These are some of the things that I am buying recently.
- Nuts (toasted hazelnuts, blanched almonds, Marcona almonds with Rosemary)
- Tahini in glass jar
- Belgian Endive (chicory) for salad – good to feed your gut flora.
- Peeled garlic cloves packaged
- Sunchokes (jerusalem artichokes)
- Organic lemons and limes
- Basil for making pesto–put on canned salmon with rice noodles & artichokes with beans
- Organic red bell peppers
- Butternut squash (whole cook and eat with the skin on!)
- sparkling water
- Tart cherry juice 100%
- Plain salted seaweed snacks (or at Costco)
- Olive oil – I buy two kinds, one darker and more flavorful, and another bottle of the lighter kind (“Trader Giotto’s Imported Olive Oil Packed in Italy Net 33.8 Fl. Oz.”). I will also be looking for a Tuscan-flavored olive oil with basil, oregano, thyme.
- Toasted Sesame Oil (& green onions to go with noodles)
- Smoked Paprika (to make aioli)
- canned pumpkin
- gluten free pastas of all kinds – rice, quinoa, bean
- Frozen grass fed ground beef from New Zealand (good price!)
- Frozen chicken parts
- Frozen coconut (meat) chunks (Fiber and fat snack)
- Dorot frozen cubes of garlic and basil
- Frozen apricots
- Frozen artichokes and canned artichokes
- frozen raspberries
- frozen wild blueberries
- frozen peaches
- frozen okra
- frozen lima beans
- Frozen collard greens
- organic blackberries – The Driscoll fresh berries have been good lately.
- Love Beets (packaged and ready to eat) – I don’t know if these are higher histamine. But, Beets are good for methylation. Buy fresh beets if you don’t buy the Love Beets (by the fresh juices in the produce case)
- Barney Butter naked/no sugar almond butter very smooth – I like this because I don’t think it has the skins in it and because it’s butter smooth.
- Scottish Oats (By cereals and granolas)
- Almond Flour
- plain salted seaweed snacks (or at Trader Joe’s)
- Lotus Foods brown Rice Ramen noodles – these cook up very quickly.
- Raw nuts: Pine nuts, Pecans, Walnuts – buy 1-2 types every time you go so you can stash some but keep adding in variety.
- Avocado oil and EVOO. I only buy it if it is in a glass jar.
- Mayonnaise Avocado Oil (only if you are not histamine intolerant)
- Suja green juice in the fridge section
- BUTTER Kerrygold – this keeps in the fridge a long time, so buy several
- hemp seed hearts
- PRODUCE – There are several things I get regularly: lettuce, cucumbers, brussels sprouts, asparagus if it’s fat, French beans if Organic. Hothouse red peppers that have non-GMO label
- Butternut squash (However, I prefer to get a whole squash and cook it with the skin on. You can eat the skin.)
- FROZEN berry blend has the black berries and raspberries in it. Sometimes it is available Organic. Go a few times per year because the frozen berries are seasonal and you’ll find different types. Sometimes you can get organic peaches.
- For something sweet: Organic black cherries with coconut milk, stevia, almond extract. Very yummy, like ice cream.
- Wildwood organic soy milk in fridge section (I use this to rotate with almond milk (one type per day).
- zucchini, turnips, parsley, bananas
- Organic canned beans
- Organic gluten free grains
Coconut milk in little boxes:
Italian Salad dressing:
- fresh lemon juice
- flavored olive oil if you can find one (Kroger? don’t make your own due to botulism) or EVOO plus oregano, thyme
- dried basil
- salt, pepper
- stevia (I use KAL brand 100% extract.)
- garlic powder
- onion powder
This dressing is great with red bell pepper, blanched green beans, frozen/cooked artichoke hearts, chicken breast, jicama.
When I blanch green beans, I’ll keep them in fridge for 1-2 days. I’ll even eat them on the third day.
Pointers On Low-histamine Eating
I am trying to limit histamines, of course, but I think about what things are going to really have the most histamine:
Meats sitting around.
Food that was warm when you put it in the fridge: probably should put in the freezer.
GROUND meats – unless they come already frozen.
On days that I’m not as on-the-go, I cook myself food in the morning, divide it into 2-3 big bowls. Eat one bowl right away. Put the other in the fridge to eat later that day.
Buy Vital Choice canned fish – eat twice per week.
Buy frozen chicken breasts – eat 1-2 per week.
Buy liverwurst, Braunshweiger, head cheese from US Wellness – slice it up and keep in freezer, eat twice per week.
Designate 1-2 proteins from the above per day and rotate through the week.
I am trying to develop a system that involves ROTATING my proteins & fibers and planning ahead.
For example, fibers are lentils, oatmeal, psyllium, coconut flour and chia seeds, and green smoothies or berry smoothies.
Chia seeds also count as a protein for me, to fill in as a low-histamine energy source.
- one day a week, oatmeal
- days when I’m super busy, use more chia seeds
- parsley with frozen peaches blended up with water
- green beans – quick cook and blanch – use for salads
- variety of nuts and seeds as snacks or blended into foods, as follows:
- raw walnuts (Costco): soak in salt water overnight. Good plain or blend into pesto
- toasted hazelnuts (Trader Joe’s)
- pecans (Costco) soaked and then oven-roasted
- Tahini (Trader Joe’s)
- Almond butter – I like Barney Butter because it is smooth and I think they take the skins off
- Blanched (skins off) almonds
- Pine Nuts (Costco) – toast these for flavor