Bocconcini, red pepper and basil pizza

Monday night is pizza night for the boys in my house - and the smell almost sends me into a frenzy. On this occasion, I was so pleased to have my own pizza ready when the tantalisingly aromatic box came through the front door. The only thing this pizza lacked was salt and so for everybody out there who can tolerate salt, be sure to season your red pepper sauce well! Feel free to also add a pinch into the dough when combining the dry ingredients at the beginning. 

BOCCONCINI, RED PEPPER AND BASIL PIZZA (makes 1 small pizza)

Topping

1 batch red pepper sauce

75g bocconcini, sliced

Small handful fresh basil leaves

Crust

1/2 C plain flour

1/2 tsp cream of tartar

1/4 tsp bicarbonate of soda/baking soda

Pinch salt (optional)

1/2 tsp olive oil

45ml water

1. Make the red pepper sauce and set aside

2. Preheat oven to 200°C/390°F 

3. Combine flour, cream of tartar, baking soda/bicarb and salt (if using) in a bowl and mix well

4. Add water and olive oil and mix until combined. If dough is too dry, add a dash of water (very slowly) and if sticky, add a touch of flour. The dough should be lovely and soft and not sticky or crumbly

5. Knead for a few minutes and then roll and push into a flat circle around the size of a small plate

6. Spread with red pepper sauce and top with sliced bocconcini 

7. Cook in oven on baking sheet/tray smeared with oil for 15 minutes or until crust is cooked through and cheese is bubbly

8. Once out of the oven, top with torn, fresh basil

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Flour is rated 1 

- 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 using a pizza stone, heat stone in the oven and place pizza on to the stone with large metal spatula once stone and oven are hot

🔥 I actually cooked this in the airfryer (yes, I did!) with the same temperature and time listed above

🔥 Recipe can be doubled to make 1 large pizza

Mushroom broccolini tart

I had no idea if this recipe would work with so little moisture but was absolutely thrilled with the result. For those able to tolerate dairy, the bocconcini added a texture and taste that lifted the tart into another dimension. 

MUSHROOM BROCCOLINI TART

Crust

80g/2.8oz plain flour

60g/2.1oz very cold butter

20ml cold water

Filling

4 egg yolks

2 tbsp chia seeds

1/4 cup coconut milk (the drinking kind) or other tolerated milk

75g bocconcini (fresh mozzarella balls), diced

4-5 fresh basil leaves, sliced finely

2 stalks broccolini (or around 35g broccoli), cut into small pieces

3 large white button mushrooms, peeled and diced

1. Tip flour into bowl of a stand mixer or into a large bowl if making by hand

2. Add the butter in very thin slices and then mix (or rub between fingers) until it resembles breadcrumbs. Take care not to overmix

3. Add the water and mix until the pastry comes together in large clumps

4. Press into a smaller shape of whatever tart tin you are using (round, rectangular etc). Wrap in cling film and refrigerate for at least 30 minutes. This is a small tart and so I used an 18cm/7inch lined, loose bottomed cake tin 

5. Preheat oven to 200°C/390°F 

6. Roll pastry quite thin on a floured bench and press into a loose bottomed tart (or cake) tin

7. Cut a sheet of baking paper/parchment that is bigger than the tin, scrunch it into a ball and then flatten against the pastry

8. Fill paper with baking weights or rice 

9. Bake for 10 minutes

10. Remove weights/rice and baking paper/parchment and bake pastry for a further 5 minutes

11. Remove from oven and reduce oven temperature to 180°C/355°F

12. Whisk yolks, chia seeds & milk together in a bowl and leave 5-10 minutes or until liquid has been absorbed 

13. Combine filling ingredients and tip into baked pastry shell

14. Bake at 180°C/350°F for 25 minutes or until firm in the centre

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Flour and white button mushrooms are rated 1 

- 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!

🔥 Using rice instead of baking weights is a cheaper option and the same rice can be used over and over again for many years

🔥 Remove tart from tin by placing an upside down bowl on the counter and lowering loose bottomed tin onto the bowl. The sides should drop down to the counter and the tart can be lifted off easily. The bowl will need to be taller than the tin. For this recipe I used a cake tin and so needed to use a tall milkshake glass in place of a bowl. 

