ON THE GO THE LOW HISTAMINE CHEF
The Low Histamine Chef
ON THE GO
Copyright The Low Histamine Chef 2012 i
DISCLAIMER The following recipes have been carefully formulated, drawing from my years of experience as someone with high histamine, from the experiences of those who have followed my blog and my time in the care of histamine researcher, Dirk Budka. These recipes are not intended to treat any medical condition. However, many, including myself, have found this nutritional guide to be of great use at a time when, unfortunately, little is still known about this condition. I am not a doctor and as such I am not able to diagnose or treat any medical condition. You are responsible for knowing your current histamine level and about any allergies you may have. I cannot be held responsible for any injury resulting from undiagnosed allergies or intolerances. Please consult your healthcare practitioner before sampling these recipes. A number of recipes refer to the nutritional properties of certain foods. You’ll find the studies backing these claims on my site www.thelowhistaminechef.com
ii
NOTES ON FOODS...
Can be inflammatory. Rye is sometimes better tolerated than wheat unless you are gluten intolerant. Cooking with gluten-free flours is made more practical by using a binder like egg. Xanthan or locust-bean gum may also be used although their histamine status is currently unknown. (Please sign up to our newsletter for updates on this and other foods). My favourite gluten free mix:
BAKING POWDER/SODA Are not tolerated by most with histamine related disorders and as such are not included in these recipes. I’ve been adding a little vitamin C powder make dough rise a little.
CHILI
Always use fresh red chili, modestly, to taste.
CITRUS Lemon and lime are usually permitted in small amounts, even during the initial elimination phase. Please follow your practitioner’s advice regarding grapefruit and orange.
FLOURS
½ cup rice flour ½ cup chickpea flour 1 egg 1 tbsp oil
FRUITS Are interchangeable with others found in these recipes. Please remember that ripe or
spoiled fruit is generally higher in histamine.
GREEN VEGETABLES Are also interchangeable with others found in these recipes. Try to buy these as fresh as possible as the amine content goes up according to how long ago they were picked, or if they’ve been frozen.
HERBS Must be fresh, never dried. They are, for the most part, interchangeable. You can add any you like, according to taste. You’ll find many more fresh herbs and roots in upcoming recipe books.
LEFTOVERS Bacterial contamination in rotting food causes biogenic amine levels (including histaiii
mine) to rise. They are best left to be enjoyed by peckish family members or the household garbage disposal unit (dog).
MEATS & FISH Must not be frozen at any point and should be consumed as quickly as possible after purchase. Find out from your local butcher/fishmonger on which days they get deliveries and how long meats have been aged. Please grind your own hamburger meat at home or ask the butcher to make it from a fresh steak.
MILKS Can be dairy (as tolerated), or almond, hazelnut, rice, seed, oat, coconut or quinoa. It’s best to make them at home to control the histamine level. You’ll need a powerful blender, ideally one with a nut-milk adaptor. Never use soy milk products or any milks that may contain soy. Nut/Seed milk
½ cup nuts (or seeds), preferably soaked overnight
Dressings: olive (in small amounts if tolerated), flaxseed/linseed, almond.
1½ cups water
Some people do react badly to olive oil. Please do not use it if you do not tolerate it or are unsure of your histamine status.
Blend at high speed and then pass through a nut milk bag or use a strainer/sieve. Add more water for a thinner consistency.
NUTS Are a great source of many minerals and vitamins. Almonds and hazelnuts are usually interchangeable in recipes. They do still contain histamine so please indulge responsibly. I find that I tolerate almonds much better than other nuts.
OATS A number of the breakfast recipes feature oats. Millet, quinoa, rye and rice flakes may all be substituted according to preference.
OILS Frying: canola (rapeseed), sunflower, sesame, almond.
ORGANIC produce is always preferable where possible. Harmful trace chemicals found in other foods are linked to impaired Diamine Oxidase production. Pre-prepared packaged food, labelled as organic, is often highly processed, using solvents or other non-organic materials. Studies also show that organic food is much higher in quercetin, which is known to be a powerful anti-inflammatory.
STOCK Home made is always preferable. Chop up a few cups of your favourite vegetables, toss in some fresh herbs (I use thyme, basil and rosemary), garlic, onion and one (peeled) lemon. Pour in enough water to cover everything. Bring to the boil and then simmer for another two hours. Drain the soup through a sieve. I freeze mine into cup iv
sized tupperwear and defrost as needed.
YEAST FREE FLATBREAD RECIPE 1 cup gluten flour ½ cup water ½ tbsp. canola oil sea salt Mix the water and flour, add in the oil and salt. Knead the dough for a few minutes and let sit for 30 mins if you have the time. Add more or less water depending on desired consistency. Flour a surface, place a ball of dough on it and use a pin to roll outwards from the centre.
For pita, roll out the dough a little smaller and thicker. You can then cook in a pan for a minute on each side before finishing in the toaster, or you can bake in the oven for 10 minutes at 200c (depending on your oven).
In a medium bowl, mix together masa harina and hot water till thoroughly combined. Knead till soft. If it’s too sticky, add more masa harina. Ideally, if you’re not in a rush, let the dough stand for 15-30 minutes.
Gluten Free:
Preheat a non-stick pan.
½ cup rice flour
Divide dough into 10-15 balls. Use a rolling pin to roll out the dough between two sheets of plastic wrap (this stops it sticking). If you have a tortilla press, even better.
½ cup chickpea flour or ½ cup sorghum ½ cup buckwheat
Cook the tortilla for about half a minute or until it puffs out. Flip over.
and
Then...
1-2 eggs
Preheat oven to 200C/400F.
1 tbsp oil
Stack tortillas one on top of the other and use kitchen scissors to cut them into 4 slices.
As a wrap:
As much water as needed.
Really roll it thin. Be sure to flip it over a few times and dust with a little extra flour to stop it from sticking. Freeze some of them if you want.
You can make this flatbread egg free by using one tbsp ground flax or chia seeds to 3 tbsp water. Mix till gelatinous and add to the flour in place of egg/s. Add some vitamin C powder if you’re looking for a bit more rise in your dough.
Add a drop of oil to a very non stick and place the wrap/flatbread in there to cook for a few minutes, spinning it around in the pan a little (carefully) using your finger. Flip over, cook through, and eat that day.
Or corn flour tortillas: Tortilla Chips
Place them on a baking tray sheet so they’re not touching (or they might be a little soggy) Season. Bake 8-10 mins or till chips start turning golden brown at the edges. Remove and allow to cool for 5 mins to fully crisp. Or you can fry these in a little oil. v
BREAKFASTS ON THE GO…
Page 7: TROPICAL BREAKFAST CUP Page 8: BREAKFAST THYME Page 9: COCO FOR CREPES Page 10: OMELETTE AU BASILIC ET THYME Page 11: ALMOND BERRY YO-GURT Page 12: FRED’S FRIED EGG SAMMIE Page 13: OATMEAL SCONES Page 14: COCONUT YOGHURT
Page 15: POMEGRANATE MUSELI Page 16: ALMABLU SMOOTHIE
Trying to live life on the go is hard enough without having to deal with a condition that doesn’t allow you to eat leftovers.
Page 17:
But it is still possible to eat on the go, Page 18: whether you’re rushANTI-INFLAMMATORY PANCAKES ing to the office, your flight, or a night out. Page 19: LOW FAT FLAPJACKS
OATMEAL W/ MANGO COMPOTE Page 20: VERY BERRY OATBARS
That said, a little preparation goes a long way. ..Some of these recipes require a few minutes of prep the night before.
TROPICAL BREAKFAST CUP TIME: 5 MINS SERVINGS: 1
my overall histamine level was lower, I was able to enjoy many of them.
