True Low Histamine Red Pasta Sauce
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There are a lot of “nomato” sauce recipes out there that are supposed to replace classic tomato sauce, but the truth is many of them call for high histamine ingredients such as sweet potato, pumpkin, apple cider vinegar, and even lemon.
It doesn’t matter how small the spoonful is, if you are experiencing a histamine intolerance, avoiding high histamine items is crucial.
Thankfully, there is a red pasta sauce recipe that uses only low histamine ingredients and it tastes as close as possible to the real thing. And the best part is that this recipe is oil free, butter free, soy free, nut free, gluten free, and vegan; it is chock-full of healthy items and is easy to make.
What’s more, you can batch cook this red sauce and freeze it for later.
Artificial dyes and additives make it impossible to avoid histamine, but you can make your own from natural ingredients. Beetroot is a a fantastic low histamine food coloring that can turn any dish red or even pink.
In fact, you could add a bit to our Low Histamine Pasta & Cream Sauce recipe to turn it into a delicious low histamine vodka sauce or low histamine pink sauce. Just leave out the vodka for a true low histamine cooking experience.
Don’t be fooled by fake recipes that sneak in high histamine ingredients or that don’t taste good at all. I have had to rely on a low histamine diet and I know how frustrating it is. This low histamine recipe not only tastes good, but is as close to the timeless classic as possible.
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Ingredients:
2 small onions
4 cloves of garlic
2 cups shredded carrots
2 cups of diced red bell pepper
2 cups of beetroot
1 diced yellow zucchini
2 diced sour apples
2 cups of vegetable broth
1 cup of filtered water
1/2 cup of fresh basil or a tablespoon of dehydrated basil
1 tablespoon of oregano
salt to taste
Instructions:
Step 1: Rinse your vegetables and cut them according to the shape listed in the ingredients.
Step 2: On medium heat, bring a half cup of vegetable broth to a simmer and add the onions to the pot, stirring until translucent.
Step 3: Add the garlic to the onions, and let them cook on low-medium heat. Keep and eye on it so it doesn’t burn.
Step 4: Toss in the rest of the ingredients including the vegetable broth, diced vegetables, apples, water, salt, basil and oregano.
Step 5: Raise heat to medium and bring it all to a rolling boil, then turn down the heat to low-medium and let it simmer for a half hour.
Step 6: Place everything in a blender and blend until smooth (if your sauce isn’t red enough, you can wash, cut, and boil some extra beetroot on the side to make a natural low histamine food dye, and pour into the sauce).
Step 7: You can use it on gluten free pasta made of rice, over rice itself. Some gluten free pizza crusts do not use yeast and other high histamine ingredients. So you could even make a low histamine pizza with this delicious sauce.
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Images by Krista Stucchio and Loverna Journey