This lower histamine blueberry tart is sugar-free, gluten-free, and low FODMAP!
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Table of Contents
Ingredient notes for this lower histamine blueberry tart
This recipe only has only a handful of ingredients: sunflower flour, butter, ChocZero sugar-free maple syrup, an egg, blueberries, and vanilla powder.
What is MCAS?
Mast Cell Activation Syndrome (MCAS) is a chronic condition that affects all organ systems. MCAS is serious and disabling and people with MCAS experience often significant and debilitating symptoms daily, including anaphylaxis, which can be fatal.
MCAS is often found in combination with other chronic conditions such as Ehlers-Danlos Syndrome (EDS) and Postural Orthostatic Tachycardia Syndrome (POTS).
Frequently healthcare providers do not know about MCAS, and the tests for MCAS are problematic because they are not uniformly reliable. MCAS can be difficult to manage. Treatments include blocking mast cell mediators with anti-histamines and mast cell stabilizers, as well as avoiding triggers.
Check out this post on how to manage MCAS.
Why this lower histamine blueberry tart recipe?
This recipe is low in carbs, higher in fat, protein, and fiber, while still being lower in histamine and histamine-releasing foods, lower in oxalates, and free of nightshades, grains, and gluten. Eating a diet lower in carbs and inflammatory foods can help to control histamine intolerance. To learn more about the lower histamine Keto diet click here!
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 they 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.
Know your typical symptom progression
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.
Get my free ebook, symptom log, and meal plan!
Want a tool to easily keep track of your symptoms? Sign up for my newsletter and you will receive my free 50-page ebook of lower-histamine, grain-free, sugar-free, Keto recipes, my free symptom log, and a free two-week meal plan!
Here’s the recipe for lower histamine blueberry tart!
Lower Histamine Blueberry Tart
Equipment
- Pie pan
Ingredients
- 5 tbsp butter melted
- ¼ tsp vanilla powder or 1 tsp vanilla extract
- 1 egg
- ¾ cup sunflower seed flour
- 2 tbsp ChocZero sugar-free maple syrup
- 1 cup fresh blueberries
Instructions
- Preheat the oven to 350 °F. Grease a 9-inch glass pie pan and set aside.
- Combine the butter, maple syrup, vanilla, egg, and sunflower seed flour. Stir until smooth. Spread the mixture into the prepared pan. Sprinkle with the blueberries, gently pressing them into the batter with your hand.
- Bake for 30 minutes until golden brown on top and firm to the touch. Let stand for ten minutes before serving. Or cut into six servings and freeze them individually for future consumption.
What are your thoughts about this lower histamine blueberry tart?
I’d love to hear your comments below!
