Saturday, April 19, 2014

Third week on the autoimmune protocol (low histamine edition)

Food Diary (April 7-13, 2014)

Couple quick things first...
- If you're curious, here's week one and week two summaries.
- This week was a bit of a roller coaster. I had a pretty big set back on day 18 (see below for food diary and theories).
- I ate out a few times during this week. Although I did restrict to approved foods, I seemed to have some reactions (not always immediate, but with a day). I'm going to further limit such outings (sadly), as the food is too much out my control.
- I seemed extra hungry this week. I did a lot of night snacking, which isn't great, but ah well. It's perhaps in part because I'm settling into the diet and what "treats" I can muster. It's also good to remember I'm breastfeeding another human, so I do need a wee bit more than normal :-)
- My skin is currently *mostly* healed, but I still have a ways to go. I plan to see the autoimmune protocol (low histamine edition) until it's completely gone, then re-introduce new foods carefully.

DAY 15
7:30 - Roast beef, fennel, Brussels sprouts, shallots, garlic, EVOO, parsnips
12:45 - Lamb liver, apple, onion, coconut oil; coconut spread
16:00 - Apple
18:00 - Steak, cauliflower, broccoli, radishes, cilantro, fennel, EVOO, coconut oil
20:30 - Parsnip chips (minus the cinnamon); apple chips

DAY 16
8:35 - Ground lamb, beets, carrots, parsley, zucchini, red palm oil, garlic, apple
12:45 - Chicken thigh/legs, asparagus, leeks, zucchini, ginger, garlic, honey, red palm oil, dried figs
13:45 - Apple
17:50 - Beef strips, broccoli, red swiss chard, coconut oil, coconut aminos, garlic, dried figs
19:20 - Apple, coconut spread
20:45 - Raw celery, coconut mannacoconut spread

DAY 17
8:45 - Chicken strips (pre-cooked, but frozen), broccoli, shallots, zucchini, red palm oil, apple
12:00 - Steak, broccoli, carrots, onions (Note: This was lunch at a restaurant. I didn't seem to react afterwards.)
14:15 - Apple, apple chips
17:30 - Ground beef, shallots, fennel, sweet potato, cilantro, garlic, EVOO, parsnips
19:45 - Apple
21:15 - Carob "chocolate" (carob, coconut oil, honey), sweet potato chips

DAY 18
Note: This was a bad day - major flare up in the morning, which resulted in some broken skin, etc. My theories include the chicken I had for breakfast on day 17, which I bought frozen - but cooked - from the market. I won't be doing that again (frankly I don't know what I was thinking). Otherwise, I had eaten out recently, which could also be a factor.
8:45 - Ground beef*, spaghetti squash, broccoli, asparagus, garlic, coconut aminos, carob chocolate
12:15 - Beef strips, broccoli, coconut aminos, red swiss chard, garlic, carob chocolate
14:30 - Apple, coconut spread
18:00 - Haddock, coconut (oil, flour, milk, and shredded), red swiss chard, parsnip, EVOO, apple
20:00 - Apple
*I intended at one point to eliminate ground meat. But I can't do it. I love it.

The photos never do justice, but this was taken post-flare up (April 10, 2014). Keeping in mind, there's how it looks, and how it feels. It did not feel well this day.
DAY 19
9:10 - Ground beef, beets, carrots, basil, zucchini, garlic
10:30 - Apple
13:10 - Steak, zucchini, leeks, shallots, parsnips, garlic, dried figs
18:00 - Roast beef, zucchini, kholabri, radishes, shallots, garlic, EVOO, sweet potato, apple chips
20:45 - Carob chocolates (upside - found a chocolate alternative, downside - can't stop eating)

DAY 20
7:30 - Haddock, coconut (oil, flour, milk, and shredded), swiss chard, parsnips, EVOO
12:30 - Pork (garlic, lemon, etc.), mushrooms, onion, pineapple, zucchini (kids' birthday party)
14:45 - Apple
17:30 - Ground beef, beets, carrots, zucchini, basil, shallots, garlic, apple
21:00 - Kale chips (EVOO, salt)

DAY 21
8:45 - Steak, bok choy, parsley, beet greens, tallow, kholabri, ginger
12:00 - Beef, chimichurri sauce, olive oil, salad greens, cucumber (lunch at restaurant, mildly itchy immediately after meal)
14:00 - Apple
17:30 - Beef strips, fennel, sweet potato, shallots, garlic, basil, broccoli, apple, apple chips
21:00 - Low histamine brownies (a failed experiment - this recipe, swapping cocoa with carob, omitting vanilla, omitting cinnamon, swapping eggs with apple sauce - made for very apple saucy brownies)

Tuesday, April 8, 2014

Second week on the autoimmune protocol (low histamine edition)

Food Diary (March 31 to April 6, 2014)

Couple quick things first...
- My first week summary is here.
- I have definitely seen some improvement this past week - and not just in my head!
- My blood work (taken March 25, 2014) came back and the results were very good - excellent cholesterol (with all this red meat - go figure :-), however, my blood glucose was a bit low.

