Cranberry Crumble Bar Recipe for People with Mast Cell Activation Syndrome or Histamine Intolerance (also low lectin, medium oxalate, low FODMAP)
Earlier in my life, I wanted to be a restaurant reviewer. But Mast Cell Activation Syndrome and Histamine Intolerance made eating out much more challenging.
I’m still a bit of a foodie. I loooove new flavors and variety.
This is why I pivoted to creating new recipes. And this recipe a fun one, if you like cranberries.
These Cranberry Crumble Bars are really satisfying. And you can make them special if you add the coconut whip cream.
If you can find fresh cranberries, this will be the lowest histamine option. Dried cranberries can work. But dried foods are higher histamine. So, that’s something to keep in mind.
If cranberries are too tart for you, it’s an easy swap 1:1 with fresh blueberries or chopped apples.
Cranberries have shown to reduce inflammatory molecules that can trigger mast cells and increase histamine.
It’s a big factor in all my recipes that they have ingredients that are not just low histamine. It also needs to be histamine lowering.
I want food to be:
- High nutrient
- Histamine lowering
- Mast cell supporting
- Inflammation lowering
- AND delicious!
And since these bars don’t have sugar, they really check all the boxes!
If you want to make this a simpler recipe, just make the bars. You can always leave off the crumble topping and the whipped coconut cream.
I hope you like them as much as I do!
Cranberry Crumble Bar Recipe for People with Mast Cell Activation Syndrome or Histamine Intolerance
For the Bars:
Makes about 12 bars, depending on size of your pan
- 2 small organic green apples, or 1 large
- 1 cup Native Forest Simple coconut milk
- 3 pasture raised eggs or 3 flax eggs***
- 3 Tbsp grass fed ghee* or Virgin Coconut Oil*, softened
- 1 tsp raw vanilla powder*
- 1 1/2 tsp Pure Monk Fruit Extract* (or 1 tsp if you want it less sweet)
- 20 drops Better Organic Stevia*
- 1 tsp Redmond Real Salt*
- 1 1/2 cups Otto’s cassava flour* or sub Organic White Rice Flour* (not as low lectin)
- 2 tsp baking soda
- 2 cups organic, cranberries (fresh or frozen)Note on Otto’s Cassava Flour:Otto’s Cassava Flour was tested as 17mg soluble oxalates per 1/4 cup. That is considered a high oxalate level. But with oxalates, the amount you eat can also be a determining factor when considering if it is high, medium, or low. So when using cassava flour, if one portion of a recipe comes out to 1/4 cup of flour per serving, that recipe would be considered high oxalate. If it came out to 1/8 cup or less, that could be considered moderate.But if someone is on a kidney stone diet and counting total oxalates, then the total oxalates at 53.8mg per 1/4 cup would be too high. It depends on how you are counting and what your limit is.
- Preheat oven to 325º F.
- Grease a medium size glass baking pan well with ghee or coconut oil.
- Chop apples into large chunks. Add to Blender. Pour in coconut milk. Add eggs, softened ghee, vanilla powder, monk fruit extract, stevia and salt to the blender.
- Blend on high until smooth.
- Add cassava and baking soda to blender. Blend on low just until smooth.
- If using fresh cranberries, wash and dry. Fresh cranberries will give a prettier presentation. Frozen cranberries are fine too but will color the batter red.
- Spoon batter into a bowl and gently fold in cranberries.
- Pour into greased pan.
- If making bars only: bake 25-35 minutes until a toothpick comes out clean. Time depends on your oven and how full the pan is.
- If using Crumble Topping: bake 10-15 minutes until bars start to set. Meanwhile, mix up crumble topping and add on top. Return bars to oven and bake for remaining 15-25 minutes until toothpick comes out clean.
- Allow to cool 5-10 minutes before cutting into bars.
- If using Whipped Coconut Topping, place a bar on an individual plate and spoon Whipped Coconut Topping over the bar.
- Freeze leftovers.
***How to make Flax Eggs:
- Mix 3 T ground organic flaxseed meal with scant ½ cup water.
- Let sit for 5 minutes.Use in place of eggs for baking. You won’t get as much rise as eggs. But the flax eggs do help hold everything together.
