Low Histamine Cranberry Crumble Bar Recipe (Low FODMAP, Low Oxalate, and Low Lectin)
Earlier in my life, I wanted to be a restaurant reviewer.
I’m a bit of a foodie. I loooove new flavors and variety.
But eating out while on a low histamine diet is challenging.
And it was challenging to find low FODMAP desserts I could enjoy. Certain foods would trigger what I thought was Irritable Bowel Syndrome (IBS). Or make me break out in hives.
This is why I pivoted to creating my own recipes.
Instead of feeling like I was missing out on fun foods, I learned how to make recipes that:
- Avoid common allergens
- Work for a variety of food intolerances
- Are mast cell friendly
This cranberry crumble recipe is a tasty one. But if you don’t like cranberries, don’t worry! You’ll learn how you can substitute other fruits.
This cranberry recipe is:
- Low histamine
- Low oxalate or medium oxalate
- Low lectin
- Low FODMAP
- Gluten free
- Lactose free
If you want to make this a simpler recipe, just make the bars. You can leave off the crumble topping and the whipped coconut cream.
But I think the coconut whip cream makes them extra tasty and special.
Before you change your diet on your own, make sure you’re working with a healthcare practitioner or registered dietitian who can help you with this. Never limit foods unnecessarily, and always have a licensed medical provider who is supervising your case. This is not a substitute for medical advice.
Are Cranberries Low Histamine?
I love the tartness of cranberries.
It’s one of my favorite foods to use in recipes since cranberries are a low histamine food.
And even better, cranberries have been shown to reduce inflammatory molecules that can trigger mast cells and increase histamine.
Cranberries are also rich in important antioxidants.
When I wanted to be a restaurant reviewer, I learned that the tart flavor of cranberries goes great together with citrus fruits. That’s why you’ll often see recipes with the common combo of cranberry orange.
But here’s what you need to know when it comes to cranberries and citrus fruits.
Citrus fruits like grapefruit and oranges are high histamine foods. This is because they are histamine liberators.
So, skip citrus juice or orange zest if you have Histamine Intolerance.
And when it comes to choosing cranberries for this recipe, here’s a tip.
Technically, you could use dried cranberries in this recipe.
But dried cranberries have higher levels of histamine than fresh or frozen cranberries.
Dried fruit also runs the risk of being moldy.
I recommend sticking with fresh or frozen cranberries as your best lower histamine options.
Fresh cranberries will give a prettier presentation. Frozen cranberries are fine, but they will color the batter red like cranberry juice!
Cranberry Fruit Swaps
If cranberries are too tart for you, you could try these fruits with low histamine levels in your crumble instead. Here’s what you need to know.
Cranberries are an easy swap 1:1 with:
- Fresh or frozen blueberries
- Fresh apricots, chopped
- Fresh or frozen blackberries – avoid if you’re Oxalate Intolerant
- Fresh or frozen raspberries – may be ok if you’re in a later phase of the low histamine diet but not always tolerated in the elimination diet phase
You could also try it with extra apples if you aren’t FODMAP Intolerant. Share in the comments below if you try these substitutions!
More Low Histamine Resources
- The Best Antihistamine for Histamine Intolerance and Mast Cell Activation Syndrome
- Diamine Oxidase (DAO Enzyme)
- Low Histamine Supplements
- Histamine Intolerance vs MCAS
Making Low Histamine Cranberry Crumble
A big factor in all my recipes is that they have ingredients that are low histamine. But it’s even better when I can create something with histamine lowering ingredients.
Whenever possible, I want recipes to be:
- High nutrient
- Histamine lowering
- Mast cell supporting
- Inflammation lowering
- Satisfying
- AND delicious!
And since these bars don’t have sugar, they check all the boxes!
Related Article: Low Histamine Food List
I made this recipe low histamine with a few easy ingredient swaps. Here’s what I did.
Green apples tend to have less sugar than other apples. Plus, they are low FODMAP under 20 grams per serving (about 1½ Tablespoons).
Remember how citrus and cranberries go so well together? Well, the tart flavor of the green apples makes a great substitute for the tartness of citrus in this low histamine recipe.
The coconut milk is a great replacement for the traditional buttermilk that many dessert recipes use. Dairy can be a histamine liberator for some.
Here’s what else you need to know to keep the histamine content low. I share these tips so you can adapt your own favorite recipes!
Low Histamine Sweeteners
Store bought cranberry crumble is likely to have high fructose corn syrup or other types of sugar. (Not to mention the other additives, like preservatives that can be mast cell triggers.)
Here are the sweeteners that are less likely to cause mast cell activation.
