This lower histamine tray bake recipe is super versatile. Quickly roast vegetables for a delicious lower histamine side dish!
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Table of Contents
Ingredient notes for this lower histamine tray bake
I like to use 3-4 types of vegetables, plus thinly sliced onion, and arrange them in rows on the pan. It makes for a pretty presentation, and my pickier eaters are more willing to dig in. You can make any substitutions for your preferred or tolerated vegetables, such as kale for cabbage, summer squash for zucchini, cabbage for broccoli, etc. I like to make sure the vegetables are slightly caramelized, but not overdone.
The recipe calls for Coconut aminos, which is fermented coconut tree sap. Some people with MCAS or histamine intolerance may not be able to tolerate this ingredient, so it can easily be omitted without much change in the flavor of the recipe.
Accompaniments for this lower histamine tray bake
This dish is great by itself, but can also be garnished any number of ways:
- Sprinkle with some allowed sprouted seeds like this mix.
- Top with chopped fresh herbs like cilantro, dill, basil, parsley, or chopped green onions.
What to serve along with this lower histamine tray bake
This dish is great with protein, such as chicken breast. Other suggestions are:
- Pistachio Crusted Salmon.
- Lower Histamine Cheesy Rolls.
- 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.
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, and gluten. Eating a diet lower in carbs and inflammatory foods can help to control histamine intolerance. To learn more about the lower histamine Keto diet click here! Low fodmap diet options are also suggested.
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.
Here’s the recipe!
Lower Histamine Veggie Tray Bake
Ingredients
- 4 cups cabbage shredded
- 2 cups broccoli florets chopped
- 2 cups zucchini sliced; swap for shredded choko for low fodmap diet
- ½ medium onion sliced; omit for low fodmap diet
- 1 tbsp lemon or lime juice
- ½ tbsp coco aminos omit for low fodmap diet
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp sea salt
- ⅓ cup avocado oil
Instructions
- Preheat the oven to 425 °F.
- Place the oil, cumin, coriander, salt, lemon juice, and coco aminos in a pint mason jar. Shake vigorously to combine. Set aside.
- Arrange the prepared vegetables on a rimmed sheet pan. Drizzle the sauce over the vegetables and put it into the oven for 20 minutes. Midway through the roasting time, gently toss the veggies with a spatula.
- Serve immediately or freeze portions in glass containers for later.
Let me know what you think of this recipe!
I’d love to see your comments below!
