Low Histamine Pasta & Cream Sauce
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When I began my food elimination journey, before I even started to tackle the eczema I was experiencing, I was trying to get rid of hives. After being cleared of allergies, and doing some research, I found that in some cases hives can be a result of a histamine overflow.
Histamine is the chemical that is released when the body’s immune system responds to invaders such as pollen, venom, and even viruses; it is the inflammatory response responsible for itching, and is the reason people take an antihistamine to control it.
Much food and drink contain some level of histamine but particular items have much more of the chemical than others. And the rate that certain fruits and vegetables ripen, and how food is stored also plays a role in how much histamine a person is being exposed to when dining.
Our histamine reserve acts as a sort of cup, and sometimes it runneth over. When our bodies have been fighting all sorts of invaders, sometimes that avocado you had at lunch is all it takes to put it over the edge, and then the hives, and other symptoms can appear: this is called a histamine intolerance.
Some dietitians and a few doctors have suggested that we can lower our histamine response by following a low histamine diet. But this is where it gets complicated…there are a ton of blogs that contradict one another when it comes to levels of histamine in food.
What we do know for sure is that boiling food is better than baking, frying or grilling when it comes to raising the levels. Avoiding leftovers and consuming food right after preparing it is supposedly a good way to also avoid high levels of histamine.
So how do you determine what kind of food you should be eating? It’s hard to say for sure, but this guide that I created is the most comprehensive and easiest to understand. A strict guide is good for histamine intolerance because accidentally adding in something that may have high levels can throw off everything.
When in doubt, eliminate. A low histamine diet is not only for those suffering from a histamine intolerance, but has also been recommended for those who have mastocytosis and mast cell activation syndrome (MCAS).
I’m not a big fan of chatty recipes blogs, especially when I know you’re desperate to eat something safe and good. So without further ado, I give to you: Low Histamine Pasta & Cream Sauce. This recipe is also both vegan and gluten-free.
Ingredients:
6 minced cloves of garlic
2 tablespoons of vegan butter
6 cups of cauliflower florets
4 cups of vegetable broth
2 cups of water
1 teaspoon of salt
1/2 teaspoon of pepper
1/2 teaspoon of parsley
1/2 cup of vegan milk
1 tablespoon of olive oil (you can substitute with the oil of your choice, or leave out if you’re oil intolerant)
1 box of any shape, gluten-free, vegan pasta (I use the kind that is made of minimal ingredients such as rice & corn.)
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Instructions:
Step 1: Sauté minced garlic with vegan butter in a nonstick frying pan over low heat. Cook for a minute but don’t let it turn brown! Remove from heat.
Step 2: Bring the vegetable broth and water to a boil in a large pot. Add in cauliflower florets and cook for 15 minutes or until tender. Do not drain.
Step 3: Use a slotted spoon to add cauliflower pieces to a blender. Add in 1 cup of leftover vegetable broth and water from pot, sauté garlic, vegan butter, salt, pepper, olive oil and milk. Blend for 2 minutes or until the sauce is very smooth. Continue to add more leftover vegetable broth water if you need to. Sauce should be creamy like Alfredo and you might have to do a few batches if you have a small blender. Pour contents into a dry, clean bowl.
Step 4: Cook pasta in boiling water for 10 minutes. Rinse well.
Step 5: Toss pasta with sauce, garnish with parsley and a pinch of salt and pepper if needed.