INGREDIENTS: 1 mango, chopped 2 tbsp almond butter 1 chopped banana 2-4 tbsp chia/flax seeds
PREPARATION: Blend the chopped mango with the almond butter. If you’re feeling adventurous enough to make your own, just blend a handful of almonds with a dash of almond oil. If you’re feeling lazy, or just in the average morning rush, toss the whole almonds into the blender with the mango, and let the processor do your dirty work.
For as long as I can remember, a heaped plate of tropical fruit has been my favourite start to the day. But my pineapple induced narcoleptic episodes at the breakfast table eventually put an end to that. Luckily I persevered and realised there was still plenty of fruit hanging from the tree (so to speak). Rotation, rotation, rotation is always the key. For a while there I was convinced that no fruit worked for me, but once
Pour the mixture into a tall glass and add in the banana chunks. Top with a sprinkle of your favourite omega 3 rich seeds - I used chia in this picture. .
NOTES/NUTRITION: Mango is high in histamine lowering Vitamin C, bananas in potassium and chia seeds in DAO boosting omega 3 fatty acids. I add almonds to slow down the absorption of fruit sugar and to keep me going till evening if I’m away from home. You could substitute sunflower seeds for the almonds. 7
BREAKFAST THYME TIME: 10 MINS SERVINGS: 2-4
INGREDIENTS: 1 cup yeast free pita bread dough (wheat, rye, or GF) 1 cup fresh thyme oil (olive) 2 tbsp sesame seeds
PREPARATION: Pre-heat your oven to 200C/400F or turn on the grill. Roll out your yeast free flatbread dough till it snugly fits into the pizza pan of your choice, but make sure to let some of the dough hang over the sides. Now make your crust by gently folding over the hanging dough. You can make a nice braided looking crust by using a finger to twist the dough upwards and smoosh it in every inch or so. Sprinkle with a generous helping of thyme and finish with as many sesame seeds as you please. Use an oil spray (if you have it) to squirt some olive oil onto the dough. I use a pizza pan with air vents and then bake under the grill or in the oven for 10 mins. Serve with olive oil drizzled greek yoghurt or Lebanese Labne if you’re not lactose intolerant. Upon sharing the tenets of the low histamine diet with my Lebanese family, they had this to say: “why don’t you just eat air then?” And, “well at least you’ll never get fat.” They’re right on the latter point, but I don’t need to eat air to stay skinny. One of the benefits of quitting anti-histamines has been that I no longer obsess about food. Read more about how anti-histamines make you fat here.
NOTES/NUTRITION: Thyme is a natural anti-histamine and anti-inflammatory, while sesame is high in calcium and vitamin B6. You can easily make this GF by using buckwheat/sorghum or chickpea flour (check the NOTES section).
8
COCO FOR CREPES
1 tbsp oil (I use almond or coconut)
TIME: 15 MINS
PREPARATION:
SERVINGS: 2
Heat up a tbsp of oil in a shallow pan. If you’re feeling extravegant, you could splash out on a dedicated crepe pan. Meanwhile quickly blitz the flour, milk, egg, vanilla and oil in a blender. Pour a thin coating of batter into the pan, swirling the it from side to side as you do. Cook on low to medium heat till air pockets begin to form. Using a spatula, lift up a side to check if it’s cooked, then flip and repeat.
If you have a few extra mins, serve with... Blueberry Sauce 1 cup blueberries 1 apple, juiced Sauce:
INGREDIENTS:
Cooking fruit over a low heat really brings out the sweetness. Lightly mash the blueberries with the apple juice. Simmer for a few minutes till it begins to gel.
1 cup rice flour (or coconut flour)
NOTES/NUTRITION:
1 cup fresh coconut milk (or almond/oat etc)
I make my own coconut milk by blending ½ - 1 cup of mature or young coconut with 1-2 cups water. Coconut has antiinflammatory and anti-histaminic properties, while blueberries are high in histamine-lowering quercetin.
1 egg (can sub 1 tbsp flax or chia and 3 tbsp water) salt vanilla powder, to taste - as tolerated
9
OMELETTE AU BASILIC ET THYME TIME: 15 MINS SERVINGS: 1-2
½ medium red onion, finely chopped 2 tbsp fresh thyme 2 tbsp fresh basil, finely chopped 1 tbsp argan or olive oil fresh red chili
PREPARATION: Heat a splash of oil in a non-stick pan, add the veggies and sauté them with the chili for a few minutes on high heat till they’re soft-ish. Meanwhile, whisk the eggs briskly till fluffy and then pour on top of the veggies. Cook till the omelette is firm enough to fold over in half, then flip over for another few minutes.
NOTES/NUTRITION: Eggs are high in Vitamin B12, bell peppers in Vitamins A and E. Thyme, basil and red onion are high in quercetin and have anti-histaminic properties. Argan oil meanwhile is high in Vitamin E and is noted for its anti-inflammatory properties.
INGREDIENTS: 3-4 large eggs, beaten ½ large red bell pepper, finely chopped 1 medium zucchini, finely chopped 10
ALMOND BERRY YO-GHURT TIME: 5-10 MINS
INGREDIENTS:
SERVINGS: 1
¼ cup almond butter ½ cup blueberries or mango 1 banana, in chunks
PREPARATION: Blend the almond butter, blueberries and banana chunks. Add some ice (if your blender is strong enough) to make it into a delicious smoothie. I pop mine into a clear flask and enjoy at lunchtime or on the tube. It’s a great conversation starter, so for an opaque flask if you’re not a morning person.
NOTES/NUTRITION: Blueberries are very high in quercetin, almonds in Vitamin E and banana in potassium. You can go nut free by adding another banana instead of the almond butter. I have a secret to confess. I’m a devotee of the famed New York City Jivamukti studio, not for the classes, but for their incredible blueberry almond butter smoothies. Their cafe also happens to offer the perfect vantage point for catching a glimpse of Sex and the City’s “Mr. Big” (who was actually there for the classes). But I was there for the food. Really. 11
FRED’S FRIED EGG SAMMIE
then pour a thick-ish pancake into the pan and cook on both sides, and serve the eggs on top. Voila! Paris in your kitchen.
TIME: 15 MINS SERVINGS: 1 There’s nothing like a quick and dirty fried egg sandwich with a cup of green tea on a cold winter morning. I’ve played around with it, frying the eggs in a little duck fat when I’m feeling decadent, or going flat out and making it with duck eggs too. To think I used to be vegan. When we fall, we fall hard.
NOTES/NUTRITION: Eggs are high in the B Vitamins, including B12 and rye is high in dietary fiber, the Vitamin Bs and Manganese. Arugula is high in anti-inflammatory Vitamin K. I’ll usually serve this with an anti-inflammatory juice or smoothie if I have the time.
INGREDIENTS: 2 eggs fried ½ cup greens, lamb’s lettuce/arugula 1 order yeast free flatbread (Food Notes Section)
PREPARATION: Fry your eggs in a little oil, preferably in Vitamin E rich argan/ almond. Follow the yeast free flatbread pita instruction options. Now place a generous helping of arugula in the pita and then slip in the eggs. I also love serving this as a gluten free tartine (open sandwich). I whisk up ½ cup chickpea flour, ½ cup water, add some chopped coriander, a dash of salt and a splash of oil. I 12
OATMEAL SCONES TIME: 20-25 MINS SERVINGS: makes about 8 scones
1/2 cup milk (your choice) 1 tbsp honey/agave/apple juice vanilla powder, to taste - as tolerated 2 eggs You’ll find the gluten free version here.
PREPARATION: Preheat your oven to 200C/400 F. Combine the flour, oats and vanilla (if using) in a large bowl. Briskly whisk the eggs, milk, sweetener and oil together. Now make a small well in the flour and pour in the wet ingredients. Use a wooden spoon or spatula to mix into a dough. Knead quickly (if you have the time). Spread out the dough on a floured wooden surface. Use a cookie cutter, egg poaching mould or cup to cut into scones (about 1.5 inches/3cm thick), or press the dough into an oiled muffin tin. Bake for 15-20 mins depending on your oven.
