Colourful pasta…

Today something from the “real quick and easy department” again.

Vegan pasta with veggie stripes and crunchy hemp seeds

preparation time:

ca. 20 minutes



ingredients for 1-2 people:

  • spelt fusilli OR rice fusilli (gluten free) however much you want to eat
  • handful of broccoli florets
  • 1 large OR 2 small carrots
  • 1 ca. 10cm long piece of zucchini
  • 1-2 tbsp. hemp seeds
  • salt & pepper
  • curcuma
  • oil for frying
  • 1-2 cloves of garlic, chopped



Bring water to the boil for pasta.

Fill some water in a deep pan (I use a stainless steel pan for that) so that it stands about 3 cm high (if you have a steamer basket feel free to use that to prepare the broccoli). Toss the broccoli into the boiling water and cook firm to the bite (takes about 8 minutes). Strain the water.

Clean zucchini and carrots with water, peel carrots and garlic, chop garlic. Use a potato peeler to peel of long stripes from the zucchini and carrots. The inner part of the carrot you can eat right there, if it becomes to difficult to peel 🙂

Toss pasta into the boiling water, add a pinch of salt and oil (I use hemp seed oil). Cook pasta until it reaches the right consistency, probably takes about 8 minutes depending on the kind of pasta you use. Pour the pasta through a strainer.

Heat up a little oil in the pan (I used coconut oil) and briefly fry the veggies in the pan while turning every now and then until it is warm. If you like you can also briefly fry the fusilli. Add garlic and hemp seeds just at the very end. Add spices to taste.

Serve the pasta with the warm veggies.


(c) The Histamine Pirate

Almond butter cookies…

Cooooookies! I love cookies. Have you ever tried my oat cookies or the chia cookies? The chia cookies are vegan by the way. But if you want to it is easy to prepare the oat cookies in a vegan manner with just little substitutions. Just swop the butter for coconut oil and instead of eggs you can go for “chia eggs”.

The cookies I’ll make today are easy to prepare and just really delicious. I found a similar recipe at The Simple Veganista.

Vegan almond butter cookies


preparation time:

ca. 30 minutes



ingredients for 1/2 tin:

  • 1 tbsp. chia seeds + 3 tbsp. water as egg replacement
  • 120g almond butter (I actually mean something like almond mousse which is pureed almonds)
  • 60g raw cane sugar OR coconut sugar
  • 3 tbsp. flour, e.g. hazelnut or almond flour, if you cannot tolerate those another flour of your choice works as well
  • pinch of cardamom and/or cinnamon, optional


Mix the chia seeds with water and leave to thicken. Then mix all remaining ingredients – I feel like it works best if you knead it with your hands (yes, that is sticky!).

Then take some tablespoon sized portions (also works with your dough sticky fingers) and set them on a baking tin that is covered with baking paper. Flatten them with a fork or with your hands. I also used a cookie stamp, but the pattern did not really come to show.

Bake at 180 °C for about 15 to 20 minutes. Leave them to cool down and to become crispy.


Almonds are such an on and off thing with most HIT sufferers and not everybody can do with them. If you are not sure don’t turn into a cookie monster right from the start 😉 But try maybe just small amounts at first. Use cinnamon – if at all – only in small amounts. From experience I can tell cardamom works better.


(c) The Histamine Pirate

Cooking according to the China Study…?

This post is part of my vegan special. If you have ideas or wishes for another special please let me know. You can contact me via e-mail at histaminarm(at) or just leave a comment below. And now, I’m also on Pinterest.

Vegan = healthy?

Maybe you’ve already heard of the “China Study”? T. Colin Campbell and Thomas M. Campbell have published this study. Father and son are no Chinese though, but Americans. Yet, the study was conducted in rural China, therefore the title. In cooperation with the Institute of Nutrition and Food Hygiene at the Chinese Academy of Preventive Medicine the idea for a large study emerged in the early 1980s. Disease-induced deaths between 1973 and 1975 were measured in randomly chosen villages of 65 rural counties. The dietary habits of one family member in 50 families, half male, half female, were examined.

The study was first published in English 2005 and concludes that a vegan diet can prevent many chronic illnesses, for instance diabetes, several cancer forms, obesity, several cardiovascular issues and other so-called “diseases of civilisation” – or at least, that small amounts of animal protein consumption can facilitate such illnesses.

