Table of Contents
Introduction: My Story with Histamine Intolerance 9
1 Histamine Intolerance 11
The Reason You Are Unwell
Histamine What? What Is Histamine Intolerance? 11
Could This Be You? Symptoms of Histamine Intolerance 12
But Why? Causes of Histamine Intolerance 15
The Way to Get Well: Eating a Low Histamine Diet 15
The Yes/No/Maybe List 17
2 Eat Yourself Healthy 19
Dr. Becky's Low Histamine Instant Pot Recipes
Become a Kitchen God(dess) Cooking with Your Instant Pot 19
Keep It Simple: Instant Pot Food Prep Tips 20
Breakfast
Breakfast Hash 22
Asparagus Frittata 25
Savory Sausage Bread Pudding 26
Egg Cups with Mixed Greens 29
Nut and Seed Porridge 30
Soft- or Hard-Boiled Eggs with a Twist 32
Scallion Egg Bites 33
Jumbo Blueberry Pancake 35
Mini Blueberry Loaf 36
Lunch
Coconut-Poached Chicken 39
Chicken and Creamy Leeks 40
Ground Turkey Taco Bowls 43
The Perfect Pulled Chicken 44
No-Wrap Pork Dumpling 47
Stuffed Bell Peppers 48
Power Veggie Bowl with Carrot-Ginger Dressing 51
Gingery Chicken Salad 52
Almost Nicoise Salad 55
Broccoli Salad 56
Asparagus and Dill Soup 59
Creamy Cauliflower Soup 60
Thai-Style Carrot Soup 63
Parsnip Soup 64
Chicken Zoodle Soup 67
Green Minestrone 68
Sweet Potato Chowder 69
Dinner
Garlic Butter Chicken 70
Lamb Shank with Shallots 73
Tortilla-less Green Chicken Enchiladas 74
Sausage and Kale Stew 77
Easy Beef Stew with Carrot and Sweet Potato 78
Pork Chops with Cherry Sauce 81
Whole Chicken with Pearl Onions 82
Sweet Potato Shepherd's Pie 85
Pork and Collard Greens 86
Braised Short Ribs with Gravy 89
Melt-in-Your-Mouth Carnitas 90
Hearty Pot Roast 93
Stuffed Cabbage Soup 94
Quick Beef Pho 97
Healing Chicken Soup with Ginger and Turmeric 98
Root Vegetable Soup 101
Sides
Glazed Carrots 102
Fondant Potatoes 105
Braised Kale 106
Coconut Cauliflower Rice 107
Honey Beets 108
Mashed Sweet Potatoes 111
Garlic Mashed Cauliflower 112
Mini Cauliflower Pattie 115
Sesame Cabbage 116
Steamed Artichokes with Garlic Butter 119
Brown Butter Asparagus 120
Zoodles with Herb Butter 123
Zucchini Medallions 124
Whole Herby Cauliflower 125
Steamed Sweet Potato 126
Snacks
Cauliflower Hummus 129
Large Batch Golden Turmeric Milk 130
Coconut Chia Pudding 133
Sunflower Seed Queso 134
Anti-Inflammatory Egg Salad 137
Antihistamine Artichoke Dip 138
Caramelized Onion Dip 141
Dessert
Crustless Sweet Potato Pie 142
Upside-Down Apple Cake 145
Chunky Apple Compote 146
Maple Blondies 149
Coconut Custard 150
Soothing Tapioca Pudding 153
Sticky Ginger Pudding 154
Mixed Berry Compote 157
Blueberry Cobbler 158
Cherry Apple Crumble 161
References 162
Acknowledgments 162
About the Author 163
Index 164
