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Potato Bacon Bean Soup

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A low FODMAP and Low Histamine Recipe

Don’t ask me why, but I’ve been on a soup kick lately. I’ve never really considered myself a soup person, but it’s hard to get creative with such a limited diet and soups seem to be a good way of dealing with the particular ingredients I’m left with. I’m cheating a bit with this recipe, in that I’m using a bit of uncured bacon. The problem with deli meats, sausages and bacon, it is said, is the curing process, so I’ve been eating a bit of the uncured stuff in  limited amounts. It seems to be alright, but of course you have to make that choice for yourself and can always leave it out.

A pot of Potato Bacon Bean soup sits heating on the stove.

Potato Bacon Bean Soup

  • 1 slice uncured bacon*
  • 2 carrots, diced*
  • 2 stalks celery, diced
  • 1 medium potato, diced
  • 1 14.5 ounce can great northern beans*
  • 1 ½ cups low FODMAP chicken stock
  • 1 ½ cups water
  • 2 teaspoons sea salt
  • ½ teaspoon dill weed
  • ½ teaspoon parsley

Strain and rinse beans until they no longer foam and set aside. Cut bacon strip into 1/2” pieces and dice vegetables into relatively uniform pieces, about a half inch. In a large heavy saucepot or small stock pot, fry bacon until slightly browned. Add celery, carrots and potatoes, cooking until bacon is deep brown. Strain excess grease, if desired. Add broth and water, scraping up any bits that stuck to the bottom of the pan. Add remaining ingredients. Bring to a boil and reduce to a simmer. Cook 45 minutes, or until broth has thickened and vegetables are tender.

*These items may need to be omitted for the low histamine diet depending on your personal profile.

Prep Time: 15 minutes

Cook Time: 45 minutes

Makes: 2-4 servings


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Pepper Steak Soup

Pepper Steak Soup

A low FODMAP and Low Histamine Recipe

This is another soup that I just kinda threw together based on what I had and what sounded like it would work together. The primary flavors that came through were the peppers and the beef, so I decided to call it Pepper Steak Soup. It’s a hearty soup that’s great for a cold evening or a quick lunchtime bite.

If you’re a low FODMAP or low Histamine eater, be sure you evaluate each ingredient carefully. Just because I can tolerate these things doesn’t necessarily mean you can. Things to watch out for include the Worcestershire sauce, the spices and the vegetables.

Pepper Steak Soup

  • 1 tbsp oil
  • 2 lb lean grassfed stew beef
  • 1 medium potato cubed
  • ½ red pepper diced
  • 2 stalks celery diced
  • 8 cups water
  • Worcestershire
  • 3 carrots sliced
  • 1 c each green beans, lima beans, corn (frozen)
  • 1 tbsp salt
  • 2 bay leaves
  • 1tsp parsley

Set up and pre-heat slow-cooker on low.

Preheat skillet on medium high heat and add oil. Brown beef, peppers and celery until browned. Add to slow cooker. Preheat 6 cups of water and add to slow cooker. Dice potato and carrot and add to crockpot along with spices and Worcestershire. Cook 4-5 hours, until meat and potatoes are tender. Add frozen veggies and heat through before serving, approximately 30-60 more minutes before serving with yeast-free bread or crackers on the side.

If you are on the low histamine diet, remember to promptly freeze leftovers!

Makes: 6-8 Servings

Prep Time: 5-6 hours

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Grilled Peanut Butter Banana Burrito

A low FODMAP and Low Histamine RecipeMy husband and I used to love to make what we called “Elvis Specials” to help satisfy a sweet tooth; grilled peanut butter and banana sandwiches dusted with confectioners sugar. Since I can’t have yeast anymore, those sandwiches had to go by the wayside. I’ve found a great alternative by side-stepping the bread and substituting a tortilla wrap. One of these mini burritos makes the perfect snack and amazingly, the tortilla seems to complement the peanut butter even better! If you’re feeling a little adventurous, try another type of fruit or add some honey to sweeten it up. It all depends on your personal sensitivities and tastes.

Histamine dieters: If you react to bananas, try a different fruit that works better for you. If you can’t do peanuts, use a different nut butter.

Grilled Peanut Butter Banana Burritos

  •  2 tablespoons Olive oil
  • 2 Taco sized tortillas that suit your dietary needs
  • 4 tablespoons natural peanut butter
  • 1 banana, sliced
  • Confectioners’ sugar

Pre-heat a small pan over medium high heat and add oil. Spread 2 tablespoons peanut butter over each tortilla and place the banana slices in 2 rows toward the center. Fold into a traditional style burrito, fucking the ends and using peanut butter to help seal the edge.

Place the completed burritos in the skillet and cook for 3-5 minutes, or until golden brown. Flip and cook an additional 2-3 minutes before moving them to plates, seam side down. Sprinkle with sugar. Serve warm.

Serves: 2

Cook time: 10-15 minutes

Grilled Peanut Butter & Banana Burrito
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Savory Sausage Tarts

I did a little experimentation over the weekend and came up with this delicious creation, but I also wanted to let you know I plan on publishing more informative article type blogs very soon. I had to take down the only one I’ve been able to do in the new year and believe me, I wasn’t happy about it, but that’s what happens sometimes when you agree to collaborate with others sometimes. I was really hoping to post another full length research-based feature article this week on the effects of steroids on collagen. Despite having written over 1700 words, I’m no where near finished. I’m also in a terrible multiple condition flare that’s conspiring to leave me blind, deaf and dazed with pain. We’re also being forced to move and I’m trying to find paid work, so the first half of this year is going to be a real bear for me. Bear with me! I’ll be doing everything I can to keep putting out at least 1 post a week. I appreciate you all so much! Thank you for hanging in there with me!


