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.


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

Hunting nutrients

Which foods are high in B12? Click here. is one of my favorite sources to find which foods contain which micronutrients. It’s a great source for those seeking a nutrient dense diet, no matter whose "diet" theosophy you follow.

uBiome – test your gut, throat, ears, nose or skin!

According to Ben Lynch, author of Dirty Genes, "uBiome ( evaluates the DNA of your microbiome, which is pretty fascinating, given that the genes of your microbiome outnumber your human genes by a factor of 150 to 1 and have an enormous impact on your health. This company can also specifically check the biome of your throat, ears, nose, and skin."

I wanted to have my ears checked, but now that my histamine is lower, I may not need to. If anyone is thinking of having a test done like this, I’d be interested to hear your experience!

PBX strains for Histamine control

For anyone looking for histamine control supplements, here’s the first wave of my own experience with re-building my gut flora and bringing down my histamine.

BAD – cause (or may cause–do your research!) histamine to be released in the body:

  • Lactobacillus casei – I have been taking PB8 which has 8 strains, one of which is this one. I wonder how much pain this has caused me!
  • Lactobacillus bulgaricus – typical in yogurt
  • L. reuteri should be avoided. (conflict with Yasmina’s below)
  • Lactobacillus delbrueckii

GOOD – lower histamine:

  • Bifido infantis The infantis is found in infants’ intestines and help to lower histamine in the body.
  • Bifido longum species helps to repair leaky gut.
  • Lactobacillus plantarum

ALSO GOOD Yasmina said: "So here are some of the strains that my wonderful research scientist friend Katerina has found that are particularly beneficial for both histamine intolerance and leaky gut/intestinal permeability:"

  • Lactobacillus rhamnosus 19070-2
  • L reuteri DSM 12246
  • bifidobacteria infantis (B. infantis) 35624
  • Lacto. salivarius (per Ben Lynch)
  • Lacto. plantarum (per Ben Lynch)

Yasmina of has been using and promoting Seeking Health Priobiota Bifido which contains:

  1. Bifidobacterium bifidum
  2. Bifido longum – the only of the 4 mentioned above.
  3. Bifido lactis
  4. Bifido breve

Seeking Health Probiota HistaminX – this one is developed by Dr. Ben Lynch (Dirty Genes). As you can see, this formula has the 4 Bifido strains found in the Probiota Bifido, but it also includes B. infantis and two other lacto. strains.

  1. B. infantis
  2. B. bifidum (important in vagina)
  3. B. longum
  4. Lacto. salivarius
  5. Lacto. plantarum
  6. B. lactis
  7. B. breve

In June 2016, I had a stool test by Genova Diagnostics called GI Effects. I was fine on pretty much everything, except: I had nearly zero good bacteria (Lactobacillus or Bifidobacterium)! Why would this be? Well, I had stopped eating fermented foods of all kinds due to the reactions I had to them, and because I knew I was allergic to yeast. I had also been dairy free for a few years. I started on probiotics, and switched to PB8 for about a year, which contained one or two of the histamine-creating strains. I started taking Probiota HistaminX on Dec 14, 2017. I took the Probiota HistaminX for three months and stuck to my low histamine diet and regimen. I went on vacation in March 2018 to an Orlando theme park. Over the course of a week, I ate several foods including ice cream and several meals that would normally cause me some high histamine discomfort. I even drank a glass of red wine! I was amazed at how well I was able to tolerate all of that. I believe it was some part or combination of this probiotic, low histamine diet, as well as a few weeks of keto-diet and caloric restriction. I am not quitting the Probiota HistaminX any time soon! I take one or two capsules per day and…

Drink no chlorinated water. I try very hard to drink the best water I can at all times, including no fountain sodas made with tap water. For my home water filtration, I use reverse osmosis.

Chris Kresser also said: "… soil-based organisms like Prescript-Assist, which I like for many other reasons. This is another reason that I like it. There’s not a lot of research on this, but my experience is that soil-based organisms tend to be neutral or even histamine-degrading. They tend to be tolerated pretty well by people with histamine issues."
I would like to experiment in the future with SBOs, but I haven’t even begun to find a product that is SBO-only. I would be checking products to make sure they don’t have the strains of lacto or bifido that produce histamine.

Blender bottle On the Go

Universal Studios theme parks, here we come!!

Looking forward to using this Blender Bottle Pro Stack on vacation. For the first flight I can pack 2-3 servings of protein powder in the compartments. (See the protein powders, in photo below.)

Check in with me on Instagram next week starting Tuesday March 27. I’ll be Keto dieting my way through vacation. Continue reading

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