Recipes

Kholrabi (or zucchini) noodles with steak

No Comments 18 July 2015

IMG_2412

I’ll be traveling for the next few weeks with little access to a kitchen, so I thought I’d share a recipe from my latest book Man Food, that I’ve been craving. These can be made with kholrabi, zucchini, carrot or butternut noodles, any veggie really, as long as you have a spiraliser, also known as a Spiral Vegetable Slicer.

Kohlrabi, a member of the brassica family, exhibits H2 receptor antagonistic qualities on par with Ranitidine (Zantac) [1]  which is prescribed for acid reflux, heartburn and to people with mast cell activation and mastocytosis. Histamine antagonist is just medspeak for it’s an antihistamine. A histamine agonist meanwhile is something that enhances or boosts the binding of histamine to the receptors.

And here’s the thing that many people don’t know – antihistamines work by preventing histamine from binding to our four histamine receptors (H1-H4). So we won’t be getting symptoms relating to those receptors. But that doesn’t mean histamine isn’t still in the body…

Anyway, back to the noodles.

As always, use any protein tolerated. Even more plant protein. 

This recipe is laid out exactly as they are in Man Food: a nutritional breakdown and a list of which ingredients are antihistamine and anti-inflammatory. As with the Anti-Cookbook and the Anti-Detox, almost every single ingredient in the book is antihistamine and or anti-inflammatory. You’ll also see that all the recipes are high in many of the vitamins and minerals necessary for manufacturing the histamine-lowering DAO (diamine oxidase) enzyme, like vitamin b6, zinc, copper, magnesium, and more, while also being super high in anti-inflammatory and bone building vitamin k.

I wrote the book for my man, in response to his request for less salads, but I ended up eating everything in it, because my caloric needs have gone up since I’ve been exercising regularly again. You can read more about how I worked my way from anaphylaxis on the treadmill to exercising up to 10 hours weekly in this post on histamine intolerance/mast cell activation and exercise.

INGREDIENTS

2 steaks, sliced lengthways

2 kohlrabi, spiralised into noodles

1 cup red cabbage, finely sliced

1 onion, chopped

1/4 cup shaved fennel

2 cloves garlic, pressed

Handful chives, finely chopped

Handful coriander, finely chopped

Handful basil, finely chopped

2 tablespoons grated turmeric

2 tablespoons grated ginger

2 tablespoons apple cider vinegar or lemon

Olive oil

Nigella seeds

Optional

1 cup oyster mushrooms, chopped

1 tablespoon organic mustard

1/2 teaspoon paprika

1/2 teaspoon asafetida

PREPARATION

Drizzle a little olive oil in a pan over low heat. Add in the onion, cook until soft, then the kohlrabi, garlic, fennel, coriander, basil, nigella, and mushrooms, paprika and mustard (if using). Once fragrant, add in the beef and cook through. Serve with chopped chives.

BENEFITS

Zinc: 562%, Vitamin B12: 554%, Vitamin C: 469%, Vitamin B6: 452%, Vitamin B3: 451%

Antihistamine properties: turmeric, ginger, garlic, onion, kohlrabi, chives, coriander, basil, fennel, nigella seeds, asafetida.

Anti-inflammatory properties: red cabbage, turmeric, ginger, garlic, onion, kohlrabi, chives, coriander, basil, fennel, nigella seeds, asafetida, mustard, paprika.

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. 

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

————- REFERENCE———–

[1] http://www.hygeiajournal.com/downloads/134891188421-26%20Kirti%20V%20Patel%20.pdf

 

Recipes

Man Food

No Comments 14 June 2015

man food

Please note: this book, as all my others, comes in digital/ebook format only. 

You can buy Man Food here.

Hello boys!

Here it is finally: man-sized recipes for histamine intolerance and mast cell activation.

Geared towards guys, ladies with healthy appetites and anyone who loves to work out, yoga like they mean it, or just generally load up on healing nutrients.

This book, like the Anti-Cookbook and Anti-Detox books, is bursting with phytonutrients, particularly the the bioflavonoids quecetin, luteolin and rutin, concentrated extracts of which have been shown to stabilise mast cells in medical studies.

This dairy and gluten free book has nut free options, and grain or grain-free offerings, you can 100% go either way. There’s a section on how to substitute flours and sweeteners, and tons of information on healing inflammation through nutrition. Recipes in here feature multiple, exhaustive substitution options, as well as offering suggestions on how to spice things up for family members, or add extra calories and protein to meals.

