I developed this lower histamine lemon bars recipe that is sugar-free, gluten-free, lower in histamine and oxalates, and Keto-diet friendly.
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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.
Ingredient notes for these lower histamine lemon bars
This recipe calls for my favorite lower histamine gluten-free seed flour, Beyond the Equator Sunflower Seed Flour. It also uses my go-to erythritol-free sugar-free sweetener, ChocZero Maple Syrup. Instead of lemon zest, I like this brand of lemon powder because it is organic and has fewer carbs than using straight lemon juice and zest. Though lemon and all citrus can be histamine liberating, I find I can tolerate this form of lemon alright. You will have to experiment yourself to see if it is triggering. I also added a little lemon oil, for a little extra zero-carb lemoniness.
What to serve along with these lower histamine lemon bars
- These bars are lovely with a cup of tea.
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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Leftovers
- 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.
Here’s the recipe for these lower histamine lemon bars!
Lower Histamine Lemon Bars
Ingredients
Crust
- 3 tbsp butter or coconut oil melted
- 1¼ cup sunflower seed flour
- 4 tbsp ChocZero sugar-free maple syrup
- 2 tsp vanilla extract
- ¼ tsp xanthan gum optional
Filling
- 4 tbsp ChocZero sugar-free maple syrup
- ½ cup butter or coconut oil melted
- 1 tsp lemon powder
- 6 egg yolks
- ½ tsp xanthan gum optional
- ½ tsp lemon oil optional
Instructions
- Preheat the oven to 350 °F. Prepare a 9×9 inch glass baking pan by lining it with parchment paper.
- Combine the melted butter for the Crust, the flour, Crust sweetener, vanilla, and Crust xanthan gum, stirring until mixed. Press the crust into the prepared pan. Bake for 15-17 minutes or until lightly golden. Remove and set aside.
- While the crust bakes, stir together the Filling butter, sweetener, lemon powder, and xanthan gum in a small saucepan. Whisk in the egg yolks. Place the pan over medium heat, stirring continuously, for 1-2 minutes, until thick and smooth. Stir in the lemon oil.
- Pour the filling over the baked crust and tilt the pan to spread it evenly. Bake for 15-20 minutes. Remove, cool for ten minutes, and then place in the freezer to cool for about ten minutes to solidify.
- Remove the bars from the freezer and slice them into 9 portions. Freeze the slices individually or serve them immediately.
What do you think about these lower histamine lemon bars?
I’d love to hear your feedback about this recipe! Please leave me a comment below!
