Recipes

Creamy (dairy free) vanilla pudding

No Comments 01 May 2016

vanilla pudding

This is such a simple recipe that I almost hesitated in sharing it. But then I thought, I’m all about the simplicity, which is what my books are all about.

In the words of the immortal Audrey Hepburn: “I’m a good girl I am.” So I am, and so I deserve a treat here and there. I’ve been giving pancakes a break for the last few months in favour of custardy desserts and this is my current favourite.

Raspberries are on many lists as high histamine but as you may know by now, I eat a histamine-balanced diet. I know that six raspberries a week isn’t a big deal, but for someone with serious issues it might be. You may wish to use the sweetener if you have a real sweet tooth, I do either deepening on what I’ve ingested fruit sugar wise in the rest of the week.

Vanilla (or cacao) pudding 

Ingredients:

2 young thai coconuts, meat scraped out and water separated
or
2 cans of coconut cream/milk turned over and chilled overnight
1/4 – 1/2 cup young thai coconut water

optional 
pinch salt (brings out the sweetness)
pinch raw vanilla powder (is fermented but a pinch was always fine for me)
berries as a garnish and extra quercetin boost
1/4 cup coconut nectar or your choice of liquid sweetener

Directions:

Place the young thai coconut meat in a blender with the water, vanilla, pinch of salt and process for about five minutes till smooth. You can also do this in a food processor.

If using canned milk, remove cans from fridge and flip over. Open the can and scrape out the hard coconut cream and place in a blender with the rest of the ingredients.

Simple!

It’s finally here! Man Food – a high nutrient antihistamine and anti-inflammatory ingredient filled book geared towards guys, women who love to work out, yoga like they mean it, or just load up on healing nutrients. Features my personal shopping list of antihistamine and anti-inflammatory foods. 

The Anti-cookbook and all liquid Anti-Detox Book, don’t treat any conditions, but feature a plethora of the high nutrient antihistamine and anti-inflammatory ingredients that have been instrumental in helping me feed myself on a limited diet. The Anti-cookbook features a six page list of antihistamine and anti-inflammatory foods and comes in regular and Paleo. 

The Low Oxalate Cookbook features antihistamine and anti-inflammatory rich recipes. 

Don’t miss the Low Histamine Beauty Survival Guide for non-toxic beauty tips, the skinny on histamine releasing (mast cell degranulating) beauty ingredients, antihistamine and anti-inflammatory beauty alternatives and the top brands natural brands I’ve found.

Take a peek at my other low histamine and antihistamine cookbooks for more high nutrient recipes

Recipes

Savoury Waffles with Zucchini Chutney & Asparagus

No Comments 16 April 2016

This is one of my favourite lunch recipes, taken from my latest book Man Food. This ebook is built on the same principles as the Anti-Cookbook and Anti-Detox, namely that there be little or no grains, dairy, soy or corn, but lots of ingredients with antihistamine and anti-inflammatory properties also dense in wonderful phytonutrients.

None of my books offer medical treatment, but rather a blueprint of what I’ve eaten over the last few years as I’ve worked to rebuild my health and heal my body. I’ll be sharing the steps I took and the best advice I wish someone had given me on this journey in my 90 minute online workshop live at 10am PST / 1pm EST / 7pm CEST (Paris) this Saturday 23rd April. You can read all about it here.

Savoury Waffles with Zucchini Chutney & Asparagus

Prep Time: 10mins | Baking Time: 20mins | Servings: 2-4 waffles

savoury waffles with asparagus  on a blue plate and white background

If you have problems digesting chickpeas I’d recommend letting the chickpea flour batter sit for 30 minutes to an hour. You can use any veggies or any flour you like for these. A chestnut/sorghum/water chestnut/rice flour combo works really well. Likewise pretty much any veggie works for the chutney.

INGREDIENTS

Waffles 

1 cup chickpea flour

1 cup water

2 tablespoons olive oil

Handful coriander, finely chopped

Handful basil, finely chopped

Pinch salt

Optional

1-2 tablespoons protein powder

Chutney

2 cups zucchini, grated

2/3 cup shallots, chopped

2 cloves garlic, pressed

2 tablespoons turmeric, grated

2 tablespoons coconut sugar

2 tablespoons apple cider vinegar or lemon juice

Pinch salt

Half a cup steamed asparagus

Handful thyme leaves for garnish

PREPARATION

Waffles

In a medium bowl whisk together the chickpea flour, water, olive oil, coriander, and basil. Brush your waffle iron with some olive oil before heating, then pour batter into the waffle iron and cook for about 5-7 minutes or until they’re cooked through.

Chutney

Sauté the shallots in a little olive oil in a pan. Once soft, add in the zucchini, coconut sugar, apple cider vinegar and garlic. If you have time, bake at 180C/390F for 20 minutes instead of preparing in a pan. The flavours will be richer.

Place the chutney on the waffles, top with asparagus and garnish with thyme.

BENEFITS

Manganese: 166%, Copper: 130%, Folate: 127%, Vitamin B6: 98%, Vitamin C: 96%

Antihistamine: garlic, shallots, coriander, basil, turmeric.

Anti-inflammatory: garlic, shallots, coriander, basil, turmeric, chickpeas, zucchini, coconut, apple cider vinegar, olive oil.

It’s finally here! Man Food – a high nutrient antihistamine and anti-inflammatory ingredient filled book geared towards guys, women who love to work out, yoga like they mean it, or just load up on healing nutrients. Features my personal shopping list of antihistamine and anti-inflammatory foods. 

The Anti-cookbook and all liquid Anti-Detox Book, don’t treat any conditions, but feature a plethora of the high nutrient antihistamine and anti-inflammatory ingredients that have been instrumental in helping me feed myself on a limited diet. The Anti-cookbook features a six page list of antihistamine and anti-inflammatory foods and comes in regular and Paleo. 

The Low Oxalate Cookbook features antihistamine and anti-inflammatory rich recipes. 

Don’t miss the Low Histamine Beauty Survival Guide for non-toxic beauty tips, the skinny on histamine releasing (mast cell degranulating) beauty ingredients, antihistamine and anti-inflammatory beauty alternatives and the top brands natural brands I’ve found.

