Low Histamine Creamed Kale Recipe (also Low Oxalate, Low Lectin)
Imagine a feast complete with delicious side dishes like this low histamine creamed kale recipe!
It’s just one of many low histamine recipes you can add to your potluck dinners, holiday buffets, or weeknight dinners.
This recipe is a take on creamed spinach. Creamed spinach is a popular steakhouse side dish. You might also see it more frequently around the holidays.
Spinach is high histamine, though. And some people are sensitive to dairy due to the lactose or casein content.
But some simple swaps transform this high histamine favorite into a tasty low histamine side dish. Perfect for any occasion.
You can have delicious low histamine foods even with Histamine Intolerance or Mast Cell Activation Syndrome (MCAS)!
Keep reading to learn:
- The benefits of leafy greens
- How we turned high histamine creamed spinach into low histamine kale
- Kale preparation tips
- Our sample low histamine feast menus
- The recipe for this low histamine creamed kale
This recipe is:
- Low histamine
- Low oxalate
- Low lectin
- Dairy free
- Gluten free
- Vegetarian
Creamed Kale Recipe – Benefits of Leafy Greens
Before you change your diet on your own, please make sure you’re working with a healthcare professional who can help you with this. Never limit foods unnecessarily and always have a licensed medical provider who is supervising your case.
Kale is a leafy green, cruciferous veggie.
It’s rich in important nutrients needed for healing.
Many leafy greens, including kale, collards, and Swiss chard, are rich in antioxidants. Antioxidants can help with cell health and immune system functioning.
Here are some other highlights of nutrients in kale:
- Vitamin C – helps activate the histamine degrading enzyme diamine oxidase (DAO)
- Vitamin K – shown in studies to help with bone health
- Fiber – helps with gut health
- Lutein, folate, β-carotene – may help slow cognitive decline
- Quercetin – shown in studies to have anti-inflammatory properties
Check out the low histamine food list to see all the low histamine leafy greens you can add to your meal plans.
Kale is low histamine. But if you have other food intolerances, here’s what to know.
Which Kale Is Right for You?
After reading about the benefits of kale, you can see why it’s called a superfood!
The 2 most popular types of kale are lacinato kale (also called dinosaur kale) and curly kale.
Both types of kale are low histamine.
If you only have histamine concerns, either curly kale or lacinato kale will be fine while following the low histamine diet.
The kale leaves of lacinato kale are flatter and look like bumpy spinach leaves.
The stems are thicker than spinach leaves. It’s best to remove the stems from the leafy portion before eating.
Curly kale is just that – bunches of curly, leafy greens.
Like lacinato kale, the leaves need to be separated from the thick stems. The stems of the curly kale are often even thicker.
You can use one of those gadgets that strips kale leaves from stems if that’s what works for you.
But we tried that. We honestly thought it was easier to use a knife or strip them with our hands.
In terms of taste, some say curly kale is a little more bitter than lacinato kale.
Again, either type is fine if your only concern is histamine content.
Kale is also considered a low FODMAP food. And it’s low lectin.
But curly kale is high oxalate.
So, choose only the lacinato kale/ dinosaur kale if you are dealing with Oxalate Intolerance.
Here’s one more thing to know about buying kale.
Always get organic kale when you can. Kale is often found on the “Dirty Dozen” list of top foods with high pesticide residue.
Now you know a little about the health benefits of kale. And which to choose for your needs.
Next, here’s what to know about preparing kale.
Preparing Kale for Any Meal – Massage the Kale or Not?
Part of what makes kale so good for you is the fiber content. This high fiber also contributes to the toughness of the kale.
But you can make raw kale easier to eat and more digestible by massaging it.
Related Article: Supporting Digestion and Gut Health with Enzymes and Short-Chain Fatty Acids
Here’s what to do for your raw kale.
Start by adding a pinch of salt to the leaves to help tenderize them.
You can also use a squeeze of lemon. The acid helps break down the fibers in the plant leaves.
Only add lemon if you know you can handle a small amount. Citrus can be a histamine liberator.
