This lower histamine eggroll stirfry provides a satisfying umami meal while being low FODMAP, lower oxalate, and lower salicylate.
This recipe gets its name from its likeness to the filling of eggrolls: minced veggies and chicken with yummy ramen noodles. Pure comfort!
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Table of Contents
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 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 diet click here!
Ingredient notes for this lower histamine eggroll stirfry
This recipe calls for oyster mushrooms, which are designated low FODMAP by Monash University. Some patients with MCAS cannot tolerate mushrooms at all, so use your best judgment about including this ingredient. Carrots are considered higher in oxalates, but the total amount in this recipe is relatively small so the amount per serving is scant. Grated carrot lends a nice color pop, but if you can’t tolerate it, you can switch it out for grated turnip. The millet ramen noodles in this recipe also contain some brown rice, so if that is an issue for you a nice substitute is this millet ramen.
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.
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Here’s the recipe for
Lower Histamine Eggroll Stirfry
Ingredients
- 4 cakes millet ramen
- 1 bunch scallions, green ends chopped
- 1 tsp ginger powder
- 1 tsp garlic-infused olive oil
- 1½ tbsp coconut aminos, if tolerated can substitute lime juice
- 2 tsp sea salt
- 4 cups chopped Napa cabbage
- 1 lb chicken breast diced
- ½ cup grated carrot
- 1 cup oyster mushrooms diced small
- 4 tbsp avocado oil
- ½ cup fresh cilantro chopped
Instructions
- Bring a 3-quart pot of salted water to a boil. Immerse noodles and cook according to package directions. Drain, return to the pot, and drizzle with 1 T. avocado oil. Set aside.
- Prepare diced chicken, and chop vegetables. Place 2 T. avocado oil in a large saute pan or wok. Add the veggies, 1 t. salt, and spices. Cook over high heat for about five minutes, until veggies have wilted down. Remove them to a serving bowl.
- In the same large pan, add the remaining 1 T. oil, the chicken, and the remaining 1 t. salt. Stirfry over high heat for 5-8 minutes, until chicken is opaque. Return the veggies to the pan, and cook, tossing to ensure the entire mixture is heated through.
- Serve the stirfry on a bed of ramen. Garnish with chopped cilantro. Serve immediately, or portion into glass containers to freeze for later consumption.
Accompaniments for this lower histamine green egg bake
This dish is great on its own, but can also be garnished in a few ways:
- Drizzle with olive oil.
- Top with chopped fresh herbs like dill, basil, parsley, or chopped green onions.
What to serve along with this lower histamine eggroll stirfry
- A green salad, bread, and muffins are always lovely with this dish.
- Choose sides based on your other dietary needs.
Leftovers and reheating
- 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.
- To reheat from frozen, microwave for 2-3 minutes, depending on your microwave’s power. Or, place in a saucepan, over medium-low heat, stirring occasionally, until piping hot.
What do you think?
I’d love to have your reply below!