The study is controversial for mainly methodical reasons. The study explicitly states that cholesterol and refined carbohydrates (like sugar) should be avoided. Critics claim this not be news and moreover, that these findings have not much to do with eating vegan or not. The German publication was criticised for the addition to the title “The scientific explanation for a vegan diet”, to which the study could not live up to. That wholefood is healthy is not a secret anymore. The study does not only focus on “no meat”, but also takes other aspects into account, like processed foods, cholesterol, refined carbohydrates like regular sugar, white rice or white wheat flour (instead of whole grain), etc.

Many scientists claim the study to be just a statement of believes. The former American president Bill Clinton seems to be in favour of the study though. In reaction to it he changed his eating habits, omitted milk (casein is mentioned as problematic in the study), and Clinton claims this has helped with heart issues he has had.

Recently I got to review the official cookbook to the China Study (in German). This book, too, is a product made by the family Campbell. This time the China Study author’s daughter authored the cookbook.

The cover makes you feel hungry.


Yet, when opening the actual book I was rather disappointed. The least of the pictures throughout the book are as deliciously looking like the ones put on the cover – and that’s me saying this. I’m no food designer either (yeah, that’s a profession) or a photographer, yet, the pictures, taken by the author’s son by the way, don’t make you feel hungry. The chosen image section is unfortunate (extreme close-ups), many pictures are too dark and so it’s hard to get an idea of the food described in the recipe. Then I actually opt for no pictures at all.

The cookbook does not go on about the study in detail which is completely fair. Just the core arguments are listed. The recipes do without added refined sugar, no additional oil is added – and the recipes are all vegan of course. Yet, for being so against processed foods and all, I found it rather disappointing again to see canned foods in the recipes. Chickpeas and others usually come out of a can. Although claimed to be all about wholefood the cookbook contains recipes with wheat flour, alright, whole grain, but still, wheat flour…

To omit oils in general is quite a controversial thing to advise. When it comes to cholesterol refined sugar and wheat flour are more the “bad guys” than oil could be. The myth still going around that margarine supposedly lowers cholesterol levels seems to a myth as well. Fats and oils though are not all bad per se. Two things are important when talking about fat and oil. Firstly, trans fats which develop at high temperatures (e.g. when frying food). Secondly, the balance between omega-3- and omega-6 fatty acids has to be right. If not used for frying, e.g hemp seed oil, linseed oil, blackseed oil and others are healthy. Olive oil and coconut oil can be used for frying, yet the former is not as temperature-resistant as the latter.

When you are following me already for quite a bit, then chances are, you know about Shaolin, one of our cats, who suffers from a kidney tumor that also affects the pancreas. After trial-and-error for quite some time, involving meds, time and again infusions (also with vitamin c) and even pain killers at times, Shaolin is now meds-free. Well, not completely, because Shaolin gets oil. Every day I mix about 2 ml of oil,  hemp seed oil and salmon oil that is. This mix has proven to be perfect for her, so that nothing else is needed – except for good food of course. “Good food” for cats means no grains (also no rice) and no sugar and lots of meat. Yep, they are carnivores, we are not.

My point is, oil is not bad per se and also, the healthy diet does not exist. It comes down to individual needs. It might be a good thing for one to eat meat, for the other it is like poison. Traditional Chinese Medicine and Ayurveda have understood this thousands of years ago. You have to look at a patient holistically, meaning, individually and looking at the whole of the person (Greek ὅλος = whole) and not just one or two symptoms. But that does not mean that there are no generally unhealthy foods out there, because there are, e.g. wheat or refined wheat, trans fats, refined sugar and more.

Am I a bad person when eating meat? Or am I automatically a good person when omitting meat?

When it comes to meat, you know we are eating mainly vegetarian (except for fish once in a while). The reason for that mainly lies with how meat is produced, not generally with that I cannot kill an animal (hold on before you want to crucify me and read on, please). What I find so barbaric about this whole meat industry is that we artificially fertilise animals over and over again only to get more animals “produced”. These animals live a life completely inappropriate for their species, in too little space, often without sunlight, with food that does not suit their needs until at some point they are loaded onto to a truck to be delivered to some far away slaughterhouse. There they wait in line until they are not just brutally murdered, but often just fatally wounded to perish…

If we would, like many native American peoples did, eat mainly a vegetarian diet and only hunt once in a while a bison which will not only feed the whole community, but will also clothe it and more, I would have far less problems with occasional meat consumption. Yet, it was the white man who slaughtered after his arrival in the New World almost the whole of the buffalo respectively bison population – and not to eat it, no, for sport and to create space for fixed settlements.

