Like every family our there, we have a lot going on! In our case it is homesteading with gardening, and tending to the chickens and the land. Learning about our new home state of Texas, and exploring all that we can when we have open time. As well as time with family, and getting ready for the next celebration. Here recently we have had to add something else...a Low Histamine eating plan.
When you hear talk of histamine, it is natural to think of our sinuses.
But histamines are everywhere. Including our food. Some food sources have more histamines than others, and what can happen is that in time, our ability to naturally digest/dispose of histamines can become impaired. When we do not make enough of the enzyme needed to take care of histamines in our gut, they build up. This is called Histamine Intolerance or Histamine Overload. But this can be turned around with an elimination diet and then a reintroduction phase to return to your normal eating pattern. The goal of the elimination diet is to allow your gut to rest and once again begin making enough Diamine Oxidase a digestive enzyme needed to handle and properly dispose of histamines in the gut. Depending upon personal circumstance, you may also add a DAO enzyme capsule to your meal plans.
Why do I know about this?
Because I have been in a state of Histamine Overload for some time now. However I did not even know about it, until the most unlikely thing occurred. My very own homemade whole wheat sourdough bread was giving me a stomachache. What! Say it isn't so! I have been baking bread for for my family for decades. I bake the bread for my grandson eats. Baking bread in this house now spans three generations. Bread and specifically my homemade bread has always been the one thing I could always eat. Even when I had an active ulcer. And I have had my share through the years....but all of a sudden my bread, my homemade bread, was not settling in with me.
Because the bread issue was completely new. I knew something was up.
So I began researching and luckily came across an article talking about Histamine Overload, which included foods that are considered high histamine foods, and what the side effects of too much histamine are. And immediately I saw myself! Smack dab in the middle of that article. Not only that, I realized that from time to time in the past it had flared up, without my understanding what was happening. After researching Histamine Overload, I knew I had to make some changes to my diet in order to be able to heal and have my system clear out the overloaded histamines.
- However before we go any further, I want to say Histamine Overload has nothing to do with gluten intolerance. Even though wheat is a major source of histamines, as well as gluten. They are completely separate disorders.
- And that while I am not a medical professional, I am a woman who has (before retirement) worked in the medical field for 20+ years. And I know how to research!
- And yes, I do recommend that you speak to your healthcare professional if that is your usual and preferred way to take care of health concerns and or have questions.
- Also if you have an interest in doing your own research, at any time, this website has been my "go-to" for 20+ years. And this is the article that I read: from Healthline: Understanding Histamine Tolerance.
But since we still have to eat, how about some naturally low histamine recipes?
The list of the high histamine foods to be avoided is long. But the good news is that the list of naturally low histamine foods is too! My purpose with this offering is to help you with delicious, scratch made food using low histamine ingredients. There are no special ingredients to buy, most of these recipes call for basic pantry staples. And honestly these are the recipes I have been making for years. They are also the same recipes that I have already shared on Scratch Made Food! & DIY Homemade Household. Nothing new, nothing too fancy to make, and nothing we haven't been eating all along. They have simply been highlighted for the low histamine ingredients called for.
But why again?
Because when the available menu of what you can eat shrinks, the quality of the food that you do get to eat, is very important. Plus having recipes available, will keep you cooking and eating healthy meals. And honestly eating can still a joy. Eating well is very important during any condition you might be healing from. So let's get to the recipes! I have them in meal time order. I will confess right now, breakfast is hard, around here currently it is oatmeal in one form or another or eggs. But I do have some great granola recipes to offer. Lunch is also a bit difficult, but leftovers from dinner work very well! And then we will move on to main dish ideas, side dish ideas, which also work well for lunches, and desserts. Rest assured that as new recipes come to light, I will update this collection.
Let's get started shall we?
Breakfast offerings:
Honey and Almond Granola. The standard deliciousness that granola is! Sweetened with honey and added protein from the almonds.
A Better Bowl of Oatmeal Easy technique to add an egg to up the protein content of your bowl of oats.
Maple Pecan Granola Real maple syrup and pecans take this granola to a new level of crunchy deliciousness!
Lunch and Beverage Offerings:
Mushroom and Potato Soup. Soup is a good choice for lunch, this one is just as delicious from a mug or a bowl. Skip the sour cream garnish for low histamine, instead garnish with diced hard cooked eggs.
Main Dish Offerings:
When made with broth Oven Braised Beef and Pork will be a delicious low histamine dinner offering. Plus it makes a good sized pan of braised meat. Enough for leftovers, if desired.
Chicken Baked with Peaches Thyme and Dijon Mustard. Most condiments tend to be high histamine, yet Dijon is considered a low histamine food. All the ingredients in this recipe are considered to be low histamine and come together deliciously.
Pork Steaks Braised in Milk. Nothing could be easier, or tastier! The gravy is perfect over mashed potatoes. Do use the cornstarch option when making the gravy.
Curry Maple Dijon Chicken Thighs. Flavor like this is always a good idea for dinner, especially a dinner this easy to get into the oven.
Using broth as your braising liquid, Easy to Make Shredded Beef. Perfect to be used a corn tortilla taco or even a baked potato bar!
Side Dish Offerings:
Mashed potatoes will be your new best friend! Mashed Potatoes, no drain Instant Pot Easy.
For those times you have leftover mashed potatoes, Fried Mashed Potatoes, my grandmother's potato cakes.
Brown Rice. I cook this up ahead and freeze for easy dinners. Life is easy with some recipes cooked and in the freezer waiting.
Skillet Braised Sweet Potatoes and Peas. While this sounds unusual, it is a delicious combination and a side dish you will make again and again.
Cilantro Brown Rice and Red Potatoes. Unusual and delicious! Wonderful as a side dish or perfect with a main dish that offers a sauce or gravy.
Oven Roasted Brussels Sprouts with Apples and Pecans. When you see plump and fresh brussels sprouts in the market, you will want to make this delicious recipe!
Coconut Brown Rice. Delicious with spicy foods, but leftover Coconut Brown Rice makes a lovely porridge for breakfast when drizzles with honey.
Easy Baked Mushrooms with Thyme and Garlic. Mushrooms seem to turn any meal into a feast. You will love these...
Dessert Offerings:
Honey and Cinnamon Baked Apples. Apples are one of the few fruits that can be eaten raw, or cooked and the histamine level remains low.
Maple and Butter Baked Apples. An apple a day, keeps the doctor away, was a common saying in my youth, We might as well enjoy them for dessert.
Honey Vanilla Custard. Another delicious 5 ingredient recipe, for low histamine, skip the whipped cream...
Dessert Apple Slices. This cup of apple slices tastes just like pie! For low histamine, do skip the whipped cream.
Maple Custard. Easy and delicious, only calling for 5 ingredients. For low histamine skip the whipped cream...
Extra Offerings:
Easy to Peel Hard Cooked Eggs. Made easy in your Instant Pot. Great to have on hand, and these peel quite easily! For those who do not use an Instant Pot, I also have this stovetop process.
Roasted Garlic the Easy Way. Perfect to have on hand to easily add garlic flavor to vegetables, mashed potatoes and rice.
#wholefoodingredients
#scratchmadefoodforyourfamily
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