Wednesday, September 23, 2020

Roasted Asparagus

 

Perfect Roasted Asparagus

  • Author: Cookie and Kate
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  • Prep Time: 5 mins
  •  
  • Cook Time: 10 mins
  •  
  • Total Time: 15 minutes
  •  
  • Yield: 2 to 4 servings 1x
  •  
  • Category: Side Dish
  •  
  • Method: Roasted
  •  
  • Cuisine: Italian

4.6 from 29 reviews

Learn how to make perfectly roasted asparagus here! This roasted asparagus recipe is a fantastic springtime side dish that everyone will love. You can season it however you’d like. You’ll find my seasoning suggestions below. Recipe yields 2 large or 4 modest side servings.



Basic roasted asparagus

  • 1 large bunch (about 1 pound) fresh asparagus
  • 1 to 2 teaspoons olive oil
  • Sea salt, to taste

My seasonings (use one or all, like I did)

  • Zest and juice of ½ medium lemon, preferably organic
  • Lemon wedges, from the remaining ½ lemon
  • Sprinkle of finely grated Parmesan cheese
  • Small handful of fresh mint or parsley, finely chopped

Other options

  • Pat or two of butter
  • Light drizzle of balsamic reduction or thick balsamic vinegar

INSTRUCTIONS

  1. Preheat the oven to 425 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper for easy cleanup. Snap off the woody ends of the asparagus (if you sharply bend the asparagus near the base, it will snap in the right place). Discard the ends.
  2. Place the asparagus on the sheet and drizzle with 1 to 2 teaspoons olive oil, just enough to lightly coat the asparagus. Sprinkle salt and pepper over the asparagus, and toss until the spears are lightly coated in oil. Arrange the spears in a single layer on the pan.
  3. Bake just until the base of the asparagus is easily pierced through by a fork. Very thin asparagus, like the kind shown here, will take as little as 9 to 12 minutes, whereas thicker asparagus will need 15 to 20 minutes.
  4. Transfer the roasted asparagus to a serving platter and season however you’d like. You could keep it simple with a squeeze of lemon juice, or a sprinkle of Parmesan, or add a pat of butter or drizzle of balsamic vinegar.
  5. Roasted asparagus is best served when it’s fresh out of the oven, but it will keep at room temperature for up to 1 hour or up to 4 days in the refrigerator (gently reheat before serving).
https://cookieandkate.com/perfect-roasted-asparagus-recipe/#tasty-recipes-24074

Tuesday, September 22, 2020

Thanksgiving and Holiday Recipes

 Low Histamine Main Courses

Super Easy Low Histamine Roast Chicken – this is how to roast a chicken and keep the histamine levels low. You can use the same methods for a turkey, but adjust the cooking times.

Rosemary Roasted Garlic Pork Chops – These pork chops become very tender when baked on low. The crushed garlic topping gets a little roasted. The flavor is fabulous.

Check out these Meat Handling Tips for keeping meat low histamine – this will make a huge difference in keeping your symptoms at bay!

Low Histamine Holiday Sides

  • Wilted Arugula topped with Low Histamine Bacon
  • Mashed cauliflower topped with fresh rosemary
  • Roasted Brussel sprouts with Sautéed Shallots
  • Steamed carrots topped with ghee and grated, fresh ginger
  • Steamed Asparagus topped with roasted pecans

Low Histamine Dessert Ideas

Low Histamine Apple Crumble Recipe – this is a great winter treat without tons of sugar. You could also make it with some freshly grated ginger.

Macadamia Nut Butter Fudge – this gets a fudge-like texture when you freeze it. It is very decadent!

Easy Low Histamine Blender Blueberry Muffins – cupcakes are really popular now. But they are loaded with sugar. Consider these Low Histamine, sugar free muffins instead.

Monday, September 21, 2020

How to Brew Coffee in a French Press


To brew your coffee with a French Press you will need 50g of coarsely ground coffee, 28oz of nearly-boiling water, a scale (to measure out what you need), and a timer. The entire brewing process takes about 4 minutes, give or take 30 seconds or so. Preheat your French Press by rinsing it with hot water, and be sure to have a separate serving device ready (or a large mug!) ready to transfer the coffee to as soon as it’s finished brewing.