Almost every single ingredient in this book has been chosen for its antihistamine or anti-inflammatory properties (often both).

You can make the recipes in this book as simple or as lush as you’d like. This is a book you’ll grow with, adding ingredients in steps as your body heals.

This 170 page book contains a selection of breakfasts, lunches & dinners and sides.

Paleo alert: this book contains some lentils, chickpeas and  white beans, which are interchangeable with each other, but cannot be totally omitted. Other than that it’s pretty paleo compatible as the recipes all feature grain free options. 

Please note: my books are not a medical treatment. While the aforementioned bioflavonoids have been shown to prevent mast cell degranulation and act as an antihistamine in medical studies, no studies have examined their consumption as a part of a generally anti-inflammatory diet. 

It’s finally here! Man Food – a high nutrient book geared towards guys, women who love to work out, yoga like they mean it, or just load up on healing nutrients. 

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. 

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

man food

Recipes, VIDEO

Video! Roasted Butternut Squash, Shallot and Saffron Soup

No Comments 03 June 2015

Here it is! My first professionally shot video series. First up, a little something from my all liquid Anti-Detox book. There are times in life where we just need to kill the inflammation, be it histamine induced, or caused by any of the other inflammation spawning elements released from mast cells when the body is having a bit of a meltdown. I consider this book to be an inflammation busting cleanse, that just also happens to be low histamine as well.

Why liquid? Dr. Fuhrman (my nutritional hero) points out that liquids put less stress on the digestive tract as well as requiring less enzymes to be processed. It’s also what so many of you have written in to request!

You’ll find two juices/smoothies/juicies per day, in addition to very high nutrient antihistamine and anti-inflammatory ingredients. You absolutely do not need to use this book as a cleanse, you can simply work these recipes into your existing diet.

As with the Anti-Cookbook, nothing in this book is here without purpose. Every single ingredient here is antihistamine and/or anti-inflammatory. Recipes have subs for lower oxalate.

11

The Anti-cookbook and all liquid Anti-Detox Book, don’t treat any conditions, but are high in 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. 

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

Roasted Saffron Butternut Squash Soup

Prep Time: 15mins  | Cook Time: 60mins  | Servings: 4-6

Butternut, my saviour on so many inflammatory blow outs. Teamed with quercetin rich shallots and thyme here, which are also antihistamines, it’s really hard to go wrong with this soup. Don’t feel you have to use the chili, it’s totally optional. I find it to be very healing, but it is a nightshade and so may aggravate inflammation in some.

This soup is lovely, thick and creamy. You could freeze half of the coconut milk and then blend in at the end for a cooler/vichyssoise style soup for the sultry summer nights. This recipe varies a little from the one in my video…I rarely make a recipe the same twice! 

INGREDIENTS

1 butternut squash, cubed

8 large shallots (or 16 small/medium ones), peeled and sliced in half

10 threads saffron

1/2 cup finely chopped chives

4 cups coconut milk/cream (or your dairy free choice)

4 cloves garlic (I use an entire head), peeled

1/2 cup thyme

pinch of cayenne pepper, or 1/2 small fresh red chili

olive oil

PREPARATION

Pre-heat your oven to 180C/350F.

Place the butternut squash, shallots and garlic in a roasting tray. Sprinkle with thyme and drizzle with a little olive oil and season, if desired.

Bake for 20-30 minutes, depending on oven.

Transfer to pot, pour in coconut milk/cream, depending on desired thickness, and add in the saffron threads.

Bring to the boil and then simmer for up to 30 minutes. Place soup in blender and process until smooth.

Garnish with chopped chives, a drizzle of olive oil and a squeeze of lemon if tolerated.

BENEFITS

Vitamin A 1192%

Vitamin C 286%

Vitamin E 41%

Vitamin K 72%

Thiamin 49%

Vitamin B6 79%

Pantothenic Acid 40%

Folate 78%

Iron 122%

Magnesium 139%

Omega 3 206mg

Recipes

Gluten free zucchini pasta with creamy vegan sauce (low histamine)

No Comments 11 May 2015

image1

 

So I made a decision to just go ahead and post recipes with my instagram shots – it just means I’ll get more recipes up here but you’ll have to deal with it while I figure out the tripod and iphone framing issues sorted!

Today’s post-yoga lunch was one of my absolute favourite new dishes: gluten free zucchini pasta with a creamy vegan sauce made from white beans. You can go ahead and sub the beans with coconut cream, my creamy artichoke pasta recipe or by using some steamed cauliflower. It’s all good believe me.

