This lower histamine vegetable broth is a staple in my kitchen. From soups to stews to sauces, this key ingredient will uplevel your lower histamine cooking game!
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Table of Contents
Ingredient notes for lower histamine vegetable broth
This is a super versatile recipe for vegetable broth. Use it in soups, stews, sauces, and anywhere you want to add some liquid to a savory dish.
As I cook I try to save and freeze the peelings, vegetable ends, and slightly too-ripe parts of zucchini, carrots, celery, fennel, onions, garlic, asparagus, and fresh herbs like parsley, thyme, rosemary, and sage. Use any other tolerated vegetables you like, though use caution with veggies from the brassica family (cabbage, broccoli, kale, etc. ) which may impart a sour flavor to the broth. When you have accumulated about six cups of frozen veggies then it’s time to make stock! You can also use fresh veggies or a combination of frozen and fresh ones.
Key tools for this recipe
A 6-quart Instant Pot is an ideal tool for making vegetable broth for MCAS. It cooks quickly so that you can avoid excess histamine building up in the food. You can use the “Soup/broth” function on the Instant Pot, which cooks for 40 minutes. If you don’t have an Instant Pot, you can also just use a stock pot on the stovetop.
Release the pressure
Once the program finishes (or when your pot has cooked for 40 minutes on the stove), release the pressure manually, allow it to cool for a few minutes, and then strain your broth into glass containers for freezing. Leave an inch or so of headspace on each jar so that there will be room for expansion when the liquid freezes. By cooking the broth quickly and then freezing it right away you have the least amount of histamine buildup.
Why this recipe?
Many packaged foods, including stocks and broths, are high in histamine. This recipe uses a quick method of cooking the broth to reduce the change of increasing histamine levels in it. And then we recommend that you freeze portions immediately to further arrest histamine production.
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!
Know your typical symptom progression
One of the keys to understanding the causes of your pain is to look at the level of your bucket and knowing your symptom progression. It is helpful to keep track of the symptoms you are having and to evaluate whether they are escalating. Symptom escalation means that the level of your bucket is rising.
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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Leftovers
- Serve this dish immediately or freeze leftovers right away.
- Freeze for up to 3 months.
Here’s the recipe for lower histamine vegetable broth!
Lower Histamine Vegetable Broth
Equipment
- 6 quart Instant Pot or stainless steel stock pot
- stainless steel strainer
Ingredients
- 6 cups combined – peelings, ends, and chunks of zucchini, fennel, onion, asparagus, garlic, fresh herbs, celery, carrot, and any other tolerated vegetables Avoid Brassicas (kale, cabbage, broccoli, etc.) as they can impart a sour flavor to the broth
- 1 tbsp sea salt
- 3 tbsp olive oil
- 2 bay leaves
- 1 tsp thyme
- 3 black peppercorns (if tolerated)
- 12 cups filtered water
Instructions
- Place frozen vegetables into the pot along with the spices and water to cover. Don't fill above the "max fill line" on your Instant Pot. You want at least three inches of headspace at the top for the liquid to boil.
- Start the "Soup/Broth" program on the Instant Pot (it should cook for 40 minutes once it reaches pressure). Or, if using a stock pot on the stove, heat over medium-high heat until it comes to a simmer, then reduce the heat to maintain a low boil. Cook for 40 minutes.
- Unplug the Instant Pot and release the pressure manually, (Or turn off the heat). Cool for five to ten minutes, then strain out the veggies and ladle it into clean mason jars leaving 1.5 inches of headspace for expansion. Freeze and use in soups, stews, etc.
Let me know what you think!
I’d love to hear how you like this recipe. Leave a comment below!
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