This lower histamine granola recipe is so easy to make! I’ve updated the original recipe to include sunflower seeds and dried blueberries. This recipe is also lower in oxalates, dairy-free, gluten-free, refined sugar-free, and egg-free!
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Table of Contents
Ingredient Notes
The main ingredient is unsweetened shredded coconut, and I like to use this organic brand. The dried blueberries are optional, and you can substitute other tolerated dried fruits if desired.
What to serve along with this lower histamine granola
This recipe makes a tasty granola to use as a topping on ice cream, yogurt, or custard (as tolerated).
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!
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 granola!
Ingredients
Method
- Preheat the oven to 325 °F. Line a large, rimmed baking sheet with parchment paper.
- In a food processor, combine all of the dry ingredients and pulse until the mixture is coarsely chopped, about 8 pulses. Pour the mixture into a large bowl, and set it aside.
- Combine the olive oil, sun butter, maple syrup, and vanilla extract in a small bowl. Stir until the mixture is smooth.
- Add the syrup mixture to the large bowl and stir until it fully coats the dry ingredients. Spread the mixture evenly on the prepared baking tray.
- Bake for about 15-20 minutes, until lightly browned. Don't let it get too brown. Remove from the oven and cool for 10 minutes.
- Divide the granola into mason jars and refrigerate until ready to use.
Nutrition
Tried this recipe?
Let us know how it was!What to take along with this recipe
Taking one capsule of Healthy Gut Holozyme helps your body digest your food.
Choose sides based on your other dietary needs.
Leftovers and reheating
If you have histamine intolerance or MCAS you will want to freeze the portions right away. They can be kept frozen for up to 3 months.
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Sign up for the SSP!
If you are dealing with chronic illness, concussions, or trauma, the Safe and Sound Protocol (SSP) is a listening therapy based on Polyvagal Theory that helps heal nervous system dysregulation. Many people with MCAS and other chronic conditions have nervous system dysregulation stemming from infections, toxic exposures, concussions, and trauma. The SSP is an easy-to-use app where you listen to specially filtered music for 30 minutes each day for a 5-hour cycle. Studies show the SSP has a profound effect on mental health and chronic conditions
You can sign up for the SSP here!
Heal your mind!
While the SSP is a bottom-up or somatic therapy for healing the nervous system, the Sacred Self-Healing Method I offer is a top-down nervous system healing modality that focuses on cognition, attention, perception, and emotion, using the mind’s higher functions. The SSP and the Sacred Self-Healing Method complement each other and together produce lasting results.
I provide one-on-one in-person and remote chronic illness and caregiver coaching and Sacred Self-Healing Sessions based on the Sacred Self-Healing Method, a proven novel co-creative healing modality detailed in my Books.
Click here for more information.
Order my books!
Rocks and Roots chronicles my journey solo backpacking the Superior Hiking Trail and overcoming nervous system dysregulation, gut dysbiosis, and Mast Cell Activation Syndrome symptoms to hike 328 miles successfully.
The Sacred Self-Healing Method ebook is available here and in most ebook retailers!
The Sacred Self-Healing Workbook is available for purchase here!
Betsy’s first book, Sacred Self-Healing: Finding Peace Through Forgiveness, is available here
Companion Recordings
The companion audio recordings of chants, guided meditations, and sound healing demonstrations that accompany Sacred Self-Healing: Finding Peace Through Forgiveness are available to download for free here
What do you think?
I’d love to have your reply below!
Disclaimer
The preceding material does not constitute medical advice. This information is for information purposes only and is not intended to be a substitute for professional medical advice, diagnosis, cure or treatment. Always seek advice from your medical doctor.
