This lower histamine pad thai is pure comfort food recipe in a Keto version of the popular Asian dish.
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Table of Contents
Ingredient notes for this lower histamine pad thai
This recipe uses zucchini noodles instead of grain-based noodles, coco aminos instead of fish sauce (some people may still not be able to tolerate the coco aminos so it can be easily omitted), and macadamia nuts or sunflower seeds instead of the traditional peanuts.
This dish is usually prepared with Asian rice noodles. Rice noodles are made by a process of fermenting the rice, making it quite high in histamine. Rice and rice noodles are also very high in oxalates. And all rice is high in arsenic because of the way it is grown. So, though I love Asian rice noodles, I can’t tolerate them.
Accompaniments with this lower histamine pad thai
This dish is great garnished with:
- A sprinkle of some allowed nuts or sprouted seeds adds some nice fat.
- A squirt from a lemon or lime wedge for tartness.
- Top it off with chopped fresh cilantro.
What to serve along with this lower histamine pad thai
This dish is great by itself, but it goes nicely with:
- Sparkling water with a spritz of lemon or lime juice;
- Keto Japanese Gyoza (recipe coming soon!)
- Choose sides based on your ingredient tolerances.
Leftovers and reheating
- If you have histamine intolerance or MCAS you will want to freeze leftovers right away. Otherwise, leftovers keep in the fridge for up to 5 days.
- Freeze for up to 3 months.
- To reheat, microwave for 1-3 minutes, depending on your microwave’s power. Or, place in a saucepan with 1 tablespoon of water, over medium-low heat, stirring occasionally, until piping hot.
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 this lower histamine pad thai!
Lower Histamine Pad Thai
Ingredients
- 2 cups zucchini spiralized or shredded; substitute shredded choko for low fodmap diet
- 3 tbsp coconut oil or avocado oil
- 1 lb chicken breast meat, diced skinless, boneless
- 4 tbsp carrot grated
- ½ tsp sea salt
- 1 scoop pure monk fruit powder
- 1 tbsp coconut aminos if tolerated; omit for low fodmap diet
- ½ tbsp sunflower seed butter
- 1 tbsp lime juice or lemon juice if tolerated
- 2 tbsp water
- 1 clove garlic minced; substitute 1 t. garlic infused olive oil for low fodmap diet
- 3 eggs beaten
- 4 tbsp fresh cilantro chopped, for garnish
- 4 tbsp macadamia nuts or sunflower seeds, if tolerated roughly chopped, for garnish
- 4 wedges lime for garnish
Instructions
- Prepare the zucchini noodles and grated carrot with a spiralizer, or vegetable peeler, and set aside.
- Dice the chicken and season with sea salt; set aside.
- Whisk together the coconut aminos, monk fruit extract, lime juice, sunflower seed butter, and water in a small bowl.
- In a large skillet over high heat, heat 1 tbsp oil. Add the chicken and cook until opaque, about five minutes. Remove to a plate.
- Add the remaining 2 tbsp oil to the skillet over medium heat. Add the garlic, grated carrot, and zucchini, stirring occasionally, cooking for 3 minutes.
- Add the prepared chicken back to the pan, stirring to combine. Move the meat and vegetables to the side of the skillet, and add the beaten eggs. Allow them to cook for about a minute, stirring until the eggs are soft-scrambled.
- Add the sauce and toss it together with the cooked eggs, meat and vegetables.
- Serve with cilantro, nuts, and lime wedges. Or portion it into glass jars and freeze.