7:00 - Beef strips, Brussels sprouts, EVOO, arugula, coconut aminos
8:15 - Raw celery, coconut manna
14:00 - Steak, zucchini, bok choy, purple and reg. sweet potato, EVOO, garlic, parsley, yellow apple
18:15 - Chicken thigh, broccoli, radishes, EVOO, chinese broccoli, coconut oil
19:30 - Apple
20:30 Apple chips, kale muffin
NOTE: This was the last night I applied cortisone to my skin.

10:15 - Chicken thigh, broccoli, radishes, EVOO, chinese broccoli, coconut oil, mango
13:00 - Beef strips, fennel, sweet potato, garlic, shallots, EVOO, arugula, raw celery, apple
15:20 - Apple chips
16:00 - Raw carrots, celery, cucumber
17:15 - Ground beef, sweet potato, fennel, garlic, broccoli, chinese broccoli, parsley, EVOO, shallots, apple

DAY 10
9:30 - Beef strips, fennel, sweet potato, garlic, shallots, EVOO, arugula
12:00 - Apple
15:00 - Apple chips
17:30 - Beef strips, kholabri, sweet potato, apple, shallots, garlic, asparagus
21:30 - Kale muffins (2)

DAY 11
8:20 - Ground beef, sweet potato, fennel, broccoli, EVOO, shallots, garlic
10:30 - Dried figs, dried mango
12:40 - Beef strips, sweet potato, fennel, shallots, EVOO, garlic, apple
18:00 - Raw carrots and celery, ground lamb, shallots, leeks, chinese broccoli, parsnips, kholabri, red palm oil, parsley
April 3, 2014 - Three days without cortisone and a few small cracks have developed.

DAY 12
7:45 - Ground lamb, shallots, leeks, chinese broccoli, parsnips, kholabri, red palm oil, parsley
12:45 - Steak, broccoli, carrots, fat of some kind (lunch at restaurant)
17:45 - Roast chicken, EVOO, garlic, broccoli, cauliflower, sweet potato, arugula pesto (arugula + EVOO + garlic + lemon juice + salt), mango, dried figs

DAY 13
7:45 - Roast chicken, EVOO, garlic, broccoli, cauliflower, sweet potato, parsley
12:30 - Apple chips, San Pellegrino (movie theatre snack)
18:00 - Roast beef, parsnips, Brussels sprouts, fennel, shallots, garlic, parsley, EVOO, dried figs
April 5, 2014 - Cracks start to retreat.

DAY 14
9:30 - Beets, carrots, zucchini, garlic, parsley, red palm oil, ground lamb, EVOO (recipe here), dried figs
13:15 - Steak, leeks, zucchini, parsnips, garlic, coconut aminos, EVOO
15:00 - Raw carrots, dried apples
17:00 - Chicken thighs/legs, asparagus, leek, zucchini, ginger, garlic, honey, red palm oil, dried figs

April 8, 2014 - Cracks almost entirely gone,.

Low histamine faux-mato sauce

I've discovered a life changing recipe. As you can see from my blissful pre-histamine intolerance paleo diet, I love tomatoes - sauce, salsa, etc. I miss making a hearty spaghetti (squash) with meat sauce in particular. Well, I've finally tried a replacement recipe that has many versions out there - in fact, I can't seem to find where I first saw the one I worked from. Ah well.

I was surprised by how tasty (and relatively easy) this sauce turned out. If you're on a low-histamine diet, it's definitely worth checking out. Note - the measurements below are very imprecise - sorry, that's just how I roll (which is funny since I never used to consider myself a competent cook who could stray from a recipe).

I made this for Saturday morning breakfast. I'm so weird.


  • Ground meat (I used lamb, but will likely try beef next)
  • 1 part beets, roughly chopped
  • 2 parts carrots, roughly chopped
  • 2-3 small-medium zucchinis, spiralized into noodles (I used this dandy contraption)
  • Roasted garlic (as much as you like - is there every really too much?)
  • Fresh parsley (or any fresh herbs you like - I just happened to have parsley on the go)
  • Bit of salt to taste
  • Little bit of cooking fat to throw in with the meat (I used coconut oil if I'm remembering correctly)


  • Steam beets and carrots until soft, drain water
  • While veggies steaming, roast garlic and cook meat in a pan, breaking it into small bits
  • Puree veggies, garlic, and herbs with an immersion blender (or food processor or blender I suppose)
  • Stir in cooked meat to form a meat sauce
  • Serve over zucchini noodles (raw, or cooked somehow - I admittedly just nuked 'em for 1 minute  in the microwave)
So I will definitely make this again. And, like so many great recipes, it's an excellent base recipe from which to play - change up the herbs/spices, add some heat, whatever you like. Enjoy!

PS - Week two summary of autoimmune protocol low histamine experiment coming soon.