(3 T of ground flax + water mix is = to 3 Eggs)
Optional Crumble Topping:
- ½ tsp Raw Organic Vanilla Powder, divided
- 2 Pinches of Redmond Real Salt
- ¼ cup grass fed ghee or Virgin Coconut Oil, softened
- 1/4 tsp Pure Monk Fruit Extract OR 10-20 drops Organic Better Stevia
- ½ cup of chopped, organic pecans (soaked and dried)
- Add all ingredients to a food processor or blender
- Pulse the nut crumble mixture until well combined and the ingredients start to stick together. Don’t over process.
- Follow directions under Cranberry Bars at Step 10.
Optional Coconut Cream Topping:
- 1 cup Let’s Do Organic Coconut Cream, refrigerated overnight
- 1 Tablespoon Pure Monk Fruit Extract
- ½ teaspoon raw vanilla powder
- Scoop out 1 cup of coconut cream.
(Option: Only have coconut milk on hand? Refrigerate coconut milk overnight. The solids will separate from the liquids. When ready to use, open the can and scoop only the thickest cream from the top.)
- Whip the coconut cream, monk fruit extract, and raw vanilla powder with a whisk.
- Follow directions under Cranberry Bars at Step 12.
- You can use the leftover coconut water or coconut cream for smoothies or other recipes. You can also freeze it in an ice cube tray to make it easier to use.
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References on Cranberries for People with Mast Cell Activation Syndrome or Histamine Intolerance
Pappas, E., & Schaich, K. M. (2009). Phytochemicals of cranberries and cranberry products: characterization, potential health effects, and processing stability. Critical reviews in food science and nutrition, 49(9), 741–781. https://doi.org/10.1080/10408390802145377
Is the Vanilla powder necessary? Out of stock
It’s not really necessary for the baking process, but it does add some nice flavor.
In my humble opinion someone can’t be “that” histamine intolerant or mast cell activated if they tolerate any of the ingredients in this “Crumble”
All berries are out when one is really severe as they contain benzoates that are mast cell degranulators. Vanilla is a bean, thus a legume, and legumes are also out. Coconut is also out for anyone with severe HIT or MCAS. Cassava flour comes from a root and many of us cannot even get near any root vegetables due to the mold in them, as mold is also a mast cell degranulator. Flax is often allowed on most lists, but, again, many of us who are extremely severe, cannot get near flax, due to the cyanogenic glycosides in it, and many lists maintain that all seeds (as well as ALL nuts) are to be completely avoided in HIT or MCAS. Some of us cannot even eat apples as not only are they a fodmap but they are often high in histamine as they sit out on store shelves.
Thank you for your thoughts. I respectfully disagree that few people with Mast Cell Activation Syndrome or Histamine Intolerance can’t tolerate this recipe. I’ve worked with hundreds of people with both Mast Cell Activation Syndrome and Histamine Intolerance, as well as served as an admin in one of the largest FB groups for these issues and supported thousands with these issues there. However you are correct that everyone is unique in what they may or may not be able to tolerate. It’s important that each person listen to their own body and pay attention to their own personal experiences.
This website focuses on histamines, lectins, oxalates. We are starting to discuss salicylates and FODMAPS as well. These are the top food triggers I’ve seen in Mast Cell Activation Syndrome and Histamine Intolerance. I was one of the most extremely sensitive people I’ve known with Mast Cell Activation Syndrome, Histamine Intolerance, Oxalate issues, and FODMAP issues. There are a lot of confusing lists out there, unfortunately. My lists are only based on the laboratory testing for histamines, oxalates, lectins, salicylates, and FODMAPs.
Benzoates in foods aren’t the same levels like benzoates in medications and usually aren’t triggering in foods. Issues with low histamine, low oxalate berries are more often related to salicylates. Vanilla is in the orchid family and typically when someone doesn’t tolerate it, it is often because it’s dried and may be fermented. I was almost always ok with the tiny quantities used in recipes, though. Aroy-d coconut milk is usually well tolerated, except by those with salicylate sensitivities. Otto’s cassava is recommended because that brand is not moldy nor is it fermented. It does have medium level oxalates for 1 serving. Flax doesn’t present a histamine, lectin or oxalate issue. The level of cyanogenic glycosides are miniscule. FODMAPs are about quantity, and at 1 serving in this recipe, flax is lower FODMAP.