Take a peek at my other low histamine and antihistamine cookbooks for more high nutrient recipes

Recipes

Happy New Year!

No Comments 30 December 2015

IMG_9897

After almost two years of not drinking I discovered that indulging here and there responsibly allowed me to have a normal social life. The modest amount imbibed is a fine trade off for letting my hair down and getting my groove on. Though I do enjoy a cocktail, it has to be a specific mix! Here’s what I’ll be enjoying this New Year’s Even.

You’ll find these recipes and more in the 100 pages of free ebooks I’m giving away with each purchase from now till Jan 1st. There’s the Happy Holidays book with 75 pages of Christmas and Thanksgiving mains, sides and desserts and the Cocktails and Canapés book with 25 pages of cock/mocktails and starters.

Enjoy and Happy New Year!

Quejito

Even when I (after almost two years dry) decided I was ok to go for drinks and actually have one, I didn’t know what on earth to order. At the time I thought I couldn’t even do lemon, so cracking open a decidedly lemony tasting Twinlab Quercetin with Vitamin C into a drink didn’t seem so crazy.

I really don’t recommend it however! It was born of desperation and it’s not a good idea to mix supplements and alcohol. I thought it was amusing more than anything else…

And so the quejito was born. If you can’t do citrus just find yourself some lemon basil for an extra antihistamine twist. Please note I am not recommending you add a quercetin, just sharing something I used to do.

INGREDIENTS

Per glass

1 shot of rum

1 lime, quartered

handful mint

crushed ice

a little water, or apple juice if going alcohol free

PREPARATION

Place the mint and then the quartered limes in the bottom

of a tumbler. Use a muddle, or a wooden spoon, to smoosh the mint and limes together.

Spoon in the crushed ice, followed by a little water, lemon juice or soda water. Garnish and serve..

BENEFITS

Antihistamine: mint.

Anti-inflammatory: mint, lime.
IMG_9890

 

 

rice summer rolls with fried basil on white background

Zucchini Pesto Summer Rolls w/Fried

Basil Leaves

Prep Time: 30mins | Cook Time: 0mins | Makes: between 8-

20 depending on how you roll them

There are so many variations on these rolls, please just use this recipe as a little inspiration. In the past they’ve been stuffed with lamb and even lentil daal. But today I whipped out my spiraliser and favourite pesto. Feel free to omit the nuts by using seeds, or not at all. You’ll find the lamb roll recipe here

INGREDIENTS

spring roll rice paper

2 large zucchinis, spiralised

1.5 cup basil leaves, loosely packed

1/4 cup olive oil

2 cloves garlic (or to taste)

1/3 cup almonds/pecans/seeds

salt and pepper

PREPARATION

Lightly sauté the zucchini till soft. Meanwhile, process 1 cup of the basil leaves, olive oil, garlic, nuts/seeds and salt and pepper. Don’t let it get too smooth.  In a kettle heat up some water till almost boiled. Pour into a shallow plate and then once cool enough (but not cold!) place a rice paper in it till soaked through but not mushy.

Carefully withdraw from the water and flip over. This might take a little practice… Remove and place on a dry surface. In the middle of the roll lay down some noodles and a top with a little pesto sauce. Fold the upper and lower parts of the roll over, then roll horizontally to seal up. In a little oil, about half an inch thick, lightly fry the basil leaves till crisp. Lightly season. Serve on top of the rolls.

BENEFITS

Antihistamine: zucchini, basil, garlic.

Anti-inflammatory: olive oil, zucchini, basil, garlic,

almonds/pecans/seeds.

It’s finally here! Man Food – a high nutrient antihistamine and anti-inflammatory ingredient filled book geared towards guys, women who love to work out, yoga like they mean it, or just load up on healing nutrients. Features my personal shopping list of antihistamine and anti-inflammatory foods. 

The Anti-cookbook and all liquid Anti-Detox Book, don’t treat any conditions, but feature a plethora of the high nutrient antihistamine and anti-inflammatory ingredients that have been instrumental in helping me feed myself on a limited diet. The Anti-cookbook features a six page list of antihistamine and anti-inflammatory foods and comes in regular and Paleo. 

The Low Oxalate Cookbook features antihistamine and anti-inflammatory rich recipes. 

Don’t miss the Low Histamine Beauty Survival Guide for non-toxic beauty tips, the skinny on histamine releasing (mast cell degranulating) beauty ingredients, antihistamine and anti-inflammatory beauty alternatives and the top brands natural brands I’ve found.

Take a peek at my other low histamine and antihistamine cookbooks for more high nutrient recipes and sign up to my mailing list for freebies. 

Recipes, Research & News

Barberry helps leaky gut

No Comments 29 December 2015

Wooden mortar with dry barberry                                                                         Dried barberries

According to the University of Maryland Medical Center website barberry has been used for over 2500 years to treat gastrointestinal complaints and lower fever. In Iran it’s now being used medicinally for gallbladder disease and heartburn. The active component is berberine, which is found in barberry and goldenseal. In test tube studies (meaning not tested on live humans or animals) berberine has yielded antimicrobial activity against parasites and bacteria, anti-inflammatory and blood pressure lowering properties, in addition to sedative and anti-convulsive benefits. Berberine/barberry has quite a few contraindications, especially for pregnant women and the UMD website tells us it shouldn’t be taken for more than a week without the supervision of a doctor [1].

Please refer to the UMD site for a full list of contraindications.

A 2009 study published in Fitoterapia, the Journal for the Study of Medicinal Plants, found that extracts of berberine could reduce epithelial gut permeability in vitro using human cells [2].

A number of other studies have come to similar conclusions based on test tube (in vitro) studies, including one published in the European Journal of Pharmaceutical Sciences in 2010 [3].

Authors of an interesting but scary sounding 2014 study in the Journal of Marine Drugs used a nano carrier based on chitosan and fucoidan to deliver berberine locally to restore barrier function compromised by bacteria-derived lipopolysaccharides (LPS) which play a role in IBS and other inflammatory bowel conditions [4].

The studies I’ve read explain that berberine works by strengthening/protecting the intestinal epithelial tight junctions which prevents bacteria and others from coming into contact with the immune system.

A comparative study of berberine on colitis in rats rounds up quite a bit of information pointing to its benefits in treating inflammatory bowel changes [5]. In this vein moringa oleifera [6], caraway [7] and rosemary oil [8] have also been found to be beneficial.

