Tossed Over 30 Delicious Low Histamine Salad Recipes

93 Pages·2013·2.79 MB·English

by  Vickery

Tossed
Over 30 Delicious Low Histamine Salad Recipes
By Alison Vickery
Copyright © 2015 Alison Vickery
ISBN 978-0-9945134-0-3
All rights reserved. No part of this publication may be reproduced, distributed,
or transmitted in any form or by any means, including photocopying, recording,
or other electronic or mechanical methods, without the prior written permission
of the author, except in the case of noncommercial uses permitted by copyright
laws. For permission requests, write to [email protected].
Legal disclaimer. All information and material contained in this publication is
based on the author’s personal experience and provided for general information
purposes only. The information and material provided is not intended to
diagnose or treat any condition or symptom and its use is not intended to be a
substitute for the medical or professional advice of a physician. Please consult
your own doctor or healthcare provider to determine the best course of treatment
for you. The author is not responsible for any damages as a result of the use of
this information and material including without limitation, personal injury,
illness, wrongful death, or any other personal or pecuniary loss.
Alison Vickery
25 Coogee Street, East Ballina, NSW, 2478 Australia
http://alisonvickery.com.au/
CONTENTS
ABOUT ME
KEYS TO SUCCESS
DRESSING
Basic Dressing
Herb Oil Dressing
Pesto
Coconut Mayonnaise
Cashew Mayonnaise
Duck Egg Mayonnaise
Dressing Flavour Boosts
SALADS
Persian Carrot Salad
Kohlrabi Salad
Winter Waldorf Salad
Winter Slaw
Cauliflower Tabbouleh
Cauliflower Cous Cous Salad
Cauliflower Lime Rice Salad
Daikon Coleslaw
Wilted Red Cabbage Slaw
Green Papaya Salad
Vietnamese Salad
Kale Slaw
Thai Salad
Brussel Sprout Slaw
Brussel Sprout Purple Potato and Purple Basil Salad
Asian Kelp Noodle Salad
Sweet Beetroot, Carrot, Daikon, and Apple Salad
Beetroot, Fennel, Rhubarb, and Celeriac Salad
Persian Beetroot Salad
Roasted Beetroot Dip with Crudités
Zucchini Noodle Salad
Chip Salad
Cucumber and Smashed Ginger Salad
Cucumber and Melon Salad
Crunchy Sweet Potato Salad
Indian Potato Salad
Vietnamese Wrap
Sushi
Herb Salad
Mish Mash Salad
SUBSTITUTES
21 ANTI HISTAMINE FOODS THAT FIGHT INFLAMMATION AND
STABILISE MAST-CELLS
ABOUT ME
Looking back there were signs from the start.
I would get peruvial hives and myalgia after eating. I was on Phenergan™ (an
antihistamine) continuously as a child.
I had intolerances to a wide range of foods, none of which seemed to make
sense, all of which were simply inconvenient.
So I just adjusted and kept moving.
That is until about 8 years ago. The slow sinking slide in my health became a
lightening speed crash. Seeing me end up in hospital about 20 times.
It started with an adverse reaction to Metformin™, then iodine contrast, and then
extreme adverse reactions, to the medicine, prescribed for the adverse reactions.
A professor of immunology eventually diagnosed me with histamine intolerance
and then mast cell activation linked to CYP450 mutations.
Unable to tolerate any medications, he advised me to turn to lifestyle medicine,
to optimize my body’s innate ability to heal.
My strategy was simple. It was to reduce any stress on my body whilst
optimizing nutrition, exercise, sleep, and rest.
I removed all foods that I was intolerant to (including all high and very high
histamine foods) until my body was no longer hyper-responding
At the same time I dramatically improved my nutrition. I became mostly paleo (I
removed all processed foods, dairy, grains, legumes, and alcohol) and started
eating more vegetables than a vegetarian – about 6 to 9 cups a day.
In the process I discovered a wealth of flavour and ingredients that my body
craved. These salad recipes form an integral part of my diet.
Today my body has stopped hyper-responding, my tolerance of histamine has
increased to include high histamine foods, and any symptoms are merely
inconvenient again.
Wherever you are on your healing journey I hope that this book inspires you.
Be well
Be well
Alison Vickery, 2015
KEYS TO SUCCESS
– Avoid all pre-prepared commercial dressings, mayonnaises, and oils that
contain preservatives, and artificial additives.
– Ensure all oils have no added antioxidants (which are synthetic). If you cannot
tolerate olive oil then substitute any other oil you tolerate (unless indicate
otherwise).
– Start with what is local and in season.
– Ensure ingredients are in peak condition.
– Try something new each week; keep expanding your vegetable repertoire.
– Use herbs as an ingredient (not a garnish). They are extremely high in
antioxidant, antihistamine, and anti-inflammatory compounds.
– Consider adding micro-herbs or micro-greens to your diet. These have
extremely concentrated nutrition. Broccoli sprouts in particular are extremely
helpful for liver detoxification.
– If you grow your own vegetables, consider eating any edible leaves, stalks, or
flowers. Many leaves and flowers are extremely high in nutrients.
– Rather than focus on what you cannot eat - focus on its flavour - and
substitute something else with a similar flavour.
– If a salad has sufficient flavour then often it needs little if any dressing.
– A great salad has a crunchy, sweet, savoury, acidity, and a fat element.

Notes:
Micro-greens are extremely easy to grow and increasingly commercially
available. A study of 25 different plants, found that micro-greens had 4 to 40
times more concentrated vitamins than their mature form, including vitamin k,
vitamin c, vitamin e, lutein, and beta-carotene. Their flavour also is more
concentrated.