I developed this recipe for lower histamine latkes in my quest to find delicious lower histamine Keto diet-friendly replacements for one of our family favorites, Jewish Hannukah potato pancakes.
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Table of Contents
Ingredient notes for these lower histamine latkes
Last year before I switched to a Keto diet I made latkes with fried mashed yucca root. They were amazing! But I learned once I went Keto that the carbs and starch in yucca caused me to have increased inflammation and therefore more pain. As much as I love yucca in all its forms — cassava flour baked goods, tapioca starch thickened sauces, fried yucca, mashed yucca, etc. — I realized it doesn’t love me.
So this year I present to you a zucchini-based lower histamine Keto friendly latke! Enjoy!
Why this lower histamine latke 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.
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What to serve along with these lower histamine latkes
We make latkes for Hannukah and often serve them with roast chicken or beef brisket. Brisket is out for me because f the inherently higher histamine in beef. So I am going to have my Lower Histamine Latkes with some roast chicken thighs.
How to garnish lower histamine latkes
We usually serve our latkes garnished with applesauce and sour cream. Applesauce is a lower histamine food, though it is high in carbs. Sour cream is very high in histamine. So, to keep it Keto-friendly, I am going to have a taste of applesauce (like 1 teaspoon) along with my latkes to evoke the spirit of the holiday, and so I feel I’m not being deprived.
Since this is a savory latke recipe I could see the addition of some fresh herbs like dill or cilantro might be tasty!
Here’s the recipe!
Lower Histamine Latkes
Ingredients
- 2 small zucchini raw, grated (about 2 cups)
- 1 egg
- 1 tsp sea salt
- 1 tbsp onion grated
- ½ cup mozzarella cheese
Instructions
- Place the grated zucchini in a colander over a medium bowl. Sprinkle the salt on top, and set the bowl aside for 25 minutes for the salt to draw the moisture from the zucchini while you prepare the other ingredients
- Tip the zucchini into a clean dishcloth or cheesecloth, and squeeze out as much of the liquid as possible. Place the drained zucchini in a clean bowl along with the onion, cheese, and egg. Mix well to combine with a spoon.
- Preheat the oven to 400 °F. Line a rimmed baking sheet with parchment paper. Spoon the batter into about 8 mounds on the pan, spreading them out with wet fingers into pancake shapes. Ensure that you have at least an inch of space between latkes.
- Bake the pancakes for about 30 minutes until golden all over. If desired you can flip them and bake the second side for an additional ten minutes to crisp them.
- Serve immediately with a little applesauce, or freeze in portions for later.
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Leftovers and reheating
Leftovers keep in the fridge for up to 5 days, but if you have histamine intolerance or MCAS then freeze leftovers right away. Freeze for up to 3 months.
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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.