The invention of agriculture, meaning, since we are no longer living as nomads, as hunters and gatherers, actually makes it obsolete to farm animals, since there is so much other food around.

As a compromise I pay attention to only buy fish that is caught – not farmed. But if that is really healthy is another question when I think of a until today leaking nuclear plant in Fukushima… Yet, that way, you cannot eat anything at all anymore, because radioactive material does not only go into the water. We all know, there is a water circulation, sooner or later the stuff will evaporate or transpire into the air and will come down as rain later again…

But yes, I admit, I am somewhat of a hypocrite, a little vegan, yet, not even really vegetarian. But I know it. I’m conscious about the food I eat. I omitted meat and my fish consumption is about 1 to 2 fish meals per month. What I actually still want to work on is my dairy consumption. For quite some time I lived the illusion like many others maybe do that milk does not kill anyone and does no harm either. One thinks of green meadows, a farmer gets up early in the morning and walks up on the meadow to milk a cow that just had a calf. The farmer is sharing with the two and oh, it would be heaven of earth… Yet, the reality is grim. We don’t share (not even when it comes to organic milk) with the calf and cow, no the calf is taken and never gets to tastes his or her mom’s milk. And then it is not funny anymore.

So I’m asking myself am I a bad human for still drinking milk or eating cheese? The industry being the way it is makes me as the consumer a companion in crime. Even if I have an idea about how it could or should be it is not like that. So, yes, somehow I am bad. I took the first step, away with the meat, I reduced my caught (!) fish consumption by quite a bit. I hope to be able to omit dairy altogether at some point. When it comes to people with histamine intolerance this change for the better is not easy. Many plant-based milk alternatives contain gluten or are made from nuts and not everyone can cope with that. A already damaged gut (leaky gut) might not be able to absorb vitamin b 12 the way it should be. When omitting meat and everything altogether one might actually want to do the right thing, but do more harm than good. First help yourself then help others – is the credo to bear in mind.

Yet, the opposite is not true in general. Alright, I’m not perfect, but I’m conscious about my consumption (not only when it comes to animals). To be vegan can take strange forms. One might condemn others who are no(t yet) vegans. One might domineer over meat-eating animals and make them vegans by coercion. I have got quite a problem with vegans making their cats vegans. A cat has a hunting instinct for a reason, like it or not, and did it opt for vegan food? Am I not acting against the animal when I force a carnivore to do so and is that not the complete opposite of what veganism should be? Veganism should not be an excuse for the unnatural.

For me being vegan and caring for the environment and a love for nature go hand in hand. To live and to let live. I don’t want to missionise anybody, nor my cat. Only who chooses this deliberately, consciously themselves will stay a vegan.

To omit meat should also mean to reduce the consumption of plastic. To not buy “big corporate”, especially when brands still go on with the practice of animal testing. Fast food is no option because of the packaging to begin with and therefore a salad or a vegan burger from McDonald’s has nothing to do with veganism. So it is possible to be a hypocritical vegan…

China Study cookbook

I got a bit off subject. Back to the cookbook. The recipes often contain tomatoes, canned foods and yeast. For “just vegans” the book may offer delicious recipes, yet, when suffering from histamine intolerance one has to become creative.

I chose one recipe to show what I mean. I changed this recipe to be low histamine. Here the original:

Baked tomatoes with couscous filling

preparation time:

ca. 30 minutes + ca. 15-20 minutes in the oven



ingredients for 6-8 people:

  • 8 large, rather firm tomatoes
  • 3 cups whole grain couscous, already cooked
  • 4 tbsp. vegetable broth powder
  • 1 medium onion, diced
  • 2 cloves of garlic, diced
  • 1/2 cup of fresh basil, chopped
  • 1/2 cup of pine nuts
  • 2 tbsp. yeast flakes
  • 1 tsp. paprika powder
  • 1 1/2 cups frozen leaf spinach
  • sea salt and black pepper to taste
  • 1 tbsp. balsamic vinegar per person, optional

I changed now quite a bit, some things I omitted. Yet, when only eliminating foods one will end up starving. Because we are two people here, I adjusted the amounts. Here is my shopping list:

