Finding recipes that are quick, easy, and healthy can be a challenge, particularly when dealing with a food intolerance and/or sensitivities. I can tell you truthfully that I’ve been there, working on my own issues from the inside out; and no, it’s not always glamorous or food blog worthy lol! In fact, sometimes it just straight up SUCKS out loud because you feel restricted or cut off from your favorite foods.

But on the bright side? All this experience has made me a master at substitutions. A superpower if you will, and one that I call on often (and you can too!).

Because the longer I’m on this path, the more I’m realizing that people ain’t feeling good ya’ll.

Sadly, many of us are secretly struggling and in pain on the daily. Whether it’s histamines, gluten, soy, or what have you, our current food system is completely out of whack, and we are starting to see the consequences bleed through generations raised on unhealthy processed foods.

Which is one of the many reasons why I’ve been working hard on my new “Low-Histamine Vegan: Total Reset” Cookbook, coming VERY SOON to a kitchen near you. If you’ve been feeling “out of sorts” and/or constantly in meltdown mode because of food conflicts, then hang tight my friend. I’ve been putting the finishing touches on this downloadable companion, and will gladly release it by the end of February.

Personally, I believe that despite our food sensitivities, we can still enjoy good, simple food.

So in the meantime, I want to share this EASY low-histamine vegan dip, inspired by two of my favorite veggies: sweet potatoes and beets.

Rich in beta-carotene, B6, and Vitamin C + D, sweet potatoes can help prevent heart disorders, ward off colds and flu, plus help maintain a healthy immune system*. They are also naturally low in histamine and the perfect substitute for ANY dish that has white potatoes (which can cause digestive harm for those sensitive to nightshades).

As for beets, this beautiful root veggie is loaded with a range of vitamins, including Vitamin C, magnesium, iron, copper, fiber, and more; consuming beets can help improve your heart and liver health, as well as prevent certain cancers and respiratory issues*.  

So who’s got the “beet”? WE GOT IT with only THREE main ingredients + 10 minutes prep time! It’s a simple recipe that doesn’t take much effort and can be completed in about 30 minutes. All you have to do it bake, blend, and munch.

BONUS! You can use this recipe in a variety of ways:

  • Party dip with crackers
  • Sandwich spread
  • Breakfast toast topping
  • Salad dressing base (just thin out a scoop with a splash of water)

The possibilities are endless and flavor is on point! 

Looking for Quick Low-Histamine Vegan Recipes?

Switching to recipes that are Low-Histamine AND Vegan can be a challenge, especially when you have work and other commitments on your plate. I believe that plant-based foods have the ability to help us heal from the inside out, and it doesn't have to be complicated or boring! That's why I'm in the process of developing EASY solutions for LH Vegans on the go. If you would like to get on the VIP list and get TIPS for starting the Low-Histamine Vegan process (plus get notified when I post a new LHV recipe), please sign up below!

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I hope you enjoy this simple recipe, and please make sure to check back in February for my new cookbook: “Low-Histamine Vegan: Total Reset”!

Sweet Potato + Beets “Sweethearts” Low-Histamine Vegan Dip

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Italian has always been one of my favorite vegan fallback cuisines, whether it be a quick weeknight meal at home or an easy selection at a local restaurant. It’s not hard to get wrapped up in the romantic aspects of it either, since I’m pretty sure we all imagine dinner for two feasting over large portions of noodles by candlelight and the Italian opera (or Dean Martin).

Or maybe it’s just me and my dreams of a date night alone with my husband and no children. It happens.

However, what if you are histamine intolerant or are trying to do a temporary low-histamine diet as a vegan? Suddenly the beloved Italian dinner can become non-existent, since tomatoes are considered a high histamine food, leaving marinara off the table. Nope, can’t do eggplant either, since that is also high in histamine. And when we can’t rely on nutritional yeast or dairy-free market cheeses…well, what is there left to do?

Do you know what happened to the vegan who realized his favorite food was off limits?