  • Add the ground coffee and start your timer – add all the water from beginning to the 30 second mark.
  • Stir with a spoon to saturate all of the grounds and place the plunger on top, let it sit for 3 minutes.
  • At 3:30 slowly start to sink the plunger down over :30 seconds.
  • At 4:00 minutes pour the brewed coffee into a separate service vessel, swirl and enjoy!

BEST EVER Roasted Crispy Brussels Sprouts Leaves


These are the BEST way to prepare brussels sprouts! These crispy sprout leaves are so delicious you won't be able to stop eating them!

 Prep Time 15 minutes
 Cook Time 10 minutes
 Total Time 25 minutes
 Servings 4

  • 1 lb brussels sprouts
  • 1 Tbsp extra virgin olive oil [sub avocado oil]
  • 1/4 tsp sea salt
  • 1/4 tsp garlic powder

  1. Preheat oven to 400 degrees F.
  2. Separate brussels sprouts into leaves. Easiest way to do this is to cut the sprout in half and peel apart the layers 
  3. Place leaves in a bowl, add in olive oil and seasoning.
  4. Using hands, mix together to fully coat the leaves.
  5. Spread apart on a large baking sheet. Make sure leaves are in a single layer.
  6. Roast in oven for 10 minutes. Halfway through, shake pan slightly so they don't stick to the pan.


Tasty & Juicy Chicken Breast - Easy recipe!



This is the only way I prepare chicken breast. Chicken is pan-seared and then finished in the oven. This two-step process ensures a delicious, well-browned outside, and a juicy, flavorful inside. Try it today!
 Prep Time 5 minutes
 Cook Time 25 minutes
 Total Time 30 minutes
 Servings 2

Ingredients

  • 2 chicken breasts
  • tsp avocado oil 
  • 1/2 tsp favorite seasoning
  • Sea salt to taste, if not in seasoning mix

Instructions

  1. Preheat oven to 400 degrees F.
  2. In a medium OVEN SAFE pan, heat two tsp of cooking oil. While heating, pat chicken breast dry with paper towel and sprinkle both sides with seasoning of choice. Massage seasoning mix into chicken.
  3. Cook chicken in pan until well browned, about 3-4 minutes per side. 
  4. Place in oven and cook until chicken reaches 165 degrees. The best way to gauge this is by using an oven-safe thermometer. This works out to about 12-15 minutes for a thin chicken breast and 15-20 minutes for a thicker breast. 

Recipe Notes

For seasoning ideas, use your favorite seasoning mix. I love to use a mix of garlic powder, onion powder, dried thyme, and kosher salt. You can also use a seasoning salt or something like Old Bay. 
By first pan-searing the chicken, you create a great Maillard reaction. This is just a fancy way of saying that you’ll be browning the outside of the chicken, and this step adds a TON of flavor to your chicken. And finishing up in the oven provides a gentle, even cooking that produces juicy results.
Sometimes, I will add a bit of chicken stock or white wine to the pan once I’ve removed the chicken, and heat gently while I scrape up the browned bits stuck to the pan. Season with a bit of salt and you have a delicious, easy pan gravy to serve with the chicken.  Try it with our lectin-free, grain-free, paleo noodles!


Roasted Bok Choy






1 lb baby bok choy (approximately 3 heads)
2 tsp avocado oil
1 garlic clove, minced
1 tsp fresh ginger, minced
1 tsp lime zest (approximately 1 lime)
1 tsp rice vinegar
1 tsp coconut aminos

Preheat the oven to 450 degrees Fahrenheit. Trim the bottoms off the baby bok choy and place the separated leaves in a roasting pan. Drizzle with oil and toss to coat. Sprinkle the garlic and ginger over the top. Roast for 5-6 minutes.
Meanwhile, combine the lime zest, rice vinegar, and coconut aminos. When the bok choy is finished, drizzle the mixture over the top. Serve immediately.