I didn’t come across too many studies on barberry/berberine as an antihistamine, just one of interest from 1999 published in the Journal of Ethnopharmacology [9]. The University of Maryland website says that barberry may increase the effects of antihistamines so please do take that into account when speaking with your doctor.

I’m in love with medicinal foods. At this point in my life I’ve finally managed to let go of the reigns and just enjoy the fact there are studies out there showing that X food has X beneficial property rather than spend hundreds of dollars monthly compromising my liver/kidneys as they struggle to clear massive amounts of exotic supplements.

barberry cake on wooden board

I believe that part of my success with healing comes down to eliminating the stress of finding, paying for and testing new supplements in favour of a more “organic” approach. Like sticking the barberries into a gluten free cake, but if you’re still in the early stages of trying to heal your gut, baked/sweet goods probably shouldn’t be on the menu right now.

My muffin recipe was used as a base and then added in half a cup of barberries to make this fruit cake. I also enjoy a cup of barberry tea brewed with a tablespoon of dried barberries!

barberry cake on a wooden board

It’s finally here! Man Food – a high nutrient antihistamine and anti-inflammatory ingredient filled book geared towards guys, women who love to work out, yoga like they mean it, or just load up on healing nutrients. Features my personal shopping list of antihistamine and anti-inflammatory foods. 

The Anti-cookbook and all liquid Anti-Detox Book, don’t treat any conditions, but feature a plethora of the high nutrient antihistamine and anti-inflammatory ingredients that have been instrumental in helping me feed myself on a limited diet. The Anti-cookbook features a six page list of antihistamine and anti-inflammatory foods and comes in regular and Paleo. 

The Low Oxalate Cookbook features antihistamine and anti-inflammatory rich recipes. 

Don’t miss the Low Histamine Beauty Survival Guide for non-toxic beauty tips, the skinny on histamine releasing (mast cell degranulating) beauty ingredients, antihistamine and anti-inflammatory beauty alternatives and the top brands natural brands I’ve found.

Take a peek at my other low histamine and antihistamine cookbooks for more high nutrient recipes and sign up to my mailing list for freebies. 

———–REFERENCES ————–

[1] https://umm.edu/health/medical/altmed/herb/barberry

[2] http://www.sciencedirect.com/science/article/pii/S0367326X09000410

[3]http://www.sciencedirect.com/science/article/pii/S0928098710000552

[4] http://www.mdpi.com/1660-3397/12/11/5677/htm

[5] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3869597/

[6] http://www.ncbi.nlm.nih.gov/pubmed/25050310

[7] http://www.ncbi.nlm.nih.gov/pubmed/24459470

[8] http://www.ncbi.nlm.nih.gov/pubmed/22049274

[9] http://www.ncbi.nlm.nih.gov/pubmed/10197751

 

Recipes

Coconut crème brûlée

No Comments 22 December 2015

coconut creme brulée ingredients graphic

Coconut crème brûlé, one of my favourite holiday recipes of the last few years is now live at Beauty and Wellbeing, my new favourite natural beauty and living online magazine. You’ll find it here.

This recipe can be found in the 100 ebook pages of anti-inflammatory and antihistamine ingredient rich holiday main courses, sides and desserts in the Happy Holidays and Cocktails and Canapés ebooks I’m offering from now till Jan 1st with the purchase of any book.

Recipes

Christmas Menu 2015

No Comments 11 December 2015

IMG_2556

There’s no end of upsides to traveling for most of the year. There are however a number of downsides to working while traveling. Sometimes it yields amazing success: my discovery of morninga and baobab oil, my buckling down to meditate finally, and others a busted oven, parcels of kitchen equipment lost in transit and exploding creme brûlée torches. And occasionally all the bad stuff clusters into one, like these last few weeks as I’ve been getting together my Christmas menu and shoot.

Half baked ideas and Christmas loaves this year for sure. But rather than go nuts and smash all my (functioning) kitchen equipment (as I was wont to do in the good old mast cell rage days), I had a mini freak out and decided you guys would be cool with my trying to arrange what I could into a mini shoot and just release the recipes without photographic clout.

The great news is that thanks to the busted oven I’m not cooking a second Christmas dinner this year. There’s always an upside if I look really hard enough. Maybe I’ll need to whip out a subatomic particle seeing microscope, but it’s usually there.

Vegan Christmas Loaf

Prep Time: 10mins | Cook Time: 20-30mins | Servings: 4-6 

vegan christmas loaf with herbed quinoa

Did I ever mention that I was vegan for a couple of years? Around three I think it was. It was mostly for the animals but for health reasons too. Now it’s for the animals and our environment. But now’s not the time to get preachy. There’s plenty of meaty recipes to follow – but here’s what we’re going with this Christmas. 

You can use absolutely any beans or vegetables in this recipe. You can use chicken or duck eggs rather than chickpeas (or other beans) and you can omit the grains entirely. Have fun with this – make it well in advance of the big day just to check it out and customise to your taste. 

Please remember, pretty much all the ingredients are optional, so don’t stress if you can’t tolerate or don’t have them. The photo above shows the Christmas roll with the herbed quinoa which you’ll find in the sides section. 

INGREDIENTS

2 cups cooked chickpeas (or beans or starchy veggie like butternut or sweet potato)

1 cup cooked quinoa flakes

1 cup par boiled veggies (I used butternut, yellow beets, carrots and parsnips)

1 red onion, chopped

1 cup mixed fresh basil, thyme, coriander, chives and parsley (or your choice), finely chopped

2-4 cloves garlic, pressed

2 tbsp grated ginger

1 tbsp grated turmeric

2 tbsp olive oil

2 tbsp nigella sativa seeds

1/2 cup chestnut flour (or any other gluten free)

6 tbsp chickpea water (optional, for better binding)

PREPARATION

Pre-heat oven to 200C/380F.

Sauté your onion in a little oil. Add in the veggies for a minute or two. Place all ingredients into a food processor or a bowl to mush together by hand. Season to your taste and then place in a bread tin or any other oven ready dish in any shape that you find pleasing.

Bake for 20-30 minutes. Allow to cool and then carefully cover with a plate and flip over. Slice and enjoy.

