Low Histamine Herbed Olive Oil and Cassava Flatbread Recipe – For people with Mast Cell Activation Syndrome or Histamine Intolerance (also low lectin, medium oxalate, low FODMAP)
When you have Mast Cell Activation Syndrome or Histamine Intolerance, there is so much information to try to wade through. And Olive Oil is really no different. There is a lot of misinformation about olive oil out there and whether it’s ok for people with Mast Cell Activation Syndrome…
But I really fell in love with olive oil when I was probably 19 or 20. I remember being at the restaurant, the Macaroni Grill for the first time. They had bread with real olive oil and seasonings at the table.
It was the first time I tasted a flavorful, real olive oil. One that wasn’t just a cheap grocery store olive oil that was adulterated down and had lost all of its flavor.
I still remember the taste in my mouth. And the feel of that olive oil on my taste buds.
And I’ve been chasing that experience for the last… really, over 20 years. And looking for the top olive oils.
I wrote more about olive oil in this blog post if you want to read more about all the details on Mast Cells, Histamine, and olive oil. And how to pick a truly good, lowest histamine olive oil.
You want to be careful which olive oil you pick. Because most of them are quite old. And that builds in histamine.
This is a big issue in the olive oil industry. And I touched on it in the main article Olive Oil – Avoiding the Frauds and Finding the Truth – What to know when you’re dealing with Mast Cell Activation Syndrome or Histamine Intolerance
But back to chasing the flavor of that olive oil…
I wanted to try to recreate that for you from when I first fell in love with dipping bread into seasoned olive oil.
This recipe is really versatile – you can do all kinds of things with this flatbread. You can make open-faced sandwiches with it. You can make all kinds of snacks.
But my favorite thing is to make up a little dish of olive oil with some dipping herbs and spices in it. Then you just dip the flatbread. And this is one of the most satisfying food experiences that I continue to enjoy.
There’s one key thing to remember – you’re not going to get the same experience using a poor quality olive oil.
You really want to use a very good quality, fresh, flavorful olive oil. And not just for the recipe quality. But also for your mast cells and histamine levels.
I want you to have what actually will support your health.
I haven’t found ANY great quality olive oils in the regular grocery stores. Because they are too old.
BUT, after 3 years of solidly looking for the best quality olive oils, I can share with you the one that I’m using every day in my kitchen.
And that’s Kasandrinos Olive Oil.
Why use Kasandrinos Olive Oil when you have Mast Cell Activation Syndrome or Histamine Intolerance?
I interviewed Tony Kasandrinos about Olive Oil in this interview. What I loved about this interview is that Tony just shared the straight truth about olive oil in an authentic way. And with no pressure to buy anything. There’s lots of great information here:
Plus, Tony gave our community 10% off 1 bottle or 50% off a subscription, if you want to try it.
Kasandrinos Olive Oil is harvested using Old World methods. The olives come from ancient vines on land in Southern Greece. Land that’s been tended by the Kasandrinos family for generations.
This olive oil has incredible flavor. And top antioxidant status.
Kasandrinos olive oil is guaranteed to be fresh. They only sell oil that’s from the most recent harvest. You’ll never get a bottle that’s leftover from last season.
This family-owned business handpicks their olives which prevents bruising of the olives. And, it preserves the taste subtleties and quality.
After harvest, the olives are immediately cold pressed. So that there’s no opportunity for rancidity or mold. The resulting olive oil is then stored in stainless steel tanks. Which protects it from oxidation.
Then it’s preserved in dark glass bottles. Or BPA-free tin cans.
Each bottle has a harvest date and lot number. So, you’ll know exactly when and where your oil was harvested and pressed. And they make sure what you get is the freshest possible. Which lowers histamine levels in the olive oil.
The olive oil is then shipped in climate-controlled containers. That’s done to prevent oxidation as it crosses the ocean.
Finally, it arrives at your doorstep!