Baked bell pepper with millet filling

ingredients for about 2 people:

  • 2 red bell pepper
  • 1 small cup millet (still to be cooked)
  • 1 tsbp. vegetable broth powder (homemade)
  • 1-2 cloves of garlic, diced
  • some leaves basil, chopped
  • 1-2 tbsp. hemp seeds
  • 3-4 large leaves of mangold, sliced
  • 1-2 carrots, sliced
  • salt and pepper (I freshly grind pepper and I use Himalayan salt)
  • additional herbs or spices, e.g. curcuma
  • 1 tsp. coconut oil


Rinse the millet before cooking. Cook the millet with triple the amount of water. Add carrots and broth powder to the millet. Leave to simmer for about 15 minutes. Then add garlic and mangold and leave to simmer for about another 5 minutes.

If the water is gone too quickly, add some more if needed.

Meanwhile clean the bell pepper, remove the “lid” with the core.

Finally add coconut oil, spices/herbs, hemp seeds and basil to the mix, stir.

Fill the millet mix into the bell pepper.

Preheat the oven to 180 °C. Set the bell pepper into a casserole form and bake for 15 to 20 minutes without cover. If you still have some millet mix left over, scatter it around in the casserole around the bell pepper.

Serve still warm.


I hope you enjoy it as much as we do. Mangold is my new spinach substitute.

(c) The Histamine Pirate

Pancakes of a different kind…

Millet pancakies vegan or vegetarian

preparation time:

ca. 35 minutes



ingredients for about 2 people:

  • 1 small cup millet
  • 2 small cups water
  • 1 egg OR 1 level tablespoon chia seeds & 3 tablespoons water for egg replacement
  • 25g spelt semolina OR rice semolina (gluten free)
  • leaves of 3 parsley stalks
  • salt & pepper


  • 1-2 cloves of garlic, chopped (or more or less, however you like)
  • 1 peeled red bell pepper, sliced
  • oil for frying
  • a little parsley
  • 1 handful of rocket salad
  • dip that you like



Bring the millet with water to the boil, leave to simmer until it’s done respectively until the water is gone. Put aside, leave to thicken.

If you go for the vegan version, prepare the chia egg replacement now and leave it to thicken.

Meanwhile peel bell pepper and garlic. Slice the bell pepper, chop the garlic. Clean the rocket salad and parsley. Pick the parsley leaves off the stalks.

Prepare a dough from millet, semolina, egg or egg replacement from chia, parsley, salt and pepper. The dough will be a little sticky, yet rather firm. If it’s too liquid add more semolina, if it’s too dry add some water.

Heat up oil in a pan, spread some dough into the pan, flatten it and fry from both sides until done – just turn it once. Do the same with the rest of the dough.

To keep the pancakies (mine had a diameter of about 8-10 cm) you can put them on a plate in the oven at about 80 degree celcius.

Fry the bell pepper and garlic just shortly in oil, so that the bell pepper still has some bite to it. Then serve freshly with salad, parsley and dip to the pancakies.


(c) The Histamine Pirate

Pirate ship (gluten free)…

I wonder why I never made this before? The pirate needs a ship. There you go.

I categorized this recipe as not low histamine, because there is cocoa in it. There is a debate about whether or not, chocolate respectively cocoa are a problem when it comes to histamine. Chocolate itself is actually not high histamine, but it contains other biogenic amines. I have a separate post about chocolate here. Some people even report that chocolate actually helps them (as a mast cell stabiliser). Try it in small amounts first and see if and/or what amount of chocolate is right for you.

*** NOT low in histamine ***

Pirate ship


preparation time:

ca. 40 minutes + ca. 55-60 minutes in the oven



ingredients for 1 cake:

  • 250g butter OR coconut oil
  • 120g raw cane sugar OR coconut sugar
  • 40g homemade vanilla sugar
  • 1 egg (in the original recipe it’s 5, but I supplemented)
  • 3 tbsp. chia seed (flour) + 9 tbsp. water – as egg replacement
  • 55g corn starch
  • 30g coconut flour
  • 20g desiccated coconut
  • 90g browntop millet flour
  • 80g rice flour
  • 30g hazelnut- OR almond flour
  • 65g quinoa flour
  • 1 sachet gluten free baking powder
  • 12 tbsp. milk OR plant based milk
  • 8 tbsp. cocoa powder (without soy lecithin)
  • pinch of cardamom
  • ca. 200g white chocolate