The zucchini pasta is my go to for pretty much everything since finally taking the plunge into 100% grain free territory. Ok, I guess more like 99% realistically as when I’m in a jam while traveling I’ll relax my kung fu grip on diet. Just get yourself a vegetable slicer – this is the one I use: Paderno World Cuisine A4982799 Tri-Blade Plastic Spiral Vegetable Slicer. My favourite veggetti is made from zucchini, butternut squash or kholrabi (Have some new ideas for me? Post them in the comments below please!).

Some with histamine intolerance or mast cell activation may react to bell pepper which is a nightshade. You can go ahead and omit that, especially if you’re using red onion. It’s mostly for the colour and for extra nutrients and anti-inflammatory benefits. You could sub with a little boiled beet, or beet juice, or a couple of carrots.

If you decide to go bean free (I know everyone’s afraid of the big bad lectins!) consider that they’ve been shown to possess antihistamine and anti-cancer properties as I talk about in this post.

Nutritional benefits:

Please remember studies on these foods are often conducted in test tubes or animals, not on people, and that antihistamine foods can still cause reactions. All the foods I post are absolutely tolerated by me, but not in the first few months on the diet. As your inflammation bucket empties you should be able to tolerate more and more foods. You can search my site for the studies I have linked to that show the properties of these foods, I’m no longer including them in every single post as I keep repeating myself! You’ll also find a six-page list of high nutrient antihistamine and anti-inflammatory foods and the studies in the Anti-Cookbook.

Antihistamine: red onion, garlic, basil, turmeric, beans.

Anti-inflammatory: red onion, garlic, basil, turmeric, beans, olive oil, paprika, cayenne, bell pepper.

Gluten Free Zucchini Pasta with Creamy Vegan Sauce

Servings: 2 | Difficulty: Easy

Ingredients:

2 large zucchini
1 cup white/cannellini beans
1 red onion, finely chopped
1/2 red bell pepper
1-2 cloves garlic
lemon, squeeze of
olive oil
handful basil, half of it finely chopped
1/2 tsp grated turmeric

optional
2 tbsp coconut sugar
1/2 tsp paprika
pinch cayenne pepper

Directions: 

Drizzle a little oil into a large pan and begin sautéing half the onions. I like to add a cup of cancer-fighting Portobello mushrooms at this point but they appear on some lists as high histamine (Dr. Furhman says they’re fine for HIT). Meanwhile toss the beans, other half of the onion, bell pepper, garlic, turmeric, a plash of olive oil and half the basil. Blend, adding a dash of water if needed. Add in the coconut sugar, paprika and cayenne if using. Pour the bean mixture into the pan and mix it all up over low heat.

Now grab the spiraliser and get cracking! It should take you about 60 seconds to pasta-fy those zukes, but take as long as you need. Once done, add them to the creamy sauce. The zuke pasta will release some water as cooked which will thin out your creamy sauce, but don’t overcook it. I just cover it and let it cook for about five minutes in total.

Kid tip: peel your zukes before spiralising. They won’t know they’re not pasta – I’ve tried this out on little ones…

The Anti-cookbook and all liquid Anti-Detox Book, don’t treat any conditions, but are high in 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. 

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

Recipes

GF pancakes with mango coconut custard

No Comments 17 April 2015

photo 3

Not into grains? That’s fine, see my photo below for an alternative way to enjoy the filling all on its own. I love this stuff for desserts!

Gf oat crepes with mango coconut cream and berries

Prep Time: 15 mins | Servings: 4-8 crepes

Ingredients:

Crepes
1/2 cup gf oat flour (or your gf flour of choice, like rice for example)
1/2 cup coconut milk (or your choice of df milk)
1 tbsp date syrup/1 whole date/1 tbsp coconut sugar/4 grapes
1 tbsp coconut oil
2 eggs
pinch raw vanilla powder

Filling
1 mango
2 tbsp biona coconut bliss or young Thai coconut or 2 tbsp shaved/shredded coconut with 2 tbsp coconut oil
1 cup blueberries
1/2 cup raspberries/blackberries (or your choice low histamine berries or other fruit)

Optional: shredded/dried coconut for serving

Preparation:

Crepes

Whizz the crepe ingredients in the blender. Heat a little oil in a medium pan on low-medium heat. Pour in about a ladle of batter, twisting the pan around as you do, to make sure you get an all round really thin coating. In about 1-3 minutes, flip over and cook through on the other side.

Place on a plate and get the next one going.