BENEFITS

Antihistamine: onion, basil, thyme, coriander, parsley, garlic, ginger, turmeric, nigella sativa, chives.

Anti-inflammatory: onion, basil, thyme, coriander, parsley, garlic, ginger, turmeric, chestnut, chickpeas, olive oil.

Pomegranate (or apple) Glazed Root Veggies 

parsnips on wood floor

Prep Time: 5mins | Cook Time: 20 mins | Servings: 2-4 

Mmmmm, I love pomegranate glazed anything. It’s really better to make the pomegranate syrup, but that takes hours…so I just par boil the veggies in pomegranate juice and then bake. Though I normally make absolutely everything from scratch, I tend to let things slide at holiday time, so I use bottled organic sugar free juice. You can use any fruit juice you like, or something like coconut nectar/agave/coconut sugar. 

INGREDIENTS

2 large beets (I used golden and red striped), quartered and sliced

2 large parsnips, chopped

4 large carrots, chopped

1 large swede (or any other root veggie), chopped

4 large jerusalem artichokes (or any other), chopped

pomegranate juice, enough to cover the veggies (about a quart)

oil for roasting

PREPARATION

Pre-heat your oven to 200C/380F.

Boil the veggies in the pomegranate juice till half/par boiled. Drain and transfer to a pre-oiled baking tin. Season to your taste and bake for 15-20 minutes depending on your oven. You could also add a little liquid sweetener or pomegranate syrup if you have it.

BENEFITS

Antihistamine: pomegranate.

Anti-inflammatory: pomegranate, beets, parsnips, carrots, swede, jerusalem artichokes.

Herbed Warm Quinoa (or rice/cauli) Salad

Prep Time: 10mins | Cook Time: 5-10 mins | Servings: 4-6

Go for any variation you’re into here: rice, barley, or go grain free with cauliflower rice, which is basically just a cauliflower chucked into a food processor and lightly pulsed. It’s all good believe me. I no longer eat many grains myself, but hey, it’s Christmas, so I let it all hang out. I added yellow cherry tomatoes which are supposedly lower histamine according to Dr. Janice Joneja but you can absolutely leave them out. 

INGREDIENTS

2 cups cooked quinoa (I used half red half white)

2-4 cups arugula or lamb’s lettuce

1 red onion, chopped

1/2 cup mushrooms (optional, appear on some lists as high histamine)

1/2 cup yellow cherry tomatoes, quartered

4 medium carrots, chopped

1 cup mixed herbs: basil, coriander, oregano and thyme

olive oil

optional tahini sauce

2 tbsp tahini (on some lists as high histamine)

2 tbsp apple cider vinegar (on some lists as high histamine)

1 tbsp olive oil 

1 tsp high quality organic mustard (on some lists as high histamine)

1/4 cup water

PREPARATION

Sauté the onion, carrots and mushrooms if using in a little oil. Add in the quinoa, herbs and yellow tomatoes for a moment and then turn off heat. Place in a bowl and mix in the greens.

Tahini sauce

Combine all ingredients and stir well. Serve on the salad.

BENEFITS

Antihistamine: onion, lamb’s lettuce, basil, coriander, thyme, oregano.

Anti-inflammatory: onion, arugula, lamb’s lettuce, basil, coriander, thyme, oregano, olive oil, apple cider vinegar, mustard, tahini.

Cranberry Sauce

Prep Time: 5mins | Cook Time: 10-15mins | Servings: 2

INGREDIENTS

1 cup fresh or frozen cranberries

1/4 cup ginger coconut sugar (I used Coconom – you can use coconut sugar and a little fresh grated ginger)

1/4 cup water

squeeze of fresh lemon

1-2 tbsp duck fat (optional – really incredibly tasty though!)

PREPARATION

Place the cranberries in a small pot with the water. Bring to the boil. Lower to a simmer and add in the coconut sugar (and grated ginger if using), stir till dissolved. (I recommend using the ginger – gives it extra zing!) Squeeze in the lemon. The mixture should start firming up now.

Optional – stir in a little duck fat/jus from your roasting duck (I highly recommend this!)

BENEFITS

Anti-inflammatory: coconut, cranberries, lemon.

It’s finally here! Man Food – a high nutrient antihistamine and anti-inflammatory ingredient filled book geared towards guys, women who love to work out, yoga like they mean it, or just load up on healing nutrients. Features my personal shopping list of antihistamine and anti-inflammatory foods. 

The Anti-cookbook and all liquid Anti-Detox Book, don’t treat any conditions, but feature a plethora of the high nutrient antihistamine and anti-inflammatory ingredients that have been instrumental in helping me feed myself on a limited diet. The Anti-cookbook features a six page list of antihistamine and anti-inflammatory foods and comes in regular and Paleo. 

The Low Oxalate Cookbook features antihistamine and anti-inflammatory rich recipes. 

Don’t miss the Low Histamine Beauty Survival Guide for non-toxic beauty tips, the skinny on histamine releasing (mast cell degranulating) beauty ingredients, antihistamine and anti-inflammatory beauty alternatives and the top brands natural brands I’ve found.

Take a peek at my other low histamine and antihistamine cookbooks for more high nutrient recipes and sign up to my mailing list for freebies. 

 

Recipes

Thanksgiving 2015

No Comments 14 November 2015

apple tarte tatin surrounded by fall leaves

When people ask me if I feel deprived on my “diet” I just look at them like they’re nuts. Why would eliminating dairy, gluten, most nuts, all major allergens, processed foods, low nutrient histamine foods and oxalates bother me when nature has so much left to offer? Like my first tarte tatin! 40 years on this earth and this is my first. When people tell me life isn’t worth living like this – I say, imagination is your only limitation. Use it and you’ll never feel deprived again.

apple tarte tatin surrounded by fall leaves

But I’m getting ahead of myself…

Sweet & Sour Turkey

Prep Time: 10mins | Cook Time: 45-60mins | Servings: 2

thanksgiving meal: turkey, jerusalem artichoke fritters, sweet potato mash, on a wood background surrounded with leaves

This year I decided to go turkey for a change. The whole day of defrosting thing and spending an entire day roasting one don’t appeal to me, so I chose to go with an organic turkey thigh. In any case, given that I’m spending the holidays this year in a tiny French village, I don’t have too many options! 

