Category Archives: Anti-Inflammatory & Low-Histamine

RECIPE: Our Favorite Smoothie (Berries)

The trick to making a rich, creamy smoothie that a kid will love, is to use the fresh ingredients that comprise ice cream:  egg yolk, vanilla, salt and something creamy.  If you eat dairy, I’d add heavy cream.  You can also use yogurt of whatever type you want, but vanilla yogurt makes it good.

OUR FAVORITE SMOOTHIE

by Rachel Ernst

YIELD:  One (1) serving in 20 oz. Vitamix container.

If doubling, use the large blender container.

  • 1/4 cup (65g) coconut milk (full fat canned) or (2 Tbsp hemp hearts + 2 Tbsp water)
  • 3 oz unsweetened almond milk beverage or water
  • 1 egg yolk
  • 1 pinch salt
  • Little drizzle of vanilla extract (1/4 tsp) or some vanilla bean powder
  • Vitamin C powder
  • 1 KAL stevia
  • Chlorella/ spirulina
  • 1 cup  (115 – 123 grams) FROZEN Blend of dark berries: black, blue, and raspberries

If your berries are frozen, blend everything EXCEPT the berries.  After that’s smooth, then add the berries and blend it smooth again.

Then blend in:

  • 2 ice cubes, if desired to thicken it up and cut the density

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: 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

Dressing:

  • 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 healinghistamine.com 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