I normally have two pans on the go so I can actually enjoy my breakfast with the family. 

Filling

Blend everything but the berries.

Serving

Place the filling onto a quarter of the crepe and then top with some berries or fruit of choice. Fold the crepe over in half, then fold again till you have a triangle (as the photo above).

Decorate with more berries/fruit and shaved coconut. I then drizzled a bit of date syrup (to make it look pretty!).

If you’re not into grains, serve the filling in a bowl as below. That’s how I usually have mine.

photo 2

 

The Anti-cookbook and all liquid Anti-Detox Book, don’t treat any conditions, but are high in 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

GF Paleo pancakes with coconut cream

No Comments 04 April 2015

IMG_1904

There’s a transition happening in our household. We’re getting ripped!

In the work out sense that is.

And though I’m not a fan of any particular dietary dogma, I can’t deny that cutting carbs and increasing protein seems to lead to that six pack I rather fancy developing.

I’ll never forget the day my kung fu teacher punched me in the stomach (nowhere nearly as hard as he could have) and declared in shock “But you DO have strong abdominals! I never realised.”

It was that, rather than the punch to the gut, that blew the wind out of my sails. In one deft verbal strike my teacher had hit straight to the heart of the matter – somewhere, buried underneath layers of bloating, lay well developed stomach muscles capable of taking a decent punch. Years have passed, during which crunches, pilates, kickboxing and intensive yoga have all worked their magic on my abs, as has eliminating all bloating from that area (probably by fixing my “leaky” gut) – check out the before and after photos…

photo

Before fixing my “leaky” gut

photo1-e1407245278382After…this photo was taken last summer, before starting kickboxing and yoga.

You’ll find more on how mast cells/histamine ties into the “leaky” gut/intestinal permeability issue and how I fixed mine in this post.

But something was still missing. So, in the interest of seeing if I can get my dream body – a healthier, curvier, more ab-sticky-outy version of the stick insect figure I sported in the past, I’ve decided to see if I can make a less meaty, bean avoiding version of paleo – one that’s mostly plant powered. We’re still eating some animal protein (very little in my case) but I am upping the plant proteins.

This though is an extravagant recipe.

I do not eat this daily, or even weekly. I saved mine as an extravagant dessert, in the evening.

Don’t worry if you see something you don’t tolerate. There’s sooooooo many variations on these pancakes. I used my pancake recipe found in the Anti-Cookbook (regular and paleo) as a base.

My personal preference is to use fresh young Thai coconuts for the cream. I really, really, hated coconut until I tried this unbelievably creamy and indulgent goo. It makes the most amazing desserts. If you can’t do coconut, you can go ahead and use (preferably home made) almond butter (low histamine), cashew cream (depends on the list), tahini (again depends on the list)  mixed with some sweetener, or you can just blend up some dates (on some lists as high histamine – I eat them because they’re anti-inflammatory) with your choice of dairy free milk and add in a couple of tbsp of arrowroot flour, tapioca or kuzu starch to thicken it up.

Read why I don’t follow lists and how the inflammation bucket, rather than the histamine bucket, means I can now eat pretty much whatever I want.

This is a really decadent recipe but it still includes a number of healing foods, while being high nutrient real food overall.

Antihistamine: blueberries, ginger, turmeric, apple.

Anti-inflammatory: almonds, chestnut, coconut, apple, ginger, turmeric, vanilla.

I do not recommend agave or any other liquid sweeteners for people who are still dealing with a lot of inflammation. Sugar causes inflammation. It’s that simple. I can’t see how anyone can deny that nowadays. While something like agave or rice syrup, which are almost totally devoid of healing nutrients, might technically be listed as low histamine, they are just liquid sugar. Dates, while they appear on some lists as high histamine, are full of anti-inflammatory goodness (though also mega sugary!). My choice is always to go with the whole food, which is why I prefer dates and coconut sugar over the rest. But at the end of the day, sugar is still sugar and I try to consume as little as possible.

But hey, I’m human!! And so, here are my pancakes…

GF paleo mini pancakes with coconut cream and blueberries

Makes about 6-8 mini pancakes

Pancakes

1/2 cup almond flour
1/3 cup chestnut flour
1/4 cup coconut/almond/your choice of dairy free milk
1/2 small apple
2 tbsp coconut oil
3 eggs
pinch of salt
pinch of raw vanilla powder (optional)

Optional
pinch of raw vanilla powder
2 tbsp grated ginger and turmeric

Coconut cream

the meat of 1 young Thai coconut
or
1 can coconut cream, flipped over and refrigerated overnight
1/4 cup liquid sweetener (I used agave)

Garnish

1 cup blueberries

Preparation 

Coconut cream

Fresh coconut

Blend up your young Thai coconut meat with a little sweetener (or not). I use agave here simply to preserve the lovely porcelain colour of the coconut. I have used coconut sugar in the past for a lovely toffee like flavour. It’ll literally be the texture of cream.