Otherwise, just stick with the salt.
Then knead the leaves with your hands. The leaves will start to soften.
Your end result should still yield crispy leaves. Not mushy or rubbery.
But do you always have to massage kale? No!
Bon Apéttit magazine says you only need to massage larger pieces of raw kale. For example, like what you would use in a salad or wrap.
You don’t need to massage kale if it is finely chopped kale or cooked kale.
That means this cooked creamed kale recipe doesn’t require the extra step.
Next, you’ll read how we made some ingredient swaps to create a low histamine recipe. Consider using some of these tricks to adapt your own recipes!
Eating Low Histamine – Recipe Swaps
You’re at a party and you see all the scrumptious sides around the main dish.
But you see a lot of the usual high histamine foods like:
- Green Beans
- Stuffed Mushrooms
- Peas
- Macaroni Cheese
Or even some high oxalate or high lectin foods like:
- Mashed Potatoes
- Rice
- Sweet Potatoes
What to do?
Check out all our tips plus low histamine lunch and dinner ideas for celebrations with MCAS.
One easy thing to do is bring a couple of things you know you can eat.
You can make old favorites into something tasty and new that everyone will enjoy.
Here’s what we did for this creamed kale recipe.
Top Swaps to Make Low Histamine Creamed Kale
Creamed spinach may be the more traditional dish. But look up creamed kale online and you’ll see a bunch of recipes for that, too!
Kale is a superfood. So, it isn’t a surprise it’s made its way into everything from salads to smoothies to side dishes.
Either way, these creamy dishes made with leafy greens still use ingredients that may be a concern for those with food intolerances.
Let’s take a look at some of those next.
Spinach
Spinach has high histamine levels. It’s high oxalate, too.
So, we’ve replaced spinach with a bunch of kale.
Kale works well in this recipe because it’s a hearty green. It holds up well to heat but still wilts down enough to simulate the spinach texture.
Dairy
Casseroles and other dishes with creamy sauces are comforting!
All dairy isn’t high histamine.
If you tolerate dairy, we suggest products that come from grass fed cows.
We notice a difference in taste!
And milk from grass fed cows has higher levels of Omega 3s.
Omega 3s are healthy fats. They’ve been shown to be anti-inflammatory. That’s helpful if you have MCAS or Histamine Intolerance.
However, we’ve replaced heavy cream and whole milk with coconut cream and nut butter to make the recipe more accessible to a wider audience.
That’s because many people in our community have casein and lactose issues.
So, dairy products may still cause reactions and mast cell activation for some even if it’s low histamine.
TIP: Only have coconut milk? Refrigerate it overnight. The solids separate from the liquids. Use only the solids in place of coconut cream.
We’ve also added a handful of pecans to add some richness, creaminess, and flavor.
You’ll simply add the nuts to a food processor or blender until they become ground up and a little creamy. It will likely still look a little “dusty”.
Don’t worry. It will smooth out when you add it in the recipe.
Some recipes for creamed spinach or creamed kale also call for parmesan cheese. The nuttiness of the cheese you’ll get from the pecans.
Learn more about preparing pecans in the low histamine gingered pecans recipe.
Here are our top recommendations for quality pecans found on Amazon.
You could also use macadamia nuts instead.
This dish doesn’t “look” creamy. But the coconut cream adds a softness and richness the same as cream or milk.
And it’s slightly sweet which helps balance the bitterness of kale.
Cinnamon and Nutmeg
Cinnamon and nutmeg are high histamine.
These warm spices really enhance the dish, though. So, it doesn’t make sense to just omit them.
When it comes to warming spices, our favorite low histamine swaps are cardamom and ginger.
They aren’t quite the same, but it works.
We tend to think of cinnamon and nutmeg as earthier in flavor and with a subtle sweetness.
Cardamom and ginger tend to be brighter and a little spicier. But this combo pairs well with the bold kale and adds flavor notes that liven up this recipe.
Don’t be surprised if you want seconds!
