Recipes

Moist Vegan Coconut Pancakes (low histamine)

15. September 2017

You can never have to many pancakes recipes right? For me a sunday without pancakes for breakfast is not real sunday. That's why I already wrote my 3rd blog post about the little delicious delicacies to bring some variety on the table. As you maybe noticed already , I love everything with coconut, so I wanted to create a recipe which contains coconut flour and my beloved coconut milk. The pancakes are super moist, thick and almost creamy. As always, they are without industrial sugars and are low in histamine. I replaced the normal baking soda again with my low histamine replacement, the tapioca starch can be replaced by normal corn or potato starch and the chia seeds by ground flaxseeds. The recipe is very versatile and as always super simple to prepare. Success guarantee included. For more inspiration, you can also check out my blog post about Gluten-Free Pancakes or Easy-Peasy Pancakes. Every breakfast is an absolute highlight with them. As a topping I used my carob "chocolate" sauce. You can find the recipe here -> CLICK. If you dont´t have carob powder, you can use normal unsweetened cacao powder as well. For those of you who have a histamine intolerance like me, carob is the perfect low histamine and tolerable substitute. Now I wish you a lot of fun with the recipe. Let me know in the comments how you like it.

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Recipes

Creamy macadamia butter (low histamine)

31. August 2017

Hands up who loves nut butters as much as I do! Doesn´t it make any food better? As a topping on oatmeal or vegetables, in salad dressings or right out of the jar with a spoon, you just can´t go wrong. Unfortunately I had to make big changes with my eating habits after I was diagnosed with a histamine intolerance, especially with nuts, since most of them are to be avoided. I make sure that I use high quality macadamias for this nut butter. Natural, non-roasted and unsalted. Besides coconut, macadamia is the most compatible nut when you suffer from allergies or especially a histamine intolerance. It contains only a small amount of phytic acid, which can even be reduced by soaking. Of course it also tastes simply divine and is rich in unsaturated fatty acids. There´s a reason that they are called "queen of nuts"! You don´t need a high speed blender to blend the nuts . I use my 10 year old one and it works perfectly. Macadamias can be processed very easily because of the high fat content. You need inspiration how to use it? Here is a delicious example --> CLICK Have fun trying the recipe and enjoy!

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    Overnight Oats Basic Recipe (vegan, low histamine)

    22. August 2017

    Today I would like to introduce you once again to a new breakfast idea that can easily be prepared the night before. It´s perfect for those mornings you´re in a hurry, when you need food on the go, something cool for a morning meal in the summer, or simply anything in between. Personally I love waking up knowing my breakfast is already prepared and waiting for me. This recipe fits perfectly into my theme #simplyconny. All you have to do is mix all the ingredients together in the evening and put them in the fridge overnight. Thats it! Sounds super easy right? It is. The recipe can be modified as desired (for example, with gluten-free oat flakes), doesn´t need any refined sugar and can be prepared with different ingredients and toppings. I try to keep the histamine low because of my intolerance, but there are so many different options. In this picture I used some blended blueberries and red currants as a sauce.I´ll upload some more overnight oat ideas in the future, today it´s all about the basics. If you´re very sensitive to histamine, it´s possible that storing overnight can lead to reactions. Please try it out for yourself. For me it works great and I have no problems. People without allergies can simply prepare and enjoy! If the overnight oats directly out of the fridge are too cold for you in the morning heat them up very quickly in the microwave. Or just you have a look at my basic oatmeal. Another variation for a creamy hot breakfast! Have fun with trying the recipe!

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    The best carob “chocolate” crépes with macadamiabutter (vegan, low histamine)

    6. August 2017

    May I introduce you to a new, delicious, fluffy, chocolaty crépe recipe? My classic crépe are super delicious too, but this combination here with coconut milk, cinnamon, vanilla and carob powder is simply divine. If freshly made macadamia butter is used as a topping, well I´m in breakfast heaven. For this recipe I´ve chosen ingredients that are very low histamine, making it with as little allergens as possible. I used spelt flour, replaced refined sugar with with coconut sugar and normal baking powder with my low histamine replacement. Macadamia butter is a great low histamine topping alternative. You can find the recipe here! If you use apple sauce instead of coconut oil the crépes are even oil free. Due to my histamine intolerance I try not to eat cacao powder and use carob powder instead. The taste reminds a bit of cacao but it is not bitter, rather fruity, naturally sweet with a touch of caramel. Thus, when baking, the sugar can be reduced. Carob is the roasted, ground pulp of the carob tree and a real nutrient bomb. It is super well tolerated, contains little fat but a lot of fiber, calcium and iron. Of course you can use normal cacao powder for this recipe if you are not allergic. Have you already tried my juicy carob brownies? I promise you will become a carob fan. Have fun with trying the recipe!