Canned coconut

Open your flipped over can (the right way up) and scoop out the hard white coconut cream that has collected there. Transfer to a blender and whip with some sweetener (or not) till fluffy!

Pancakes

Seriously – do you have time to combine the wet and dry ingredients separately? I don’t, so I just toss everything into a mixer/blender and combine.

Heat a little oil in griddle/pan – I use coconut. Pour in just under a ladle full of batter into the pan and cook through and then flip over. Repeat till batter is finished.

Add coconut cream on every layer of pancakes and smoosh some blueberries in there too, and so on, till you get a nice stack. I drizzled mine with a little extra date syrup for the photo, but you could use agave, coconut nectar or nothing at all!

Happy weekend xo

The Anti-cookbook and all liquid Anti-Detox Book, don’t treat any conditions, but are high in 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

Anti-inflammatory gluten free zucchini wrap

No Comments 01 March 2015

photo

 

Hi everyone! My apologies for the photo. My amazing new farmhouse kitchen was due to be finished by today but sadly, as has happened a number of times, things aren’t quite done yet. So that means my little photography corner wasn’t ready for me to shoot this FABULOUS gluten free wrap “bread” I whizzed up for lunch today.

As always, food is my medicine, so you know this recipe is bursting with the antihistamine and anti-inflammatory high nutrient foods that have been helping me heal from mast cell activation/histamine intolerance!

I know a lot of people are anti-lentil (because of the lectins), but I have never removed them from my diet. I’m not saying I eat them daily, but they are a staple in my kitchen, especially lentil flour, which I adore. I say everything in moderation, even histamine, and so my diet is a histamine-balanced one, rather than low histamine. You can read more about why here.

Like with all my other recipes, you can omit pretty much any ingredient, or swap it out for something else you tolerate better. I list a bunch of subs below.

I chose to serve up our flatbreads with raw anti-inflammatory swiss chard, sweet potato falafel (in the DAO Cookbook) and hummus (tons of great recipes online!).

The breakdown

Antihistamine: turmeric, ginger, water chestnut flour, zucchini, red onion [1}.

Anti-inflammatory: turmeric, ginger, water chestnut flour, zucchini, red onion, lentils, olive oil [2].

Anti-inflammatory Zucchini Bread

Ingredients:

1/3 cup water chestnut flour
1/3 cup lentil flour
1/2 cup water
1/2 medium zucchini
1/4 red onion
2 cloves garlic (or to taste)
2 tbsp olive oil
small chunk ginger
small chunk turmeric

Directions:

Pre-heat a non-stick pan or griddle.

Buzz all ingredients in a blender.

If your pan is super non-stick, or if you have a griddle, go ahead and add a bit more water to your mixture before making.

Spoon a ladle-full into onto the pan or griddle, as if making a crepe (thin pancake). Use a spatula to thin out, widening the crepe.

Should cook through in a couple of minutes, flip over. Serve with falafel, as a burrito, smeared with hummus, you name it, just go wild!

The Anti-cookbook, while it doesn’t treat any conditions, due to its high nutrient, antihistamine and anti-inflammatory ingredients, has been instrumental in helping me feed myself on a limited diet. It features a six page list of antihistamine and anti-inflammatory foods. It 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.

If you’ve found this information useful I’d appreciate your support (at no extra cost to you!) – please check out my online store for your health foods, supplements, kitchen items and beauty product purchases. Affiliate sales through my online store go towards maintaining the website, funding travel to interviews and purchasing all the lovely foods for my free online recipes. You’ll find these items in the “Shop with us” drop down menu on my homepage.  

Please don’t forget antihistamine, pain killing foods can still hurt us, so please always check with your doctor before adding new foods to your diet. 

Recipes

Merry Christmas!

No Comments 24 December 2014

cocktailsandcanapescover

Hi all – I’ve been desperate to share my Christmas books with you but have been having major issues with my online store. A new one will be up in the new year finally. But better late than never…

As with all my books, these, though super tasty, are stuffed full with antihistamine and anti-inflammatory ingredients. I’ve left the descriptions here a little vague simply because the recipes are incredibly versatile – you can trade most ingredients with other things, even the main ones. For example, the kebabs can be made with any protein you like, the pecan pie with any nut you like, or any fruit! Just takes a little imagination…

happyholidayscover

From now till December 31st, you’ll receive two free ebooks with the purchase of any cookbook. They will be bundled in with your main download.