NOTES/NUTRITION: If you have time, try serving with the quercetin rich blueberry jam/sauce on page 9.
INGREDIENTS: 2 cups flour (ideally wholewheat/spelt ) 1 cup old fashioned rolled oats â…“ cup oil (I use almond) 13
COCONUT YOGHURT TIME: 5 MINS SERVINGS: 1
INGREDIENTS: 1 cup low fat yoghurt Âź cup fresh mature coconut 1 tbsp agave/honey/stevia/fresh applesauce, as tolerated vanilla powder, to taste - as tolerated
PREPARATION: Mature coconut is the brown hairy one you’ll find in most supermarkets, but go ahead and use young Thai coconut if you prefer. In a tupperware or bowl, mix the yoghurt and sweetener of choice. Use a grater to shred about a quarter of a cup of mature coconut into the yoghurt. Top with the vanilla powder, if using. Quercetin rich blueberries or blackberries make a nice addition.
NOTES/NUTRITION: Coconut is an anti-inflammatory and yoghurt contains the beneficial flora boosting bacteria necessary for proper intestinal health.
14
POMEGRANATE MUESLI TIME: 15 MINS SERVINGS: 1
PREPARATION: Soak oats in pomegranate juice first thing in the morning. Allow to fully absorb. Mix in rest of ingredients and serve with almond or regular milk.
NOTES/NUTRITION: Oats are naturally a little inflammatory. Serving them raw should be less so. Pomegranates contain anti-inflammatory compounds and specifically inhibit mast cell degranulation. Apples are high in histamine lowering quercetin and almonds in Vitamin E.
INGREDIENTS: 1/2 cup pomegranate juice, home juiced 1/2 cup rolled oats 1 apple, grated 1 tbsp almonds, crushed 1 tbsp flax seeds 15
ALMABLU SMOOTHIE TIME: 15 MINS SERVINGS: 1
INGREDIENTS: 1 mango, sliced ½ cup blueberries ½ cup blueberry sauce ¼ cup almond butter ice
PREPARATION: You don’t have to slice the mango but it helps to blend it more easily. Blend the mango, blueberries and almond butter. Prepare some blueberry sauce (page 9). Blend the smoothie with some ice. Drizzle the sauce onto the mix and serve.
NOTES/NUTRITION: This is a very filling smoothie. The fruit sugars are balanced by fibre and almond butter. I always advise making the nut butters from scratch as store bought often sit on shelves for years, accumulating not only histamine, but also other troublesome biogenic amines.
16
LOW FAT FLAPJACKS TIME: 15 MINS SERVINGS: 1-2
ice cream, or drizzled in carob or cacao sauce. You’ll find the carob/cacao sauce in the next recipe.
INGREDIENTS: 1 cup oats 2 medium banana 2-4 medjool date as tolerated vanilla 2 tbsp almond oil
PREPARATION: Pre-heat your oven to 200C/390F. Soak the dates in enough water to cover them, till they’re nice and squidgy, then mash the oats, banana and soaked dates together in a bowl, most easily with your hands. Sprinkle a little vanilla. Press the oats mixture into a small oven tray lined with baking parchment. Bake till golden, for 10-15 minutes, depending on your oven.
Yum yum yum. My non-amine challenged friends can’t get enough of these. They’re perfect for popping into a lunch box, or for eating on your way in to the office. I’ve even served these for dessert, usually with a scoop of raw banana
If you’re really in a hurry, you can make these into american style flapjacks by adding an egg, ½ cup of milk, and then frying in a non-stick pan for a few minutes on each side.
NOTES/NUTRITION: You can substitute 2 tbsp agave/honey or 1 grated apple for the dates. 17
ANTI - INFLAMMATORY PANCAKES TIME: 10 MINS SERVINGS: 2-4 You’ll notice that I’m big on anti-inflammatory foods. Absolutely. Histamine is the compound used in medical studies to actually induce inflammation so that pharmaceutical companies can test their anti-inflammatory meds. How about that? I don’t much like the sound of that, so most of my time is spent researching anti-histamine and anti-inflammatory foods. You’ll be hearing me talk about those quite a bit in the coming months.
2 tbsp coconut oil pinch raw vanilla powder pinch of salt You can make this lower calorie by substituting a banana for the coconut oil.
PREPARATION: Heat a little oil in a pan over medium heat. Add the flours, egg, date, almond milk and oil with a pinch of salt and 1 tbsp of oil into a blender. Whiz till mixed. Use a ladle to spoon the mixture into the pan. Cook till bubbles appear and then flip over.
INGREDIENTS:
Serve with home made jam or cacao/carob sauce.
½ cup buckwheat flour
NOTES/NUTRITION:
½ cup sweet sorghum flour
As well as being gluten free, Buckwheat and sorghum have been shown to have anti-inflammatory and anti-allergic properties (unless you’re allergic to them).
1 cup almond milk 1 egg 1 date/tbsp agave/honey/pinch of stevia 1 tbsp argan/almond/your choice oil pinch of salt
Cacao/Carob Sauce 2 tbsp cacao/carob powder (as tolerated) 18
OATMEAL
W /MANGO
TIME: 15 MINS SERVINGS: 1
COMPOTE
honey/agave/stevia, to taste - as tolerated 1-2 tbsp sunflower seeds Mango Compote 1 mango 1 apple, juiced - or 2 tbsp agave salt, pinch
PREPARATION: In a small pot, generously cover your serving of oats with water, or milk if you prefer, and bring to the boil. Meanwhile, prepare the mango compote: Mango Compote Blend the mango. Mix in the apple juice or sweetener, adding a little more water as you go, if needed. Bring to the boil in a small pot. Simmer for 5-7 mins till compote thickens. Serve with oats and sprinkle with seeds.
NOTES/NUTRITION: INGREDIENTS:
Sunflower seeds are high in omega 3 fatty acids and potassium. Oats offer the perfect slow sugar release to start off your da.
Oats ½ - ž cup whole rolled oats 19
VERY BERRY OATBARS TIME: 20 MINS SERVINGS: 2-4
1/2 cup blueberries, 2 tbsp hazelnuts, lightly crushed 2 tbsp sunflower seeds, lightly crushed
PREPARATION: Preheat your oven to 220C/430F. Combine the rolled oats, grated apple, mashed banana, hazelnuts and sunflower seeds. Really knead everything together till well mixed, then work in the blueberries, gently, so they don’t burst open. Use a spatula or cooking spoon to lightly smoosh the dough into a small non-stick baking tray. Bake till golden, about 15-20 mins. Use a pizza cutter or knife to cut the bars. Allow to cool and serve.
NOTES/NUTRITION:
INGREDIENTS:
These bars are perfect for breakfast, dessert, or just throwing into your gym bag for a post yoga treat. They are quite high in calories due to the amount of oats, and they’re also great for dessert.
1 cup rolled oats 1 apple, grated 1 banana, mashed 20
LUNCHES ON THE GO…
PAGE 22: TUNA SAMMIE W/YOGHURT MAYO
PAGE 30:
PAGE 23:
INDIAN SPRING ROLLS
TABLE TOP HUMMUS W/OATCAKES
PAGE 32:
PAGE 24:
BLACK BEAN BURRITOS
FUSILLI SALAD W/RED PEPPER
PAGE 34:
PAGE 25:
RED LENTIL DAAL
TABBOULEH TO GO
PAGE 36:
PAGE 26:
COUSCOUS SALAD
ORZO CHICKPEA SALAD W/BASIL
PAGE 37:
PAGE 27:
NIÇOISE SALAD
LEBANESE PIZZA
PAGE 38:
PAGE 28:
EGG SALAD SANDWICH
BLACK BEAN HUMMUS W/FLATBREAD PAGE 29: MEDITERRANEAN SALAD
“Time is an illus i o n . L u nchtime doubly so.” Douglas Adams. Most of these recipes are delicious cold, or can be popped into the microwave/ o v e n a t l u nchtime.
