Did you know it’s recommended that you get an average of 2-4 cups of low histamine vegetables in your daily diet?  

We’ve got many Low Histamine Recipes on the site to help you reach this goal. 

And today, we’ve got another recipe featuring low histamine vegetables. 

Before we get to that, here’s what the USDA (United States Department of Agriculture), recommends. 

Women, on average, should get about 2 to 3 cups of veggies a day. 

Men, on average, 3 to 4 cups. 

This is a general guideline. But there’s no doubt that vegetables are an important part of everyone’s health. 

Incorporating fruits and vegetables into your diet may reduce your risk for some diseases. That’s a huge health benefit! 

And vegetables provide important nutrients to aid in the body’s healing processes. 

You’ll get a variety of low histamine vegetables in this recipe inspired by a favorite restaurant menu item – moo shu. 

Moo shu is made of a combination of mixed vegetables, brown sauce, and sometimes a protein. 

This stir fry is served with thin pancakes. You add the filling to the pancake and wrap it up. It’s a great handheld food! 

Moo shu makes a fun family meal. 

This recipe is vegetarian since we’re focusing on vegetables today. But you can add low histamine animal protein, too, if you like! 

This recipe is:  

• Low histamine 
• Medium oxalate
• Low lectin 
• Dairy free
• Gluten free

Keep reading for: 

• The low histamine food list
• Resources for learning more about Histamine Intolerance
• What to know about cassava flour and oxalates
• Top tips for making moo shu pancakes
• The low histamine vegetable moo shu recipe 

If you’re new here, you might be asking, “What low histamine vegetables can I choose?” 

Here’s more on that! 

Choosing Low Histamine Vegetables for the Low Histamine Diet 

Before you change your diet on your own, please make sure you’re working with a healthcare practitioner who can help you with this. Never limit foods unnecessarily, and always have a licensed medical provider who is supervising your case.  

Fresh vegetables have lower histamine content than canned vegetables. They typically taste better, too! 

And with fresh vegetables you don’t have to worry about additives and preservatives. 

Some additives and preservatives found in canned goods can be mast cell triggers. This is good to be mindful of if you have Mast Cell Activation Syndrome (MCAS) in addition to Histamine Intolerance. 

But how do you know which veggies are low histamine? 

We’ve made it easy for you with this Low Histamine Food List found on our website.  

The Low Histamine Food List 

On the webpage, you’ll see sections for both high histamine foods and low histamine foods. 

When it comes to veggies, you have many options. 

Lower histamine veggies include: 

• Asparagus 
• Broccoli
• Cabbage
• Cauliflower
• Leafy greens 
• Parsnips
• And more… 

We’ve also made it easy to see which foods are high oxalate and high lectin foods. This is helpful if you are also dealing with Oxalate Intolerance or Lectin Intolerance. 

For example, these plant-based foods are lower histamine, but they are high in either oxalate or lectins:

• Sweet potato
• Artichoke
• Beets
• Chickpeas
• Lentils
• Zucchini 

Getting the levels of histamine in your body down can help alleviate some of the symptoms associated with Histamine Intolerance. 

That’s why eating a low histamine diet can be helpful. 

Related Article: What Is Histamine Intolerance? 

You may also find this article on the histamine reducing enzyme DAO (diamine oxidase) helpful. Supplements like the DAO enzyme can also help reduce the levels of histamine in your body. 

Now that you have a resource for learning more about Histamine Intolerance and a food list, let’s dive right into the recipe development and top tips. 

Moo Shu with Low Histamine Vegetables 

Are you familiar with umami? 

It’s one of the basic tastes. Just like sweet, salty, and bitter.  

Umami is sometimes described as a deep, rich, savory flavor.  

Umami can come from foods like:  

• Meats
• Mushrooms
• Kimchi
• Miso paste 
• Nutritional yeast 

But not all foods with a rich umami profile are suitable for the low histamine diet. Including most of the ones on the list above.  

Additionally, one of the top vegetarian sources for umami comes from fermented foods. 

But fermented foods also have high histamine levels. 

That’s why you won’t see our low histamine recipes with ingredients like: 

• Miso
• Soy sauce
• Hoisin sauce
• Fish sauce
• Yogurt
• Sauerkraut 

We’ve worked around this by getting creative and doing a little online searching. 

In the past, we’ve used toasted sesame oil to add umami to some of our savory dishes. 

You’ll find that in this recipe, too. 

But we wanted to see what else was out there. 

Of course, you can get umami by adding chicken or beef, if you tolerate it. 

Related Article: The Best Low Histamine Meat and Seafood Options 

But what if you want to keep your moo shu vegetarian? 

Aw, Nuts! Low Histamine Umami 

Moo shu usually has a brown sauce made of umami rich ingredients like soy sauce or hoisin sauce. 

