My Recent Grocery Lists

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
  • Shallots
  • 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.

Other stores:

  • 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:

  1. fresh lemon juice
  2. flavored olive oil if you can find one (Kroger?  don’t make your own due to botulism) or EVOO plus oregano, thyme
  3. dried basil
  4. salt, pepper
  5. stevia (I use KAL brand 100% extract.)
  6. garlic powder
  7. 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.

If you can find frozen meats, cook up 1 pound for that day.

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.

So the list of the main things I want to rotate is:
  1. one day a week, oatmeal
  2. days when I’m super busy, use more chia seeds
  3. parsley with frozen peaches blended up with water
  4. green beans – quick cook and blanch – use for salads
  5. collagen
  6. lentils
  7. 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
store your nuts in fridge or freezer

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