TUNA SAMMIE W/YOGHURT MAYO TIME: 15 mins SERVINGS: 1
an hour or two, tastes just the same. It’s not as convenient, but then neither is going to the hospital.
INGREDIENTS: Yeast Free Flatbread (Food Notes Section) 1 fresh tuna steak Yoghurt Mayo ½ cup greek yoghurt ½ cup scallions/chives salt & pepper
PREPARATION: Season the tuna and then grill/pan fry till it resembles canned. Meanwhile, prepare the yoghurt mayo. Defrost a serving of yeast free flatbread, or whip up a new one from scratch. Make into pita bread. Slice open the pita. Pull apart the tuna and place in the pita. Drizzle with some yoghurt mayo.
NOTES/NUTRITION: Saying goodbye to canned tuna was seriously traumatic. Till I realised that fresh tuna, cooked, and then marinated in oil for
You can serve this tuna sammie on a bed of lettuce for a lower calorie meal. Tuna is highly anti-inflammatory. This recipe provides over 150% your RDA of Vitamin B12. You can also serve this sandwich with real mayo as on page 38. Salmon also tastes great in this. 22
TABLE TOP HUMMUS W/ OATCAKES TIME: 5 MINS SERVINGS: 1-2
2 tbsp raw tahini, or to taste lemon juice, to taste 1-2 tbsp extra virgin olive oil, if tolerated sea salt
PREPARATION: If you’d like to use the absolute minimum oil - grab a pestle and mortar. Add the garlic with a little salt. Mash. Add some chickpeas. Mash. Add the tahini, lemon juice and, you guessed it, mash again. Transfer to a tupperware/dish. Drizzle with olive oil and serve with oatcakes or with with veggie sticks (cucumber, carrot, zucchini). If you’re ok with using more oil, you can add the hummus ingredients to a blender and buzz for about a minute, adding olive oil as needed till smooth.
NOTES/NUTRITION:
INGREDIENTS:
I’d love to say that I make my own oatcakes from scratch but this is a lunch for those days when you just need to get out the door in a hurry, so I go store bought on these. My favourite non-baking soda/powder brand is Patersons. Their oatcakes are made with just a little olive oil and pure oats. I have however recently realised that gluten, in all forms, bothers me, so I’m (slowly) phasing these out.
1 cup chickpeas, soaked overnight and boiled (or canned) 1-2 garlic cloves, chopped 23
FUSILLI SALAD W/RED PEPPER TIME: 5 MINS SERVINGS: 1
1 tbsp fresh thyme 1 tbsp fresh basil 1 lemon, juiced black pepper, freshly ground 1 cup marigold yeast free stock, if tolerated 1 tbsp oil 2 tbsp. fresh chili, if tolerated
PREPARATION: Boil 4-6 cups of water in the kettle (depending on the volume of pasta). The less you put, the faster it boils. Pour into a medium pot. Salt. Add in the pasta. Roast the peppers under the grill until blackened. Remove from the grill, allow to cool slightly then peel off the charred skin. Slice them open, remove the membranes and seeds. Sauté the shallots in oil till they’re see through, add stock, thyme, basil, chili and simmer for 10 mins. Add red peppers, lemon juice, salt and pepper. Remove, keep some aside for garnish and transfer the rest to a blender. Buzz till smooth.
INGREDIENTS: 2 cups wholewheat fusilli pasta (or your choice of GF pasta) 4 red bell peppers, chopped 2 shallots, chopped
You can add a little flour (quinoa, chickpea, wheat, rice, bean) to thicken up the sauce. Garnish with the red pepper bits you’ve kept aside.
NOTES/NUTRITION: You can make a creamy version by blending the pepper sauce with some oil (preferably olive) and almond milk. 24
TABBOULEH TO GO TIME: 10 MINS SERVINGS: 1-2 Tabbouleh is one of the most versatile and nutritious Lebanese dishes. You can serve it alone in a wrap, add it to a hummus sandwhich, serve on burgers, with fish, serve alone, make it with coriander rather than parsley (not for the faint of heart), or even replace the bulghur with quinoa.
INGREDIENTS: 4 large bunches parsley 2 large bunches mint 1-2 medium red onions, finely chopped
I personally tolerate a few fresh tomatoes. If you don’t, I recommend blanching the red pepper to make the taste a little milder, then chop it very, very finely. Transfer to a bowl, mix in the onions and the drained grain. Add in the oil, lemon, and season.
NOTES/NUTRITION: Given that histamine is needed for proper digestion, healthy neurotransmitter function and wakefulness, I try to keep some histamine in my diet. This is an example of a recipe where I think it’s perfectly reasonable to use a tomato. I try to make every higher histamine bite count, rather than pigging out on junk food when I splurge. This recipe provides in excess of 250% of your RDA for antiinflammatory superstar Vitamin K as well as being high in histamine-lowering quercetin.
1 red pepper, (I used tomato) ½ cup bulghur or quinoa ¼ cup oil (preferably olive if tolerated) ⅛ cup lemon juice salt & pepper
PREPARATION: Prepare the bulghur or quinoa according to the instructions. Tightly pack the parsley and chop very finely. Remember to remove the rubber band (some have been known to forget). Do the same with the mint. 25
ORZO CHICKPEA SALAD W/ CILANTRO TIME: 10 MINS SERVINGS: 2
1 medium onion 1 lemon basil
PREPARATION: Boil the orzo in a little salted water. Sauté the onion in a little oil or water, then add in the chard. Cook till soft. Stir in the chickpeas, orzo and basil. Season and serve.
NOTES/NUTRITION: Chickpeas are an excellent source of B vitamins, while onion is high in histamine-lowering quercetin. Basil has noted antiinflammatory properties. A quick Google search turned up a great gluten free quinoa/rice orzo here as well as many others.
INGREDIENTS: 1 cup cooked chickpeas, boiled overnight or canned ½ cup orzo 1 cup rainbow chard or kale, sliced finely 26
LEBANESE PIZZA TIME: 20 MINS SERVINGS: 1-2
1 tsp. cumin, ground 1/2 tsp. chili pepper, chopped 1 or 2 yeast free flatbread (recipe in Food Notes Section).
PREPARATION: Preheat oven to 200C/400F. In a blender, pulse the garlic and onion. Add the remaining ingredients and process until everything is very well chopped/combined. By now you should have a dough-like ball. Spread a very thin layer over the flatbread all the way to the outside edge. Spray a little olive oil onto the pizza. I use a pizza dish with holes cut out to ensure even temperature, without dampness. Bake 8-10 minutes until edges are browned and meat is cooked through.
NOTES/NUTRITION: You can easily make this recipe gluten free (refer to food notes) as well as vegetarian (add more vegetables as topping).
INGREDIENTS: 500g/1lb beef fillet, have the butcher mince it for you 1 small red bell pepper, finely chopped 1 cup roasted red pepper sauce 1/4 cup parsley, chopped 27
BLACK BEAN HUMMUS W/ FLATBREAD
OR
RAW VEGGIES
I eat some kind of hummus almost every other day. The word hummus is really just code for “healthy mushy stuff that falls out of my blender”.
TIME: 10 MINS
INGREDIENTS:
SERVINGS: 1-2
1 cup black beans, cooked or canned 2 tbsp fresh lemon juice 2 tbsp raw tahini ½ clove garlic, chopped 1 tbsp fresh chili, chopped
PREPARATION: Soak beans overnight and cook according to package directions, or use canned. Blend all ingredients with 2 tbsp bean liquid. Process till smooth. Serve with carrots, cucumber, broccoli and/or Yeast Free Flatbread (Food Notes section).
