This is the first of what I hope will become a regular series on my blog: low histamine ketogenic meal ideas!
I had initially thought of doing weekly meal plans in advance and sharing them here with you, but my health doesn't allow for consistency like that and I've only ever managed the first post. So I have decided to rather post a round-up of past meals which you and I can scroll through for inspiration whenever we're short on foodie ideas.
I hope that you will find this series useful, I was relieved to discover I'm not the only one who is in need of low histamine ketogenic meal ideas, there seem to be many people out there with similar issues. You are not alone!
I consistently post photos of all my meals on my dedicated Instagram profile, but I thought a more detailed description and ingredient list might be useful to some less creative cooks out there.
I will occasionally also share the recipes to some of my favourite dishes. This is mainly for future reference, but I'm sure somebody else out there might appreciate them too.
My Favourite Meals, September 2017
Stir Fry in Lettuce Boats
Includes: minced beef fried in coconut oil with white onion, ginger, garlic, bell peppers, courgettes and some cabbage or carrot if you like. Served on romaine or baby gem lettuce.
This is one of my favourite meals. It's quite easy to make, doesn't take too long to prepare and it tastes good!
Roast Chicken with Vegetables
Includes: chicken thighs and drumsticks, a selection of roasting veg like onion, garlic, courgette, sweet potato, parsnip, bell peppers, radishes. Coat with ghee or coconut oil and season with your favourite herbs and spices.
This is a great meal for those days when you can't be standing over the stove stirring things. Just pop it into the oven and go rest till it's done!
Coconut Crumbed Steak with Salad
Includes: coconut flour and dessicated coconut mixed with garlic, salt, pepper and freshly chopped parsley. Coat the meat in it and fry in coconut oil. Serve immediately with a salad or your choice of vegetables.
If you can tolerate egg, then you can coat the meat in egg before covering in the coconut mixture.
This crumbed meat is so delicious! My mum makes this for me when she visits. You can use chicken instead of the stir fry beef strips. Remember to prepare the sides first and the meat last so it can be served immediately when ready.
Lamb Chops with Vegetables
Includes: vegetables of your choice, prepared and cooked first. Once ready, fry chops in coconut oil. Pan must be hot initially to seal the meat on both sides. Then lower to med-high heat until cooked to your liking.
Turn the meat every 2 minutes to brown evenly from both sides. Season only with salt.
This is one of my all-time favourites! My sister makes this one for me and it is so full of flavour and has great fat and protein content.
My Low Histamine Keto Story
As of September 2017 I have been on a low histamine ketogenic diet.
The keto part is to manage symptoms of ME/CFS and I have had great improvement from being in ketosis. One of the biggest benefits has been dramatic decrease in chronic pain and no longer being bedridden. You can read about that here.
The low histamine part of the diet is due to the fact that my body seems to have trouble managing histamine levels and I have entered a permanent state of allergic reaction including constant itching as well as rashes and hives. By controlling the types of foods and amount of histamine I ingest, I have been able to reduce these reactions. You can read about that here.
More About Low Histamine And Keto
Let's Stay In Touch
Housebound Lifestyle: Facebook | Instagram | Twitter
M.E. Awareness: Facebook | Instagram | Twitter | The ME/CFS Community
Vibrant Hope Art: Facebook | Instagram | Twitter
Support My Work: Buy My Art | Shop My Favourite Things
Or if you'd like to send me something, here's my Amazon Wishlist - Thank you!
This blog was designed using Thrive Themes.
Thank you for sharing, I do well losing weight on Ket, but now I need to lower my histamine leaves so I am enjoying your inspiration!!
I’m so glad that you have found my ideas helpful. I hope you are able to manage your histamine levels successfully too. All the best
Glad to find another ‘sufferer’ out there. Life isn’t easy, but life quality has improved vastly since I added Keto to my low histamine diet. I note that you use a lot of coconut, which I can’t eat because of COPD. Any idea what I could use as. substitute?
Thanks for your sharing, I look forward to trying out your recipe ideas.
Hi Aline, I am glad you have had relief since going onto keto. I use a lot of coconut so that I can avoid dairy as much as possible. I enjoy dairy, but mostly the aged cheeses which are very high histamine, I’m also avoiding avocados for their high histamine content, so coconut was the next best option for healthy fat macros. Coconut yogurt, cream and coconut oil. You could use dairy alternatives if they don’t cause you reactions. I found mozzarella, gouda, ricotta and cream cheese safe to eat. Double cream gives me a histamine reaction though. As for oils or fats for cooking, I found ghee, butter, and other animal fats to be good too. The rest of my family just prefers butter and coconut oil, so that’s what we stick to mostly. And of course pouring olive oil over cooked veg, meats or salads. If it’s coconut flour you want to substitute, then almond flour or ground almonds work best, though it’s not as drying as coconut flour, so you might actually need more of it than the recipe calls for. I hope this helps. I will be sharing more recipes soon, so do come back occasionally. All the best.
I really sympathize with your story. So sorry you had to go through all of that. I have had histamine intolerance for probably 15 to 20 years but it never got so bad and I attributed it to Nightshades after about 15 years. Nightshades were a contributing factor. I followed your histamine diet since the middle of November of 2020 and feels much better. There are still some problems and I am working to figure those out by following your posts on facebook. Just to have my scalp and back not itch constantly is a major improvement. Thank you for your help on this subject.
Hi Eleonor, I am so glad that you have found my posts helpful and have had some relief. My laptop broke some time ago so I have not been able to update the blog, but I have just had it replaced, so I intend on sharing more recipes and information soon. Thank you for following my pages. I hope you will continue to find relief. All the best.
Looking forward to learning more about histamines, and how to cook for myself. Recently got my histamines checked and they were at 178.🤦🏼♀️
I’m glad you found my journey helpful. It’s not a fun place to be and there’s not too much information available. I hope you find relief soon.