Happy Holidays – 50 page ebook of recipes for family enjoyment. 

Turmeric glazed Cornish game hens

Garlic & Rosemary duck

Creamy mash

Cranberry sauce two ways and compote

Fritters

Stuffing

Gingerbread cookies

Crumble/crisp

Eggnogg

Pecan pie

Sweet potato pie

Cocktails & Canapés – 45 page ebook for entertaining at home (or even just for the family)

Cocktails (totally delish without the alcohol too!)

White Russian

Sugar free mojito

Watermelon and ginger martini

Ginger martini

Sex on the peach

Canapes

Zucchini summer rolls

Mini falafel with dip

Forest pudding

Plantain chips

Pakoras

Crackers

Vietnamese rolls

Mini kebabs

Salmon (or other protein) balls

Samosas

Hope you enjoy them as much as we did!

Happy holidays!

xo

Recipes

Snack time! Gluten free lentil “pita” chips (vegan)

No Comments 10 September 2014

low histamine recipes crackers

I’ve got snacking on the brain. Not actual in between meals snacking, but finger foods that are super quick to prepare and store easily for days when I’m eating on the run.

These lentil pita chips, like all my recipes, are highly customisable. When I first made these, I literally just dumped an indeterminate amount of lentil flour, an assortment of antihistamine and anti-inflammatory herbs and some olive oil into the blender and dove straight for the oven with barely a coherent plan in mind.

I had a mutiny on my hands see. We were in the south of France to help good friend’s brother get his health on track, when I broke the news that even my delicious gluten free, fruit sweetened, antihistamine and anti-inflammatory muffins should not be consumed daily when dealing with pre-diabtetes, a heart condition and excess weight.

Sign up to my mailing list to score your copy of the upcoming high nutrient, gluten free, mini muffin book – that’s only going out to all you lovely subscribers.

So, as you can imagine, coming up with a healthy, tasty treat, in a hurry, seemed like a great idea. I’m happy to say they were devoured by the whole family, not just those on my “special” diet. And this raises a point – the anti-diet is in fact something I feel might be of benefit not only to those with histamine intolerance/mast cell disorders, but also those with generally inflammatory conditions – like cardiac patients. I share a number of studies on the link between mast cells/histamine and cardiac problems, including heart attack in the Low Histamine Lifestyle 101 Book, but you can find the same information by googling “histamine or mast cells + cardiac”. At the very least, going super duper high nutrient is better than the usual fare people indulge in (I simply call it “garbage”), but please consult with your doctor before making any dietary changes of course. 

While I have you here – don’t be afraid to experiment. When I first started blogging I decided not to specify exact amounts for herbs, garlic and onion, which is because I eat for health, so stuff as much in there as I can, and I don’t pretend to be a Michelin starred chef, or even an actual chef, but rather a layperson who is spreading the gospel that healthy low histamine doesn’t mean exiling your taste buds to a culinary Siberia. But people kept freaking out, and so now I do.

Please understand: ALL recipes are there to be messed with (whether my own or that of others) and it’s important to be ready for failure and have a sense of humour about it. I do know it can get expensive when we’re dealing with items that aren’t run of the mill, so use your best judgement of course. It is however important to understand the fundamentals of flavour and balance in recipes (a number of great books out there), so that you can really freestyle it. I’m a big lover of learning it all the right way just so that I can tear it all down and create something truly fabulous that’ll make my senses trill.

This recipe (as all the others in my cookbooks) is packed with incredible healing ingredients:

Antihistamine: quercetin rich onion, garlic, coriander, thyme, basil [1].

Anti-inflammatory: thyme, onion, garlic, coriander, thyme, basil, olive oil [2].

These crackers are da BOMB when served with any of the antihistamine and anti-inflamatory rich soups in the all liquid Anti-Detox.

Lentil crackers

Ingredients:

2 cups lentil flour
water (about 1/4 – 1/2 cup, depending on desired thickness)
1/2 onion
1 clove garlic
4 tbsp olive oil
6 tbsp thyme leaves (or to taste)
handful finely chopped basil
handufl finely chopped coriander

optional: salt and pepper

Directions:

Pre-heat oven to 180C/350F. 

