Here is a recipe for sugar-free, gluten-free, lower histamine, Keto-diet-friendly graham cracker crust, perfect for my Lower Histamine Cheesecake!
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Table of Contents
Ingredient notes for this graham cracker crust
The recipe for Lower Histamine Graham Crackers is here, and it calls for Beyond the Equator Sunflower Seed Flour. I like to sweeten them with ChocZero Sugar-Free Maple Syrup. I like to use this grain-free baking powder to avoid the risk of accidental gluten contamination.
This recipe calls for one cup of graham cracker crumbs. A full recipe of Lower Histamine Graham Crackers makes enough for two cheesecakes.
How to use this recipe
These graham crackers are also the main ingredient for the crust of my Lower Histamine Cheesecake. Enjoy!
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 graham cracker crust 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?
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.
Get my free ebook, symptom log, and meal plan!
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Leftovers
- Use this recipe to make a Lower Histamine Cheesecake or freeze right away for later use.
- Freeze for up to 3 months.
Here’s the recipe for my graham cracker crust!
Lower Histamine Graham Cracker Crust
Equipment
- Pie pan
Ingredients
- 1 tbsp ChocZero Sugar-Free Maple Syrup
- 2 tbsp butter melted
- 1 cup Lower Histamine Graham Cracker crumbs crushed, about 8 crackers, depending on the size you make
Instructions
- Preheat oven to 350 °F. Place Lower Histamine Graham Crackers in the bowl of a food processor or blender and pulse to process/blend for about 30 seconds total, until the mixture is crumbs. Measure 1 cup of crumbs and save any extra for another use.
- Butter the bottom and sides of a pie plate. Stir together the melted butter, sugar-free maple syrup, and crumbs in a medium bowl.
- Press the mixture onto the bottom and sides of a pie plate.
- Bake for ten minutes. Remove and cool slightly before using in a recipe.
What do you think of this graham cracker crust?
I’d love to have your comments about this recipe below!
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