Low Histamine Warm Broccoli Salad Recipe

Do you sometimes avoid salads because of histamine intolerance?

It’s no secret: despite being super healthy, those of you with histamine intolerance typically stay far, far away from salads. Not only are they usually packed with things you can’t eat (tomatoes, baby spinach, almond slices, aged cheese, gluten-containing croutons, vinegars, dressings, you name it!), but the raw ingredients usually set you and your digestive system off in a spiral of histamine-related symptoms.

Well, today, I'd like to change your view on salads with this deliciously fresh warm broccoli salad…

Let’s take a look at why it’s not only tasty, but good for you and your symptoms, too! 

 

We'll be using foods based on the low histamine foods list that eliminates high histamine foods and includes anti-histamine foods instead! Click below to get your copy of the low histamine foods list e-book to mix up your salad game at home!

 

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Low Histamine Broccoli Salad Ingredients

The green part:

Forget lettuce, kale and spinach! Broccoli may be one of the best greens to add to your diet. Broccoli is part of the brassica family of vegetables which carries a host of body-wide benefits. Think genetic regulation, cancer preventing properties and anti-inflammatory compounds.

 

On top of that, another reason we love broccoli so much is that it contains a high dose of natural vitamin C.

Vitamin C is actually a natural antihistamine (1)! It's one of the reasons we include vitamin C in Anti-Hist, our all-natural antihistamine supplement that has worked so well to help people with their inflammatory symptoms and histamine intolerance!

 

Vitamin C is also great coming from a natural source - so, coming from broccoli, it’s already in a form the body finds easy to absorb and use, so why not take advantage!?

Cooking can unfortunately destroy vitamin C, but even with this warm broccoli salad, you’re going to get upwards of 80% of your daily vitamin C intake. As long as you steam the broccoli according to our recommendations, you’re still benefitting! 

Broccoli is also a great source of vitamin K, and has traces of many other minerals and vitamins such as selenium, phosphorus, folate and potassium. 

 

Honestly, I love broccoli so much that I literally use a whole head of it to make a loaf of "broccoli bread" that I can eat in one go. It's true! Check out my broccoli bread recipe if you want to try it for yourself!

The orange part:

We also love adding carrots to this warm broccoli salad. Of course their fiber-rich goodness can help you to keep your blood sugar levels under control, but there’s something more we want you to get out of these healthful veggies: vitamin A. Vitamin A deficiencies are common in people with inflammatory diseases (2) such as histamine intolerance, so you’ll want to get all the help you can, from natural sources like carrots, of course. 

…and every part in between

Every salad needs a crunch, and when you’re avoiding most nuts, what better way to deliver some texture than in the form of water chestnuts. They’re a rich source of fiber, are low in calories, and are a great source of antioxidants that fight inflammation. 

As a dressing, you’re going to need a little apple cider vinegar for a sour touch (if you tolerate it). Keep in mind, although most vinegars are a no-no on the low histamine diet, apple cider vinegar tends to be tolerated in small doses, so this is optional and will be up to individual tolerance.

 

Once again, be sure to get our low histamine eating guide if you're unsure when to reintroduce foods and how to know if they're bothering you.

 

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In addition to that, you'll need a dash of coconut cream for its richness, and some herbs and spices to tie it all together. 

We finish off the salad with a small portion of optional roasted sesame seeds; in higher portions, sesame seeds can cause diarrhea in some of you, so test your tolerance or simply leave them off if you’re worried about any symptoms or you’re already struggling with loose bowels! 

If your mouth is water like ours is right now, there’s no time to waste.. So let’s get down to the recipe.

Low Histamine Warm Broccoli Salad Recipe

Ingredients:

• 1 head broccoli, leaves and stem removed, florets broken into smaller pieces 
• ½ cup peeled and grated carrot
• ¼ cup sliced water chestnuts
• ⅓ cup coconut cream
• ½ tablespoon apple cider vinegar (optional if tolerated)
• ¾ teaspoon freshly ground ginger
• ½ teaspoon ground turmeric
• ¼ teaspoon sea salt
• 2 tablespoons lightly toasted sesame seeds (optional for topping, if tolerated)

Instructions:

• Lightly steam the broccoli until the florets turn bright green. You’ll want to maintain a slight crunch, so don’t let them get too soggy. As soon as you notice the bright green color, remove from the heat, and place the broccoli into a fresh bowl to stop it from cooking any further. 
• Toast the sesame seeds, if using, in a light smear of coconut oil until they’re just turning golden. Be careful not to burn them. Remove and set aside. 
• Sautee the carrots over medium to low heat in the same pan as the sesame seeds were toasted in. Allow them to get slightly soft, but maintain a bit of a crunch. 
• While the carrots are cooking, combine all of the remaining ingredients in a large bowl and mix thoroughly. 
• Once the carrots are done, chop the broccoli into bite-sized pieces, add to the bowl with the dressing and water chestnuts, add the carrots, and fold gently to combine. 
• Top with the sesame seeds, if using, and serve warm. Enjoy!

 

 

References

1. Carr, A., & Maggini, S. Vitamin C and Immune Function. Nutrients. 2017 Nov; 9(11): 1211.
2. Wiedermann U, Chen XJ, Enerbäck L, Hanson LA, Kahu H, Dahlgren UI. Vitamin A deficiency increases inflammatory responses. Scand J Immunol. 1996 Dec;44(6):578-84.