Try these swaps for your own favorite recipes and let us know your results!
Creamed Kale Goes Great With
- Low Histamine Beef: Pan Seared Filet Mignon Recipe – Low Oxalate, Low Lectin, with Low FODMAP option
- Low Histamine Chicken Recipe – Low Oxalate, Low Lectin, Low FODMAP, Low Salicylate
- Low Histamine Salmon Recipe – Low Oxalate, Low Lectin, Low FODMAP, Low Salicylate
Low Histamine Creamed Kale Recipe
Equipment
- Sharp Knife
Ingredients
- 1 Tablespoon Dr. Bronner's Coconut Oil
- 3 Fresh Garlic Cloves minced
- ⅓ cup Shallots finely chopped
- ¼ teaspoon Redmond Real Salt
- 3 Organic Cardamom Pods
- ¾ teaspoon Organic Fresh Ginger
- 12 ounces Flat Leaf Kale
- ¾ cup Let's Do Organic Coconut Cream
- ¼ cup Pecans
Instructions
- Wash the kale leaves thoroughly and place in strainer to allow excess water to run off.
- Prepare the kale by removing the stems and discarding them, then cut them down to bite sized pieces.
- Remove the cardamom seeds from the pods. Discard the pods.
- Add the cardamom seeds and the pecans to a blender or food processor and blend until pecans form a loose, dusty butter. Set aside.
- Add coconut oil to a large skillet over medium high heat. When it’s melted, add garlic, shallots, and ginger. Sauté until fragrant. Stir often. About 2 minutes.
- Add half the kale and the sea salt to the pan. Stir until the kale cooks down and there is room to add the rest of the kale.
- Continue to cook, stirring often, until kale is tender. About 5 to 7 minutes.
- Reduce temperature to low heat and add the coconut cream and the pecan and cardamom mixture. Stir to combine. Cook until the coconut cream is warmed through. You can add additional salt to taste and ground black pepper or pink pepper, too, if tolerated.*
Notes
Nutrition
What side dishes would you like to have alongside this low histamine creamed kale recipe?
More Low Histamine Side Dishes
- Asparagus with Garlic and Ginger Sauce – Low Oxalate, Low Lectin
- Chinese Broccolini Recipe Inspired by Gai Lan Chinese Broccoli – Low Oxalate, Low Lectin, Low FODMAP
- Brussels Sprouts Shaved Salad with Garlic, Pecan, and Apple Dressing – Low Oxalate, Low Lectin, and Low Salicylate option
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References
Benbrook, C. M., et al. (2018). Enhancing the fatty acid profile of milk through forage‐based rations, with nutrition modeling of diet outcomes. Food Science & Nutrition, 6(3), 681–700. https://doi.org/10.1002/fsn3.610
Dark Green Leafy Vegetables : USDA ARS. (n.d.). Retrieved December 12, 2024, from https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2013/dark-green-leafy-vegetables
Delany, A. (2018, January 2). What’s the Deal with “Massaging” Kale? Bon Appétit. https://www.bonappetit.com/story/massaging-kale?
Gammone, M. A., et al. (2018). Omega-3 polyunsaturated fatty acids: Benefits and endpoints in sport. Nutrients, 11(1), 46. https://doi.org/10.3390/nu11010046
Li, Y., et al. (2016). Quercetin, inflammation and immunity. Nutrients, 8(3), 167. https://doi.org/10.3390/nu8030167
Office of Dietary Supplements – Dietary supplements for immune function and infectious diseases. (n.d.). Retrieved December 12, 2024, from https://ods.od.nih.gov/factsheets/ImmuneFunction-Consumer
Shahinozzaman, M., et al. (2021). Kale attenuates inflammation and modulates gut microbial composition and function in C57BL/6J mice with diet-induced obesity. Microorganisms, 9(2), 238. https://doi.org/10.3390/microorganisms9020238
Sighi. (n.d.). Retrieved December 12, 2024, from HIT Introduction. https://www.histaminintoleranz.ch/en/introduction.html
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