You can use any liquid sweetener (honey for example) and granulated (sugar cane for example) that you like. Coconut nectar has a lovely soft taste and that’s the main reason I chose it. Granulated is also an option but that has more of a tendency to burn up unattractively. 

INGREDIENTS

500 g/1 lb turkey thigh

1/4 cup coconut nectar

1 tbsp coconut sugar

1 lemon, juiced

PREPARATION

Pre-heat oven to 200C/380F.

Place the turkey in a roasting tin. Drizzle with coconut nectar, sugar and lemon. I also added a little sprinkle of salt.

Roast for 45-60 minutes, or until juices run clear when pierced with a fork.

You can periodically spoon some of the roasting fats onto the turkey as you go. 

BENEFITS

Anti-inflammatory: lemon, coconut.

Ginger Smashed Yams

Prep Time: 10mins | Cook Time: 10mins | Servings: 4

sweet potato mash in a food processor, with slices of sweet potato and whole ginger on a wood background

You can go for any kind of squishy veggie here. I’m still totally in love with sweet potatoes (yams) despite their high oxalate content. I’ve found studies showing sweet potato possesses antihistamine properties, but this might not be the case in humans. Another factor is that oxalic acid may intensify the inflammatory activity of histamine. 

A couple of alternatives would be arrowroot or cassava. Why not regular potatoes? They’re nightshades, so potentially inflammatory and they don’t have much going for them nutritionally. Other than that I have nothing against them. 

INGREDIENTS

4 cups cubed sweet potato/yam

4 tbsp grated ginger

4 tbsp olive oil

pinch salt

pinch pepper

optional garnish

chopped chives

cracked black pepper

PREPARATION

Boil the sweet potato for about 10 minutes or till cooked through. Place in a food processor and combine with the ginger, olive oil, salt and pepper. You could also easily use anything you have on hand, like a pestle and mortar or potato masher, to smoosh it all together.

Sprinkle with chives if desired.

BENEFITS

Antihistamine: sweet potato, ginger.

Anti-inflammatory: sweet potato, ginger, olive oil, pepper.

Jerusalem Artichoke Fritters with Cranberries and Basil

Prep Time: 10mins | Cook Time: 10-15 mins | Servings: 10 fritters

jerusalem artichoke fritters

Did I ever mention that I never willingly ate a vegetable till the age of 35? Ok that’s a slight exaggeration but pretty accurate. Another thing I hated was fruit in the few vegetables I ate. Thankfully, I got sick and totally changed my life. Shocked to hear me say that? This illness was a wake up call – it could have been something far worse. It spurred me into becoming the healthiest I have ever been. Thank you MCAS, I owe you one. But I’ve learned my lesson and now you can go! Yes, seems silly, but I’ve often spoken to my body this way over the years. 

I’m in a small village in France as I write this so had limited props to work with for this shoot. This fritters are incredibly tasty! 

You can substitute absolutely any vegetable that’s easily shreddable for the Jerusalem artichokes. I used dried cranberries because I could’t find fresh and they turned out really well. You can use anything you like, or omit them entirely. If you would still like a bit of sour in there, you could add some cherries (frozen ones at this time of year), blueberries or mango would work quite nicely. But these fritters will be tasty without any of that. Don’t fancy the rice flour? Then don’t use it: chestnut, gluten flours like kamut or spelt, almond or coconut flour for example could be used, but in that case I think you’d have to use an egg or two. Which is fine – I just prefer my fritters without that eggy taste. Of the gluten free flours, the more sticky ones like rice, lentil or chickpea are your best bet if using the aquafaba/chickpea water like I did to bind these. You can read all about using bean water to replace eggs here. 

INGREDIENTS

2 cups shredded Jerusalem artichokes

50 dried (or fresh) cranberries

1 cup rice (or other) flour

1 cup chickpea/bean water or two eggs

1 loosely packed cup chives

1/2 cup loosely packed very finely chopped basil

1 medium onion, very finely chopped

olive oil

PREPARATION

Toss all the ingredients into a medium bowl and mix well. Scoop a bit of mix and press into your palm. The fritter mix should just fit within your palm. Squish your palms together and place onto a mat or plate.

Heat a little olive oil in a pan. Once warm, gently place the fritters one by one into the pan. Gently turn over once after a few minutes.

You can also bake these at 200C/380F for about seven minutes on each side.

Cover a plate with some paper napkins to absorb excess oil from the fritters and transfer them to it.

BENEFITS

Antihistamine: basil, chives, onion.

Anti-inflammatory: basil, chives, onion, olive oil, cranberries, chickpeas.

Plantains with Rub

Prep Time: 5mins | Cook Time: 15-20mins | Servings: 4

chopped plantains on a baking tray with oil

This recipe is from my Man Food book which is why it contains the same nutritional information I include in it and the Anti-Cookbook. High in Diamine Oxidase (DAO) enzyme boosting Vitamin B6, plantains are also a prebiotic food, which hopefully our guts will turn into good bacteria. I serve mine with a spicy rub made from coconut sugar, paprika, cayenne pepper, salt, a dash of powdered turmeric, and very finely chopped chives. These are the ONE thing I will actually fry once in a while, but usually I just toss them in a little oil, dip in the rub, smother in chives, and then bake. You could always start with the coconut sugar and salt and see how you go. Then again, we need treats once in a while and this is as good as anything you’re going to pull off the supermarket naughty shelf. 

INGREDIENTS

4 plantains, chopped into any shape you like (not thicker than quarter of an inch)

1/4 – 1/2 cup chives, finely chopped

1/4 cup coriander, finely chopped

Olive oil

optional 

2-4 tablespoons coconut sugar

1 – 2 tablespoons paprika

1/4 – 1/2 teaspoon cayenne pepper

1/4 – 1/2 teaspoon turmeric powder

1 teaspoon salt

PREPARATION

Pre-heat your oven to 200C/390F.

Toss the plantains in a little oil, then the chives (or the optional ingredients).

Place on an oiled tray and bake for 15-20 minutes. Alternately, fry the plantains in a little oil of your choice and then add the chives and optional ingredients.