  1. Prepare the egg replacement from chia seeds and water and set aside.
  2. Mix butter/oil with sugar, vanilla sugar, cardamom, egg and egg replacement.
  3. Add flours and corn starch and mix. Stir in baking powder.
  4. Spread oil/butter in a loaf pan (and scatter desiccated coconut on that – you’ll be able to remove the cake from the pan easier that way). Pour in the dough.
  5. Bake for about 55 to 60 minutes in the preheated oven at 180°C. Leave to cool down and remove from pan. Cut two pieces each from the back and the front of the cake in that way that you’ll have ship’s bow and stern.
  6. Part of those cut-off pieces can serve as “navigating bridge”. Place on top of the cake for that. Build a pirate flag (I used a chop stick as mast) and stick into the ship. Cover the ship with white chocolate.

I changed the original recipe a bit. Not only did I replace some of the eggs (seems to be better tolerated that way), but I also used my own flour mix – and not a bought, pre-prepared one. It’s actually possible to veganise this cake. Replace the remaining egg with a level tbsp. of chia seeds and 3 tbsp. of water in addition to the rest of the chia mix. This cake is sweet and moist. To make it stay that way it’s really a good idea to cover it with chocolate (the moisture will stay inside then).


(similarly found in the book “Glutenfrei kochen für die ganze Familie” by Anja Donnermeyer)


(c) The Histamine Pirate

Gluten free muffins (not sweet)…

Gluten free broccoli feta muffins

preparation time:

ca. 15 minutes + ca. 20 minutes in the oven





250g cooked broccoli
pinch of cumin (optional)
chia mix as egg replacement (3tbsp. chia seeds + 9 tbsp. water)
50g quinoa flour
10g hemp seed flour
80g rice flour
20g browntop millet flour
1 tsp. baking powder (gluten free)
ca. 130g feta cheese
80g corn starch
80g potato starch
ca. 120ml water
pumpkin seeds to scatter on top


First prepare the chia mix as egg replacement. Mix water with chia seeds and set aside for some minutes.

Season the cooked broccoli, e.g. with cumin, then chop it into small pieces (if you have a food processor you can use it for that).

Preheat the oven to 160°C (circulating air). Mix the liquids with chia mix and then add flours and broccoli. Crumble in the feta cheese. Finally add baking powder and mix everything well.

Pour into a muffin baking tray, scatter pumpkin seeds on top and bake for about 20 minutes.


The muffins make a great breakfast or will serve you as a snack when on the go.

(similarly found in the book “Glutenfrei backen” by Simone Stefka)


(c) The Histamine Pirate

Gluten free flours and binders/thickeners…

Why mix your own gluten free flour mix?

When suffering from HIT AND a wheat allergy or gluten intolerance and alike, you should definitely mix your own gluten free flour mixes. Gluten free flour mixes you can buy and gluten free processed foods often contain ingredients which are rather problematic with HIT, e.g. lupine protein, cellulose, carob gum, yeast, glucose syrup, soy bean flour or guar gum. Some of those you just don’t want to eat in general (cellulose for example), others are actually problematic when it comes to excess histamine, like yeast, xanthan gum, carob gum, guar gum and soy. Most of those are added to enhance the baking properties respectively consistency.

This is because gluten free flours derived from corn, rice, quinoa, coconut, millet, etc. need binders, because gluten is missing, so that the baker’s ware does not fall apart.

Today I’ll provide you with some tips when it comes to combining low histamine and gluten free baking. Further down there are more notes to other intolerances.

Gluten free, low histamine binders (& vegan notes)

Binders hold the dough together. Too little and the bread or cake will fall apart, too much and everything becomes sticky and slushy. When starting to go gluten free it’s best to stick exactly with the amounts of binders given in the recipe you use.

The following binders are low histamine and gluten free:

  • chia seed (flour)
  • flax seed (flour)
  • psyllium seed husk
  • flours containing starch respectively corn-, potato- and tapioca starch
  • egg
  • maple syrup or honey
  • sauce or puree, e.g. apple sauce or pumpkin puree
  • agar-agar, actually a vegan gelatine substitute

I like chia seed water mix (1 part chia seed & 3 parts water) the best when it comes to baking. You stir this mix once and then set it aside for about 10 minutes to thicken. The result is pudding-like and binds very well. You can use flax seeds the same way.

