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This Low Histamine Mustard Recipe is one of my favorite recipes. This is made similarly to traditional mustard, however with lower histamine ingredient choices. This allows those of us with mast cell activation syndrome to still enjoy our favorite condiments. A few ingredients may be seen as higher histamine ingredients however the amount keeps them quite low in the overall recipe such as wine and lemon.
Is wine low histamine?
The honest answer is, no. The detailed answer is: much of the histamine present in wine is due to the fermentation and aging process. When you think about vinegar, it goes through a similar process making it a trigger for many mast cell patients. Consuming fermented foods is often a flare food for MCAS patients making most condiments completely out of the question.
Enter sauvignon blanc white wine! While this is, in fact, a higher histamine food, it’s lower histamine than MOST fermented products due to its extremely short fermentation time. The fermentation time for sauvignon blanc is typically 7-14 days, while vinegar is fermented for 3-4 weeks. If you’re looking to slowly reintroduce previous mast cell related food triggers and allergens, this may be an entry-level food to try. Additionally, the amount you will consume in about a tbsp of mustard is very minimal!
How to reduce the build-up of histamine:
To prevent the build-up of histamine we need to feel comfortable with freezing items. Freezing items helps to reduce histamine levels as it stops the potential build-up of this bacteria. If you think about a fish that is stored improperly upon its catch, bacteria will grow. The same is true with any type of product that contains histamine. Fish is a great example due to its scientific studies relating to scombroid poisoning. Scombroid poisoning, in a nutshell, is the fish-form of mast cell activation syndrome. This is due to fish being poisoned with histamine. This ends up attacking the fish’s muscles and system making it unsafe to consume for some individuals.
When we think of the two fish that contain the highest amounts of histamine, we back up theories when it comes to temperature control. These fish are mackerel and tuna, both living in tropical and subtropical waters. With global warming, the temperature safety of these waters becomes even more worrisome possibly contributing to histamine levels. While these are often seen as the high histamine foods, white flakey fish are also extremely high histamine. Oddly enough I have safely reintroduced tuna to my diet without anaphylaxis.
I believe that the high levels of pain that can come with mast cell activation syndrome can be closely compared to scombroid poisoning in fish and the reactions it can cause in those that do not have mast cell. Additionally, this only backs up my hopes that the study and integration of medicine and food science become more necessary as an avenue to intertwine the two for better patient outcomes. Nutrition must, in my opinion, become an important aspect of medical school moving forward. Seeing that both humans and aquatic life have similarities here, it’s important to study both and how they could be affected by not only what they put into their bodies, but their environment.
Not only is this a food handling safety issue but temperature control is also important for histamine regulation, even in an animal’s environment. You can read more about scombroid poisoning by reading this article.
Freezing this low histamine mustard recipe:
Now, back to freezing: All of the above is true and why it’s integral to become comfortable with freezing items as a mast cell patient. When freezing this low histamine mustard recipe, keep in mind the below tips to successfully freeze your product to always have food on hand and to preserve it to best optimize your day-to-day.
- Choose freezer-safe containers: In order to freeze items, be sure to have freezer-safe containers. Many mast cell patients may want to store their items in glass. Be sure to buy freezer-safe ones.
- Portion each serving you plan to use: I will typically use at least a tbsp in my dishes of this mustard. Since the item will be frozen you’ll have to defrost a larger portion to get a smaller portion which is not ideal! Try out the below item to avoid this issue!
- Invest in specialty items such as silicon molds: Using small silicoln molds you’ll be able to portion out the exact amount you need per recipe. I use the below freezer molds and once they are frozen, I put them into a stasher bag.
Low Histamine Mustard Recipe
- 1/2 cup brown mustard seeds
- 1/2 cup yellow mustard seeds (check notes below if concerned about spiciness)
- 1/2 cup sauvignon blanc white wine (check notes below if you have MCAS)
- 1.5 large lemons
- 1/4 cup + 1 tbsp mild honey
- 1/8 tsp turmeric
- 1 tbsp salt
- Start out by measuring your mustard seeds into a large glass bowl or container for the fridge.
- Follow with enough filtered water to cover the mustard seeds with enough room for them to swell. When in doubt, add more.
- Mix the mustard seeds and water and let sit overnight in the fridge.
- On the following day, rinse your mustard seeds through a fine mesh strainer.
- Next, add all of your ingredients to your vitamix blender, or food processor. Pulse the ingredients until fully incorporated. Remember this is a whole grain mustard meaning it is not a fully blended mustard. You still want to see some of the mustard seeds! Tips and notes below.
- Acid is what helps to cut the heat in mustard seeds when they swell.
- Brown mustard seeds will have a more horseradish-like flavor which contributes to the overall spiciness of the mustard. If you’re concerned this may be too spicy for you, alter the recipe by 1/4 brown mustard seeds and 3/4 cup yellow mustard seeds.
- Bitterness is a by-product of mustards being blended along with the combination of acids. To combat this it’s important to add some type of sugar. Use honey or maple, or a sugar of your choosing!
More Recipes To Enjoy
- Mocktail Passiontfruit Margarita (Great for MCAS!)
- Sorghum Breakfast Bowl
- Gluten-free & Dairy-free Biscuits
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