A low FODMAP and Low Histamine RecipeNow, for this mouth-watering recipe!

This quick and easy to make tart is low FODMAP, low histamine and full of healthy, delicious, affordable ingredients. Using Pillsbury Original Crescent Rolls as the tart base makes them super simple to make, low-mold and delicious, but of course they aren’t gluten-free. Of course many of us don’t have gluten intolerance, we have fructan intolerance. When making these, be sure you’re staying within your individual fructan limits on serving size and not FODMAP stacking.

Savory Sausage Tart Recipe

Savory Sausage Tarts

  • 1 roll Pillsbury Crescent Rolls or Dough Sheet
  • 1 lb fresh ground heritage raised pork breakfast sausage
  • 1/2 bell pepper, diced
  • 2 cups organic frozen kale
  • Diced scallions
  • 1-4 ounces cheese*
  • Salt

Make the Tarts:

Flour a working surface and open your crescent dough sheet, rolling it open on your floured surface. Cut into four equal rectangles. If you bought the crescent rolls, press the dotted lines used as a guide to make crescent rolls out gently with your fingers to fuse them together.

Place each rectangle on a baking sheet and roll the edges toward the middle of each square inward slightly to create a lip around the edge, like this:

Crescent Tart Shells
Picture courtesy of Pillsbury.com

Bake in the oven according to package directions for 10-13 minutes. Meanwhile, make your filling.

Make the filling:

Place a skillet over medium-high heat and dice your red pepper half while it warms. Crumble breakfast sausage into skillet and add pepper. Stir occasionally until cooked through while you prepare your remaining ingredients.

In a small or medium sauce pan, prepare your frozen kale according to package directions. Strain and set aside. Dice scallions and set aside.

When sausage is fully cooked, remove from heat and drain on paper towels.

Put it all together:

While still on your baking sheet, dress cooked tarts with spoonfuls of sausage mixture and kale until tart is full and all ingredients are gone. Top your tart with cheese, if appropriate, and return to the oven for an additional 5-8 minutes, or until the cheese is thoroughly melted. Top with scallions, sprinkle with salt and serve on plates.

Prep time: 25-35 minutes

Serves: 4

Savory Sausage Tart w/ Cheese*omit the cheese for low histamine dieters with mold sensitivity. Also, regarding cheese choice: I used cheddar on my husband’s because it was all we had, but we both agreed it would be even better with a good strong cheese such as asiago, parmesan, or feta.

Did you make this recipe? Let us know how it turned out in the comments! Let us know what cheese you used (if any) and any modifications you might have made. Happy cooking and as usual, thanks so much for stopping by!

Need more low FODMAP or low histamine recipes? Our Recipe Section is full of ’em!

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Quinoa Breakfast Bowl

This delectable Quinoa Breakfast Bowl is packed with everything you need to get your day off to a powerful start. They’re not only low FODMAP and low Histamine, they’re also gluten-free. They’re easy to make, but they aren’t so quick so I recommend making them ahead of time and freezing them if you want to enjoy them throughout the week, especially if you have mast cell dysfunction. They do reheat from the freezer quite nicely, so you can make these on the weekend and freeze them into individual portions to use during the week. I’ve included microwave instructions for reheating them so you can do just that. The recipe makes 4 servings, so you can easily double it to cover a whole week for one person or just keep it to one and rotate it with something else to prevent the breakfast boredom blues.

QuinoaIf you aren’t familiar with quinoa, it’s a fragrant grain that’s about the size and color of rice, but with a different taste and texture. It tastes heavenly with just a little salt and olive oil and pairs perfectly with kale. At 8.1 grams of protein per cup, quinoa makes for a great breakfast grain, along with its 5.2 grams of fiber. It’s also a good source of phosphorus, magnesium and manganese while low in cholesterol and sodium.

While kale is often the butt of many jokes, it’s an incredibly nutritious and versatile vegetable and there are actually several different varieties of kale. Baby kale is surprisingly like spinach, in that it shares it’s tenderness of leaf and has a lighter flavor than its bolder, tougher leafed cousins, so it’s a great introduction to kale. If you don’t know why you might want to add kale to your diet, it has 206% the daily recommended allowance of vitamin A, 6 times the vitamin K necessary, 134% of necessary vitamin C, and is a good source of fiber, making it beneficial to the eyes, heart, immunity, colon and even offers some anti-aging benefits.

kale and sausage

Quinoa Breakfast Bowl

  • 1 lb heritage raised breakfast sausage
  • 8 ounces baby kale
  • 1 cup quinoa, uncooked
  • Olive oil
  • Sea salt

Prepare quinoa according to package directions. Meanwhile, heat a skillet on medium heat. Brown crumbled sausage and place on paper towels to drain. In the same skillet over medium heat, add a tablespoon of olive oil and add baby kale. Stir rapidly, sautéing until soft.

Pour cooked quinoa into bowls and spritz with olive oil (about a teaspoon) and sprinkle with salt. Top with sausage and quinoa. Add more salt if desired. Serve hot.

Allow to cool completely before freezing. To thaw, microwave on high for 3 minutes. Stir once, and microwave an additional 45 seconds to 1 min 30 seconds.

Cook Time: 20-30 mins

Serves: 4

Looking for more recipes or information on gut health? Take a look at A Balanced Belly!

Quinoa Breakfast Bowl with Sausage and Kale