This post showcases my lower histamine taco bowl recipe.
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Table of Contents
Ingredient notes for lower histamine taco bowl recipe.
This recipe features yummy fresh vegetables and freshly squeezed lime juice, and it is lightly seasoned for a South-of-the-border flavor. This recipe can be used as a taco filling with tolerated tortillas (such as cassava), in a salad as pictured, or beside fried yucca slices in a bowl.
Prep notes for this recipe
As I describe in the recipe, the yucca tends to stick to the pan. Ideally, I recommend using a Green Pan nonstick pan. See my cooking tools recommendations here for more information on why I prefer Green Pans. I don’t recommend a cast iron pan for this recipe unless you want to use a lot more oil.
But it is possible to scrape up the parts that stick to the pan, and they are deliciously crispy. You may need to soak your pan after making the yucca, but it will be worth it!
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 lower histamine taco bowl 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.
Get my free ebook, symptom log, and meal plan!
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Lower Histamine Taco Bowl
Equipment
- Pressure cooker or Instant Pot
Ingredients
- 2 small yucca roots peeled, brown parts removed, and diced
- 1½ cups water
- 4 tbsp avocado oil
- 1 carrot shredded
- 1 bunch green onions (discard white parts) green parts only, chopped
- 2 cups lacinato or dino kale chopped
- 2 tsp sea salt
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp garlic-infused olive oil
- 1 fresh lime ½ juiced, and ½ cut into wedges
- 1½ lb skinless boneless chicken breast, frozen thawed briefly and diced
Instructions
- Prepare yucca roots and place them in the insert of an Instant Pot. Add 1 tsp sea salt, and the water. Cover and set to pressure cook for five minutes. Once the cycle finishes, unplug and release the pressure manually.
- While the yucca cooks, place 1 tbsp of the avocado oil in a frying pan, and add the carrot, onion, kale, and ½ tsp salt. Cook over high heat, stirring constantly, for about 8 minutes, until the kale is wilted. Remove vegetables to a plate.
- In the same pan add 1 tbsp of the avocado oil, the chicken, ½ tsp salt, and the cumin and coriander. Stirfry over high heat for about 8 minutes, until the chicken is translucent. Return the vegetables to the pan, and add the lime juice. Continue to stir until heated through.
- Place the yucca in a medium frying pan with the remaining 1 tbsp avocado oil and the remaining 1 tsp salt. Cook undisturbed for about 5 minutes over medium-high heat. Use a spatula to turn the yucca pieces over. You may need to add a little bit more oil, but the yucca is supposed to stick to the pan. It will eventually dislodge and be delightful crispy bits. Continue cooking for another five minutes or so. Gently scrape up the stuck parts, and stir to incorporate them.
- Serve the chicken in a bowl beside the yucca. Or serve the chicken in tortillas (I use cassava tortillas) with the fried yucca on the side with the cilantro and lime wedges. If not consuming immediately, freeze portions in glass containers for later consumption.
What to serve along with this lower histamine taco bowl
- A green salad is a nice accompaniment to this dish.
- Top with fresh cilantro and lime juice.
- 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.
