Here is a tasty recipe for sugar-free cream puffs that are also gluten-free, and have lower histamine, low oxalate, and low FODMAP!
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Table of Contents
Ingredient notes for sugar-free cream puffs
These creampuffs are made with sunflower seed flour, ChocZero sugar-free maple syrup, and ChocZero sugar free baking chips.
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 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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Here’s the recipe for sugar-free cream puffs!
Sugar-Free Cream Puffs
Ingredients
- 4 tbsp olive oil
- 3 tbsp water
- ¼ cup Otto's cassava flour
- ¼ cup arrowroot powder or tapioca flour
- ¼ cup sunflower seed flour
- 5 eggs
- 2 cups whole milk
- 4 tbsp ChocZero Maple Syrup
- 2 tbsp cornstarch
- ½ cup ChocZero chocolate chips
Instructions
- Make the custard in advance. Heat the milk in a saucepan to a simmer, and then remove it from the heat.
- In another saucepan, whisk together 3 of the eggs, with the maple syrup and the cornstarch. Slowly pour the hot milk in a thin stream into the eggs, whisking constantly to prevent scrambling the eggs.
- Place the saucepan over low heat and whisk constantly until it thickens, about five minutes. Transfer the custard into a glass bowl, cover tightly, and refrigerate until completely cool.
- To make the choux pastry: Combine the three flours in a bowl and set aside.
- Pour the water and olive oil into a small saucepan and bring it to a boil. As soon as it boils add the flour mixture, stirring with a wooden spoon until it forms a ball on the spoon. Remove it from the heat and let it cool for five minutes.
- Add the remaining two eggs, beating with an electric beater until smooth.
- Heat the oven to 375 °F. Line a baking tray with a Silpat or baking paper. Scoop the dough onto the tray into 12 tablespoon-sized balls about two inches apart.
- Place the pan in the oven and bake for about 25 minutes, until browned and puffed. Remove from the oven and allow them to cool completely.
- Heat the chocolate chips in a bowl in the microwave for 15-second intervals until melted. Stir to make sure it is uniformly melted.
- When cool, slice the choux in half. Scoop about 1 tbsp of custard into the puff, and cover with the top. Spoon the melted chocolate on the top of each puff. Serve immediately or refrigerate for up to 48 hours.