You can get Kasandrinos Olive Oil below and save 10% on 1 bottle or 50% on a subscription. Tony recommends trying 1 bottle first, if you aren’t sure how you do with olive oil:
Olive oil is the star ingredient in this flatbread recipe. And the Cassava flatbread is the supporting actor.
Now, let’s look at the best Cassava flour for those of us with Mast Cell Activation Syndrome or Histamine Intolerance.
Why use Otto’s Cassava Flour when you have Mast Cell Activation Syndrome or Histamine Intolerance?
Cassava flour is a wonderful gluten-free flour that bakes similarly to wheat flour. It’s derived from the cassava root – the same source as tapioca.
Depending on the brand, cassava flour can be high oxalate. Which can lead to high histamine levels.
Otto’s Cassava Flour has been the best tolerated by Mast Cell 360 clients. This is because it’s the only one I know that isn’t fermented.
Cassava is also lectin-free!
And Otto’s is lower in oxalates than the others (although it still has medium to high oxalates, depending on how much one eats).
(If you have severe oxalate issues, even Otto’s Cassava might be too much for you to handle, though. And, if you aren’t tolerating many foods in general, this might not be the best to start with.)
But, if you’re good with cassava, let the flatbread making begin!
Low Histamine Flatbread and Olive Oil Recipe – For People with Mast Cell Activation Syndrome or Histamine Intolerance
This flatbread recipe can easily be divided in half. Or you can double it.
I use 4 skillets for this recipe – 1 on each burner. That helps make the cooking go a lot faster.
- 3 cups Otto’s Cassava Flour (may need more)
- 1 1/2 teaspoon baking powder (not soda)
- 1 1/2 teaspoon unrefined sea salt (Celtic or Real Salt)
- 2 Tablespoon Kasandrinos extra virgin olive oil
- 2 cups Aroy-D Coconut Milk
- Filtered water, if needed
- 2 eggs or 2 T flax eggs*
Herbed Olive Oil for Dipping:
- ½ cup Kasandrinos Olive Oil
- 2-4 sprigs organic fresh rosemary, chopped (to taste)
- 2-4 sprigs organic fresh oregano, chopped (to taste)
- ½ teaspoon unrefined sea salt (Celtic or Real Salt)
- Add cassava flour, baking powder, and salt to a mixing bowl and stir together.
- In a separate bowl, mix together olive oil, coconut milk, water and the egg or flax egg.
- Pour wet ingredients into dry ingredients. Then mix together until you get a ball of dough. Depending on the humidity of your kitchen, you may need to add extra cassava flour or water. If the dough is too wet, add one tablespoon of flour at a time. If it is too dry, add one tablespoon of water at a time. Continue until you get a kneadable dough with some stretchiness.
- Place parchment paper on the counter. Then place the dough on the parchment paper.
- Grease your hands with a little olive oil. Then flour your hands to keep the dough from sticking to your hands.
- Knead the dough for about 5 minutes. You want it to have some stretchiness to it. Then, leave the dough in the bowl and set the dough aside for about 12-15 minutes to rest.
- While the dough is resting, mix together olive oil, herbs, and salt for dipping.
- Preheat a skillet over medium-high heat. (Or heat 4 skillets – 1 on each burner.)
- Use a rolling pin and roll one piece of dough until very thin (less than 1/8” thick). It’s easiest to handle when rolled between two pieces of parchment paper.
- Use a cookie cutter or a knife to cut the dough into 12-15 pieces.
- Cook in a non-toxic, non-stick skillet one at a time, about 90 seconds on each side or just until they start to brown.
- Dip warm, fresh flatbread into herbed olive oil and enjoy!
- Don’t forget to freeze your leftovers!
*How to make Flax Eggs:
- Mix 3 T ground organic flaxseed meal with a scant ½ cup water.
- Let sit for 5 minutes.
**1 T of flax mixture is equal to 1 egg, so add according to recipe.
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.
I’d love to hear from you now! Do you tolerate olive oil? What do you do with it? Let me know in the comments below.
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