Psyllium seed husk can also be prepared with a little water beforehand or it is just added to the dough like it is. If prepared with water beforehand it binds better, though.

(Flour containing) starch makes the baking product soft. When prepared with some water flour containing starch can serve as thickener/binder as well. The rule of the thumb for gluten free flour mixes is 1 part starch : 2 parts gluten free flour, by the way.

Eggs can also be used as binders. Most gluten free baking recipes you’ll find contain lots of eggs – at least, in my experience. Yet, it is not so hard to veganise recipes successfully. Chia seed water mix will serve you well here, too as egg substitute.

If you like sweet bread, like I do, honey or maple syrup for the vegan option bind as well. This method is especially suitable for sweet pastries, cookies, muffins, cake and alike of course.

Apple sauce and lots of veggie purees can be added to muffin- or bread dough. This will produce an extra when it comes to taste, but this also binds gluten free dough. The added liquids can be reduced a little when working with apple sauce or veggie puree.

Agar-agar is derived from red algae. When buying a binding agent declared “agar-agar” be sure that it is 100 percent agar-agar. I’ve seen products containing other binding agents besides agar-agar although the product was headlined “agar-agar”. Vegans use agar-agar as gelatine substitute, but it can be used for binding as well. You’ll need really just tiny amounts (otherwise the baking product will turn out to be slushy).

HIT and other intolerances

In the following I’ll write a little more about HIT and other intolerances. Allergies are a different topic again I’ll have to address in a separate post.

Gluten intolerance/celiac disease

When suffering from gluten intolerance or celiac disease one cannot tolerate a kind of protein called gluten that occurs in many grains.

The following grains contain gluten and should therefore be avoided:

  • wheat
  • (oat)
  • spelt
  • rye
  • barley
  • triticale
  • green spelt
  • kamut

special case oat:

usually oat contains gluten because of hybridisation. In special shops (organic shops etc.) you’ll find gluten free oat and oat flakes that are labelled as such. I could not find gluten free oat milk though. Yet, from gluten free oats you can make gluten free oat milk yourself.

The following grains and pseudocereals are gluten free and can be used as alternatives to the ones named above. Notes about histamine in brackets. Since gluten is missing, baking properties are different from “regular” flours.

  • amaranth (not always tolerated with HIT, try in small amounts maybe)
  • buckwheat (not always tolerated with HIT)
  • corn (often tolerated, corn only fresh otherwise – not canned) 
  • rice
  • millet (teff, sorghum, milo) 
  • quinoa (not always tolerated with HIT, try in small amounts maybe)
  • chick peas, soy (legumes are often not tolerated, not high histamine, but known as triggers/liberators)
  • chia
  • chestnut
  • grape seed / flour (debates here, contain oligomeric proanthocyanidins (OPCs) known as antihistamine with anti-inflammatory properties and also antioxidants – use grape only, not with nuts mixed and try in small amounts)
  • potatoes, sweet potatoes
  • coconut
  • almond (not always tolerated with HIT)
  • hazelnut (not always tolerated), macadamia nut (usually tolerated), cashew (stone fruit), peanut (legume), pecan nut, walnut, pistachio (stone fruit)

To enhance baking properties one can add starch 1 part starch ” 2 parts gluten free flour.

Many HIT sufferers tolerate gluten free baking products better than those containing gluten. Spelt and (normal) oat have to be tested individually with HIT, but are usually tolerated.

All gluten free recipes can be found under the category gluten free.

Lactose intolerance

People suffering from lactose intolerance have to omit (most) dairy products or have to purchase specially produced lactose free dairy products. I’ve read many times that lactose free milk is not tolerated as well with histamine intolerance. To produce lactose free milk the enzyme lactase is added. This enzyme is derived from either mold (aspergillus) or yeast (kluyveromyces). This explains why it can be problematic with HIT. On top of that there is an discussion if dairy is good for us in general…

If you want to substitute milk with regards to histamine, here are some alternatives:

  • rice milk
  • oat milk
  • almond milk (not always tolerated with HIT – maybe try in small amounts)
  • coconut milk – especially for desserts and for baking

Soy milk is not an alternative when also suffering from HIT.

All lactose free recipes on this blog can be found under “lactose free” in the categories.