But like you just read, those ingredients are high histamine foods. 

So, we got to thinking that a lot of umami flavor comes from protein rich foods. 

One source of plant based protein comes from nuts. 

And we know from past recipes that nuts can enrich sauces. 

That’s why you’ll find 2 Tablespoons of ground pecans to this recipe. 

But you can use whatever low histamine nuts you like best. Macadamia nuts and pistachios might be an option if that’s what you have on hand. 

Next, let’s talk about the pancake portion of this moo shu recipe. 

It features one of our favorite ingredients – Otto’s Cassava Flour. 

What to Expect with Cassava Moo Shu Pancakes  

We really liked the results we got using Otto’s Cassava Flour instead of wheat flour. 

Here’s why Otto’s Cassava Flour is our favorite: 

• Low lectin
• Low histamine
• Low carb
• Gluten free
• Not fermented (lower histamine) 

Additionally, Otto’s doesn’t use a sun-dried process. That’s great news because sun drying leads to fermentation and provides more opportunity for mold growth.  

Related Article: Lectins, Low Lectin Foods, and the Mast Cell Connection 

That’s a lot of reasons to like Otto’s Cassava Flour! 

But what about oxalates? Depending on serving size, cassava flour can also be medium oxalate. 

Here’s more on that. 

Oxalate Content of Moo Shu Pancakes with Cassava Flour 

With oxalates, what you eat matters. Quantity also matters. 

This recipe is medium oxalate because it uses cassava flour, carrots, and pecans. 

Let’s start by looking at cassava flour. 

In this recipe, one serving is 1 pancake. The pancake recipe calls for 2 cups of flour. And it makes 16 pancakes.  

That breaks down to ⅛ cup of flour per pancake – medium oxalate. 

If you only tolerate very low amounts of oxalates, you may want to stick with just the filling. 

And if you tolerate some oxalates, you might enjoy one pancake. To feel satisfied, eat more of just the stir fry filling alongside.  

Note that this recipe also has carrots and pecans, which have some oxalate content. 

We’ve used them in smaller portions, though. That means one serving won’t add substantially to your oxalate load. 

This recipe calls for ½ cup of carrots. ½ cup would be considered medium oxalate. However, divided among 16 portions, that’s not much. 

Here’s an easy way of looking at that. 

For carrots, ½ cup is the same as saying 50/100 of a cup. One portion of this recipe is 3/100.  

That’s well under what would be considered medium oxalate. 

And for pecans, each serving of this recipe has ⅛ of a tablespoon. Pecans are medium oxalate at 4 tablespoons.  

Again, nominal oxalates from pecans in this recipe at 1 serving. 

Of course, you can omit carrots and use asparagus or Brussels sprouts instead.  

And you might try chicken instead of nuts if you aren’t keeping the dish vegetarian. 

Related Article: Low Oxalate Food List 

If you tolerate some oxalates, here are our top tips for making moo shu pancakes. 

Top Tips for Moo Shu Pancakes with Low Histamine Vegetables 

Have you made the low histamine cassava tortillas before?  

This recipe is similar. You could actually use those tortillas if you already have some in your freezer. 

But if you don’t have any on hand, go ahead and try this new recipe for moo shu pancakes. It’s slightly different.  

This recipe uses a different type of oil. And less of it. 

We’ve used sesame oil to cook the pancakes. 

It’s a different taste profile than olive oil. We think it adds a subtle flavor to the pancakes that goes well with the filling. 

Here’s a quick overview of tips you’ll read about that may help make the process easier for you. 

• Preferred equipment
• Making the dough
• Reheating pancakes before serving 

Let’s start with the preferred equipment. 

Rolling Pin vs Tortilla Press 

We’ve made low histamine tortillas and these low histamine moo shu pancakes using both a rolling pin and tortilla press.  

We highly recommend using the tortilla press. 

You might be thinking, oh not another gadget. We totally get it! 

But you can use this is one piece of equipment for multiple recipes. And it will save you so much time and energy. 

It’s our top tip for making this recipe. 

In addition to making the work faster and easier, the tortilla press makes thinner pancakes than we could get using a rolling pin.  

Thinner pancakes cook more evenly.  

We also recommend using parchment rounds with the tortilla press. It makes clean up easy. And the pancakes come off the press without tearing. 

A tortilla press like one of these will be a great addition to your kitchen equipment. 

Making the Pancake Dough 

This is a simple dough of flour and water. 

We just made these and used about 1 ⅓ cup of water. But you may need a little more or a little less. 

Add your water to your cassava flour a little at a time. Add about ⅓ a cup at a time, until you are able to form a ball that holds together without being too sticky. 

We recommend using filtered water to cut back on contaminants found in some water sources. 