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    Health & Lifestyle

    The best natural antihistamines

    21. July 2017

    In recent years, I focused intensely on educating myself about nutrition, especially since I was diagnosed histamine intolerant. I get a lot of questions on Instagram how I´ve managed to incorporate foods with higher histamine levels into my diet.It´s been a long journey with lots of trail and error as I learned to listen to my body more carefully and include natural antihistamines into my meals. Especially the last point can be very helpful when it comes to compatibility. There are certain nutrients and methods that can help the body reduce, lower or delay the release of histamine and boost the immune system. The more often we incorporate them into our meals and our lives, the easier it is to keep our histamine levels low. In this post I´ve put together what in my opinion are the most important natural antihistamines, and in sticking with the tradition to safe the best for last, you can find my personal favorites at the end. If you have additions or your own experiences, please let me know in the comments.  

    Vitamin C

    An important antioxidant that can alleviate allergy symptoms, has a histamine lowering effect and helps boost the immune system is the all mighty vitamin C. It supports the enzyme DAO (diamine oxidase) in the destruction of histamine. Everyone knows about the positive effect of vitamin C especially when you get a cold, but also with food intolerances it´s important to make sure your getting lots of this vitamin.     The best-known sources are citrus fruits, which aren´t tolerated well with a histamine intolerance. Better are: Red bell pepper Broccoli Apples Cauliflower Black Currants

    Vitamin B6

    Vitamin B6 acts as a coenzyme for the synthesis of DAO and has to be present in sufficient quantity to counteract DAO deficiency and to ensure optimal histamine destruction. It also strengthens the immune system and nerves. In case of the supply only with plant based foods, you have to consider that vitamin B6 is present there in a bound form and can´t be absorbed so easy from the body.   Good sources for vitamin B6 are: Parsley Broccoli Potato Sweet potato Wild rice Oatmeal Green leaf vegetables

    Quercentin

    Quercentin belongs to the group of bioflavonoids and is one of the most effective natural antihistamines. It reduces the secretion of histamine, accelerates the destruction and has anti-inflammatory properties. It is contained in a lot of foods, but these are partly very rich in histamine.   Nevertheless, there are some possibilities for a  good supply with low histamine variants: Apples Blueberries Broccoli Chives Cherries Green leaf vegetables  

    Zinc

    Zinc can curb the histamine release of the mast cells, increase the sensitivity threshold, strengthen the immune system and appeals as a natural antihistamine. I suffered from a zinc deficiency a time ago, which has increased the susceptibility to allergic reactions. Especially in the vegan diet it is important to pay attention to the supply, since the plant zinc can´t be absorbed not so well from the body. In combination with a histamine intolerance it becomes more difficult because good sources such as soy products and most legumes are not always well tolerated.     Low histamine foods that containing larger amounts of zinc are: Whole grains especially oats Pumpkin seeds Brown rice Green leaf vegetables    

    Water (lots of water!)

    We know that drinking a lot is important. With a histamine intolerance it is even more important. Histamine is water soluble and can be better degraded in the body by sufficient drinking. The opposite results in an increased distribution and the producing cells would be encouraged again. So make sure you drink at least 35 ml of still water per kilogram bodyweight a day. It also helps me a little to drink during my meals.    

    Relaxation and Meditation

    A histamine reaction is not only triggered and amplified by diet, but also by a variety of other factors like sleep deficiency, exertion, cold, heat and stress. I personally respond to all of these factors especially to stress and I recognize every time that I feel much worse when I do to much or don´t listen to my body.     During a 5 week stay in India, I began to integrate meditation into my life and intensified my awareness of relaxation. It´s not always possible in normal everyday life, but it is very important for us allergy sufferer to remain in balance. It is scientifically proven that meditation and gentle yoga can reduce histamine levels in the body, when practiced regularly. So definitely a reason to start today!

     

    My favorite recommendations

      Coriander - stabilizes the mast cells Black cumin (seeds and oil) - increases the immune defense and helps against allergic reactions Turmeric - is anti-inflammatory, stabilizes mast cells and reduces histamine release Sweet potato - contains a lot of quercentin and has an anti-inflammatory effect Pomegranate - anti-inflammatory and lowers histamine levels Blueberries - contain histamine-lowering quercentin     I hope you could take some helpful information with you and please send me a message about your experiences if you like. Much love Conny ❤️   Note: the information given here are based on my personal experiences and I don´t guarantee the effect on other people. Please consult your doctor before implementing any new foods into your diet. MerkenMerkenMerkenMerken MerkenMerkenMerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerkenMerkenMerken MerkenMerken MerkenMerkenMerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerkenMerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerken

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  • Congratulations on your new blog Conny! I’m so excited to see more of your recipes and learn more about your travels in Canada.

    Somi, x

  • I have had hives for over 4 years. I am vegan and thinking about going on a low histamine diet. Sure hope it helps. Thanks for your blog that is explaining the foods I can eat on a low histamine diet.

    • You´re welcome and thank you so much for your feedback. I wish you all the best with trying a low histamine diet ❤️

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    About me

    Hello! My name is Conny and this blog is all about simple, allergy friendly, vegan recipes and my journey towards a new life. Nice to have you here!

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