I like to use a little of both in this cranberry crumble.
Use this pure monk fruit extract to taste.
Or, depending on your taste buds, you can use a few drops of Better Organic Stevia.
If you’re extra sensitive, you may want to use this alcohol free Stevia with glycerite.
You can add more monkfruit or stevia to taste if you prefer it sweeter.
Low Histamine Vanilla
Alcohol is high histamine. Vanilla extract is mostly alcohol. Use vanilla bean powder instead of vanilla extract.
Low Histamine Flours
Both cassava flour and white rice flour tend to be well tolerated by those with Histamine Intolerance. The important thing is that your flour isn’t a fermented food. Fermentation will make it higher histamine.
Many wheat flours and some of its substitutes are fermented.
Otto’s Cassava Flour isn’t fermented. If you don’t struggle with oxalates, cassava flour may be a good option for you.
With oxalates, the amount you eat can also be a determining factor when considering if it is high, medium, or low oxalate.
Related Post: What Are Oxalates? The MCAS and Oxalate Intolerance Connection
Otto’s Cassava Flour was tested as 17mg soluble oxalates per ¼ cup. That is considered a high oxalate level.
So, when using cassava flour, if one portion of a recipe comes out to ¼ cup of flour per serving, that recipe would be considered high oxalate. If it came out to ⅛ 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 ¼ cup would be too high.
It depends on how you are counting and what your limit is.
If you’ve had what you thought were urinary tract infections (UTIs), but the cultures come back negative, be sure to read about Oxalate Dumping in this post. The irritation from the calcium oxalate can mimic that.
If you are struggling with oxalates, you may consider white rice flour. Just remember that white rice flour isn’t as low lectin as cassava.
Please share in the comments if you have found a brand of rice flour that isn’t fermented. I’ll let you know what I find out about the fermentation in some of these brands.
That brings me to what else you need to know about oxalates.
Are Cranberries High Oxalate?
Cranberries are one of the lower oxalate fruits you can enjoy in desserts. You won’t miss rhubarb pie after trying this cranberry crumble!
However, you may want to skip the pecans or macadamias for the topping if you struggle with oxalates.
Learn more about the low oxalate diet.
Are Cranberries Low FODMAP?
Yes, cranberries are low FODMAP whether you get them fresh, frozen, or dried.
You’ll need to be careful about your portions if you have FODMAP Intolerance with this recipe.
Green granny smith apples are only low FODMAP below 20 grams. That’s about 1½ Tablespoons or one bar.
It’s also important to use green apples. They are one of the lowest FODMAP types of apple.
Some FODMAP Intolerance symptoms look a lot like IBS symptoms. I’ve dealt with some FODMAP issues, so I love this recipe.
Learn more about FODMAP Intolerance and the low FODMAP diet here.
More Low FODMAP Recipes
Enjoy these FODMAP friendly recipes:
- Low Histamine Tacos – Low Oxalate, Low Lectin, and Low Salicylate
- Low Histamine Chicken – Low Oxalate, Low Lectin, and Low Salicylate
- Baru Nut Crusted Chicken Salad & Dressing – Low Histamine, Low Oxalate, and Low Lectin
What to Serve with Low Histamine Cranberry Crumble
Here are low histamine recipes to try with it:
- Tulsi Rose Tea – Low Oxalate, Low Lectin, and Low FODMAP
- Low Histamine “Pumpkin Spice” Drink – Low Oxalate, Low Lectin, and Low FODMAP
- Baruka Nut Vanilla Mousse – Medium Oxalate, Low Lectin, Low FODMAP, and Low Salicylate
- Vanilla Ice Cream – Low Oxalate, Low Lectin, and Low FODMAP
You may be able to tolerate some lower histamine alcohol if you’re in a later phase of the low histamine diet. Check out my Low Histamine Cocktails and Lower Histamine Wine.
I hope you like these Cranberry Crumble Bars as much as I do! They are really satisfying!