BENEFITS

Vitamin A: 526%, Vitamin B6: 188%, Vitamin C: 160%, Magnesium: 105%

Antihistamine: chives, coriander, turmeric.

Anti-inflammatory: chives, coriander, turmeric, paprika, cayenne, olive oil.

Tarte Tatin (French upside down apple pie) with Cranberries & Ginger

Prep Time: 30mins | Cook Time: 30-45mins 

Thanksgiving apple tarte, side shot, on a white plate on a wooden background surrounded by fall leaves

When people ask me if I feel deprived on my “diet” I just look at them like they’re nuts. Why would eliminating dairy, gluten, most nuts, all major allergens, processed foods, low nutrient histamine foods and oxalates bother me when nature has so much left to offer? Like my first tarte tatin! 40 years on this earth and this is my first. When people tell me life isn’t worth living like this – I say, imagination is your only limitation. Use it and you’ll never feel deprived again. 

I originally made this tarte with apples and pears, mainly because I didn’t have enough of either and Sunday in a small village means you’ve nowhere to go to buy them. The apple side of the tarte was by far my favourite so that’s what I’m using for Thanksgiving. You can use any fruit, sugar or fat that you like. 

I don’t bake many pies/tartes so am still getting the hang of crusts. For this recipe I lightly adapted one from the website Serious Eats. If you don’t like the ingredients, you’ll find many online that work wonderfully. 

INGREDIENTS

8 or 9 apples (I used Gala)

1/2 cup dried cranberries

2 tbsp coconut oil

1/2 lemon, juiced

1 tsp raw vanilla

4 tbsp coconut sugar

4 tbsp grated ginger

Crust

1/2 cup sorghum or white/brown rice flour

1/2 cup sweet rice flour

1/2 cup tapioca flour

1 egg or 1 tbsp xanthan gum

4 tbsp coconut sugar

200g/8 ounces coconut butter, gently melted

4 – 8 tbsp water

PREPARATION

Peel, quarter and core the apples. The next step, the French way, the approach I used, is to warm up a little coconut oil in a pie tin on the stove.

Please be very careful and use a heavy tin pan and use oven mitts to hold the pan over the lowest flame, taking care not to set your hand on fire! 

Add in the ginger, cranberries and then place the apples in concentric circles or haphazardly as you choose. For the purposes of the photo I went for the former, but in real life I love the messy, gooey look – it’s just so much more fun and organic.  Sprinkle with the coconut sugar and vanilla, cover and cook for 10 minutes. Allow to cool while you prepare the crust.

Crust 

Combine the dry ingredients. Add in the egg, coconut oil and half the water. Get in there and start kneading it till you have a nice ball of dough, adding a tbsp of water more at a time as needed. Place the dough in the fridge for at least 30 minutes but preferably an hour.

tarte tatin crust dough rolled out

Place a sheet of baking paper on your worktop, dust it with some flour, place the dough on it and then cover with another sheet of baking paper. Use a pin to roll out the dough. Use a pan cover to press into the dough to make a large circle, then use a knife to trim the edges.

tarte tatin crust dough over tin covered in baking parchment

Place the dough, still between two sheets, over the now cooled pan.

tarte tatin crust over pie tin

Then peel the topside sheet off. Flip the dough only (not the pan) onto the pan and then peel away the top layer of baking paper.

tarte tatin in a pie tin ready to go into the oven

Tuck sides of dough neatly into the baking tin, really pressing the dough into the apples. Poke a little hole in the dough and then place in a pre-heated oven at 200C/380F for 30-45 minutes, depending on your oven. Once done, place somewhere to cool. Once cool to the touch, very carefully, using oven mitts, place a plate large enough to cover the pie tin over it, and then quickly flip over.

BENEFITS

Antihistamine: ginger, blueberries (but they’re high in benzoate which may bother some).

Anti-inflammatory: ginger, blueberries, coconut, vanilla, mango, lemon.

It’s finally here! Man Food – a high nutrient antihistamine and anti-inflammatory ingredient filled book geared towards guys, women who love to work out, yoga like they mean it, or just load up on healing nutrients. Features my personal shopping list of antihistamine and anti-inflammatory foods. 

The Anti-cookbook and all liquid Anti-Detox Book, don’t treat any conditions, but feature a plethora of the high nutrient antihistamine and anti-inflammatory ingredients that have been instrumental in helping me feed myself on a limited diet. The Anti-cookbook features a six page list of antihistamine and anti-inflammatory foods and comes in regular and Paleo. 

The Low Oxalate Cookbook features antihistamine and anti-inflammatory rich recipes. 

Don’t miss the Low Histamine Beauty Survival Guide for non-toxic beauty tips, the skinny on histamine releasing (mast cell degranulating) beauty ingredients, antihistamine and anti-inflammatory beauty alternatives and the top brands natural brands I’ve found.

Take a peek at my other low histamine and antihistamine cookbooks for more high nutrient recipes and sign up to my mailing list for freebies. 

Recipes

Moist zucchini cake gluten and egg free (paleo)

No Comments 31 October 2015

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I fell asleep last night dreaming of a cake so moist that forks would slide through it like warm butter. Not sure why anyone was eating butter with forks in my fantasy but it seemed to make sense at the time. I often have intense sugar treat dreams when I’ve been exercising intensely or having a high stress time. Neither is the case right now, I guess I just felt I deserved something really delicious to console me. See the Halloween foodstuffs and decorations I ordered did not arrive here to me in France in time for this year’s post.

Rather than continuing to wallow over my misfortune, I decided to cheer myself up with a totally non-traditional but super wonderfully satisfying, nutritious treat.

While this cake does in fact have sugar (it’s coconut, but don’t fool yourselves, it’s still sugar!), it’s packed full of whole foods that make me feel pretty good about enjoying it.

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Right off the bat I’m gonna get loads of questions about the pistachios used as a garnish here. Nope, they’re not high histamine but yes you could still react nonetheless. And yup, people often have nut allergies (I don’t). If you’re not sure how you do with them, don’t use ’em! Use anything you like or just omit any garnish at all.

As with all my recipes, please view this recipe as a mere suggestion, a template for you to modify at will. The idea behind all my recipes and the books they’re in, is to show how I used high nutrient antihistamine and anti-inflammatory foods to heal my body, but they’re not meant to be followed to a T. I think one of the best things we can do for ourself is learn how to cook and my approach is pretty basic: bung it all in, heat it up and consume!

