Low Histamine Mango Blueberry Basil Salad Recipe (also Low Oxalate, Low Lectin)
Many times, people with Mast Cell Activation Syndrome and Histamine Intolerance tell me they have trouble finding something tasty to eat.
I did too when I first started. It can take a lot to change old food habits. But it actually made me much more creative about what I eat.
And one of my favorite foods is mango. Fresh mango is one of the most luscious foods I can imagine.
And a second favorite of mine is blueberries.
On top of that, I love basil. So why not throw all these histamine lowering foods together?
Let’s look at how these ingredients can support mast cells and histamine levels.
Histamine Balancing/Mast Cell Supporting Properties of These Foods
Mango has antihistamine properties. Mango also support healthy metabolism and cholesterol balance. It’s also high in beta carotene, the precursor to Vitamin A. Vitamin A is essential for mast cell support. Make sure it is just-ripe. But not over-ripe, which will be a little higher histamine.
Blueberries are naturally high in quercetin. And quercetin is a natural antihistamine. They also have a compound called pterostilbene. Which is another natural antihistamine!
Basil also has great antihistamine properties. It also supports digestion. And can help balance blood sugar. It adds a nice complexity to the flavor in this recipe.
Peaches have been shown in research to support mast cells by reducing inflammation. The also can support digestion and have loads of nutrients.
On top of that we have olive oil which supports DAO! But with olive oil, be sure to get one that is very fresh like this one:
Note: Anyone with Mast cell Activation Syndrome or Histamine Intolerance can react to anything. If any of these foods are new for you, try them slowly.
Low Histamine Mango Blueberry Basil Salad Recipe
1 cup cubed just-ripe mango
1 cup fresh blueberries
1 cup cubed just-ripe peaches
6 large basil leaves, finely chopped
2 tablespoons extra-virgin olive oil
½ lime juiced (optional)
2 pinches of salt
- Toss the mango, blueberries, and peaches together.
- Whisk the basil, olive oil, lime juice, and salt together.
- Pour dressing over the fruit.
- Mix and enjoy!
- You can freeze leftovers. Before serving, thaw until just barely frosty, but not fully thawed for best texture.
I hope you enjoy this recipe! I would love to hear your thoughts below!
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