Low Histamine Cranberry Crumble Bar Recipe
Equipment
- High Speed Blender option OR
- Food Processor option
- Unbleached Parchment Paper optional
Ingredients
Coconut Milk Night Before Option
- 1 cup Coconut Milk refrigerate can overnight OR
Coconut Cream Topping Day Of Option
- 1 cup Lets Do Organic Coconut Cream
- 1 Tablespoon Smart Monk 100% Pure Monk Fruit Powder to taste
- ½ teaspoon Raw Vanilla Powder
Low FODMAP Cranberry Crumble
- 2 small Green Granny Smith Apples or 1 large
- 1 cup Coconut Milk
- 3 Pasture Raised Eggs OR use flax eggs below
- 3 Tablespoons Coconut Oil softened
- 1 teaspoon Raw Vanilla Powder
- 1½ teaspoons Smart Monk 100% Pure Monk Fruit Powder to taste
- 20 drops Stevia to taste
- 1 teaspoon Redmond Real Salt
- 1½ cups Otto's Cassava Flour option OR
- 1½ cups White Rice Flour option
- 2 teaspoons Baking Soda
- 2 cups Cranberries fresh or frozen
Optional Crumble Topping Ingredients
- ½ teaspoon Raw Vanilla Powder
- ⅛ teaspoon Redmond Real Salt about a pinch
- ¼ cup Coconut Oil
- ¼ teaspoon Smart Monk 100% Pure Monk Fruit Powder option OR
- 10-20 drops Stevia
- ¼ cup Pecans chopped, optional
- ¼ cup Macadamia Nuts chopped, optional
Flax Egg Option (If You Need to Omit Eggs)
- 3 Tablespoons Whole Flax seed ground, option OR
- 3 Tablespoons Flax meal option
- ⅓ cup Filtered Water
Instructions
Coconut Milk Only Night Before Option
Flax Egg Option (If You Need to Omit Eggs)
- Grind flax seeds if not already ground.
- Mix ground flax seed or flax meal with water.
- Let sit for at least 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 Tablespoons of ground flax plus water is equal to 3 Eggs.
Low FODMAP Cranberry Crumble
- Preheat your oven to 325℉ degrees.
- Grease your pie pan and/or parchment paper well 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.
- Spoon batter into a bowl and gently fold in cranberries.
- Pour batter into greased pie pan.
- If making bars only: bake 25 to 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 to 15 minutes until bars start to set.
Optional Crumble Topping
- Give your blender or food processor a quick rinse and dry.
- Add all ingredients to it.
- Pulse the nut crumble mixture on and off until well combined and the ingredients start to stick together.
- If using Crumble Topping: after 10 to 15 minutes remove bars from oven, add crumble to the top. Return bars to oven and bake for remaining 15-25 minutes until toothpick comes out clean.
- Allow to cool 5 to 10 minutes before cutting into bars.
- Freeze leftovers in an airtight container, preferably glass or silicone.
Optional Coconut Cream Topping
- Scoop out 1 cup of coconut cream (or refrigerated coconut milk).
- Whip the coconut cream, monk fruit extract, and raw vanilla powder with a whisk.
- If using Whipped Coconut Topping, place a bar on an individual plate and spoon Whipped Coconut Topping over the bar after baking them.
- 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 or air tight container to make it easier to use.
Notes
Nutrition
More Low Histamine Dessert Recipes
- 6 Layer Cranberry Trifle – Low Lectin and Low Oxalate
- Carrot Cake – Low Lectin and Medium Oxalate
- Macadamia Nut Butter – Low Lectin, Medium Oxalate, and Low FODMAP
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References
FODMAP food list | Monash FODMAP. (n.d.). http://www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods/
HappyForks. (n.d.). Recipe analyzer. https://happyforks.com/analyzer/result#
Monash University. The Low FODMAP Diet. Monashfodmap.com. Accessed December 2, 2018.
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
Swiss Interest Group Histamine Intolerance (SIGHI). (2021, November). SIGHI Histamine Elimination Diet (Version 2021–11-17). SIGHI. https://www.histaminintoleranz.ch/downloads/SIGHI-Leaflet_HistamineEliminationDiet.pdf
Is the Vanilla powder necessary? Out of stock
Hi Kathleen,
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.
Hi Linda,
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:
https://mastcell360.com/mastcell-reboot/
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
Hello,
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?
Hi Joanne,
This one is alcohol free.
https://amzn.to/34L2tr1
What is the interior texture supposed to be liked? My turned out to be mushed. Did I bake it enough?
Hi Louise,
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.
Suz
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?
Hi Jill,
Check out the foods list for some sweeteners that are lower and higher histamine:
https://mastcell360.com/low-histamine-foods-list/
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?
thank you
Lucy
Hi Lucy,
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:
https://www.idevaffiliate.com/32360/idevaffiliate.php?id=256
And a quick internet search led me to this site where you can plug in any recipe to get more information on nutritional content:
https://www.myfitnesspal.com/recipe/add_ingredient
Hope this helps!
Suz
Hello.. how could I make this is I’m Oxalate, Histamine and Salisylate intolerate? Thank you kindly!
Hello!
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!
Hi Emily,
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!
Hi Paula!
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.