This lower histamine gravy recipe makes a satisfying vegan keto-friendly sauce for holiday meals. With the holidays coming up I like to have a batch of this gravy on hand in frozen portions in my freezer.
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Table of Contents
Ingredient notes for this lower histamine gravy
The main ingredients in this recipe are onions and coconut milk. I like to add some sage and thyme to give it a traditional poultry-spice flavor.
What to serve along with this lower histamine gravy
This gravy goes well over Lower Histamine Stuffing, mashed yucca (if you can tolerate the carbs), roasted chicken or turkey, or roasted vegetables.
The bucket theory
The bucket theory offers a helpful analogy for understanding symptom reactions with MCAS.
Think of your body as an empty bucket that you want to keep from overflowing. Different foods and activities fill your histamine bucket at different speeds but combine to form the total level of histamine in your body (how full your bucket is). A fuller bucket means you have more histamine symptoms. When you manage triggers, reduce exposure to known triggers, and take medications and supplements to reduce histamine, you can manage the level of your bucket.
Do you know your typical symptom progression?
One of the keys to understanding the level of your bucket is knowing your symptom progression. It is helpful to keep track of the symptoms you are having and to evaluate whether they are escalating. Symptom escalation means that the level of your bucket is rising.
Knowing your symptom progression in a symptom flare is the key to developing your own rescue plan. In this post, I discuss how to determine your own symptom progression. Once you know what typically happens in your symptom progression you can design a rescue plan to address those symptoms.
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Leftovers
- Leftovers keep in the fridge for up to 5 days, but if you have histamine intolerance or MCAS you will want to freeze leftovers right away.
- Freeze for up to 3 months.
Here’s the recipe!
Lower Histamine Gravy
Ingredients
- 1 medium onion sliced thinly
- 1 cup coconut milk
- 1 tsp sea salt
- 1 tbsp olive oil
- 1 tsp dried sage
- 1 tsp dried thyme
Instructions
- Heat olive oil in a medium skillet. Add onions and saute, stirring frequently, for about ten minutes.
- Place the remaining ingredients in a blender cup. Carefully add the hot onions. Blend for about thirty seconds until smooth. Serve immediately or freeze in small portions for later.
What do you think?
I’d love to hear what you think of this recipe in the comments below!
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