If you have histamine intolerance (HIT), only a diet low in histamine can help. We have youin this articlealready reveal which foods are rich in histamine and can therefore overwhelm the digestive system. And now we've put together some great low histamine main dish recipes that you can cook for dinner. Enjoyable eating is also possible if you have histamine intolerance!
Low histamine recipes with peppers
Gluten-free pasta with paprika sauce
Tomato sauce is the absolute classic for pasta. However, if you have histamine intolerance, you must eliminate tomatoes from your diet. Then you need a good alternative for a super aromatic and delicious sauce. The base for the sauce is a puree made from oven-baked red peppers. You can prepare it in larger quantities and then store it in mason jars in the fridge.
Ingredients for 2 servings:
300g gluten-free pasta
360 ml Paprika puree
1-2 tbsp olive oil (or other oil)
1 small onion (diced)
1 garlic clove (finely chopped)
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 tsp salt and pepper
some fresh basil to garnish
preparation:
– Heat the olive oil in a larger pot. Add the onion and garlic and cook until the onion is translucent.
– Now add the paprika puree, stir in the oregano and basil, bring to the boil briefly and then simmer over medium heat for about 5 minutes. Season with salt and pepper.
– Heat the water and cook the pasta “al dente” as recommended on the package.
– Add 1-2 tablespoons of pasta water to the sauce, drain the pasta and then add it directly to the pot with the sauce and mix. Serve immediately and garnish with fresh basil!
Stuffed peppers with quinoa (gluten-free, vegetarian, vegan, egg-free)
This delicious entrée made from peppers filled with carrots and quinoa scores with lots of antioxidants and fiber. Quinoa is also a brilliant vegan source of protein, with one cup of cooked quinoa containing 8 grams of complete protein. For a beautiful presentation, choose a combination of green, red, orange and yellow peppers.
Ingredients
1 tablespoon olive oil, plus more for oiling the baking sheet
1 red onion, chopped
150 g chopped carrots
7 peppers (6 for stuffing, 1 for cooking)
1 tablespoon chopped parsley
1 1/2 teaspoons ground cinnamon
3/4 teaspoon ground cumin
180g uncooked quinoa, rinsed and cooked according to instructions
Salt and pepper to taste
preparation
– First wash the peppers, cut off the top and remove the core.
– Heat oil in a large skillet over medium heat. Add the onion and saute until transparent, 8 to 10 minutes. Then add the carrots and chopped peppers and cook until they become soft. Then add the parsley, the spices (cinnamon, cumin) and the cooked quinoa and stir everything together. Season with salt and pepper and cook for another 1 to 2 minutes. Now let the filling cool until it is just warm.
– In the meantime, preheat the oven to 180°C. Grease a 23 x 33 cm baking pan with oil and set aside.
– Divide the quinoa mixture evenly among the remaining 6 peppers. Put the lid back on top.
– Cover with foil and bake for 30 minutes until the peppers are tender and juicy. Then remove foil and bake for another 30 minutes.
Turmeric Chicken Stir Fry with Sweet Potato Noodles
This amazing, healthy and powerful Turmeric Chicken Stir Fry is an anti-inflammatory and low histamine recipe. Perfect for those dealing with chronic hives, inflammation or allergies and following a gluten and dairy free diet.
634 kcal calories / Preparation time: 10 minutes / Cooking time: 15 minutes
Ingredients for 2 servings
1 Tbsp Coconut milk
2 chicken breasts, diced
1 red pepper, diced
1 cup broccoli florets
1 large sweet potato, spiralized or shredded
2 tbsp chopped parsley
1 Tbsp Sesame
1 lime for garnish
For the turmeric sauce
100 ml coconut milk
1 The Mandelbutter
2 cloves of garlic finely chopped
Juice of one lime
1 TL Turmeric
1 tsp sea salt
1/2 tsp ginger powder or more to taste
1/2 TL Pfeffer
Preparation:
– In a large skillet or wok, heat the coconut oil over medium-high heat.
– Add the chicken breasts and cook for 3-4 minutes per side or until the chicken is cooked through but not browned.
– Add peppers, broccoli and sweet potato noodles and stir for 2-3 minutes. The vegetables should remain a little al dente.
– While the chicken is cooking, whisk together the sauce ingredients and add to the pan. (You can also add more coconut milk if you want a little more liquid in the sauce).
– Cook for 2-3 minutes – enough for the sauce to warm up and coat the pasta.