Pecan pie

More sweets! This pie is crunchy and flaky when warm but comes together beautifully once cold and is another dessert I have been happily eating straight from the freezer. The pie is large enough to share with family or friends - or you could be like me and horde the entire pie for your own enjoyment. Small slices are recommended.

PECAN PIE

Crust

120g/4.2oz plain flour

90g/3.2oz very cold butter

1/8 cup cold water

Filling

130g/4.6oz butter

160g/5.6oz soft brown sugar

1/4 tsp bicarbonate soda/baking soda

220g/7.8oz Pecans, chopped

1. Tip flour into bowl of a stand mixer or into a large bowl if making by hand

2. Add the butter in very thin slices and then mix (or rub between fingers) until it resembles breadcrumbs. Take care not to overmix

3. Add the water and mix until the pastry comes together in large clumps

4. Press into a smaller shape of whatever tart tin you are using (round, rectangular etc). Wrap in cling film and refrigerate for at least 30 minutes 

5. Preheat oven to 200°C/390°F 

6. Roll pastry quite thin on a floured bench and press into a loose bottomed tart tin

7. Cut a sheet of baking paper/parchment that is bigger than the tin, scrunch it into a ball and then flatten against the pastry

8. Fill paper with baking weights or rice 

9. Bake for 10 minutes

10. Remove weights/rice and baking paper/parchment and bake pastry for a further 5 minutes

11. Remove from oven and reduce oven temperature to 180°C/355°F

12. Heat butter and sugar on medium-high heat in a small saucepan, stirring until sugar has dissolved

13. Allow to bubble for a minute then add bicarbonate soda/baking soda and stir through quickly

14. Add pecans to caramel, stir through and then pour into baked pie shell

15. Bake for 25 minutes or until firm

16. Remove pie and allow to cool. Cut into slices and freeze what is not eaten immediately 

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Flour is rated 1 

- Pecans are not listed on SIGHI but are often 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!

🔥 The pecans can be left whole but chopped pecans enable the pie to be sliced more easily 

🔥 These amounts will suit a 25cm/9.8 inch round tin or 32 x 21cm /12.5 x 8.3 inch rectangular tart tin

🔥 Using rice instead of baking weights is a cheaper option and the same rice can be used over and over again for many years

🔥 Remove pie from tin by placing an upside down bowl on the counter and lowering loose bottomed tin onto the bowl. The sides should drop down to the counter and the pie can be lifted off easily

Rice pudding

Sweet things are my favourite things! This pudding is VERY sweet so feel free to dial down the sweetness if that's the way you roll. 

RICE PUDDING

2 tbsp arborio rice

1 cup coconut milk (the drinking kind) or any other tolerated milk

1 tsp pure Maple syrup

1 tsp raw sugar

1 tsp slivered almonds (or other tolerated nut)

Freshly grated nutmeg

1. Combine rice and milk in a small saucepan and bring to boiling point on high heat

2. Reduce heat to medium and cook, stirring for around 20 minutes or until rice is tender

3. Add Maple syrup and sugar and cook, stirring for a few more minutes until pudding is lovely and thick

4. Transfer to a bowl, sprinkle with almonds and top with grated nutmeg

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Almonds are rated 1 

- 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!

🔥 Change the toppings as you like or leave them out altogether if you prefer

🔥 Freeze any leftovers in a resealable bag

Sweet potato & pumpkin soup

This soup is seriously tasty and is also completely spice free! Thankfully, my family loved this as much as I did, so I have added it to my list of meals I can make for the four of us. Making two different meals every night can be exhausting and is particularly difficult when energy stores are already at a premium. 