He was alfredo. *yuk yuk*

In all seriousness though, I’m here to tell you that YES, it’s still possible to achieve that romanticized fantasy (or perhaps just a comfortable night in), and it doesn’t have to take you much time either! In just 15 minutes you can have yourself the perfect Italian dinner that is not only gluten-free and vegan, but sits well with your system so you don’t feel heavy (or have reactions!) afterwards.

I love this meal because it’s:

  • 100% meat-free, dairy-free, gluten-free, + low-histamine.
  • Quick + easy, taking you only 15 minutes from start to finish.
  • Customizable for a variety of diets- add veggies of your choice or tweak the sauce to suit your tastes (see below for details).

Looking for Quick Low-Histamine Vegan Recipes?

Switching to recipes that are Low-Histamine AND Vegan can be a challenge, especially when you have work and other commitments on your plate. I believe that plant-based foods have the ability to help us heal from the inside out, and it doesn't have to be complicated or boring! That's why I'm in the process of developing EASY solutions for LH Vegans on the go. If you would like to get on the VIP list and get TIPS for starting the Low-Histamine Vegan process (plus get notified when I post a new LHV recipe), please sign up below!

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Extra notes for low-histamine vegans:

  • If you’re sensitive to full-fat/canned coconut milk, you may switch it out for a dairy-free milk of choice, however you may need to thicken it with cornstarch or arrowroot powder.
  • Don’t like gluten-free noodles? If you are not gluten-intolerant, switch them out for regular spaghetti noodles OR replace them with zoodles (zucchini spiralized into noodles using a simple spiralizer, found by clicking here).
  • Add low-histamine baked veggies on the side, such as yellow or butternut squash, zucchini, or sweet potato.

Extra notes for vegans NOT following a low-histamine diet:

  • If you want more of a “cheesy” taste, try adding some nutritional yeast flakes to amp up the flavor.
  • Get your sauce “drunk” by adding your favorite cooking wine (or regular wine of your choice).
  • Add baked veggies of your choice or top with sliced green olives.

Trust me when I say that I was very happy with the results of this meal! I have been mulling over an easy Italian solution for the past month, and this one was so good my children and I devoured it in one sitting. #winning

I hope you all enjoy this easy weeknight dinner, and if you make the recipe, please let me know your experience by leaving a comment below! Because you know what they say..

“That’s Amore!”

GF Low-Histamine Vegan Italian Basil Noodles

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With 2018 laid out before us, like a yellow brick road of possibilities, it appears that veganism is becoming “all the rage”. Every time I go to the grocery store, I’m finding more and more plant-based products, vegan options are popping up like mad at local restaurants, and a new vegan blog is born every minute.

This fact couldn’t have been clearer to me, back in November of 2017, when I attended “VegFest” (in the ATL shawdy), that veganism was here to stay; the amount of attendees had more than quadrupled since my previous visit in 2015, making the afternoon exciting and claustrophobic simultaneously.

But no matter how popular the vegan lifestyle gets, one question is still pounding at the door of plant-based living:

Can you REALLY be healthy on a vegan diet? Like, really really?

I can’t tell you how many times I’ve had friends who have been “inspired” by my blog (or that amazing dinner I whipped up), prompting them to start investigating what this whole vegan thing is about and if it’s something they think they can incorporate into their own lives. Unfortunately, many of those same friends have come back to me, after exhausting all their online resources, with their hands up in the air, saying, “I give up.”

While it’s always disappointing, I’m sort of used to it by now.

Because when it comes to what’s healthy and what’s not, you can absolutely find compelling arguments on either side of the fence: while one doctor is lecturing on the benefits of eating meat on one side of the internet, we have another doc on the flipside, promoting the benefits of a plant-based lifestyle.

And that’s not including all of the conflicting documentaries on Netflix.

Making your decision about whether or not you are “gonna try this vegan thing” more complicated and like, totally confusing.

