The Low Histamine Kitchen
Accidentally Low Histamine Recipes
There are woefully few people (in general, let alone professional chefs) deliberately writing recipes (for free!) for the low histamine diet. Aside from writing my own recipes, I've also been compiling a substantial list of other people's free recipes, which happen to be low histamine purely by accident, or which can easily be altered to be LH. Finding them was like looking for a needle in a haystack, so to hopefully save others from having to search just as hard, this page contains links to the recipes I've found so far.
The Key
- * = already low histamine (for my needs/standards)
- & = mostly low histamine already, but will need substitutions
Links to (Free!) Incidentally Low-Histamine Recipes Elsewhere
- Full Meals
- & Sohla El Waylly's One-Skillet Garam Masala Chicken Thighs & Saffron Rice - I make this by not adding the prunes, and using my own LH garam masala mix.
- & Sohla El Waylly's Cashew Milk–Braised Cabbage With Crunchy Chile Oil - I make this by subbing-in coconut milk, not making the chile oil, and not using cinammon sticks.
- & Ginger Coconut Sweet Potato and Rice Stew - without the cayanne pepper or chilli oil.
- & Caramelised Kohlrabi Soup - use a tolerated oil, use a tolerated lemon juice substitute, and remove the chilli powder.
- & Amu’s Gingery Chicken Soup With Lentils & Potatoes - take out the lentils (it's good without, but you consider adding amaranth or rice instead to bulk it out), the black pepper (I can tolerate white pepper instead), and the chillies.
- & Pressure-cooker Juk - this is just one of many Juk recipes out there! It's a very versatile dish, which lends itself well to making LH. I use a chicken breast, sliced carrots, cabbage, and spring onion, plus salt and MSG in mine.
- & Coconut Curry Greens with Runny Eggs - remove chillies, subsitute the spinach for another tolerated green (consider dandelion greens!), and substitute citrus juice for a tolerated alternative (check my hints and tips page!).
- & One-Pot Turmeric Coconut Rice With Greens - substitute lime with tolerated alternative, remove sesame seeds and white pepper.
- & Khoresh Morgh Nardooni (Pomegranate Chicken Stew) - subsitute the sugar and lemon juice for suitable alternatives, remove black pepper (I sub in white pepper), use a tolerated oil, and either remove the tomato paste or substitute it for no-mato paste.
- & Winter Vegetable Soup - substitute turnips for another earthy root veggie (think swede, root chicory, or root parsely), remove the celery and black pepper, either remove the creme fraiche or subsitute it with a tolerate dairy-free alternative.
- & Kale-Sauce Pasta - this recipe is similar to a recipe written by Samin Nosrat in her book Salt, Fat, Acid, Heat, except the book version is much harder to find a free copy of, and uses brocoli rather than kale. You can use brocoli, kale, or any other wilt-able green to make this sauce. In this version, you'll need to remove the black pepper, use a tolerated oil, and if you can't tolerate gluten you'll need to use a suitable gf pasta (I use a rice-based spaghetti).
- Smaller Meals, Breakfasts, and Sides
- Fake cheeses, dips, & other small things