NOTES/NUTRITION: Black beans are a good source of folate and thiamin and tahini of omega 3 fatty acids, vitamin B1 and fiber.
28
MEDITERRANEAN SALAD TIME: 10 MINS SERVINGS: 1
1 medium carrot, chopped Green Goddess Dressing ¼ cup tahini ¼ cup lemon juice 2 tbsp raw almonds ⅓ cup water ¼ cup coriander, chopped ¼ cup basil, chopped 1 clove garlic 4 tbsp coriander, chopped
PREPARATION: Combine the salad ingredients in a bowl, add in the chopped basil. Pour in the green goddess dressing and toss. Serve with freshly cracked black pepper.
INGREDIENTS: ½ cup chickpeas, organic canned or soaked overnight and boiled 2 cups romaine lettuce, chopped
NOTES/NUTRITION: I usually add a little tomato to this salad. The dressing is especially high in anti-inflammatory Vitamin K, Vitamin E, omega 3 fatty acid and histamine-lowering quercetin.
1 small cucumber, chopped 29
INDIAN SPRING ROLLS TIME: 20 MINS SERVINGS: 6-8
INGREDIENTS: ½ cup red split lentils, boiled 2 cups kale or rainbow chard, finely sliced 1 medium red onion, chopped garlic, minced ½ cup coriander, finely chopped ½ cup basil rice paper
PREPARATION: Boil the lentils according to the package instructions. Remember, using less water will speed up the cooking time. Meanwhile, fry the onions in a little oil, then add the garlic. Once soft, toss in the greens and splash them with a little water. Cook till soft. Now add in the boiled lentils and coriander. Remove from the flame.
I’ve fallen in love with India these last few months. Not that I’ve been there, just exploring via the kitchen table and a number of Ayurvedic texts. Seems the Indians have been aware of the importance of histamine for a very long time and many of their traditional foods have anti-histaminic properties. For more information on traditional Indian medicine, I highly recommend reading ‘The scientific basis for Ayurvedic therapies.’
Boil a little hot water and then pour it into a shallow-ish bowl. Allow to cool for a minute, then submerge a sheet of rice paper in it. Don’t let it sit in there too long, it’ll fall apart. Gently remove it and then lay it out on a dish. Lay down some basil leaves, Spoon in some greens, lentils, and top with whole basil leaves. Fold the top and bottom over the mix, then start rolling from one side to the other. You can serve them like this, vietnamese style, or heat some oil over a medium flame in a non-stick pan. Fry the rolls for 2-
30
4 minutes on each side, taking care not to let them touch each other.
NOTES/NUTRITION: The rolls can be a little fiddly to handle but the end result is well worth the trouble. Lentils are packed with B vitamins and minerals, while the greens offer more than 100% of your Vitamin K RDA. You can serve these with green goddess dressing (pg 29), tamarind sauce (pg 54), or the mango/chili sauce (pg 57).
31
BLACK BEAN BURRITOS TIME: 20-30 MINS SERVINGS: 2-6
quickly, but I thought they were worth including for days when you have longer than the minimum time to feed yourself.
INGREDIENTS: Tortillas (you can use the yeast free flatbread recipe) 1 cup flour (wheat/spelt/rye/corn) ½ - ¾ cup water (as needed till reaching doughy consistency) 1 tbsp oil Filling ½ cup rice 1 cup turtle/black beans, soaked overnight and boiled till soft (reserve some bean water) 1 red onion, chopped 1 tbsp chili (fresh), chopped 1 clove garlic, chopped
I’ve had some amazing dinner parties where I lay out bowls of the burrito ingredients and invite people to make their own. It’s a great way to encourage dinner guests to loosen up and it means that everyone, amine-challenged or not, gets what they want at the dinner table. I’ll mix it up a bit with plates of tomato salsa and guacamole (that I also may dip in to). If you’re short on time just the rice and beans on their own are great, or use one of your freezed portions of yeast free flatbread. It might take a few tries to get these made
½ cup coriander, chopped 1 lime, juiced (if tolerated) Basil Sauce ¼ cup basil ¼ cup oil ½ clove garlic 1 lime, juiced (if tolerated) 32
PREPARATION: Prepare the rice according to the package instructions. Mix the flour, water and oil. Let sit for 10 minutes. Knead well. if it’s still too sticky, add some flour till you have a nice tight ball of dough. Sprinkle some flour onto a wooden board. Divide the burrito mix into even balls. Roll out into round pancake shapes. Lightly oil a non-stick pan and put it on a low heat. Place a burrito into the pan and after a minute or two there should be little pockets of air bubbling up underneath. Use your finger to gently lift a corner of the burrito, and continue to rotate it in the frying pan or shake the pan a little to make sure it doesn’t stick. Turn the tortilla around once in a while then flip over. Set aside. Fry the onion till soft and brown. Add garlic and chili. Add the beans and some of their water, mix in the coriander, lime and cumin, if using. Put a dollop of rice into the burrito, and spoon some of the bean mix on top. Drizzle with sauce, wrap up and get stuck in!
NOTES/NUTRITION: These burritos are high in minerals, Vitamin K and quercetin.
33
RED LENTIL DAAL TIME: 20 MINS SERVINGS: 2
some of the information I’d (obsessively) gleaned on the internet. It’s making a huge difference in the way I feel.
INGREDIENTS: ½ cup red split lentils ½ cup cauliflower 1 medium red onion, chopped 1-2 cloves garlic, minced ½ cup coriander, finely chopped 1 tbsp fresh turmeric, grated 1 tbsp fresh ginger root, grated 1-2 tbsp chili, finely chopped salt
PREPARATION: In a medium pot, fry the onion, turmeric, ginger, onion, chili and garlic. Pour in a splash of water and add in the cauliflower. Cook for about 2 minutes. Add in the lentils and cover everything with water. So many incredible anti-inflammatory and anti-histaminic ingredients in this meal. Once the initial dietary shock/horror of my histamine intolerance diagnosis wore off I realised that I needed to hit the asian supermarkets to put to good use
Bring to the boil then simmer till water has reduced to leave you with a paste like consistency. Mix in the coriander (leaving some for garnish). Serve with freshly squeezed lime juice. 34
NOTES/NUTRITION: Lots of anti-inflammatory ingredients: turmeric, ginger, coriander. The cauliflower alone provides 200% of your Vitamin C RDA as well as being very high in anti-inflammatory Vitamin K.
35
COUSCOUS SALAD TIME: 10 MINS SERVINGS: 1-2
4 scallions/spring onions, chopped 1/2 cup chickpeas, cooked or canned 1/4 cup coriander, chopped Lemon Dressing 2 tbsp oil, preferably olive 1 tbsp lemon, freshly juiced 1 clove garlic, minced
PREPARATION: In a medium bowl, combine the cooked couscous, grated carrots, cucumber, scallions, coriander and chickpeas. Prepare the dressing, omitting the garlic if heading to the office...
NOTES/NUTRITION: Asparagus, carrots and coriander are highly antiinflammatory. This dish is delicious gluten free, or not.
INGREDIENTS: ½ cup large couscous (or quinoa), cooked 2 large carrots, shredded using peeler 1 medium cucumber, finely chopped 36
NIÇOISE SALAD TIME: 15 MINS SERVINGS: 2-3
4 cups wild green lettuce, 1 medium red pepper, thinly sliced 1 cup green beans, stem ends trimmed and each bean halved crosswise Salt and freshly ground black pepper 4 tbsp fresh basil 4 tbsp fresh thyme lemon juice, to taste extra-virgin olive oil, to taste
PREPARATION: Break up the tuna steaks as if they were canned. Place the lettuce into a large bowl. Add the onion, green beans, red pepper and herbs. Chop the eggs in half. Drizzle with lemon and olive oil, to taste. Toss and serve.
