This recipe for lower histamine lemon grass soup is warming and satisfying.
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Ingredient notes for this lower histamine lemongrass soup
If you have Mast Cell Activation or MCAS, then this soup is a wonderful lower histamine meal choice. The recipe calls for my lower histamine chicken broth. It also calls for vegan fish sauce, which can be omitted if not 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, dairy, 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 lemongrass soup!
Lower Histamine Lemongrass Soup
Equipment
- Pressure cooker or Instant Pot
Ingredients
- 2 tbsp olive oil
- 1 bunch green onions chopped
- 1 tbsp ground ginger
- 1 stalk lemongrass split in half
- 1 tsp sea salt
- 4 cups lower histamine chicken broth
- 1 lb. skinless boneless chicken breast diced
- 1 medium zucchini chopped
- 1 tbsp vegan fish sauce if tolerated
- 8 oz. fresh oyster mushrooms chopped
- 1 carrot chopped
- 1 bulb fennel chopped
- 1 bunch fresh cilantro chopped, for garnishing
Instructions
- Place the oil in the Instant Pot along with all of the ingredients except the cilantro.
- Secure the lid and set the Instant Pot to cook at high pressure for 30 minutes. When the cycle ends release the pressure manually. Carefully remove the lid. Alternatively, you can cook the soup in a pressure cooker, or on the stovetop in a stockpot.
- Ladle the steaming soup into bowls and top with cilantro. Or divide between glass storage containers such as mason jars to freeze for later consumption.
What to serve along with this lower histamine lemongrass soup
- If tolerated, rice noodles or Feel Good Foods dumplings are awesome!
- A green salad is also 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.
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