Instant Pot Roasted Garlic - To Try



 Serves: 4  Prep Time:   Cooking Time: 

INGREDIENTS

  • 3-6 full bulbs of garlic, fully intact with the top sliced off
  • extra virgin olive oil, divided

INSTRUCTIONS

Pour 1 cup (250 ml) water into an electric instant pot. Arrange the trivet, then place garlic bulbs, cut-size facing-up.
Close the instant pot and lock the lid.
Set the machine to cook at high pressure. Set the timer to cook for 5 minutes.
Using the Natural Release method, bring pressure to normal. Carefully unlock and open the lid.
Preheat the oven to 450º f (225º C). Remove baked garlic bulbs for the pressure cooker and transfer on a foil-lined and parchment paper-lined baking sheet. Drizzle the olive oil over each garlic bulb. Bake in the preheated oven for 5-10 minutes or until garlic bulbs are nicely browned.
Turn off the oven. Remove baked garlic from the oven and transfer to a serving plate. Allow to cool.

Chicken & Broccoli Stir Fry - To Try






PREP TIME 5 MINUTES     TOTAL TIME 25 MINUTES     SERVES 4



¾ pound pastured chicken breast, cubed
                                                                                                               
3 scallion whites, thinly sliced [sub onions]

2 cloves garlic, minced and divided
                                                                                                              
1 inch peeled fresh ginger, minced and divided 

1 teaspoon sea salt                                                                                                             
 
1 Tbsp sesame oil

3 Tbsp avocado oil

2 broccoli crowns, cut into florets
                                                                                                               
2 broccoli stalks, trimmed and sliced (keep separate from florets)

Cooked cauliflower rice, Miracle Rice, or Indian basmati rice, for serving
                                                                                               


TOSS chicken with scallions and half the garlic and ginger, salt, and 1 tablespoon sesame oil. 

MEANWHILE, heat 1 tablespoon avocado oil over high heat in a large nonstick skillet or wok. Add broccoli stems, and stir-fry for 30 seconds. Add florets, the remaining garlic and ginger, 2 tablespoons water, ¼ teaspoon salt. Stir-fry until broccoli is bright green and crisp, about 2 minutes. Transfer to a plate.

HEAT the remaining avocado oil. Add chicken and stir-fry until chicken is browned, about 3 minutes. Return the broccoli to the pan and toss to combine. Stir in ¼ cup water to thin. Season with salt serve over rice.


                                                                                                                     

                                                                                                   

Roasted Red Onions - To Try



4 large red onions
Extra virgin olive oil
Thyme
Sea salt

I started with 4 large Red Onions, halve them, then cut each half in 4 sections, keeping them intact. I packed them into a 10” pie pan, drizzled evoo, salt. Covered and baked at 400 for about 40 mins. Removed cover, glazed with addl’ EVOO, and put back in oven for an addl’ 10-15 mins. It’s a scrumptious side dish to most any protein, also great on their own, or on top of salads.
.

Roasted Broccoli - To Try


Roasted Broccoli
Recipe submitted by Valerie Van Horn Murphy; edited to be compliant.
INGREDIENTS: from My Beautiful Plate
  • 1 and ½ pounds broccoli crowns (roughly 2 heads)
  • ¼ cup extra virgin olive oil
  • 4 garlic cloves, pressed
  • ½ teaspoon kosher salt

DIRECTIONS:

  1. Preheat the oven to 475 degrees Fahrenheit. Note: The high temperature ensures even and deep caramelization (and extra crispy, flavorful florets!). If your oven runs hot (you can check this by using an oven thermometer), or if you prefer less crispy florets, you can reduce the oven temperature by 10 to 15 degrees and adjust cooking time as necessary.
  2. Line a sheet pan with aluminum foil covered with unbleached parchment paper. Trim any dry, tough ends of the broccoli crowns, leaving roughly 2-inches of stalk attached. Slice the broccoli into ½-inch-thick steaks, starting in the center of each broccoli crown and working out to the edges, reserving any small or medium florets that fall off for roasting. Slice any large remaining florets in half lengthwise.
  3. In a large bowl, whisk together the olive oil and pressed garlic. Add the broccoli steaks and toss gently until evenly coated. Arrange the broccoli, cut-side down, on the lined sheet pan, setting them apart slightly. Sprinkle with salt.
  4. Roast the broccoli for 15 to 20 minutes, until tender. Serve hot or at room temperature (it also tastes great cold). Leftover broccoli can be stored in an airtight container in the fridge for up to 2 days
SERVES 3-4 unless you are like me and this is dinner!

