RECIPE: v.R Shamrock Smoothie

v.R Shamrock Smoothie
There are many versions of a healthy Shamrock Smoothie. Here’s the v.R version (version.Rachel) Continue reading

RECIPE: Red, White & Blue Potato Salad

If you are eating potatoes, here’s my favorite way to make potato salad.

Red, White & Blue Potato Salad

1 lb Blue potatoes, boiled (firm-ish) & cooled

1 Large sweet potato, boiled (firm-ish) & cooled

1 bag frozen artichoke hearts, cooked and squeezed dry (Trader Joe’s)

Non-Dairy Dressing

Fresh Dill (lots!)


EVOO (extra-virgin olive oil)



1 tsp. dried parsley

1/4 tsp. garlic powder

1/2 tsp. onion powder

Scallions – green parts chopped small

Fresh lemon juice (or golden balsamic vinegar)

I’m sure you guys love my "recipes." I do usually throw a lot of things in and then start tweaking the taste by adding more of something. I do think that this is a way of being more connected with your food. You are actually tasting it! You are learning what the flavors do in the dish.

RECIPE: Lower-Histamine Chili, no tomatoes

My own lower histamine pot of chili

Grass-fed ground beef which is Frozen from Trader Joe’s. Do the shortest thaw process you can to avoid building up histamine.

Chop an onion and a shallot Brown it in butter and throw in the ground beef. Get that most of the way browned.

Pour in water, a bag of frozen okra from Target, can of organic beans, and chili spices (chili powder, cumin, 1/4 tsp. tumeric). Simmer until the okra is tender.

Pour in frozen corn and salt.

RECIPE: Crunchy Italian Salad

Lower-Histamine, Crunchy Italian Salad:

Any combo of the following:

  • simple chicken cooked in a saute pan with garlic powder, salt and oil (I use Trader Joe’s frozen tenderloins and start them from frozen. I use a lid to hold in moisture until they have turned opaque, take it off and let some moisture escape, and then put it back on with low heat so they will brown a little.)
  • blanched green beans
  • red bell pepper (Costco has bag of about 6 peppers that are marked as Non-GMO certified)
  • artichoke hearts (I cook a bag of frozen and rinse in cold) (Trader Joe’s)
  • chicory leaves (Belgian Endive) (Trader Joe’s)
  • jicama


  • Tuscan Herb Olive Oil (infused w basil, oregano, thyme?)
  • lemon juice w a little zest or whichever acid you want
  • salt
  • pepper
  • stevia
  • onion powder
  • garlic powder
  • dried basil

I use lemon juice, because even though citrus is a histamine liberator, I just can’t live without it!  I don’t have much problem with it, especially compared to vinegar.  Although, I would use distilled vinegar if I didn’t have lemon. I recently read on that apple cider vinegar is the best for histamine intolerants, but of course, she doesn’t mean “raw cider vinegar.”

My Recent Grocery Lists

These are some of the things that I am buying recently. Continue reading

simple basil chicken lunch

In a skillet, put in some light olive oil or any oil you want (coconut?). Put in frozen chicken tenderloins, garlic powder and salt. Put a lid on and cook on medium til some browning occurs (or, less browning, if you have inflammation).

Chop up celery, broccoli and lots of fresh basil. Red bell peppers should be good, also.

When the chicken is nearly cooked and browning just a little, flip over the tenderloins.

Toss in the celery and broccoli and put the lid back on.

Rinse canned water chestnuts, if you want them.

Pour coconut milk into the pan. Toss in the water chestnuts, basil and bell peppers. Stir. Put on the lid to continue steaming.

Cook to desired tenderness and add salt.

If you’re not histamine intolerant, you could use Green Curry paste, or some ginger. I liked mine with the simple taste of fresh basil.

For my anti-leftovers diet, I split the can of chestnuts into two servings, and cut up a rib of celery for later, etc. I often do this: prepare my lunch and dinner protein at the same time, leaving some of the veggies to cook later and reheat with the protein. Eat the same day to minimize the "leftovers puffy eyelid syndrome."

RECIPE: Valentine’s Day Chocolate Truffles

This recipe was originally found on, but it is no longer available there.  Here it is:

Continue reading

RECIPE: Low-Carb Chocolate Cheesecake Snacks

I wanted to turn Martha Stewart’s Chocolate Icebox Cake into an easier, low-carb version that I could make any-old time for a keto diet.  This is a full-on DAIRY recipe. If you want a non-dairy recipe, try the Valentine’s Day Chocolate Truffles. Here’s where to start: Continue reading

Ashwagandha versus or with Alcohol

10.5. Ashwagandha

Withania Somnifera, more commonly known as Ashwagandha, appears to be able to be more effective at decreasing social anxiety when paired with alcohol; doses too low of either to be seen as effective appear to be highly effective when combined.[92]

The anxiolytic (anxiety reducing) effects of Ashwagandha have also been shown to, in rats, reduce spikes in anxiety that are a result of cessation of chronic alcohol consumption; basically, possibly able to prevent anxiety from increasing as a result of quitting alcohol.[92]

More on ashwagandha

If you need a big bag of the powder, let me know! I have good sources.

You can take one teaspoon before bed in a glass of warm milk and it’s even more effective if you add a little bit of tumeric to it. ( it’s commonly found in recipes called Golden Milk.) I’ve been using it in my adrenal Stress Relief Tea for about a year. Unfortunately I backed off over the summer and only recently started back on it.

Not sure about a keto diet?

Here’s a thought. Even if you didn’t get into ketosis, if a person commits all-in, like I’ve been forced to do, that all your food will be nutrient dense food, then the carbs you eat cannot be empty. If you up the ante, you would eat no high-histamine-low-nutrient foods. You would eat only foods (including carbs) that have truly redeeming qualities. If you look into an anti-inflammatory diet, that would be a huge step. The articles at aim at antiinflammatory. I bought some of the info she sells, to support her work. And I find it to be true. I keep trying to add in foods she recommends.

Reducing inflammation feels good. Every system of the body will work better. It helps protect your brain.

Leading practical concepts:

1. Start eating the best quality food you possibly can. Let the others fall away. It’s not about what you "can’t" have. It’s about focusing on the best foods. (Once you spend your time, energy preparing them; Once you fill your stomach with the good stuff, you won’t have space left for crap.

2. Keep learning, always. Learn what the best foods are. Knowledge is power.