Here is my recipe for lower histamine roast chicken. This is my favorite roast meat for holidays.
It is possible to make a lower histamine small roast turkey if it is roasted at high heat directly from frozen. But it can be tricky to make sure the entire bird is fully cooked through, and you may end up drying it out. Roasting a frozen turkey breast is less risky because there is less mass to bring up to temperature.
Chicken roasts much more quickly, and thus has less time to accumulate histamine.
An even lower histamine method is to poach chicken breasts in the Instant Pot using the “meat” program with 1 cup of water, manually releasing the pressure, and immediately consuming or freezing the cooked meat. Portions can be frozen for future meals and the meat broth that you end up with in the pot can be frozen for making future soups.
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Table of Contents
Ingredient notes for lower histamine roast chicken
This recipe calls for sea salt.
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 often experience 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).
Healthcare providers frequently 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.
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 rescue plan. In this post, I discuss how to determine your 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 roast chicken!
Lower Histamine Roast Chicken
Equipment
- instant read thermometer
Ingredients
- 1 whole organic chicken, giblets removed
- 1 tbsp sea salt
Instructions
- Preheat oven to 400 degrees F.
- Rinse chicken and pat dry with paper towels, inside and out.
- Tie the legs together and tie the wings against the breast with kitchen twine.
- Season the inside of the chicken with sea salt. Sprinkle the remaining salt over the top of the bird.
- Place in the oven and roast for 20 minutes. Reduce heat to 375 and roast for 40-50 minutes more until the internal temperature at the thigh is at 160 degrees F. Untie and serve.
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.
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Rocks and Roots chronicles my journey solo backpacking the Superior Hiking Trail and overcoming nervous system dysregulation, gut dysbiosis, and Mast Cell Activation Syndrome symptoms to hike 328 miles successfully.
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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.