NOTES/NUTRITION: High in omega 3 fatty acids, Vitamin B12, Vitamin K and C. This salad is also wonderful with salmon.
INGREDIENTS: 2 tuna steaks, pan fried 6 hard boiled eggs, peeled and either halved or quartered 1 red onion, sliced very thin 37
EGG SALAD SANDWICH TIME: 5 MINS SERVINGS: 1
1 large egg, yolk only 1 lemon, juiced salt & pepper Yeast Free Flatbread (pita or wrap - recipe in Food Notes section)
PREPARATION: Mayo You can make mayonnaise in a food processor or by hand, with a mixing bowl and whisk. The most important thing to keep in mind is that you absolutely must add the oil very, very slowly while the processor or whisk is running. Add the egg, lemon, salt and pepper to a bowl or food processor. Begin to whisk vigorously.
INGREDIENTS: 2 large eggs, boiled and peeled 2 tbsp low-fat Greek yogurt 2 tbsp mayonnaise
While whisking, begin adding the oil in a excruciatingly slow, steady stream. When the oil is all mixed in, the mayonnaise should be thick and fluffy. Sandwich Mash the eggs, yoghurt and mayo. Add in the scallions. Serve with flatbread.
1 tbsp scallions ½ tsp freshly ground black pepper Mayo ½ cup oil (I use almond or light olive oil) 38
DINNERS ON THE GO…
PAGE 40: PAD THAI W/TAMARIND SAUCE PAGE 42: SALMON SOBA W/SPRING ONIONS PAGE 43: CEVICHE W/ BAKED TORTILLA CHIPS PAGE 45: ONION BREAD SOCCA PAGE 46: SWEET POTATO CRUST PIZZA
“A man seldom PAGE 53: thinks with SALMON BURGER W/GINGER LIME more earnestMAYO n e s s o f a nyPAGE 55: thing than he LEBANESE CAULIFLOWER W/ does of his dinTAHINI ner.” Samuel PAGE 56: Johnson. MOZZARELLA POLENTA BAKE
PAGE 48:
PAGE 57:
VIETNAMESE SPRING ROLLS
MEXICAN FAJITAS
PAGE 49:
PAGE 58:
15 MIN MOZZARELLA PIZZA
BALINESE LEMONGRASS SAMBAL
PAGE 50: BEEF SUMMER ROLLS W/MANGO SAUCE PAGE 51: INDIAN PAKORAS W/YOGURT SAUCE
PAGE 59: MEDITERRANEAN BURGER W/ FLATBREAD BUNS
I usually try to serve a large, colourful salad or a handful of quercetin rich fruits with every meal.
PAD THAI W/TAMARIND SAUCE TIME: 15 MINS SERVINGS: 2
go all the way to Dahab, Egypt to learn the elements of a great Pad Thai. Thank you Nook!
INGREDIENTS: 230g/8oz noodles (wheat or rice), boiled 1 egg 1/2 cup sprouts 2 medium carrots, grated using a peeler 2-4 tbsp tamarind paste, fresh if possible 1 tbsp ginger, minced 1 lime, juiced 1 red onion, finely chopped 1/4 cup basil, finely chopped 1/4 cup coriander, finely chopped 2 tbsp almonds, crushed 1-2 tbsp chili, finely chopped
‘No MSG’ was the first phrase I learned upon arrival in Bangkok. And boy did it come in handy. I was distressed (to put it mildly), that the Thailand of my youth no longer existed. Having come in search of raw, natural foods and cosmetics, I was instead confronted with a handful of pseudo health food stores, day glo foodstuffs and soapy fish (don’t ask). I had to
PREPARATION: Peel the tamarind pods. Remove the flesh from the seeds, add to a small dish or cup, and mix in a little lime. Sauté the onion, ginger and chili in a little oil. Add the sprouts and carrots. Whisk the egg, and then clear a little space in the pan to pour it in to. Make a mini omelette, then cut it up with your spatula. Toss in the noodles, adding a bit more oil if 40
needed. Add in the tamarind/lime and herbs, thena mix everything well. Serve with crushed almonds and lime on the side.
NOTES/NUTRITION: I find sprouts a little hit or miss histamine-wise, but I still try them once in a while. Try a bit of tamarind before adding to the pad thai. It’s anti-inflammatory but some react because of the fermentation.
41
SALMON SOBA W/SPRING ONIONS TIME: 15 MINS SERVINGS: 1
¼ cup basil, finely chopped ¼ cup mint, finely chopped chili, to taste sesame oil fresh lime, squeeze 1 clove garlic, minced 2-4 tbsp ginger, minced
PREPARATION: Pan fry your salmon. Boil the soba noodles in a little salted water, stirring all the while to prevent sticking. Once done (according to package instructions), immediately pour into a colander and rinse very well with cold water. Set aside. In a little sesame oil, sauté the garlic, chili, ginger and kale till soft. Briefly add in the scallions, noodles, lime and herbs. Toss. Sprinkle with sesame seeds and additional lime if desired.
INGREDIENTS:
Serve with the salmon.
Salmon steak
NOTES/NUTRITION:
230g/8oz soba noodles
Buckwheat is a prebiotic and everything else in this salad is anti-inflammatory. You can also pull apart the salmon and mix it in with the noodles.
¼ cup kale, shredded 2 tbsp sesame seeds ¼ cup spring onions/scallions/chives, chopped
42
CEVICHE W/ BAKED TORTILLA CHIPS TIME: 5 or 20 MINS SERVINGS: 2
½ cup red onion, chopped ¼ cup red bell pepper, minced ¼ cup parsley, finely chopped ½ cup fresh cilantro, finely chopped ¼ cup olive oil ½ teaspoon sea salt, adjust to taste ¼ teaspoon ground pepper, adjust to taste 1 tbsp red chili pepper, or to taste Tortilla Chips - recipe in Food Notes Section 1¾ cups masa harina (corn flour with lime) 1 cup water oil
PREPARATION: Place the fish in a bowl. Pour the lime and lemon juices over the fish. Cover and let it sit for 1 hour (if you have time). Otherwise try to leave it for at least 20 minutes while you do other things. Add onions, red bell peppers, parsley, and cilantro. Mix well.
INGREDIENTS:
Add olive oil, salt and pepper to taste before serving.
500g/1lb fresh sea bass, cut into 1/2-inch cubes
Serve with salad or home made tortilla chips.
½ cup lime juice, freshly squeezed
Tortilla Chips
½ cup lemon juice, freshly squeezed 43
In a medium bowl, mix together masa harina and hot water till thoroughly combined. Knead till soft. If it’s too sticky, add more masa harina. Ideally, if you’re not in a rush, let the dough stand for 15-30 minutes. Preheat a non-stick pan. Divide dough into 10-15 balls. Use a rolling pin to roll out the dough between two sheets of plastic wrap (this stops it sticking). If you have a tortilla press, even better. Cook the tortilla for about half a minute or until it puffs out. Flip over. Then... Preheat oven to 200C/400F. Stack tortillas one on top of the other and use kitchen scissors to cut them into 4 slices. Place them on a baking tray sheet so they’re not touching (or they might be a little soggy) Season. Bake 8-10 mins or till chips start turning golden brown at the edges. Remove and allow to cool for 5 mins to fully crisp. Or you can fry these in a little oil.
NOTES/NUTRITION: For this recipe you can use any fish that’s not too fatty. Sea bass is high in omega fatty acids.