Add the flour, onion, garlic, olive oil, thyme, basil and coriander into a food processor, drizzle in some water and then work lightly till a ball of dough forms. 

If you have oxalate issues, pre-soak the lentil flour in the water for at least a few hours. This has been shown to lower oxalate levels

Spoon onto a pre-oiled baking tray and use a knife to score into triangles. 

If your mixture is too liquidy, don’t panic, just bake for at least 10 minutes, then score with a knife and return to the oven. 

Bake for about  15-20 minutes (depending on thickness) and then flip over for another 15-20. Remove from oven, break apart and serve with your choice of dip.

You’ll find a collection of all liquid high nutrient antihistamine and anti-inflammatory rich recipes for days when my histamine bucket overflowed in the new Anti-Detox book

The Anti-cookbook, while it doesn’t treat any conditions, due to its high nutrient, antihistamine and anti-inflammatory ingredients, has been instrumental in helping me feed myself on a limited diet. It features a six page list of antihistamine and anti-inflammatory foods. It 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.

If you’ve found this information useful I’d appreciate your support (at no extra cost to you!) – please check out my online store for your health foods, supplements, kitchen items and beauty product purchases. Affiliate sales through my online store go towards maintaining the website, funding travel to interviews and purchasing all the lovely foods for my free online recipes. You’ll find these items in the “Shop with us” drop down menu on my homepage.  

Please don’t forget antihistamine, pain killing foods can still hurt us, so please always check with your doctor before adding new foods to your diet. 

———————REFERENCES———————

[1 + 2] Yasmina Ykelenstam, The Anti-Cookbook. 2012.

Recipes

Antihistamine rich artichoke Soup

No Comments 22 July 2014

antihistamine artichoke soup

As you may have heard, I recently released the Anti-Detox, a new book of high nutrient antihistamine and anti-inflammatory rich all liquid recipes for those days when when I was feeling my histamine bucket gearing up to splurge all over the place.

This is a recipe I really wish had gone in there, but the wonderful chef Edward O’Neill (of The Naked Radish) and I just met out here in France, coming up with this recipe for a super healthy themed lunch, and hey, now you’re getting it for free!

And looking for the upside is pretty much what this blog has been about since its inception. “Condemned” to the weirdest diet I had ever heard of (and believe me, there have been some doozies, more on that in the Anti-Detox book) in 2010, I pretty much went to pieces when I realised I’d have to cut out all my favourite foods, but at the same time my type A, controlling personality breathed a massive sigh of relief at the thought there was a way to take charge of my insanely frightening health decline of the previous years.

And there really was. I’m so grateful that I was initially diagnosed with histamine intolerance and told the only treatment was diet, because once I got my mast cell activation diagnosis, you better believe those folks thought I was completely barking mad when I told them I was managing my symptoms through lifestyle changes alone (thank you very much) and that I had no intention of taking multiple meds so I may once again enjoy “real” food. The items under discussion: pizza, pasta, coca cola. It was my turn to look at them as if they’d lost the plot, telling them I no longer considered said items to be “food”.

Which brings me to the point of today’s post (other than sharing a delicious healing recipe with you of course!): gratitude.

I can honestly say that gratitude is something that had been missing from my vocabulary.

While I certainly knew many people far better off than me, I definitely led a very privileged life. The wheel of fortune spun fast and hard for my mother, causing many upheavals and instability, but there was never a shortage of shopping trips, tech gadgets and trips around the world when I was growing up. Flying around in private jets, beautiful boats, champagne and all that jazz were pretty much the norm. And yet, my mother and her friends often lamented my completely blasé attitude (direct quote heard many times) towards this bounty. Eventually unable to process why I couldn’t enjoy any of it, I escaped, cutting contact with all my friends and everything associated with my home town – running off to work 16-20 hour days as a journalist, grounded by the horror of “reality” around me.

But this entitled attitude followed me into my work life and more frighteningly into my health struggles. I believed that good health was my god given right and that I had every reason to scowl my way through life because I was shortchanged.

Pouting, crying, railing against my misfortune in not being able to enjoy the very things I had rejected decades before, I fed the toxicity I was sure I had left behind in my home town. But of course, in leaving home I still had not addressed the root of my malaise: my inability to give thanks and my gratitude to the universe, my mother and all my wonderful friends who scratched their heads in bewilderment the day I tossed them aside with as much ceremony as the kleenex I used to violently empty my inflamed sinus passages into.