IMG_2050

I chose to use them because pistachios are full of carotenes (also found in carrots), vitamin E, vitamin B6, copper and iron, and they may help promote good cholesterol, as well as just generally fighting cancer and all that other great stuff [1]. A study published in Molecular Nutrition & Food Research, also found that pistachio oil significantly affects genes involved in immune response, defense response to bacteria and gene silencing [2].

Young Thai coconut, along with mature coconut possesses anti-inflammaotry and pain killing activity as well as being anti-bacterial [3]. The coconut meat rather than oil is always my first choice, but often impractical as carrying them home from the market is a bit of a bugger!

IMG_2063

This recipe uses chickpea or bean water (aquafaba) instead of eggs. I was never a fan of the flax “eggs” so was really excited to discover that it’s a great alternative. You can read all about how to replace eggs with bean water in this post.

In this low histamine recipe you can: replace the sugar with any other sugar, any gluten free flour in the same ratio, use any oil you like, use flax eggs rather than the aquafaba or use eggs if you prefer, and you can of course omit the garnish.

You will need a cake tin smaller than the size of a dinner plate. I didn’t have a tape measure to give you an exact size sorry!

Zucchini cake with cashew or coconut vanilla frosting and pistachio

Makes: 1 cake just smaller than a dinner plate

Ingredients:

Cake
2 cups grated zucchini
1.5 cups coconut sugar
1 cup chestnut flour
1/2 cup tapioca starch
1/2 cup coconut flour
1 cup coconut oil
9 tbsp aquafaba or 3 eggs
1 tsp raw vanilla powder
1 tsbp lemon juice
pinch salt

optional 
1 tsp baking powder/calcium carbonate/vitamin c

Frosting
1 cup soaked cashews or fresh young thai coconut meat
1/4 cup coconut nectar (omit if using the coconut meat)
1/4 cup water or coconut water
1-2 tsbp coconut oil
raw vanilla, to taste
1/4 tsp lemon juice
pinch of salt

optional garnish
1/4 cup pistachios, finely chopped
extra vanilla

Directions:

Cake

Pre-heat your oven to 200C/380F.

Combine the wet ingredients, then the dry, then mix them in with each other.

Pour into the cake tin and bake for about 45 minutes, depending on your oven.

Frosting

If using cashews, place in a blender with the coconut nectar, water or coconut water, vanilla, lemon and a pinch of salt. Process till smooth.

If using coconut: place meat in blender with its coconut water, vanilla, lemon and a pinch of salt. Process till smooth.

Remove cake from oven and allow to cool before removing from tin. You could place it in the freezer to speed up the process.

Use a spatula to smooth on the frosting.

Sprinkle with chopped pistachio if using, and or vanilla.

It’s finally here! Man Food – a high nutrient antihistamine and anti-inflammatory ingredient filled book geared towards guys, women who love to work out, yoga like they mean it, or just load up on healing nutrients. Features my personal shopping list of antihistamine and anti-inflammatory foods. 

The Anti-cookbook and all liquid Anti-Detox Book, don’t treat any conditions, but feature a plethora of the high nutrient antihistamine and anti-inflammatory ingredients that have been instrumental in helping me feed myself on a limited diet. The Anti-cookbook features a six page list of antihistamine and anti-inflammatory foods and comes in regular and Paleo. 

The Low Oxalate Cookbook features antihistamine and anti-inflammatory rich recipes. 

Don’t miss the Low Histamine Beauty Survival Guide for non-toxic beauty tips, the skinny on histamine releasing (mast cell degranulating) beauty ingredients, antihistamine and anti-inflammatory beauty alternatives and the top brands natural brands I’ve found.

Take a peek at my other low histamine and antihistamine cookbooks for more high nutrient recipes and sign up to my mailing list for freebies. 

————- REFERENCES —————

[1] http://www.nutrition-and-you.com/pistachio.html

[2] http://www.prnewswire.com/news-releases/new-study-reveals-pistachios-have-anti-inflammatory-properties-79413022.html

[3] http://www.ncbi.nlm.nih.gov/pubmed/20645831

Recipes

Warming plant protein rich soup

No Comments 19 October 2015

IMG_5740

You’ll notice there’s some ingredients here that are on some lists as high histamine. I talk quite a bit about how abandoning the low histamine/histamine intolerance diet is what I believe is helping me heal. But that doesn’t mean I’ve thrown all caution to the wind and am permanently out to lunch at Taco Bell. I’m just eating a high nutrient histamine-balanced diet with lots of antihistamine and anti-inflammatory healing herbs for my twin diagnoses of histamine intolerance and mast cell activation. How can I be diagnosed with both? Check out my post on diagnosing histamine disorders (histamine intolerance, mast cell activation disorder, mastocytosis) here.

You can read all about how keeping my inflammation rather than the histamine bucket empty means I can eat pretty much whatever I want now (though what I want is super healthy!) in my post “The inflammation bucket – or why I can now eat shrimp”. 

In this soup for example we have anti-inflammatory cancer fighting chickpeas and cancer inhibiting and fighting mushrooms, both of which appear on some lists as high histamine. They’re paired with a bounty of antihistamine and anti-inflammatory herbs. What makes them so? Mostly because they’re high in quercetin or luteolin, two bioflavonoids which possess antihistamine and mast cell stabilising properties. The latter means that they can prevent mast cells, an integral component of the immune system, from releasing or synthesising histamine and other inflammatory mediators like prostaglandin, leukotrienes, interleukin and many others, that then go on to wreak havoc in our body in the form of chronic inflammation. A little inflammation, or even a lot, when you’re sick, is a great thing. It helps us heal. Too much, or too much unnecessary inflammation can make us unwell.

In my life so far, pairing high histamine foods to those with opposing properties, has balanced things out and is helping me heal in a way that eliminating high histamine foods and living on not so nutritious ones never did. The histamine elimination diet was a part of my life for over two years. I was told I should only be on it for four weeks, but hey, if something makes you feel better, at least at the start, you’re going to keep at it right? But eventually my safe foods started turning against me and I had to come up with a different way of looking at things. It might be different for you – we are all very different, so do whatever helps you get where you need – list or no list!