– Taste and adjust the spices to your taste.
– Sprinkle with parsley and sesame. Serve with lime wedges.
Low histamine recipes – cauliflower chicken casserole
Cauliflower is not always easy to incorporate into low-histamine recipes. But this cauliflower chicken casserole is easy to make. It is a healthy but filling dish. The only downside is the cooking part takes an hour, so you can't really use this recipe if you are very hungry or in a hurry.
Cauliflower is low in histamine.
Chicken contains very little histamine.
Coconut milk is low in histamine and dairy-free.
Mozzarella is a low histamine cheese and is usually well tolerated.
Fresh herbs contain little histamine and are rich in polyphenols.
Preparation time: 10 minutes
Cooking time: 1 hour
Total time: 1 hour 10 minutes
You can also add rice!
Ingredients
900 g cauliflower florets
230 g mozzarella cheese, grated
4 THE Kokoscreme
2 stalks green onions, sliced (1 1/2 cups)
Chicken breast fillet, 2-3 pieces
1 garlic clove, minced
Fresh herbs (parsley, basil…) optional
Salt
preparation
– Preheat oven to 180 degrees.
– Bring water to the boil in a pot. Add cauliflower, cover and cook for about 10 minutes.
– In the meantime, cut the chicken breast into pieces. Place in an oiled pan and fry for a few minutes until the chicken is cooked through.
– Drain the cauliflower and place it in a baking dish.
– Mix the mozzarella and coconut cream in a large bowl. Add the onions, chicken and garlic. Stir well.
– Pour into the casserole dish and sprinkle with fresh herbs.
– Cover the baking dish with foil and bake for 25 minutes. Remove foil and continue baking until top is golden brown, 5 to 10 minutes.
Low histamine recipes with broccoli
Broccoli Fritters
Ingredients:
180 g Broccoli roeschen
Approx. 90 g palm kale Cavolo Nero (or kale)
300g frozen peas
1 Selleriestange
1 large onion
90 g oat flakes
50 g Tigernut flour
2 tbsp cooking liquid (water)
40 g pecans or macadamias (optional)
2 teaspoons mixed dried Italian herbs (e.g. rosemary, thyme and oregano)
1 tsp salt
2 tsp coconut oil
Preparation:
– Bring water to the boil in a large pot and add the cavolo nero (or kale). After two minutes, add the broccoli florets and let them cook for about 5 minutes. Then add the frozen peas and cook for another two minutes. Drain (reserving some of the cooking liquid) and set aside to cool slightly.
– Chop the celery and place in a food processor along with the broccoli, cabbage and peas. Process for a few seconds, making sure there is still some texture remaining. Place in a medium bowl.
– Meanwhile, heat some coconut oil in a small pan and fry the onion for 2-3 minutes (you can also add garlic if you want).
– Place the onions in a bowl with the broccoli mixture. Add the oats, tiger nut flour, chopped nuts of your choice (here pecans), some cooking liquid, herbs and salt.
– Mix everything well with your hands and form the patties. If the “dough” is too wet, adjust it by adding a little more oatmeal or tiger nut flour. If it is too dry, add a little more cooking liquid. This portion makes 8 large burger patties, approximately 1-1.5cm thick.
– Heat some oil in a large pan and fry the broccoli patties for 2-3 minutes on each side until golden brown. (Keep in mind that they burn very easily if the heat is too high.)
Optionally, you can serve the patties with yeast-free burger buns, salad, fresh or grilled vegetables and carrot ketchup.
Carrot ketchup
Ingredients for 600 ml
4 carrots, 3 orange and 1 purple (approx. 400 g in total)
1 apple
2 small red onions (approx. 80 g)
1 tsp coconut oil
¼ tsp salt
¼ tsp turmeric (optional)
¼ tsp paprika (optional)
Approx. 40 ml water
preparation:
– Clean and peel carrots and apples and cook in boiling water until soft. The mixture of orange and purple carrots then creates the red color of the histamine-free ketchup.
– Peel and quarter the red onions. Fry the onions in a little coconut oil in a pan until they start to caramelize.
– Check if the carrots and apples are done by piercing them with a fork.
– Add the carrots, apple and caramelized onions to the bowl of the food processor (or blender).
– Add the spices and some of the cooking liquid. (Reserve the rest of the cooking liquid in case you need to adjust the consistency after pureeing.)
– Mix everything well. Season with salt to taste.
– Serve with delicious sweet potato fries or vegetable fries.