Cauliflower Fried Rice

 

Cauliflower, grated

Onions, thinly sliced

Carrots, shredded

Toasted Sesame Oil

Ginger, freshly grated

Garlic, minced

Sea Salt

Shredded cooked Chicken

Saute cauliflower, onions, carrots, ginger, and garlic in olive or avocado oil.  

When done, add sesame oil and sea salt.  

Add chicken and heat through.


(Add eggs in Phase II)

Sunday, September 20, 2020

Are you Raising your Histamine Levels with these Meat Handling Mistakes?

 

Are you Raising your Histamine Levels with these Meat Handling Mistakes?

When you have Histamine Intolerance or Mast Cell Activation Syndrome, you want to make sure you store and prepare meat in specific ways to keep the histamine levels low. This is because bacteria grows very quickly on meat.

These are the most common Meat Handling Mistakes I see my clients make. But it wouldn’t be fair to just tell you about mistakes. Each mistake also has tips on the best ways to keep those histamine levels low in meats.

I’ve seen hundreds of clients who were suffering with MCAS and Histamine Intolerance – all were making at least one of the mistakes below. They all had big improvements with following the tips on the best ways to handle meat and fish to keep it low histamine.

1. Mistake: Buying conventionally raised meat and farmed fish.
Conventionally raised meat and farmed fish can have high levels of antibiotics, toxins, and growth hormones. These can all raise histamine levels. Further, the animals are raised in stressful conditions. These means they are full of stress hormones that you then consume with the meat. They are also fed grains that make the meat or fish inflammatory. This spells bad news for mast cells.

Instead: Buy pasture raised meat and wild caught fish.
Pasture raised means the animals were raised outdoors on grass. They are also raised without growth hormones or antibiotics. This method is certainly more humane for the animals. There are many other health benefits too. Pasture raised meats and wild caught fish have higher levels of Omega 3s that are good for your mast cells (and help keep histamine lower).

Pasture raised meats are also raised without chemicals that wreck havoc on your body. It is important to find a reputable source, since some farmers use the term “pasture-raised” lightly. (Note – “natural” and organic meats are still fed grains. Natural and Organic does not mean the same as pasture raised.)

The next tips tell you how to find low histamine pasture raised meats and low histamine wild caught fish.

2. Mistake: Buying unfrozen meat or fish at the grocery meat department.
Meat and fish build in histamine levels very fast, especially on unfrozen meat and fish. Meat and fish can sit unfrozen at the grocery for a week or more. And who knows how old it was before it made it to the grocery?

Instead: Buy meat as fresh as possible and immediately frozen after slaughter.
I get pasture raised meat from a local farmer who freezes the meat directly after slaughter. It is frozen when I pick it up, and it stays in my freezer until thawing time. This has worked best for me. See #6 for more on how to source low-histamine fish.

3. Mistake: Giving up if you don’t have access to a local farmer.
Having MCAS and/or Histamine Intolerance means we have to work a little harder to source our food. Don’t give up! Your health is worth getting the best protein sources you can for your body.

Instead: If you don’t have access to a local farmer who freezes right after slaughter, you have a really good online option. US Wellness Meats* has pastured chicken, turkey, and rabbit that are frozen right after slaughter. (Their bison and pork are chilled but not frozen, so may be higher histamine.) They have good prices too.

If you just can’t buy your meat through option 1 or 2 above, then call the store where you purchase meat and ask what day the meat arrives. Let them know you have a health issue with histamines and have to buy your meat as fresh as possible. When you arrive, ask for the meat that came in that day. Remind them that you called earlier about histamine issues. Only buy the meat that came in that day. Then either freeze the raw meat or cook the meat right away and freeze the leftovers. Just remember this isn’t as low histamine as buying it frozen after slaughter.

4. Mistake: Buying beef.
Almost all beef is aged making it very high histamine. So it is usually best to avoid beef unless you can get it unaged and frozen immediately after slaughter. This is really rare and hard to find.

Instead: Choose pasture raised, frozen chicken, pork, lamb, mutton, and turkey.
These won’t be aged and will be lower histamine if handles properly.

