it has come together to form a dough

4. Divide into six even pieces and roll into balls, flattening them slightly

5. Place on a tray lined with baking paper and bake at 200°C/390°F for 13 minutes or until the bottoms feel firm when tapped. 

Enjoy (in moderation) ❤️ 

Ingredient information (based on advice by SIGHI)

- Flour and butter are rated 1 so should be eaten in small amounts

- Cinnamon and cloves are both 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!

🔥 The butter can be replaced with olive oil but the result will not be as moist

🔥 Once cooled, freeze in resealable bags

Goat ricotta

Given that cow's milk no longer agrees with me I decided to give goat ricotta a try to get some much needed calcium into my diet. Fun fact - goat's milk has more calcium on average than cow's milk! The result did not disappoint. Note: I had to make this a couple of times to get it right - the timings and amounts are slightly different than regular cow's milk ricotta. 

GOAT RICOTTA

500ml/16.9 fl oz goat milk

35ml/1.2 fl oz white vinegar

Muslin cloth

Candy thermometer

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

2. Heat on medium, stirring occasionally, until it reaches 93°C/199°F
3. Remove from the heat and quickly add vinegar
4. Stir through and then leave to sit for ten minutes

5. Set a sieve, lined with muslin cloth, over a large bowl

6. Gently pour contents through the muslin to catch all of the solid bits

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

Enjoy immediately or refrigerate and use on the same day ❤️

Ingredient information (based on advice by SIGHI)

- Both ingredients are rated 0 with the following caveat;

- A small amount of white vinegar is usually well tolerated (I had no reaction at all!)

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!

🔥 Keep the reserved liquid (whey) to make whey pancakes for others - the whey is no good for us because it's where most of the vinegar ends up. I like this recipe. 

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