PALEO, AIP, LOW-HISTAMINE TREATS EVERYONE CAN ENJOY!

On a complicated diet? I work with a lot of individuals who end up on fairly complicated dietary protocols to address multiple health conditions at once. These diets end up being combinations of existing protocols. The most common combinations I see are Paleo-AIP-SIBO (autoimmune protocol and small intestinal bacterial overgrowth), or some variation of Paleo- AIP that includes going low-histamine. SIBO can also trigger histamine issues.

More recently I discovered that both my oldest son, and I have high histamine levels, so I’ve been experimenting more in the kitchen with Paleo, AIP, and low-histamine treats. Once we started eating this way, I quickly realized that we still needed a few things that we could consider a treat to make this protocol sustainable for us. Finding new treat ideas, when your ingredient list is limited is always a challenge. I’ve come up with a few things that my son and I enjoy, and I hope you will too! Keep in mind that histamines are tricky. There are foods that some people tolerate on a low-histamine protocol, but that others don’t tolerate due to other food substrates. If you aren’t sure how you tolerate some of these ingredients, then start small and just have a bite or two. Always freeze leftovers, to prevent the formation of histamines.

I started with baking. Cassava flour is well tolerated by most people on an AIP diet, and it is low-histamine, so this is what I used . It would not be suitable for someone with SIBO/IBS, or if you are using a GAPS or SCD protocol.

CARROT MUFFINS

Still warm from the oven.

Still warm from the oven.

1 cup cassava flour
½ cup arrowroot or tapioca starch
3 Tbsp coconut flour
1 ½ tsp baking soda (aluminum free)
¼ tsp Himalayan or sea salt
½ tsp ascorbic acid (I open capsules of AOR Vitamin C)
¼ cup full-fat coconut milk (Natural Value)
½ apple
1/3 cup honey
½ cup melted coconut oil or MCT oil
¾ cup finely grated carrots
2 gelatin eggs

Preheat oven to 350 degrees.  Use silicon muffin liners or grease the muffin tins with coconut oil. In a large mixing bowl, combine the dry ingredients.  In a blender, puree the coconut milk with the apple, honey, and cooled coconut oil.

Slowly add the wet ingredients to the dry, and stir until well combined.  Mix in the grated carrot.  Make your gelatin eggs and add them to the mixture.

Fill muffin trays 2/3 full.  Bake for 20 minutes or until a toothpick comes out clean.  Let cool and serve.  Put any muffins you don’t eat into the freezer. I like to pop a frozen muffin into my microwave for 30 second to thaw. I find they are quite dry when left to thaw on their own.


AIP DINNER ROLLS

This recipe comes from AIP guru Sarah Ballantyne. She uses plantains in this recipe, but it’s hard to find organic plantains in Calgary, so I used sweet potato instead, and they rolls come out great! These are great with soup or stews, and I’ve also added them to brunches. For brunch I mix 1 Tbsp honey with 1 Tbsp coconut butter, and then spread 1 tsp inside each roll to make a sweet bun. OH YUM! You’ll want to try this recipe!


SWEET POTATO ICE CREAM

You don’t have to give up ice cream!

You don’t have to give up ice cream!

 When I steam sweet potatoes in my Instant Pot, I cube the leftovers and put them in the freezer.  Here’s a great use for those leftovers. My husband has been asking me to make more!

2 cups cubed, frozen sweet potato
1 can full-fat coconut milk (Natural Value)
1 Tbsp alcohol-free vanilla
1/3 – ½ cup honey (depending on how sweet you want it)

Put all ingredients into a blender and blend until it forms a creamy consistency.  Pour the mixture into a bread pan, and place in the freezer for about 4 hours.   Scoop and eat!

BLUEBERRY CREAM POPSICLES

Try these with other low-histamine fruits like cherries, or peaches.

Try these with other low-histamine fruits like cherries, or peaches.

Popsicles are lovely to have on a hot day (which we will hopefully have soon). This recipe makes about 6 popsicles, but it will depend on the size of your molds.

1 cup full-fat coconut milk
1 cup frozen blueberries
optional: add a bit of honey or your favourite sweetener

Blend the ingredients in a high speed blender. Pour into molds and freeze for at least 4 hours. I put a few whole blueberries into the mix at the end for an interesting texture. Try this with other low-histamine fruit. Another favourite of mine is to just blend honeydew melon and pour it into molds, but that happens later in summer when we have fresh, local melons.

Just one ingredient: honeydew melon.

Just one ingredient: honeydew melon.

I hope you enjoy these recipes as much as I do. Even if you don’t have any histamine related issues, all of these can be enjoyed on a Paleo, Gut Healthy diet.

Happy, Healthy Eating!
Tracey




ADD THE LUCK OF THE SHAMROCK TO YOUR MEALS

Okay, I’ll start by confessing that I’m not actually recommending you eat Shamrocks. But it just so happens that one of my very favourite foods looks like Shamrocks. I absolutely LOVE pea shoots, and if you look at the image, you’ll see they aren’t that different from a Shamrock. They are tender with a subtle sweetness to them that makes them a great addition to many dishes. This nutrient-dense, little shoot also happens to contain an enzyme called Diamine Oxidase (DAO), which help to break down histamines in your GI tract (a topic for another time). I like these so much that I eat them almost daily, so today I’d like to share some great ways to add these to your diet - just in time for a Shamrock St. Patrick’s Day meal.

There are a variety of growers in Calgary. These are from Shirley’s Greenhouse.

There are a variety of growers in Calgary. These are from Shirley’s Greenhouse.

I add these to all kinds of dishes, so let me share some of my favourites with you.

Smoothies
Since these are a bit sweet they make a great addition to any smoothie. In the summer I love these with fresh peaches or nectarines, and in the winter I buy frozen mango and add my pea shoots. The colour combination of the orange flesh from these fruits with the pea shoots is beautiful.

Smoothie.jpg

As a Burger Base
There are a lot of great ways to eat a bunless burger, but my favourite is on a bed of pea shoots. I just lay a bunch down on a plate, drizzle a bit of olive oil over them, put my hamburger patty on top, and then add my favourite toppings.

burger.JPG

I also love doing the same thing with eggs as I do with the burger - instead of the burger, I lay two fried eggs on the bed of pea shoots! It’s a favourite breakfast of mine.

Simple Salad
It’s so easy to just add your favourite dressing to these delicate greens for a quick side-salad to any meal. Pea shoots are a great way to break the monotony of green salads.

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So use your imagination this St. Patrick’s Day to add a wee bit of luck from the Shamrock. You can find pea shoots at many of our local health food stores and farmers’ markets.

Happy, Healthy Eating!
Tracey