5. Mistake: Buying ground meats.
Ground meats collect bacteria faster because of increased surface area. I’ve tried the ground pork multiple times from my tried and true local farmer. I was hoping that since it was frozen right away, it would be ok. But I reacted badly each time. So skip the pre-ground meats. Even the frozen ones.

Instead: Grind your own meat at home using a meat grinder.
I’ve used the meat grinder attachments that come with my food processor and juicer. What if you don’t have those appliances and still really want breakfast sausage? This meat grinder* is a good option and is very affordable.

6. Mistake: Eating Fish
In order to be safe for mast cell and histamine issues – fish and shellfish have to be gutted within 30 minutes after catch. Then the fish has to be frozen on the boat to keep histamine levels down. Otherwise, fish and seafood are some of the highest histamine foods! Fish and seafood that wasn’t immediately gutted and frozen can be your worst histamine enemy.

Instead: What if you really love fish? Vital Choice* guarantees their King Salmon is gutted and flash frozen on the boat, so it is the safest option for those of us with histamine issues. The Sockeye Salmon is caught close to shore and processed quickly. You might try it once you have had significant recovery with histamine sensitivities.  

Skip the smoked fish, caviar, and jerky. Also skip the processed fish options: burgers, hot dogs, sausage and bacon. (They have meat options too, but the prices are much higher than US Wellness Meats. So I suggest Vital Choice* for fish and US Wellness Meats* for meat.)

7. Mistake: Letting meat or fish sit in the fridge after thawing.
Again, those histamine levels will build quickly. Don’t let meat or fish sit in the fridge after thawing!

Instead: To thaw your meat or fish, let it thaw in the fridge until it is still a little frosty but almost thawed through.
Or for smaller cuts of meat, you can run hot water over it until thawed. An Instant Pot can cook meat that is frozen solid to done in usually 45 to 90 minutes.

8. Mistake: Keeping leftovers in the fridge.
The bacteria that produce histamines start building right away on leftovers. Even in the fridge. It is worse with meat. But even veggies will build in histamine levels too.

Instead: Once you cook meat, freeze the leftovers right away.
When I’m done cooking, I make my plate and immediately put all leftovers into glass storage containers and put them in the freezer. This really does make a huge difference. Some things, like salads, obviously won’t freeze well. But freeze leftovers as much as possible.

Then thaw your leftovers as you are going to eat them – again you can thaw in the fridge until still a little frosty. Or you can run hot water over it to thaw. Then reheat. I do choose to sometimes use a microwave to thaw my food. It is mainly the radiation from microwaves that are the problem. So I leave the kitchen while the microwave is heating leftovers to avoid the radiation.

9. Mistake: Ordering meat or fish when eating out.
Eating out can be tricky – you don’t ever know how old the meat or fish is at a restaurant. You can ask what the freshest choices are among chicken, turkey, pork, and lamb. But even that can be tricky. And it is definitely better to avoid fish and seafood at a restaurant unless it is prepared fresh from a tank. Skip the fish special. Skip the sushi and sashimi.

Instead: I prefer not to risk ordering meat at a restaurant.
I check the menu ahead of time and make a list of my low histamine options. I usually order vegetables. Then, I bring a little container of my thawed, cooked meat in my purse (kept chilled on the way). Once at the restaurant, I just let the waiter or waitress know I have some food sensitivities. I let them know what I can have from the menu options. If you are polite, restaurants are usually very kind about accommodating food sensitivities. Once my meal arrives, I discreetly add the protein I brought to my plate.

10. Mistake: Stressing out about getting low histamine “right”.
Sometimes my clients worry so much about controlling everything with their food that they make things worse. If you’ve read my free report The 7 Root Causes of MCAS, you know stress increases mast cell problems. (If you haven’t read it, you can get it here.)

Instead: Don’t let yourself stress about food. I’m not perfect, and you won’t be either. Just do your best. And be sure to enjoy your low histamine food! 🙂

10 Signs You Have Histamine Intolerance

 

10 Signs You Have Histamine Intolerance

 Do you have a really odd mix of symptoms? Wondering whether you might have histamine intolerance or a mast cell disorder? While it’s certainly true that histamine issues manifest differently from person to person, there are certain signs of histamine issues that show up time and time again. Here are 10 signs to watch for.