SWEET POTATO & PUMPKIN SOUP (SERVES 5)

1 large golden sweet potato, peeled

1/2 large butternut pumpkin, seeded and peeled

1 large white onion, peeled & quartered

4 cloves garlic (unpeeled)

Olive oil (or other tolerated oil)

20 small Brussels sprouts, woody ends removed

5 C water

1. Preheat oven to 200°C/390°F

2. Cut sweet potato and pumpkin into a 1cm/half inch dice

3. Spread all vegetables except Brussels sprouts in two large roasting dishes

4. Tip a glug of oil (apologies, I didn't measure!) into each dish and rub vegetables all over with your hands

5. Roast in the oven for 7 minutes

6. Rub Brussels sprouts with oil and add to one of the roasting dishes. Cook all vegetables for a further 23 minutes

7. Peel roasted garlic by cutting the skin and and squeezing flesh out

8. Blend roasted vegetables in batches, adding some water to each batch. I used 5 cups of water in total but the amount can be adjusted as preferred

9. Tip soup into a large saucepan to heat

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Garlic and Brussels sprouts are rated 1 

- 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!

🔥 Keep the pumpkin seeds if you are keen to make Roasted pumpkin seeds (fabulous as a snack or can be ground and used as seasoning)

🔥 I use the final cup of water to "clean" the blender, collecting bits of vegetables caught in the blades etc. Be sure to add this to your soup! 

🔥 Freeze leftovers in a resealable bag

Cinnamon pistachio cookies

Crunch or bite in a recipe can greatly enhance the eating experience. I have been craving a sweet treat with bite for the longest time and these cookies absolutely delivered. Eating leftovers can be a problem histamine-wise and so, wherever possible, I store food in the freezer soon after it has been cooked. It was no different with these cookies. As soon as they were cool, they went straight into the freezer in resealable bags - after I had stolen one or two! Amazingly, they taste fantastic straight from the freezer, with the pistachios providing slight relief from the crunchy texture. I will be playing around with flavours and will definitely post different versions of this fabulous treat as I make them.

CINNAMON PISTACHIO COOKIES (MAKES 25)

1/2 C pure butter (I use unsalted)

1/4 C raw sugar

1/2 C soft brown sugar

1 1/2 C plain flour

1 tsp bicarbonate soda/baking soda

1/2 tsp ground cinnamon

3 tbsp pure Maple syrup

2 tbsp olive oil (or other tolerated oil)

1/2 C shelled pistachios

1. Beat butter and sugars together in a stand mixer (or with a wooden spoon) until well combined

2. In a separate bowl, combine flour, baking soda/bicarbonate soda and cinnamon

3. Add flour mix to mixing bowl and beat until combined 

4. Add Maple syrup and oil and beat well to combine

5. Add pistachios and gently mix to combine

6. Prepare two large baking trays/sheets, lined with baking paper/parchment paper

7. Roll tablespoon sized amounts into balls and place on trays, leaving room for the cookies to spread 

8. Bake in a moderate oven (180°C/350°F) for 15 minutes

9. Cool cookies on trays for 5 minutes, then move to a rack to cool completely

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Butter and flour are rated 1

- 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!

🔥 The cookies will harden as they cool so don't worry if they are still a little soft coming out of the oven

🔥 Store cookies in the freezer in resealable bags and enjoy straight from the freezer! 

Summery rice salad

I am on the other side of the world to many of you which is why I am in beach mode and posting summer recipes. Never fear - all recipes are posted on the blog and can be searched in any season, halfway down on the right hand side. The whole family gave me multiple compliments on this one so I felt I had to post it! 

SUMMERY RICE SALAD (SERVES 4)
350g brown rice

1 tsp ground turmeric

1/4 C fresh mint, finely sliced

1/2 - 3/4 C natural yoghurt (depending on preference) 

2 heads broccolini (or equivalent amount of broccoli)

1 tsp coconut oil

2 boneless chicken thighs

1 large carrot, peeled and diced

1/2 yellow or red bell pepper/capsicum, ribs and seeds removed, diced 

1/2 cucumber, washed and diced

5 Brazil nuts, chopped

1. Cook rice with the turmeric in the water

2. Stir mint and yoghurt through the rice in a large bowl and set aside in the fridge

3. Steam & dice broccolini. Add to rice

4. Wash chicken and pat dry

5. Dice chicken

6. Heat oil and cook in a small pan. Add to rice

7. Add vegetables and Brazil nuts to rice and stir everything through very well

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Yoghurt is rated 1 - This is the only one I tolerate

- 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!

🔥 Very quickly boiling the broccolini is OK if you don't have a double steamer.  

