Here’s a savory recipe for lower histamine shepherd’s pie.
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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 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).
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 this lower histamine shepherd’s pie
I can tolerate this brand of frozen ground elk. They also make ground venison, bison, and chicken, so choose a ground meat that works with your tolerances.
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, 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 shepherd’s pie
Lower Histamine Shepherd’s Pie
Equipment
- 1 Instant Pot or large stockpot
Ingredients
- 1 tbsp olive oil
- 2 tbsp sea salt divided
- 2 large yucca roots peeled, brown spots removed, and diced
- 3 tbsp avocado oil
- 2 lbs ground elk from frozen
- 1 carrot shredded
- ½ medium onion chopped
- 2 cups kale chopped
- 1 tbsp rosemary minced
Instructions
- Prepare the mashed yucca root by placing 1 tbsp of the sea salt, the olive oil, the diced yucca, and 1½ cups water into the Instant Pot. Secure the lid and pressure cook for 20 minutes. Release the pressure manually and carefully remove the lid. Mash the yucca adding additional olive oil and salt to taste. Set aside. Alternatively, you can cook the diced yucca in a stock pot on the stovetop.
- Briefly thaw the frozen ground elk in the microwave, until you can easily remove it from the package. In a large saute pan add the elk meat, avocado oil, remaining 1 tbsp sea salt, rosemary, and onion. Cook over medium-high heat while you use a wooden spoon to break up the ground meat, cooking and stirring until almost all of the pinkness s gone in the meat. Add the grated carrot and chopped kale, stirring to wilt it, and finish cooking the meat.
- Divide the meat mixture between 8 bowls (or mason jars if freezing for later consumption). Top each of the meat servings with mashed yucca. Serve immediately or freeze for later.
What to serve along with this lower histamine shepherd’s pie
- A green salad is 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, 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.