Fructose intolerance

People suffering from fructose intolerance or fructose malabsorption have to pay attention to their sugar intake. The fruit sugar fructose, but also glucose, are not really well degraded. As with histamine- or any other intolerance fructose intolerance you can be born with or acquire it at some time in your life (hereditary or intestinal FI)

The category “low fructose” shows you posts concerned with fructose intolerance. As yet, there is not much in there.

The problem with fructose intolerance does not end with added (refined) sugar or cane sugar, but also concerns different kinds of foods.

Rather much fructose can be found in apple, pear, date, fig, mango, plum, grape, raisin, dried fruits.

Sweeteners like fruit sugar, fructose syrup, fructose-glucose syrup, honey, sugar replacements (sorbitol, isomalt, xylitol, maltitol, mannitol), apple syrup, concentrated pear juice also contain a lot fructose.

As an alternative dextrose, stevia, rice syrup, spelt syrup and (Aztec) sweet herb can be used.

Sorbitol intolerance

When it comes to sorbitol there are some “common enemies” that are shared with fructose intolerance sufferers. Sorbitol is a sugar alcohol, that people with sorbitol intolerance cannot degrade correctly. Sugar replacements (sorbitol, isomalt, xylitol, maltitol, mannitol) are bad here as well. Especially food labelled with “diet” should be avoided therefore. Moreover, sorbitol is used by food producers as humectant agent (E 420). It’s a substance that often can be found in chewing gum and toothpaste. It can also be found in dried fruits and canned food. Dextrose and regular sugar are known to be alternatives here.

Salicylate intolerance

There will be a separate post on that topic soon.

(c) The Histamine Pirate

Wintry gluten free bread with chestnuts…


Gluten free quinoa rice hemp seed pumpkin seed chestnut bread

This is one of the longer recipe titles due to lots of goodness inside. It’s my personal gluten free favourite bread this winter. It’s low histamine, gluten free, lactose free and vegan. It tastes a little of nuts (not all nuts are bad with histamine intolerance). Yet, the green colour is the main highlight about this one! On top of that chestnuts bits are inside. You can enjoy this bread both with sweet and salty spreads.

A great recipe to say goodbye to the chestnut season.

preparation time:

ca. 10 minutes + ca. 50 minutes in the oven





140g rice flour
130g quinoa flour
5g chestnut flour
15g hemp seed flour
40g pumpkin seed flour
2 heaped tsp. baking powder (gluten free)
1 tsp. agar-agar
1/2 tsp. salt
1 tsp. bread seasoning (ich used caraway and fennel seeds)
light and dark sesame seeds to scatter on top
10 chestnuts
240ml water
240ml milk OR plant based milk, e.g. almond milk
2 tbsp. chia seed flour + 6 tbsp. water




Carve into the chestnuts, forming a cross – otherwise you will hardly be able to get the chestnuts from out of their shells. Toss into the oven for about 17 minutes at 180-200°C. Turn them once after half of the time. Remove from the oven and peel them (careful, it’s hot).

Prepare the chia seed water mix, set aside and let it thicken.

Chop the chestnuts into bite-sized pieces.

Mix the dry ingredients, add the chia mix, the chestnuts and then liquids. Mix everything with a large eggbeater or with a hand-held electric mixer.

Spread oil in a loaf pan, then pour the dough in.

Scatter sesame seeds on top.

Bake at 180°C (circulating air) for about 50 minutes.

Remove from the oven, leave to cool down a little and remove from the pan.


(c) The Histamine Pirate

Hidden gluten + recipe…

Hidden Gluten

Actually gluten free eating is not that hard, when it comes to the shopping list, because gluten is only a thing of grains. So, just omit “regular”, meaning, bread containing gluten, and pasta, and cookies, and so on.

I will provide a list of gluten free flours (with notes to histamine) in a separate post to come.

All the mentioned grain products can be made rather easily yourself – gluten free. Or you’ll buy ready pasta, etc. that is marked gluten free. Yet, the latter for “double-sufferers” with also histamine intolerance, not only gluten intolerance, is not an option usually.

Soon one will discover that it is not just that easy with gluten, because just omitting regular grain products will not do. Why is that?