It is so important for everyone to test foods for themselves, and I recommend people start by looking into histamines and lectins first.
I understand it can be frustrating when trying to figure out food sensitivities. I’m sorry to hear you are experiencing so many. For clients who are very sensitive to a number of foods and supplements, I find they often are helped by nervous system supports. If you would like to check out the Mast Cell Nervous System Reboot, you can find that here:
I hope this helps shed some light on this recipe. We always try to list what intolerances each will best be suited for. We won’t always be able to meet the criteria for low histamine, oxalate, lectin, fodmap and salicylate in one recipe, so we try to offer a variety of different things in hopes that over time, there will be a good amount for people to choose from.
Wishing you all the best,
Beth and the Mast Cell 360 Team
I’m so excited to make this recipe. I just got almost all the ingredients, except for the cranberries. has anybody used any other berries or fruit instead of cranberries with good results. I tolerate bluberries pretty well.
Someone on Facebook did say she made it with blueberries and it turned out well.
Can you recommend a stevia product without alcohol as one of the ingredients for people dealing with Candida?
This one is alcohol free.
What is the interior texture supposed to be liked? My turned out to be mushed. Did I bake it enough?
I just made it myself over the break and used an 8×8 pan. Next time, I would use a larger, shallower pan. I see in cooking shows that shallower vessels with the batter spread more thinly can make cook times faster. I did need to cook mine a bit longer than the recipe suggests. I have a gas oven, and those aren’t as consistent for baking, either. Mine turned out soft, but not mushy. In my opinion, I would eat it the same as I would a cake, with a fork and cup of coffee. I wouldn’t pick it up with my hands like a “bar.” I gave some to my friend who is my personal test subject for foods. He doesn’t have to adhere to a low histamine diet, so I like to use him as a gauge for taste comparison. I ask him to be very honest with me. He liked it and ate several pieces.
I hope this helps. We should have a new pic up soon to show how it turned out.
Hi I would love to try this recipe. My question is regarding the flax egg replacement. What is the flax= 1 egg equilivent? The recipe says 3 T flaxseed with water. Is that for 1 egg or for 3? Thank you, Kim
3 T flaxseed is for 3 eggs.
Hi. I can’t consume stevia or monk fruit. What other sweetener could I use – honey, maple syrup?
Check out the foods list for some sweeteners that are lower and higher histamine:
We’ve only tested the recipe with the ingredients here, so we couldn’t say how much of a different type would be used in place. Any sweetener you can tolerate should be fine in the recipe.
Do you have any idea of the carb content for this crumble?
I don’t have that information readily available, but I can at least direct you to the Otto’s Cassava Flour nutrition information. The flour is key ingredient here, so that might help you get started:
And a quick internet search led me to this site where you can plug in any recipe to get more information on nutritional content:
Hope this helps!
Hello.. how could I make this is I’m Oxalate, Histamine and Salisylate intolerate? Thank you kindly!
I was wondering if I could sub the Coconut milk in this recipe? I am allergic to coconut. I’ve been considering using hemp products but wasn’t sure. Is there a hemp milk you would recommend?
Thank you! I appreciate your time and knowledge!
We’ve only made it with coconut milk, so we can’t say for sure how it would turn out with a different milk. Hemp is low histamine, but it is higher oxalate. If that is a concern for you, that would be something to consider. If you do experiment using a different milk, we’d love to hear what you did and how it worked!
December 9th 2021
I just made this recipe. I used flax seed for eggs and I baked in a 13×9 glass baking dish, used fresh cranberries. This recipe is amazing! The taste is outstanding and I will surely make again.
Thank you for sharing this it allows me to eat “normal” for me. I eat gluten, egg free also histamine intolerant and Mast Cell. This recipe made me very happy!
So glad to hear you liked it!
Cranberries are doing me a world of good! I think they are possibly doing something that cleans out my lymph system and maybe even does something to prevent histamine. But I wouldn’t know; I just live in this body that likes to swell up!
So glad to hear you’ve got something that’s helping! In studies, cranberries have been shown to help with inflammation.