🔥 Chicken breast is also OK but it doesn't have as much flavour (and it is more expensive!)

🔥 Leftovers can be frozen

Simple yoghurt flatbreads

I realise this is the third flatbread recipe I have posted but I promise it will be the last. This recipe is so simple, it will be a game changer for those able to tolerate flour and yoghurt. These can be made plain or flavoured and I have included the flavour combinations I have tried to date which were both fabulous.

SIMPLE YOGHURT FLATBREADS (makes 7)
300g plain flour
1/2 tsp bicarbonate soda/baking soda
1 tsp cream of tartar
200g natural yoghurt 

OPTIONAL FLAVOURINGS
1/2 tsp sweet paprika + 1 clove garlic, peeled and finely chopped
or
1/2 tsp sweet paprika + 1 tbsp fresh chives, chopped

(more options to be added as I experiment!)

1. Combine all ingredients except yoghurt in a bowl (including chosen flavouring if using) and stir well

2. Add yoghurt and "chop" together with a spoon until it comes together

3. Knead mixture with your hands (in or out of the bowl) until it has come together very well 

4. Divide dough into seven pieces. Roll each piece into a ball, flatten it with your hand and then roll into a circle the size of a small plate

5. Heat a pan on medium-high heat and then throw in the first flatbread 

6. The flatbread should puff up a little but even if it doesn't, be sure to turn it once the underside is cooked - it will generally have some brown markings

7. Turn the flatbread and cook the second side which will happen quite quickly

8. Remove to a plate and repeat.  

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Flour is rated 1

- Yoghurt is rated 1 - This is the only one I tolerate

- Garlic is rated 1

- Chives are rated 1

- 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!

🔥 Roll up and freeze the flatbreads you will not be eating immediately

🔥 Lovely with macadamia butter & pure honey

🔥 Also lovely with yoghurt, chicken, lettuce and bell pepper/capsicum

Baked apricots

This dish is so very simple but a really lovely dessert. Two out of three of these ramekins are now nestled in my freezer ready to be zapped in the microwave and enjoyed at a later date. There are no amounts or firm timings in this recipe because at the time I made it I didn't realise it would be nice enough to post! If I make it again I will update this at a later date. 

BAKED APRICOTS
Firm apricots
Cloves, ground
Cinnamon, ground
Nutmeg, ground
Soft brown sugar
Macadamias (optional, but adds a lovely crunch)

1. Discard the stones and cut away any overripe areas or bruises from the apricots. Slice and press into a ramekin or small, ovenproof bowl. Add as many as you would like to eat!

2. Sprinkle with cloves (not too much as cloves can be very strong), nutmeg, cinnamon and brown sugar

3. Throw in some macadamias and stir through  

3. Cook in a moderate oven (180°C/350°F) for around 15 minutes or until the top is starting to brown

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Nutmeg is rated 1 

- 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 dairy is tolerated, this is really lovely with a dollop of pure cream

🔥 Freeze what you can't eat immediately

Beetroot and broccolini stirfry

This vibrant dish was my dinner tonight and it was sweet, crunchy and had a lovely balance of flavours. The taste was so good no seasoning or spices were required. 

BEETROOT/BEET AND BROCCOLINI STIRFRY
2 tsp coconut oil
1 medium white onion - peeled, halved and sliced
1 medium beet/beetroot, peeled and diced (with woody end removed)
1/2 red bell pepper/capsicum, cored and diced
3 stalks broccolini, chopped

1. Heat olive oil in a large frying pan 

2. Add onion and stir fry until onion is just starting to colour

3. Add vegetables and stir fry for around 5 minutes

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- All 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!

🔥 Substitute the coconut oil for any other tolerated oil

🔥 Freeze what you can't eat immediately

Lamb souvlaki with nigella caraway flatbread

Don't be fooled by the sparse amount of filling on this flatbread - once the photo was taken the toppings were piled on willy nilly! This was a really lovely dinner and one that was enjoyed by the entire family. This version of flatbread has a lot more flour than my plain version because the salt has been omitted. The flavour of nigella and caraway is subtle but leaves a wonderful aftertaste when the bread is eaten on its own.