So it’s time to reflect on what’s going into my gratitude diary tonight:

I am grateful for having found all you amazing people who have allowed me into your lives, inspiring me to continue my research and blogging, in addition to supporting my work so that I can actually feed myself while I do so!

I am grateful for having experienced extreme adversity in life, for me at least, it was a necessary part of the learning process.

I am grateful to this illness for having taught me how much I value being alive (there was a time I craved oblivion) and for forcing me to become the absolute healthiest I have been in my entire life.

I am grateful for all the wonderful people who have come into my life now that I am ready for them.

I am grateful to my (not so extended family) P&RS, for their tireless work in helping me understand that I am a human being of value who deserves to be treated as such, and for the latest addition to their brood, who I can’t wait to meet.

I am grateful to my mother, she did the absolute best she could and I’m very thankful it was more than enough to raise me as an (eventually) grounded person with an incredible toolkit that made me into a successful journalist.

I am grateful to HM for being my surrogate mom, best friend, cousin, confessional priest, who, even when I was at my absolute lowest in life, never made me feel like I was.

I am grateful to B for more than I can adequately express in words. I think I have tried in a couple of letters, but just in case I haven’t: thank you for providing me a haven of healing in the care of one of the most enlightened and inspiring beings I have known. I have learned more about myself from our talks in the last few weeks, than in a lifetime of searching for answers. I’m sure you’ll be getting more gratitude letters from me in the near future…

And I am of course very grateful to this healing soup and all others that have allowed me to regain control of my health.

Now, before we dive into the recipe du jour, I’d like you to make me a promise: you’ll get yourself a nifty little diary to keep at your bedside, and fill it with at least five things your grateful for, nightly. Why? Gratitude has been shown to lower inflammation, boost quality of life and increase happiness [1]. Not bad for something that can be practiced in as little as a few minutes a day, right?

Antihistamine and anti-inflammatory rich artichoke soup

Nutritional breakdown:

Antihistamine: artichokes, onion, garlic, broccoli, thyme, basil, chives.

Anti-inflammatory: artichokes, onion, almonds, coconut, garlic, lemons, broccoli, mushrooms, thyme, olive oil, chives, basil.

Ingredients:

6 large artichokes
1 large brown onion
1/2 cup almond/coconut milk
1/2 cup artichoke water
3 cloves garlic
2 lemons cut in half
1 cup broccoli juicing leftovers (or chopped broccoli)
1 cup mushrooms (optional, some believe them to be high histamine – you can use 1/2 cup chopped asparagus or more broccoli)
handful thyme
olive oil

garnish
very finely chopped chives 

drizzle
1/4 cup olive oil
1/2 cup basil
1/2 clove garlic
squeeze lemon juice

Directions:

Clean the artichoke by peeling off the leaves and furry bit, till you’re left with just the hearts.

Place in a pot with the lemons and then pour in enough water to cover. 

Bring to the boil then simmer for 30 minutes. 

Sauté the garlic, onions, mushrooms (if using), broccoli juicing leftovers and thyme in a little olive oil till soft. 

Blend with the almond/coconut milk, half a cup of the artichoke water and the veggies. 

Garnish with chives and drizzle. 

You’ll find a collection of all liquid high nutrient antihistamine and anti-inflammatory rich recipes for days when my histamine bucket overflowed in the new Anti-Detox book

The Anti-cookbook, while it doesn’t treat any conditions, due to its high nutrient, antihistamine and anti-inflammatory ingredients, has been instrumental in helping me feed myself on a limited diet. It features a six page list of antihistamine and anti-inflammatory foods. It 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.

If you’ve found this information useful I’d appreciate your support (at no extra cost to you!) – please check out my online store for your health foods, supplements, kitchen items and beauty product purchases. Affiliate sales through my online store go towards maintaining the website, funding travel to interviews and purchasing all the lovely foods for my free online recipes. You’ll find these items in the “Shop with us” drop down menu on my homepage.  

Please don’t forget antihistamine, pain killing foods can still hurt us, so please always check with your doctor before adding new foods to your diet. 

————–REFERENCES————–

[1] http://www.sfgate.com/health/article/Berkeley-center-funds-gratitude-research-4091181.php

WHAT FOLKS ARE SAYING …

As someone who struggles in the kitchen at the best of times, this book (Low Histamine on the Go) is a godsend. BB.

NEW EBOOK!

Join Us!

Histamine Lowering Probiotics

HIGH NUTRIENT RECIPES

All liquid Anti-Detox

Archives

Categories

© 2015 THE LOW HISTAMINE CHEF