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This low histamine caesar dressing is one of my favorite mcas-friendly recipes. This dressing is made with dairy-free ingredients which results in a lower histamine creamy dressing. For a caesar dressing to be made low-histamine, it is quite a challenge if you want a similar & delicious taste! This recipe comes very close and reduces the histamine load compared to classic caesars. As someone who has mast cell activation syndrome and other comorbidities, this is a great option that I tolerate well in moderation! I hope you do too!
Low histamine recipes are often difficult in condiment-form of any kind. The mustard, vinegar, and dairy are removed in this recipe thereby reducing histamine. Each of these ingredients are typically high for mast cell activation syndrome patients. These are difficult for mast cell patients to consume as the period of time that the product sits or lasts on the shelves. With that, histamine builds up along with high-histamine ingredients that keep the product inflammatory.
The Benefits Of Being A Chef With Histamine Allergies
The majority of low histamine salad dressing recipes will call for a lower histamine vinegar. That vinegar of choice is often apple cider vinegar. As a chef it’s common to know or become aware of the culinary processes and procedures that food may take or go through to get to the final product. In my personal opinion it’s difficult to understand this if you’re not a part of the culinary or food service industry. Without this knowledge you may experience mast cell activation syndrome or histamine intolerence issues without understanding why.
As a chef, it allows me to understand culinary measures being taken to grow, harvest, and prepare our food. All of these aspects can have an effect on histamine growth. For me, vinegar is a drastic and painful reaction often causing what feels like paralysis and true anaphylaxis episodes. Due to the length of time that fermentation occurs, it results in higher histamine levels. Vinegar may not bother certain individuals. In my case it’s a drastic trigger. When coupled with other higher histamine foods it results in a histamine bucket that becomes full, or overflows.
What’s In This Low Histamine Caesar Dressing & Salad?
Each individual has unique triggers when it comes to MCAS or histamine intolerence, thus why we all eat differently and that’s ok! In this recipe, there are a mixture of low-histamine and higher-histamine foods which are in small quantities. Additionally, it is uncommon to have more than two tbsp per salad and as a result, keeps your histamine consumption lower.
Higher Histamine Foods In This Low-Histamine Dressing
Lemon Juice: Lemon juice is a higher histamine food and as a result, means we enjoy this ingredient in moderation with this recipe.
Cashews: Cashews may be a higher-histamine food although we are using a small amount in this recipe. This allows us to create a sweeter creaminess to our dressing without using mayo which contains vinegar.
Capers: Capers are slightly higher in histamine. A way to reduce the histamine content is to make sure you use the capers that are fresh or right after purchasing. Allowing products to sit can create histamine build up.
Low Histamine Foods In This Low-Histamine Dressing
Mustard seeds: Luckily, mustard seeds are a low-histamine food. Singularly, mustard seeds are safe however jarred & bottled mustard is a high-histamine food as it contains vinegar and wine. Vinegar and wine are both present in shelf-stable mustards resulting in a high-histamine condiment. Removing the vinegar from these flavorful seeds and combining with lemon, sweetness, and creaminess from other sources helps to create a similar flavor profile.
Garlic: Garlic is a fantastic choice when following a lower-histamine diet as it is an anti-histamine or “histamine-lowering” ingredient.
Scallions: These are a great low histamine option that help create a subtle pop of flavor without being overpowering.
Extra Virgin Olive Oil: This ingredient is known to naturally increase diamine oxidase. DAO helps to lower histamine as it’s an enzyme that helps control these levels. Oftentimes it is common for MCAS patients to have lower DAO enzymatic activity and as a result introducing more of these ingredients can be beneficial.
Maple Syrup: This ingredient does not have much evidence on it being high-histamine. However, there is research that may suggest histamine can cause changes in blood sugar levels.
Nutritional Yeast: This is one of the most controversial ingredients here. Some may state it is unsafe for mcas patients and other research states it is safe and tolerable. It is grown on a fermented product for two weeks. This means the histamine content is not high as yeast does not contain histamine. The process however may produce mediators! This ingredient helps to create a more umami flavor profile and I recommend adding it if tolerable!
Is This Recipe REALLY Low-Histamine?
If I said this was a low histamine recipe, I would technically be lying. When compared to a regular caesar dressing, this is a MUCH lower histamine option. With each persons body being different I can admit that it does not personally result in any mcas symptoms.
Dairy is one of the highest sources of histamine. In a classic caesar dressing, dairy is a major component. It contains eggs, anchovies, lemon, and mustard which makes it loaded with histamine! For this low histamine caesar salad dressing recipe, it truly does reduce the histamine load.
Low Histamine Caesar Dressing Recipe
Low Histamine Caesar Dressing
- 2 tbsp lemon juice
- 1 tsp mustard seeds
- 1/4 cup cashews
- 1 small garlic clove
- 1/2 cup filtered water
- 2 tbsp capers
- 4-5 scallions (white part only)
- 1/2 cup extra virgin olive oil
- cracked black pepper small amount
- 2 tsp Honey or maple syrup
- 2 tsp nutritional yeast optional
Kale Caesar Salad Recipe
- 2 bunches curly kale
- 1 container of above low histamine caesar dressing
- 1/2 cup toasted pepitas
- 1-2 cups gluten free rosemary croutons
Individual Salad Preparation
- 2-3 packed cups curly kale
- 2 tbsp low histamine caesar dressing
- 2-3 tbsp toasted pepitas
- 1-3 cup gluten-free rosemary croutons
Low Histamine Caesar Dressing
- Start off by soaking your cashews in water or boiling water if not soaking overnight.
- Next, cut most of the green portion of the scallions from the white & light green portion. You want to reserve the white and light green portion of the scallions. Add them to your blender along with all other ingredients except the extra virgin olive oil.
- Blend on high until completely emulsified in your vitamix blender.
- Next, follow with your extra virgin olive oil. Reserve in the fridge and use on your kale caesar salad by following the next set of instructions below.
Kale Caesar Salad Recipe
- Turn your oven on to 350. Once hot, add your pepitas to cook for about 10-15 minutes. They should be golden but not burnt. They will continue to "pop" when cooling on the hot tray once removed from the oven. Reserve.
- Combine the above amount of kale into a bowl and follow with your salad dressing. Gently massage the kale to help break down the kales rough exterior. This will help to digest the kale better as well as incorporate flavor.
- Next, follow with your croutons and pepitas.
- Give the salad a touch of salt and freshly cracked pepper if desired, serve, & enjoy!
More Recipes To Enjoy
- Mocktail Passiontfruit Margarita (Great for MCAS!)
- Sorghum Breakfast Bowl
- Gluten-free & Dairy-free Biscuits
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