LAMB SOUVLAKI WITH NIGELLA CARAWAY FLATBREAD (Serves 5)

Flatbreads (makes 20-24, recipe can be halved)
860g/1lb 14oz plain flour
50g/1.8oz olive oil
1 tsp nigella seeds
1 tsp ground caraway seeds
600ml/20.3 fl oz boiling water

Filling

1kg lamb

1 tbsp olive oil

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

Iceberg lettuce, shredded

Red bell pepper, cored and sliced

Carrot, peeled and grated

Natural yoghurt (if tolerated)

Fresh mint leaves, finely sliced

1. For the flatbreads, add flour, olive oil, spices and boiling water to the mixing bowl

2. Mix until the majority of the heat has dissipated and the ingredients have come together as a dough. Add more water or flour as needed

3. Split the mixture into 20-25 pieces (each will weigh around 60g/2oz)

4. Roll each piece into a ball and then flatten it with your hand on a lightly floured surface

5. Using a rolling pin, roll into a thin, flat circle about the size of a small plate 

6. Heat a frying pan (start on high to get the heat going and then reduce to med-high) and put in the first raw flatbread

7. Fry (dry) until large bubbles appear or until the entire flatbread puffs up and the underside is dry with no wet looking spots

8. Flip it over (and deflate it with the back of the spatula if required) and cook until there are no wet looking spots on the second side. The second side will not need very long at all

9. Remove and repeat! Set aside. 

10. Prepare all filling ingredients except lamb and set aside in separate bowls

11. Slice the lamb into thin strips

12. Tip the lamb in a bowl and add the oil and sweet paprika. Rub through with your hands until all of the meat is coated

13. Fry in batches on a high heat and only until the lamb is just cooked

Have everybody build and wrap their own dinner and enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Wheat flour and yoghurt are rated 1

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

- Lamb 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!

🔥 I like to keep the cooked flatbreads inside a clean tea towel which is sitting ready beside the stove top

🔥 Roll up and stack spare flatbreads in a zip lock bag and freeze for later. They will break apart easily if stored this way

🔥 Before grinding caraway, use a hairdryer inside your spice grinder to ensure it is not moist - especially if grinding a large amount that is to be stored

🔥 A small frypan is best as the closer sides trap the heat around the flatbreads and they will cook faster and be more likely to puff up

Spare flatbreads rolled and ready for the freezer 

Carrot & mushroom topping

We ate this lovely topping on pasta but it could also be enjoyed on toast, with rice or simply tipped over a plate of steamed vegetables.

CARROT & MUSHROOM TOPPING

1 tbsp olive oil, plus extra for drizzling

1 medium white onion - peeled, halved and finely sliced

1/2 tsp sweet paprika

1 large carrot - peeled, quartered lengthwise then finely sliced

6 medium-large white button mushrooms - cleaned, halved & sliced

1 tsp dried basil

1. Heat olive oil in a large frying pan

2. Add onion and paprika and stir fry until onion is just starting to colour

3. Add carrot and cook for a couple of minutes

4. Add mushrooms and basil and stir fry until mushrooms are cooked

5. Serve on top of pasta, rice etc and drizzle with a little extra olive oil

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- White button mushrooms are rated 1

- Olive oil is rated 0 but 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!

🔥 Substitute the olive oil for any other tolerated oil

🔥 Freeze what you can't eat immediately

🔥 Peel mushrooms easily by rubbing the tops from the base upwards with a paper towel

Mango frozen yoghurt

This has got to be the simplest recipe I have ever posted. The mango can be substituted for any other fruit or a combination of fruits - the possibilities are endless!

MANGO FROZEN YOGHURT

2 C frozen mango chunks

1/3 C Natural, unsweetened yoghurt

1 tbsp pure Maple syrup

1. Tip all ingredients into a blender and blitz 

Enjoy immediately ❤️ 

Ingredient information (based on advice by SIGHI)

- Mango is rated 1. Those with a FODMAP intolerance may need to eat mango in very small quantities to avoid a reaction

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

- Maple syrup is 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!

🔥 Find more information about yoghurt here

🔥 Freeze what you can't eat immediately

🔥 Use any fruit or fruit combo that you like!

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.