Do you adore the vibrant flavors of Indian cuisine but worry about histamine intolerance? You’re not alone! Many people with Mast Cell Activation Syndrome (MCAS) or Histamine Intolerance find it challenging to enjoy international cuisines due to high-histamine ingredients. However, with a few smart swaps and careful considerations, you can experience the deliciousness of Indian food without triggering symptoms. Let’s explore how to navigate the world of Indian cuisine while managing your histamine intolerance.
Indian food boasts a rich tapestry of flavors and aromas, drawing from a diverse palette of spices and ingredients. While some traditional components like tomatoes, cashews, and certain spice blends can be problematic for those with histamine sensitivities, there are ways to modify recipes and make informed choices. This guide will help you discover delicious and safe ways to enjoy Indian food, even with histamine intolerance.
Understanding the Challenges: High-Histamine Ingredients in Indian Cuisine
Many popular Indian dishes incorporate ingredients that are naturally high in histamine or can trigger histamine release in the body. Some common culprits include:
- Tomatoes: A base for many curries and sauces.
- Cashews: Often used in creamy sauces like korma.
- Fermented Foods: Yogurt, a key ingredient in some marinades and sauces.
- Spice Blends: Curry powder, garam masala, and other blends often contain high-histamine spices like cinnamon, cloves, and chili powder.
- Legumes: Chickpeas and lentils, commonly found in dals and other dishes.
- Eggplant: Used in various vegetable dishes.
It’s important to remember that individual tolerance levels vary. What triggers symptoms in one person may not affect another. Keeping a food journal can help you identify your specific triggers.
Making Smart Swaps: Low-Histamine Alternatives for Indian Recipes
The key to enjoying Indian food with histamine intolerance is to substitute high-histamine ingredients with low-histamine alternatives. Here are some examples:
- Tomatoes → Butternut Squash or Pumpkin: These vegetables provide a similar sweetness and texture to tomato-based sauces.
- Cashews → Pecans or Tiger Nuts: Pecans (soaked to reduce oxalates) or tiger nuts offer a nutty flavor and creamy texture without the histamine.
- Yogurt → Coconut Milk or Coconut Cream: These dairy-free options create a rich and creamy sauce.
- Spice Blends → Individual Spices: Create your own spice blends using low-histamine spices like coriander, cumin, cardamom, and turmeric (in moderation due to oxalate content).
- Legumes → Low-Lectin Vegetables: Replace chickpeas and lentils with vegetables like rutabaga or cauliflower.
- Chili Pepper → Garlic: Garlic provides a similar spicy heat.
By making these simple swaps, you can significantly reduce the histamine content of your favorite Indian dishes.
Vegetable Korma Recipe
Spotlight on Korma: A Histamine-Friendly Adaptation
Korma, a creamy and aromatic Indian curry, is a great dish to adapt for histamine intolerance. Traditionally made with yogurt or cream, cashews, and various spices, it can be easily modified using the swaps mentioned above.
Here’s a sample recipe for Low Histamine Vegetable Korma (adapted from Mast Cell 360):
Low Histamine Vegetable Korma Recipe
This recipe is low histamine, low lectin, and low to medium oxalate, with a low FODMAP option.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Servings: 4
Ingredients:
- ⅓ cup Onion, chopped
- 3 cloves Garlic, roughly chopped
- ¼ cup Pecans (soaked) (swap with Tiger Nuts for low oxalate)
- ½ cup Filtered Water
- 1 Large Carrot, cut into 1-inch cubes
- 1 Medium Rutabaga, peeled and cut into 1-inch pieces
- 2 cups Cauliflower, cut into small pieces
- 1 cup Broccoli, cut into small pieces
- 1 teaspoon Dried Coriander Seed
- 1 teaspoon Curcumin Powder
- ⅛ teaspoon Cardamom, ground
- 1 teaspoon Redmond Real Salt
- 1 cup Let’s Do Organic Coconut Cream
- 1 Tablespoon Fresh Organic Cilantro, finely chopped or flat parsley
- 1 Tablespoon Fresh Mint Leaves, roughly chopped
- Optional: Cooked Chicken Pieces (prepared using low-histamine methods)
Instructions:
- Add the onion, garlic, pecans, and ½ cup water to the Instant Pot. Lock lid into place. Select Pressure Cooker or Manual. Choose high pressure for 2 minutes. (Make sure steam release knob is in the sealed position.)
- When finished, transfer the ingredients to a food processor to purée. Return purée to Instant Pot. If the mixture is a little watery, don’t add more water. If it is a thick paste and ¼ cup of water to the next step.
- Add carrot, rutabaga, cauliflower, broccoli, coriander, curcumin powder, cardamom, salt, and coconut cream. Mix.
- Select Sauté on the Instant Pot and sauté for 2 minutes.
- Then select Pressure Cook and choose high pressure for 3 minutes. Make sure the steam release knob is in the sealed position and the lid is in place and locked.
- After cooking, release the pressure carefully and transfer korma to a serving bowl.
- If desired, sauté the chicken in avocado oil or ghee on the stovetop at medium heat. About 5 minutes. Mix in with the vegetable korma.
- Stir in the fresh cilantro (or parsley) and mint saving just a little bit for garnish if desired.
Notes:
- If you do not have an Instant Pot, you can cook this in a large skillet.
- Low FODMAP Substitutions:
- Green onion tops for onion (will be a thinner consistency, but still tasty)
- 1 Tablespoon garlic infused EVOO for garlic
- Extra broccoli for cauliflower
Nutritional Benefits:
This recipe is packed with nutrients, including Vitamin C and Magnesium, which are important for those with MCAS or Histamine Intolerance. Vitamin C helps the body make more DAO (a histamine-degrading enzyme), and magnesium is needed for DAO production.
Additional Tips for Enjoying Indian Food with Histamine Intolerance
- Cook at Home: Preparing your own Indian food allows you to control the ingredients and ensure they are fresh and low in histamine.
- Choose Fresh Ingredients: Opt for fresh, locally sourced ingredients whenever possible.
- Avoid Leftovers: Histamine levels increase in food as it sits, so it’s best to eat freshly cooked meals.
- Consider Cross-Contamination: Be mindful of cross-contamination when eating out or ordering takeout. Request that your food be prepared separately from high-histamine ingredients.
- Start Small: When trying new dishes or ingredients, start with a small portion to assess your tolerance.
- Listen to Your Body: Pay attention to how your body reacts to different foods and adjust your diet accordingly.
- Choose Restaurant Wisely: Opt for Indian restaurants that are known for using fresh ingredients and preparing food from scratch. Avoid buffets, as the food may have been sitting out for extended periods.
Coconut Milk Controversy: Choosing the Right Brand
When using coconut milk or coconut cream as a dairy alternative, it’s crucial to choose a brand without additives like E435 (polysorbate 60), which may contribute to leaky gut. Look for brands like Native Forest Coconut Milk and Let’s Do…Organic Coconut Cream, which contain only coconut and water.
Image of Native Forest Organic Unsweetened Coconut Milk can, highlighting its simple ingredient list.
Serving Suggestions: What to Serve with Your Korma
Traditionally, korma is served with basmati rice. However, if you have oxalate or lectin intolerance, you can try making rice from rutabaga or cauliflower instead. You can also pair it with low histamine, gluten-free flatbread to scoop up your korma sauce.
By following these tips and making smart swaps, you can confidently explore the delicious world of Indian cuisine while managing your histamine intolerance. Remember to listen to your body, experiment with different recipes, and enjoy the vibrant flavors that Indian food has to offer!