#1 SKIN PROBLEMS

Skin issues are probably one of the most common ways people discover they have histamine issues. Hives after eating too many strawberries or other high histamine foods are a quick indicator that histamine levels are high. Flushing is another common symptom — say, after a glass of wine. A histamine response can be either acute or chronic. Dealing with chronic itching, rashes, skin lesions or sores (mastocytosis), overreaction to insect bites, and slow healing can be some chronic skin-related histamine symptoms.

#2 INFLAMMATION

Any type of inflammation can potentially have a histamine connection. This can show up in the form of redness and swelling (with or without pain) and may show up as an enlarged liver or spleen, or liver/spleen/bladder/kidney pain that just doesn’t seem to go away.  The 5 classical signs of inflammation are pain, heat, redness, swelling, and loss of function. When these occur together, you can be pretty sure you’re dealing with inflammation.

#3 CARDIOVASCULAR SYMPTOMS

Histamine intolerance can also cause weird and random cardiovascular symptoms. You could have tachycardia (racing heart), arrhythmia (irregular heartbeat), palpitations, sudden drops in blood pressure, and even chest pain. You may also find you have unexplained bruises on your body and bleed easily. Learn more about how histamine affects your heart here.

#4 DIFFICULTY REGULATING BODY TEMP

Histamine can also make it difficult for your body to self-regulate and stay in a state of homeostasis. This can lead to episodes of low body temperature, overheating with severe sweating, and an overall sensitivity to heat and cold. Read more about how histamine affects body temperature on this post.

#5 CHRONIC PAIN & MIGRAINES

Thanks to the chronic inflammation that goes with histamine intolerance, you may also deal with chronic pain. This could come in the form of bone or joint pain, general all-over body pain, specific tissue pain, headaches, and migraines. Here are some histamine migraine fixes and here’s a recipe for a painkiller in a glass.

#6 FOOD & ENVIRONMENTAL SENSITIVITIES

Do you deal with gluten intolerance? Are you sensitive to scented candles, perfume, gasoline? Those of us with histamine intolerance don’t do well with a lot of foods or scents/odors. It’s as though anything that stimulates our senses puts us over the top. You can have sensitivities that impact any or all of the five senses: sensitivity to sunlight (eyes), scents (nose), sounds (ears), foods or medications (mouth), and even overreaction to touch. You might swell up like crazy in reaction to an insect bite/sting, and even go into anaphylaxis. You may have an intolerance to medications and even have weird, unexplained reactions to pharmaceutical drugs. You can find a selection of histamine lists here.

#7 DIGESTIVE PROBLEMS

This is a big one. The ways histamine can affect your digestive system are seemingly endless: gastrointestinal pain, bloating, persistent diarrhea, chronic constipation, GERD/acid reflux, nausea, vomiting, mouth sores/canker sores, IBS, leaky gut, Inflammatory Bowel Disease, malabsorption contributing to vitamin and mineral deficiencies (for example, iron deficiency or B12 deficiency — anemia), and more. Here are 4 Top Gut Histamine Digestion Tips.

#8 FATIGUE

Complete exhaustion. Persistent fatigue, unexplained weakness, shortness of breath, fainting… All these can accompany histamine intolerance and can make it difficult to exercise or even just walk up one flight of stairs. Brain fatigue can also go along with histamine issues causing a general feeling of cognitive impairment/brain fog.

#9 NERVE ISSUES

Some of the weirdest symptoms of histamine intolerance have a nerve connection. You could have numbness or tingling in your face, hands, or feet. Your skin may feel like it’s literally on fire. You could have neuropathic pain without being a diabetic. You might have unexplained anxiety… or all these other symptoms could cause you anxiety!

#10 HORMONE ISSUES & IMBALANCES

Histamine can really mess with your hormones. Thyroid issues are common. Read this post to find out about the oxalic acid connection. Estrogen dominance plays a huge role in histamine issues. Women may have difficult periods with lots of pain and bleeding. Menopause may even bring on histamine intolerance.

AND MORE….

You could have immune system problems, enlarged lymph nodes, recurrent infections, vertigo, tinnitus or hearing problems, eye problems, hair loss…  The list behind this post comes from Mastocytosis Canada’s websiteYou can also check out www.mastcellmaster.com for more information.