Low histamine chicken peanut stir fry (GF/DF/vegan option)

This is one of my favourite stir fries to make. It’s quick, easy and tasty and completely gluten free as well as low histamine. This recipe serves one, but feel free to double the recipe accordingly. This can also be made vegan by missing out the chicken and swapping for a meat substitute or even just some extra veg.

Ingredients:
1 chicken breast, diced.
4 pieces of tenderstem broccoli
3 spring onions (cut into slices)
1/2 a pepper (diced into squares)
2 heaped tbsp of crunchy peanut butter.
3 cloves of garlic (crushed and chopped finely)
1 tsp fresh ginger (finely chopped)
1 tsp salt
2 tbsp garlic olive oil for frying (normal olive oil is fine)

Method
1. Heat the oil in a pan on a medium- high heat
2. Fry the chicken or meat alternative.
3. Once the chicken is cooked add in the veg and fry for 2-3 minutes.
4. Add in the peanut butter and stir for about a minute, add a small amount of extra oil if it starts sticking to the pan.
5. Add in the garlic, ginger and salt, fry for an additional 2-4 minutes until all combined.
6. Put into a bowl and serve! Enjoy!

Low histamine ‘nomato’ sauce (GF/DF/Vegan)

I’ve very recently gone back onto a low histamine diet in an attempt to reduce some of the severe digestive system symptoms I’ve been having. I’m not sure if a histamine intolerance/undiagnosed allergy issues could be further impacting whatever else is going on. As the diet avoids a lot of common ingredients found in store bought sauces, whilst avoiding preservatives, I’ve found it can be quite tricky. I thought I’d share some of my new recipes with you, starting with this basic pasta sauce using no tomato! This makes approximately enough for two to three meals.

Ingredients:
2 large red peppers (cut in half) *I use sweet pointed ones but any is fine*
1 red onion (cut into quarters)
1 butternut squash (peeled and cut into chunks)
1/2 a beetroot
2 garlic bulbs (top cut off)
Garlic olive oil
Sea Salt
Black pepper

10 basil leaves
1 tbsp parsley
1 tbsp oregano
1tsp lemon juice

Method:
1. Heat oven to 200*C/180*C fan oven.
2. Prepare veg for roasting as per instructions in ingredients.
3. Spread the vegetables out on two trays lined with baking paper. Try to keep the butternut squash on its own tray as it cooks for longer.
4. Drizzle veg generously with garlic olive oil, sprinkle over sea salt and pepper.
5. Cook the tray with the pepper, onion and beetroot in the oven for 30-45 mins until starting to brown. Cook the tray with the butternut squash for a total of 1 hour to 1h15 until soft.
6. Using a blender blend all the veg together adding the basil, oregano, parsley and lemon juice.
7. Once completely blended your sauce should resemble a standard tomato pasta sauce.
8. When cooking the sauce add water to get the desired consistency for your meal!

If you wish to keep some of the sauce for another day, simply sterilise a glass jar and store in the fridge!