But I’m not here to make this extra hard, or complicated, or a yawn fest. Because what is comes down to is this SIMPLE truth, which is:

You CAN be healthy and thrive on a vegan diet….

aaaaaannnd…you can also be unhealthy on a vegan diet too (oh yes, I WENT THERE).

It’s what YOU CHOOSE to give to your body that really counts.

GO VEGAN WITHOUT TOFU!

FEEL ALIVE + GAIN ENERGY + REDUCE STRESS by choosing healthy plant-based foods (and NO, you don't have to eat tofu)! Just pop your email in the space below, and I'll send you 3 EASY vegan starter tips + simple recipe updates and fun announcements straight to your inbox!

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One frequent question I get from low-histamine vegans is whether or not you can eat this way at restaurants. While it’s common for most vegans to primarily eat at home, depending on their location and schedule, eating out is something we all do, at least every once in a while.

So is it possible to get your food low-histamine AND cruelty-free?

The not-so-easy answer is…yes…and no.

I’ve found, as a vegan myself, that vegan-friendly options tend to exist primarily in urbanized areas. The closer you travel to major cities, the more likely you’ll find the word “vegan” on the menu OR stand-alone vegan restaurants (a highlight of any day). Unfortunately, the more rural you get, the less likely you are to find a something that is completely meat-free, dairy-free, and egg-free.

Which is why, when I know I’m going to the country, I always bring backups.

Taking all of this into consideration, if you are going vegan AND low-histamine at the same time, you may start to freak out a little when going to your favorite local restaurants for the first time since “the switch”. Plus, the waiter may think you are absolutely bonkers when you order the salad with no dressing, no tomatoes, no spinach, and no croutons.

“Sooooo….lettuce then? That will be $7.50.” Exactly.

And truly, finding vegan options for me is like a sport, as well as a learned skill.

For example, I know which mexican restaurants in my area have vegetarian options (easily made vegan) and are a snap to order from, and which mexican restaurants I should avoid at all costs because they can’t manage to bring me a bean burrito WITHOUT. CHEESE. I know where to order an Italian dinner without freaking out (too much) about the possibility of dairy in it, and how to get a vegan pizza on the fly. And, like most people, I also know all the restaurants that have let me down in the past, which I’ll never return to…because they are just jerks. Am I right?

This type of thing naturally takes time…and a little patience.

And so, if you’re trying to throw low-histamine into the mix, I’m going to tell you the honest truth: if you SERIOUSLY have histamine intolerance, complete with flair ups/rashes/crippled with a stomach-ache for days because you ate one. wrong. thing. then please remember that anytime you eat out, you are essentially playing with fire.

Yup, you’re leaving your fate up to your waiter, Anthony.

Or Sandra, whichever.

I mean YES, I think if you played your cards right, went to a flexible restaurant that you are familiar with, and ordered something simple, I’m sure you could manage to pull off low-histamine and vegan. However, please remember that you are always running the risk that there has been a cross-contamination, potentially throwing your system out of whack.

That being said, as a vegan, I know that I am always at a risk when eating at non-vegan restaurants. Unbeknownst to me, there could always be dairy or egg or something else in said dish that I’m unaware of (soilent green anyone?). BUT, I also remember that I need to live a little too, and that TRUST is part of the process. So I do my best and try to not sweat it (too much).

Looking for Quick Low-Histamine Vegan Recipes?

Switching to recipes that are Low-Histamine AND Vegan can be a challenge, especially when you have work and other commitments on your plate. I believe that plant-based foods have the ability to help us heal from the inside out, and it doesn't have to be complicated or boring! That's why I'm in the process of developing EASY solutions for LH Vegans on the go. If you would like to get on the VIP list and get TIPS for starting the Low-Histamine Vegan process (plus get notified when I post a new LHV recipe), please sign up below!

DAMN THE SPAM! Your privacy is important and the email you provide is under lock and key! Powered by ConvertKit
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