44
SOUTHERN SOCCA TIME: 15-20 MINS SERVINGS: 2-4
2 cloves garlic, minced ½ cup cilantro 1 tbsp oil
PREPARATION: Making chickpea flour is simple if you have a strong blender: simply add the dried peas to your spice mill attachment and blend! Heat the oven to 220C/450F. Put a nonstick 10-12in/25-30cm pizza pan in the oven. Sift the chickpea flour into a bowl, add the water while whisking. Add the oil. Cover, and let sit for at least 10 mins.
The South of France holds a special place in my heart. I spent many childhood summers there, surrounded by my wonderful family, playing on the beach, lounging by the pool. Heaven. And the food, mmmm, France is one of the only countries where I can still eat street food. Socca is unique in that it is a pure, nutrient dense junk food. Well, as close as the French get to junk anyway.
INGREDIENTS: 1 cup chickpea flour (I make my own)
Stir the onions, garlic and coriander into the batter. Remove the pan from the oven, pour a spoon or two of oil into it, then the batter. Bake for up to 15 minutes, or until firm to the touch. Brush the socca with a little oil once in a while if it looks dry. Traditional socca is left to blister and burn a little - grill it for as long as you like.
NOTES/NUTRITION: Chickpeas are very high in Vitamin B6, zinc and dietary fibre. Onions are very high in histamine-lowering quercetin.
1 cup water 1 egg 2 onions, sliced into strips 45
SWEET POTATO CRUST PIZZA TIME: 20 MINS SERVINGS: 2
½ cup chickpea flour 2 tbsp oil salt Topping 2 red peppers, finely chopped 1 onion, finely chopped 4 tbsp oregano, finely chopped 4 tbsp basil, finely chopped 2 cloves garlic, chopped 4 tbsp olive oil 1 tbsp Marigold Yeast Free Stock
PREPARATION: Crust This is a healthy “pizza”. It’s not meant to be an incarnation of the Italian variety, just a really healthy, quick way to get your dinner on while you attend to other matters. As with the rest of these recipes, it could take a couple of goes to make this in 15-20 minutes, but once you do, it’s an antiinflammatory treat that’s even perfect for re-heating at the office or adding any toppings you fancy.
Boil the sweet potatoes then blend or mash by hand. Work in the chickpea flour and oil and knead the dough for a few minutes.
INGREDIENTS:
Meanwhile, prepare the sauce.
Crust
Sauce
Preheat the oven to 220C/430F. Line a baking tray/pizza pan with parchment paper. Place the dough on it. Cover with another parchment paper, roll out to about ½ inch thick and then bake for 10 mins.
1 large sweet potato 46
Roughly blend the topping ingredients, then spread onto the crust that you’ve now removed from the oven. Put back in the oven for another 5-10 mins, depending on your oven.
NOTES/NUTRITION: Sweet potatoes are highly anti-inflammatory. Chickpeas are high in Vitamins B (including B6). Red peppers are high in Vitamin A, E and histamine-lowering quercetin.
47
VIETNAMESE SUMMER ROLLS TIME: 15 MINS SERVINGS: 1
½ cup rice noodles, cooked 2 eggs, fried, chopped and then set aside Tamarind Sauce 2 tbsp tamarind bean 6 tbsp water 2 tbsp chopped onion ½ teaspoon salt ½ tbsp chili, halved and seeded ½ garlic clove
PREPARATION: Rolls Boil a little water. Pour into a shallow bowl. Soak a piece of rice paper, lift out and place on a plate.
INGREDIENTS: Rolls 1-2 cups bean sprouts, I usually grow my own ¼ cup basil ½ cup coriander 1 cup veggies, pan fried (carrot, zucchini, cauliflower) 6 sheets rice paper (round)
Layer a few basil leaves, bean sprouts, chopped egg, veggies and noodles. Fold the top and the bottom of the roll. Roll it a few times and seal. Serve with tangy tamarind sauce.
Tamarind Sauce Remove the tamarind paste from the seeds. Mash into the water. Blend all the ingredients in a food processor, or use a pestle and mortar to grind them up.
NOTES/NUTRITION: These recipe ingredients are highly anti-inflammatory. 48
15 MIN MOZZARELLA PIZZA TIME: 15 MINS SERVINGS: 1-2
2 cloves garlic Basil Oil ¼ cup basil oil, preferably olive garlic, optional/to taste salt
PREPARATION: Prepare one order of yeast free flatbread tortillas, or thicker for deep pan. Add a little vitamin C powder to the dough if you’d like it to rise. Preheat the oven to 200C/400. Put the oil and onions in a medium pan and cook over very low heat, until onions are soft and caramelized (about 15 minutes). Turn the heat up to medium and add the arugula. Cook until wilted, about 1 minute. Add the oregano and garlic, then season with salt and pepper.
INGREDIENTS: 2oz/50g mozarella Yeast Free Flatbread (recipe in Food Notes section), make into tortilla 4 DIA 6in/15cm, or thicker for deep pan pizza (as shown) 1 red onion, sliced 3 cups arugula, chopped 4 tbsp oregano
Deep pan takes longer to cook, so if in a hurry, place the tortillas on a baking sheet and top each with some of the arugula/ onion mixture. Add some mozarella slices and bake for 10 minutes.
NOTES/NUTRITION: I usually make this pizza for my man. I’m not a fan of milk/ cheese, so I have mine without - which is sometimes referred to as pizza bread. 49
BEEF SUMMER ROLLS W/ MANGO SAUCE TIME: 20 MINS SERVINGS: 4-8
1 clove garlic, minced 2 tbsp basil, finely chopped ¼ cup basil leaves ½ mango, pureed 2 tbsp chili sesame oil
PREPARATION: Sauté the garlic, lemongrass, shallot and 1 tbsp of the chili in a little sesame oil. Add in the beef and 2 tbsp basil. Boil the kettle and then pour into a shallow-ish dish. Dip in the rice paper till pliable but not totally transparent. Lay out on a non-stick surface. Spoon in some of the beef. Cover with basil leaves. Fold the top and bottom of the rice paper then roll. Dipping sauce: Mix the mango and 1 tbsp of chili.
NOTES/NUTRITION: INGREDIENTS:
You can easily make these rolls vegetarian or add fish instead.
1lb/500g beef, sliced round rice paper 1 stick lemongrass, peeled & chopped 1 shallot, finely chopped 50
INDIAN PAKORAS W/YOGURT SAUCE TIME: 15 MINS SERVINGS: 1
1 tbsp fresh turmeric, grated 1 tbsp fresh chili, finely chopped 2 cloves garlic, crushed ¾ cup water ½ cup cauliflower ½ cup zucchini 1 onion, large Raita (Yoghurt Sauce) 1 cup natural yoghurt 1 cucumber, finely chopped large handful of mint leaves, chopped sea salt olive oil, just a drizzle lime juice (to taste)
PREPARATION: This is a modified pakora recipe, designed to be executed very quickly, with the least amount of fat.
INGREDIENTS: Pakoras 1 cup chickpea flour
Pakoras Sift the chickpea flour into a medium bowl. Mix in the coriander, salt, turmeric, chili and garlic.
4 tbsp coriander, finely chopped 51
Make a well in the center of the flour. Gradually pour the water into the well. Whisk to form a thick, smooth batter. Allow to sit while you... In a blender pulse the vegetables and onion lightly. Mix them into the batter. Heat some oil in a pan, pour about half a ladle per pakora (keeping them thin-ish). Fry on both sides, until golden brown, about 4 to 5 minutes. Drain on paper towels before serving.
