Low Histamine Coconut and Kale Fried Rice Recipe

low histamine fried rice recipe

An Asian fusion recipe with a low histamine twist

low histamine fried rice recipe

Fried rice can be a wholesome, hearty meal that fills you up and keeps you feeling satisfied when you're craving some carbs. But, with all of that soy sauce, lemon juice and who knows what else, it’s a high histamine nightmare. 

Well, don't you worry - there is a way to make this delicious meal without all of those histamine containing and liberating ingredients, and I’ll show you how in a minute!

First, let me tell you a little bit more about why I chose these ingredients...

Low Histamine Fried Rice Recipe: Nutrition Info

Coconut is a great, low histamine food. From the oil to the milk to the flesh, it’s a versatile food that not only adds a nutty flavour to your meals - but, it has an awesome nutrition profile. While coconut is high in saturated fat, it’s not the same type of saturated fat you’d get in animal products. In fact, 50% of the saturated fat in coconut is from the type called lauric acid, which has been shown to benefit HDL cholesterol, which we know as "good cholesterol". 

Coconut also contains vitamin B6 as well as the minerals iron, magnesium, zinc, copper, manganese and selenium (all of which are great for those of you who have reduced thyroid function). 

Some additional health benefits coconut may provide you, include:

  • Improve cognitive function
  • Boost heart health
  • Improve body fat composition 
  • Reduce appetite and cravings
  • Act as a natural antimicrobial
  • Benefit hair skin and nail health

Eggs are an ingredient that's often confusing to those with histamine intolerance. This is because raw egg whites are extremely high in histamine and cause reactions. Whereas, whole, cooked eggs, are typically well-tolerated by those with histamine intolerance. Many of you can tolerate whole cooked eggs - but, some people do have additional egg allergies or sensitivities. 

Just in case you fall within the latter, it’s important to note that, egg whites and yolks are very different, and you may be (and are likely) still only intolerant to the whites. Many people with intolerances to eggs find they can actually still eat the yolks without trouble! In the below recipe, you have the option of using both the whites and yolks - or, just the yolks!

Egg yolks are where most of the nutrition comes from, anyway. The yolk contains the fat soluble vitamins A, D, E and K, as well as omega 3 fatty acids. There are also other important vitamins in the yolk, like folate and vitamin B12, and good levels of amino acids, such as tryptophan and tyrosine which are beneficial for overall health including heart and brain health. The whites on the other hand, are quite concentrated sources of protein, without being as nutrient-dense.

The combination of carrots, Brussels Sprouts and kale add a whole host of other beneficial minerals and vitamins as well as powerful anti-inflammatory compounds and antioxidants. They also diversify the flavours of the meal, with sweet and tart tastes. 

In a meal like this, there is a need for some acidity to tie all of the flavours together. Unfortunately, citrus is out of the question, as is the typical substitute, citric acid; they’re well-known histamine liberating foods. But that’s were lemon balm comes in. Don't worry! Lemon balm actually contains no lemon and is part of the mint family! Not only does it provide a mint-like lemon flavor, lemon balm contains the histamine-reducing compound quercetin for antihistamine effects. 

With that, it’s time to get into the recipe. Healthy, satisfying, quick-and-easy, and oh so yummy. I hope you enjoy it as much as I do. And, if you want a more comprehensive list of foods that are histamine-safe and will actually help to ease your symptoms, click below for the free food list!

Low Histamine Coconut and Kale Fried Rice

Makes 4 servings.

Calories: 362 per serving (Carbohydrate: 35g; Protein: 10g; Fat: 18g) 

Ingredients:

  • 2 tbsps coconut oil
  • 2 whole eggs OR 4 egg yolks, beaten with a pinch of salt and 2 tbsps coconut milk 
  • 2 large garlic cloves, minced
  • 3 large green onions, thinly sliced
  • 1 cup of carrots, cut into matchsticks
  • 1 cup of Brussels Sprouts, diced
  • 1 medium bunch of kale, ribs removed and the leaves shredded
  • ¼ tsp Himalayan salt
  • 2 cups of cooked and cooled brown rice (or rice of your choice)
  • ¾ cups of shredded coconut, unsweetened variety
  • ¼ cup of lemon balm leaves, diced
  • Fresh cilantro for serving

Method:

  1. Over medium high heat in a large skillet, add 1 tablespoon of the coconut oil and when hot, add the egg mixture. Stir occasionally until the eggs are cooked. Remove from the pan and set aside in a serving bowl.. 
  2. Add the second teaspoon of coconut oil to the pan and then add the garlic, green onions, carrots and Brussels Sprouts. Stir occasionally and cook until the vegetables appear tender. Add the kale and salt, and cook until the kale starts to wilt. 
  3. Remove from the pan into the bowl with the eggs. 
  4. Add the remaining coconut oil to the pan and add the coconut flakes, stirring frequently until they begin to turn golden brown. Add the rice and stir it in to heat. 
  5. Add the egg and vegetable mixture to the pan as well as the lemon balm leaves. Stir to combine and heat through. 
  6. Remove to the serving bowl and garnish with fresh cilantro.

Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook with 110 delicious histamine intolerance recipes!  

To improve gut health with a scientist on your side, get daily tips using:
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Anita Tee, Msc

Anita Tee is a nutritional scientist specializing in histamine intolerance and gut health. Anita carries a Master of Science in Personalized Nutrition and a Bachelor of Science in Human Biology, specializing in Genetic & Molecular Biology.

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