Many processed foods, that actually don’t look like containing grains, contain gluten. Some veggies from the freezer have gluten added, sauces, ketchup and also cream cheese varieties (especially with herbs added), seasoning/broth powder/packet soup, baking powder, ice cream and even fries and crisps contain gluten at a time. Gluten is added as a thickener or to get a nice crust – so fries have regular (wheat) flour added. But also sausages and even cosmetics like lipstick or lip balm and toothpaste can contain gluten [be aware of terms like Triticum (wheat, e.g. Triticum aestivum, Triticum vulgare), Hordeum (barley) or Avena (oat)]. The vegan meat substitute seitan is made from gluten.

So, this is where it becomes confusing already.

Since 2005 producers have to mark gluten in products (that is where I’m living in Europe). Yet, this declaration policy does not apply to everything, especially the conversion into sugar from wheat starch and alike sugars don’t have to be declared/marked. Sometimes producers will disclose the root raw food containing gluten, others will not.

To be sure watch out for this symbol marking gluten free products.


gluten free synbol

Yet, not every producer will acquire the license for this seal/symbol.

So, for the time being it is like with histamine intolerance, you’ll have to read the mouseprint and it gets easier the lesser processed foods you’ll buy. Do more stuff yourself.

Speaking of making stuff yourself, here is an easy recipe to make guacamole yourself (vegan,  gluten free, lactose free), since it contains lemon juice and avocado I’ll mark it as not low in histamine.

*** NOT low in histamine ***


preparation time:

ca. 10 minutes



ingredients for 1 bowl:

  • 1 ripe avocado
  • 1 finely chopped clove of garlic
  • 1 tsp. lemon juice
  • spices, e.g. curcuma, cumin
  • salt & pepper



Peel avocado and cut off the flesh, put in a bowl. Mash the avocado flesh with a fork or alike, add garic, spices and lemon juice and mix. Add salt & pepper to taste.


It’s sometimes a bit of luck to find the right/ripe avocado. Tip: ripe avocados are darker, almost a little brownish and soft already. If you pick off the little tip on the top, it should be green under it still, not brown yet. So it’s not too ripe either.

See here.

If you fetched an avocado that is not ripe yet, meaning, still being still to hard, then you can also cut it into slices and eat on a bread. As of yet it happened to me once that I fetched one like that.

The lemon juice is by the way not only for taste, it also keeps the guacamole from becoming brown. The same works with apple slices as well. A little lemon juice will keep them from browning too fast.


(c) The Histamine Pirate

DIY vegetable broth…

Actually I don’t remember where I saw this ingenious DIY idea first. I did not invent for sure. It’s really simple and yet, or, exactly that’s why it’s so genious 😉

Today I’ll show you how to make your own vegetable broth (instant powder) without Maggi or any of those sh%^#y brands. The great thing about this “recipe”: this broth is 100 percent gluten free, yeast free, glutamate free, and so on.

It keeps for at least 10 weeks.

Just bear in mind I don’t add salt to the powder. Most broth powders you can buy contain already salt, so you’ll need to adjust when cooking/seasoning.


DIY vegetable broth powder

preparation time:

ca. 20 minutes work + ca. 2-3 hours in the oven




ingredients for 1 jar:

  • 1 portion soup greens (you can buy prepared mixes, most contain parts of carrot, kohlrabi, parsnip, parsley, (leeks), (knob celery), parsley root – ingredients in brackets not everyone can tolerate – try in small amounts)
  • 1 red or yellow bell pepper
  • parts from (savoy) cabbage



Prepare all the veggies: clean, peel if needed, chop everything into small pieces.

Prepare a baking tin with baking paper and spread the chopped veggies evenly across the tin. If you prepared lots of vegetables respectively if you want to have some more broth powder in stock, use several baking tins.

Let the veggies dry carefully at 75-80°C (circulating air) – not more heat, otherwise the veggies will get burned. If your oven does not have exhaust air (old model), then leave a wooden cooking spoon or alike between the door in the beginning, so that the moisture can escape.

Depending on how finely you chopped the veggies the drying process duration can vary. After 2,5 hours everything was dry here. But it can take longer.

If you don’t want the whole flat smelling of soup, leave the windows open while doing this. I liked that, but not everybody will like it 🙂

Remove the dry veggie pieces from the baking paper and fill into a clean, dry jar.


You can use that broth like bought broth powder. Just add some tablespoons of the mix to the soup or to whatever it is you need broth for. Later, you’ll have yummy veggie bits in the soup.

If you don’t want bits, but prefer real powder, you can pestle the mix in a mortar before filling into jars.



(c) The Histamine Pirate