NOTES/NUTRITION: Try serving with Green Goddess Dressing for an extra antiinflammatory boost, or if lactose intolerant. Green Goddess Dressing ¼ cup tahini ½ cup lemon juice 2 tbsp raw almonds ⅓ cup water ¼ cup coriander ¼ cup basil 1 clove garlic 4 tbsp coriander, chopped
52
SALMON BURGER W/GINGER LIME MAYO TIME: 15-20 MINS SERVINGS: 2
2 tbsp red chili 2 tbsp ginger, grated 1 bunch coriander, chopped lemon wedges, to serve 1 teaspoon vegetable oil Mayo ½ cup oil (I use almond or light olive oil) 1 large egg, yolk only 1 lime, juiced 1 tbsp ginger, juiced salt & pepper
PREPARATION: Burgers In a blender, pulse the raw salmon, chili, ginger and chopped coriander until roughly minced. On a plate, shape into 4 burgers. Heat up a little oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until cooked through. Mayo
INGREDIENTS:
You’ll find the recipe on page 38.
Burgers
NOTES/NUTRITION:
4 salmon fillets 53
Salmon is an omega 3 fatty acid superstar, here nicely paired with other anti-inflammatory and histamine-lowering ingredients.
54
TAHINI
cently, even attempting to bake it into a cake. That however was a failure, but this is one of my favourite movie night meals. This dish pairs nicely with Tabbouleh.
TIME: 10-15 MINS
INGREDIENTS:
SERVINGS: 2
1 head cauliflower, cut into 2.5cm/inch chunks
LEBANESE CAULIFLOWER W/
4 tsp oil (preferably olive) 2 garlic cloves, minced 2 tbsp tahini 1 tbsp lemon juice 2 tbsp parsley, chopped 1 tsp toasted sesame seeds
PREPARATION: Place the oven rack in top position. Preheat the oven to 220C/425F. Toss the cauliflower with 2 tsp olive oil, and season with salt. Spread on large baking parchment, and bake 12 to 15 minutes, or until cauliflower is fork-tender and slightly browned. Meanwhile, heat the remaining 2 tsp olive oil in small saucepan over medium heat. Sauté garlic in oil 1 to 2 minutes till fragrant. Stir in tahini, lemon juice, 5 tbsp water and salt. Simmer over low heat 1 to 2 minutes. Remove from heat. Whisk sauce, then spoon over cauliflower. Sprinkle with parsley and sesame seeds, and serve. It’s hard to believe that such an uninspiring looking vegetable packs such a nutritional punch. I’ve gone a little cauli-mad re-
NOTES/NUTRITION: This recipe provides over 200% of your RDA of Vitamin C. 55
MOZZARELLA POLENTA BAKE TIME: 15-25 MINS SERVINGS: 2-4
4 tbsp oil 2 cloves garlic 1 - 1½ cups mozzarella 1 cup polenta 1½ cups water 1 tbsp oil
PREPARATION: Preheat oven to 175C/350F. Sauté the zucchini, squash, onion and bell pepper in a large saucepan with a small amount of olive oil, for about five minutes. Season with salt and pepper. Add ½ cup water and cook till absorbed. The veggies should be soft-ish by now. Cook the polenta according to package instructions. Cut into squares or circles and season. Pan fry the polenta for a few minutes on each side. Layer the slices in a deep baking/ casserole dish or use mini ramekins. Spoon the veggies over the polenta. Bake or grill for 10-20 minutes.
INGREDIENTS: 3-4 pieces mozzarella 1 large zucchini, sliced
NOTES/NUTRITION: Replace the mozarella with extra red pepper sauce if lactose intolerant. I’m not and I still do!
1 large yellow squash, sliced 1 red onion, chopped 1 red bell pepper, chopped 56
MEXICAN FAJITAS TIME: 15 MINS SERVINGS: 2-4
INGREDIENTS: 500g/1lb your choice of protein, cut into 1/4-inch strips Âź cup apple juice 4-6 tbsp lime juice, to taste 4 garlic cloves, minced
With a pestle and mortar crush the garlic, chili and cumin seeds. In a medium bowl combine the juice, lime, crushed seasonings and add your choice of protein. Meanwhile, in a large pan, sautĂŠ onion and peppers in a little oil till tender. Drain and discard the marinade herbs. Add the protein to the pan and cook through. Return vegetables to pan and mix to re-heat. Spoon protein and vegetables onto tortillas.
NOTES/NUTRITION: So much anti-inflammatory and quercetin goodness here between the peppers and herbs. If sensitive to peppers/ nightshades, use zucchini/veggies instead.
2 tbsp oregano, chopped 1 tbsp cumin seeds 1 tbsp chili, chopped 1 medium onion, thinly sliced 2 medium sweet red & yellow peppers, thinly sliced 2 tbsp oil, divided 6 tortillas (approx 10 inches) Yeast Free Flatbread (recipe in the Notes on Foods section) or use the corn tortilla recipe on page 44.
PREPARATION: 57
BALINESE LEMONGRASS
2-4 tbsp coconut oil
MONKFISH SAMBAL TIME: 20 MINS SERVINGS: 2
PREPARATION: Preheat oven to 200C/400F Combine all the ingredients (except for the monkfish) in a deep bowl and mix well for a few minutes. Season to taste with salt and pepper. Sautéing the sauce for a few minutes will really bring out the flavour. If you have time: spoon onto monkfish, wrap in foil and bake for 20-30 mins. If you don’t: add in the monkfish and sauté till cooked through.
INGREDIENTS: 2 pieces monk fish
NOTES/NUTRITION: Monkfish is high in omega 3 fatty acids and Vitamin B12 while the rest of the ingredients are high in quercetin.
10 shallots, finely sliced 3 cloves garlic, sliced 1-2 tbsp chili 2 tbsp grated lemon zest 2 stalks lemongrass 2 tbsp ginger, grated sea salt 2 tbsp lime juice 58
BUNS
mus, or I’d end up with none! This strategy served me well till I decided to go vegan, but luckily there’s plenty of veggies to tide you over at the typical 2-4 hour Lebanese family meal.
TIME: 5 MINS
INGREDIENTS:
SERVINGS: 1
Burgers
MED BURGER W/FLATBREAD
2 tbsp oil 1 medium egg ¼ tsp fresh red chili , finely chopped ½ medium onion, finely chopped 500g/1lb lean beef 4 tbsp hummus (see Tabletop Hummus recipe on page X) 1 cup arugula 1/4 cup coriander, finely chopped 1 medium roasted red pepper, sliced and roasted Buns 3 cups whole wheat flour 1½ cups water This recipe marries a number of flavours from the Mediterranean: coriander, thyme, and chickpeas (odd combo to westerners but really tasty!). It’s based on Lebanese Kafta (a skewered meat dish). I learned at a young age that I’d have to lunge for the kafta while others were distracted by the hum-
¼ cup oil, olive if tolerated
PREPARATION: Buns Remember these will not rise as much as buns made with baking powder/soda. 59
The buns require a long-ish time in the oven. Using a flatbread instead of buns will speed up the recipe prep time. Pre-heat oven to 200C/390F. Mix dry ingredients. Mix liquids and add to dry, mix again. Dough should be moist but not sticky at this point. Don’t add too much liquid, wait for a few minutes till the dough absorbs all the water. Shape into either a ball or flat, tracing an X into the surface (so the crust doesn’t split), brush with olive oil and sea salt. Bake at 25-30 minutes, depending on oven. Place mince, onion, chilli, egg, and season. Use your hands to shape into 4 patties. Refrigerate for 15 minutes. Heat oil in a non-stick frypan over medium-high heat, then cook patties for 5-10 minutes each side or until cooked to taste. Spread bun bases with hummus, add arugula, beef, some roasted red pepper and top with bun.
NOTES/NUTRITION: Please contact me for a vegetarian or gluten free version of this recipe if needed.
60
That’s all folks!
DON’T FORGET TO JOIN MY MAILING LIST
FOR FREE RECIPES & 10% DISCOUNT ON… THE LOW HISTAMINE DIAMINE OXIDASE SUPPORT BOOK THE LOW HISTAMINE DESSERT BOOK THE LOW HISTAMINE BEAUTY SURVIVAL GUIDE
61