Warming plant protein rich soup

Serves 1-2

Ingredients:

1 cup swiss chard
1 cup sliced zucchini
1 cup chopped basil, coriander, oregano, thyme
1/2 cup chickpeas, cooked
5 mushrooms
1/2 onion, chopped
1 clove garlic, pressed
olive oil

optional
1 tbsp hummus/tahini/cassava/tapioca flour
1/2 lemon, squeezed

Directions:

In a small – medium pot sauté the onions and garlic in a little oil or water till fragrant.

Add in the zucchini, mushrooms, herbs and sauté a little longer. Carefully pour in some water, just enough to cover the veggies and allow them to swim about somewhat freely. You can add in some lemon here if you use it and then add in the optional items if using.

Bring to the boil, add in the chickpeas and lower to a simmer for 20-30 minutes.

It’s finally here! Man Food – a high nutrient antihistamine and anti-inflammatory ingredient filled book geared towards guys, women who love to work out, yoga like they mean it, or just load up on healing nutrients. Features my personal shopping list of antihistamine and anti-inflammatory foods. 

The Anti-cookbook and all liquid Anti-Detox Book, don’t treat any conditions, but feature a plethora of the high nutrient antihistamine and anti-inflammatory ingredients that have been instrumental in helping me feed myself on a limited diet. The Anti-cookbook features a six page list of antihistamine and anti-inflammatory foods and comes in regular and Paleo. 

The Low Oxalate Cookbook features antihistamine and anti-inflammatory rich recipes. 

Don’t miss the Low Histamine Beauty Survival Guide for non-toxic beauty tips, the skinny on histamine releasing (mast cell degranulating) beauty ingredients, antihistamine and anti-inflammatory beauty alternatives and the top brands natural brands I’ve found.

Take a peek at my other low histamine and antihistamine cookbooks for more high nutrient recipes and sign up to my mailing list for freebies. 

Recipes

Autumnal garden vegetable soup

No Comments 15 October 2015

IMG_5713

The leaves turning various shades of orangey gold means heralds the arrival of soup season. I adore soup. It’s my first choice for lunch and often dinner. I remember being very excited on learning that the mast cell stabling and antihistamine quercetin is leeched from onions, green herbs and other healing foods, into the cooking water in the boiling process (like making soup) [1] rather than being destroyed.

When I’m feeling lazy or just don’t have time to cook properly, I’ll make one or two large vats of soup (different kinds) and then freeze them into individual glass tupperwares – yeah plastic also leeches into the soup sadly causing endocrine disruption [2]. I then just place it in a tub of hot water and then warm it up quickly or just stick it into a microwave if I’m in a bind on the road (I don’t have a micro at home).

I managed to find some really lovely purple carrots here – my favourite! They’re high in the same anthocyanins that make blueberries so brain healthy [4], but you can absolutely use any you find. Same goes for the squash/zucchini. I just happened to find some lovely yellow ones here to play with.

My guy isn’t so into the soup. Here’s a photo of what I made for him instead…

IMG_5711

I just split off some of the soup, added some lovely red lentil pasta I found in the local organic supermarket out here in France and then turned the heat up and uncovered the pot to burn off the liquid.

A little more olive oil, some fresh cracked black pepper…

Et voila – pasta!

Benefits [3]:

Antihistamine: onion, garlic, basil, thyme.

Anti-inflammatory: squash/zucchini, onion, garlic, basil, thyme, olive oil, chickpeas, lemon, tahini.

Please remember, even antihistamine and anti-inflammatory foods can hurt us, please always exercise caution and consult a medical practitioner before adding new foods. 

Autumnal garden vegetable soup

Ingredients:

1 large round yellow squash (yellow/green zucchini), quartered and then chopped
1 red onion, chopped
2 purple carrots (or any you find), sliced
1 yellow tomato (lower histamine than red) or an additional squash
handful of basil and thyme, finely chopped
4 tbsp olive oil
2 cloves garlic, pressed
1/2 cup chickpea/bean water or 1/4 cup of tapioca or your choice starchy gluten free flour to thicken soup
1/2 lemon, squeezed

optional – for you or family members

1 tbsp hummus or tahini (not low histamine depending on which list you follow)

1 tbsp good organic dijon mustard (mustard seed, salt, vinegar and nothing else)

Directions:

Please consider all ingredients just a suggestion. All vegetables, fruits and oils may be swapped for another. I am not on a histamine elimination diet anymore and so I added the optional ingredients and used the yellow tomatoes.

In a pot sauté the onions and garlic till fragrant. Add in the other veggies and herbs and cover with enough water that they swim around freely.

Bring to the boil and then lower to a simmer. Mix in the chickpea water, hummus or tapioca if using and allow to simmer for at least 20 minutes.

I like to serve with an extra smattering of fresh herbs and also a little drizzle of olive oil.

It’s finally here! Man Food – a high nutrient antihistamine and anti-inflammatory ingredient filled book geared towards guys, women who love to work out, yoga like they mean it, or just load up on healing nutrients. Features my personal shopping list of antihistamine and anti-inflammatory foods. 

The Anti-cookbook and all liquid Anti-Detox Book, don’t treat any conditions, but feature a plethora of the high nutrient antihistamine and anti-inflammatory ingredients that have been instrumental in helping me feed myself on a limited diet. The Anti-cookbook features a six page list of antihistamine and anti-inflammatory foods and comes in regular and Paleo. 

The Low Oxalate Cookbook features antihistamine and anti-inflammatory rich recipes. 

Don’t miss the Low Histamine Beauty Survival Guide for non-toxic beauty tips, the skinny on histamine releasing (mast cell degranulating) beauty ingredients, antihistamine and anti-inflammatory beauty alternatives and the top brands natural brands I’ve found.

Take a peek at my other low histamine and antihistamine cookbooks for more high nutrient recipes and sign up to my mailing list for freebies. 

——————— REFERENCES ——————–

[1] http://www.sciencedirect.com/science/article/pii/S0889157504000675

[2] http://www.scientificamerican.com/article/plastic-not-fantastic-with-bisphenol-a/

[3] The Anti-Cookbook, Yasmina Ykelenstam

[4] http://www.sciencedirect.com/science/article/pii/S0570178314000025

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