Here is my recipe for lower histamine vegan macaroni and cheese. It’s a quick satisfying recipe that’s also gluten-free, dairy-free, soy-free, and lower in oxalates.
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Table of Contents
Ingredient notes for this lower histamine vegan macaroni and cheese
This recipe calls for Cultured Oil which is produced in more environmentally friendly ways than other healthy fats like olive oil, avocado oil, and coconut oil. This post discusses more about Cultured Oil.
This recipe also calls for gluten-free pasta like this, and nutritional yeast.
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 lower in histamine and histamine-releasing foods, lower in oxalates, and free of nightshades, grains, and gluten. This is also a vegan recipe, which works well if you are avoiding dairy products like cheese.
Some people with MCAS are unable to tolerate nutritional yeast, so use caution until you are sure you can tolerate it. Eating a diet lower in 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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Lower Histamine Vegan Macaroni and Cheese
Equipment
- high-speed blender
Ingredients
- ¼ cup sunflower seeds raw, unsalted
- 1 juice of one whole lemon, about 4 tbsp
- ½ cup water plus extra to thin sauce if desired
- 1 tsp sea salt
- 2 tbsp nutritional yeast
- ¼ tsp garlic powder
- ¼ tsp turmeric powder
- 2 tbsp Cultured Oil
- 12 oz. gluten-free elbow, shell, or fusilli pasta
Instructions
- Prepare the pasta according to the package directions.
- While the pasta is cooking, combine the sunflower seeds, lemon juice, water, nutritional yeast, garlic, Cultured Oil, and turmeric in the blender cup of a high-speed blender. Blend until smooth, adding a tablespoon or two of water if the sauce is too thick.
- Once the pasta is done, drain it and divide it between two bowls. Top each portion with cheese sauce, adding additional sea salt if desired.
- Alternatively, portion into two glass containers to freeze for later consumption.
What to serve along with this recipe
Taking one capsule of Healthy Gut Holozyme helps your body to digest your food.
Choose side dishes 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.
Check out this powerful frequency device
Healy is an individualized specific microcurrent device (ISM) that runs beneficial electrical currents directed by an app on your phone. Healy can be used to magnify your intention and to get the most out of your life. Check out this post for more about Healy. And this post provides some tips and tricks for Healy.
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If you want help getting started with frequency healing sign up for a session with me and we will go over the basics of frequency healing!
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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.