Related Article: AquaTru Water Filter Review   

This is important! You are adding boiling water to your cassava flour. It will be very hot to the touch. So don’t go in right away with your hands. 

Start mixing with a wooden spoon. 

When the dough starts to come together, you should be able to handle it to form your ball. 

Once you get your ball formed, here’s an easy way to make sure you get 16 even pancakes. 

Simply start with your big dough ball and break it in half.  

Then break each half in half again. You should now have 4 pieces of dough. 

Break each of those 4 pieces in half again. Then break those 8 pieces in half yielding 16 small balls of dough. 

Once all the dough balls are made, press each ball individually in the tortilla press between 2 pieces of parchment paper. 

Reheating Moo Shu Pancakes  

Moo shu pancakes are fine at room temperature.  

But there are a couple of reasons why you might want to reheat them. 

You can make this recipe all at once. Or you can make it in two parts. 

Making the recipe in one go? Here’s what to know. 

If you make this recipe all at once, make the pancakes first. Then put them aside while you make the filling. 

When you place your pancakes to the side, cover them with a damp cloth to help keep them moist and pliable. 

Again, they are fine at room temp. But some people like them better warmed up. 

If you want to reheat moo shu pancakes, you can use your oven or microwave. 

For the oven, remove the damp cloth. Then stack all the pancakes into an oven safe dish. Once they are cooked, you can stack them without fear of them sticking together. 

Put your stack of pancakes in a 250 degrees F oven for a few minutes. 

You can also use a microwave. 

If you don’t have sensitivity to EMFs, the microwave is an option. Heat pancakes for 30-45 seconds.  

Keep the damp cloth covering the pancakes to help keep them from drying out in the microwave.  

Does the recipe sound tasty but like a bit more than you can handle? 

Here’s what to know about making it in 2 parts. 

We know this recipe requires a little work.

We also know that with MCAS you may not have much energy.  In that case, consider making this recipe in 2 parts. 

One day, make your pancakes. They freeze well. Then another day, thaw the pancakes and make the filling. 

You can reheat them using the same methods listed above. 

It’s great to keep these on hand because you can use them for tacos, too!  

Those are the top tips for this tasty Moo Shu with Low Histamine Vegetables!  

What to Serve with Moo Shu with Low Histamine Vegetables 

• Low Histamine Chinese Broccolini Recipe – Low Oxalate, Low Lectin, Low FODMAP, and Gluten-Free
• Tulsi Rose Low Histamine Tea Recipe – Low Oxalate, Low Lectin, and Low FODMAP
• Easy Mango Low Histamine Ice Cream – Low Oxalate and Low Lectin

Moo Shu with Low Histamine Vegetables

Get a healthy serving of low histamine vegetables with this family friendly take on moo shu pancakes with stir fried veggies.

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 20 minutes mins

Total Time 40 minutes mins

Course Appetizer, Main Course

Cuisine Asian

Servings 16 One serving is 1 pancake

Calories 108 kcal

Equipment

• Measuring Spoons
• Measuring Cups
• Large Bowl
• Wooden Spoon 
• Tortilla Press OR
• Rolling Pin
• Unbleached Parchment Paper
• Large Ceramic Non Stick Skillet
• Turner
• Sharp Knife
• Cutting Board
• Box Grater
• High Speed Blender

Ingredients

  

1x2x3x

Moo Shu Pancakes (makes 16 pancakes)

• 2 cups Otto's Cassava Flour
• 1 ⅓ cups Boiling Water or as needed
• 3 Tablespoons Toasted Sesame Oil or as needed

Moo Shu Pancake Filling

• 1 Tablespoon Kasandrino’s Olive Oil
• 1 teaspoon Fresh Garlic minced
• 1 teaspoon Organic Fresh Ginger peeled and grated
• 3 Tablespoons Green Onions minced
• 1 cup Broccoli Florets chopped into small pieces
• ½ cup Radishes chopped (about 3 radishes)
• ½ cup Carrots grated (about 1 large carrot)
• 2 cups Red Cabbage sliced
• ½ cup Apple roughly chopped (about ½ apple)
• 2 Tablespoons Pecans
• 2 Tablespoons Filtered Water
• 2 Tablespoons Toasted Sesame Oil
• ¼ teaspoon Redmond Real Salt

Instructions

 

• Prepare all the ingredients for the filling as noted (mince, grate, chop) and set aside.
• In a blender, add roughly chopped apple and pecans and 2 Tablespoons water. Blend until creamy. Set aside.
• Make the moo shu pancake dough. Sift the cassava flour into a large bowl. Add boiling water to the flour ⅓ cup at a time, stirring with a wooden spoon until dough starts to form.
• Once your dough starts coming together, knead the warm dough with your hands until it holds a ball shape and isn’t too sticky.
• Divide the dough into 16 equal balls. (See tip in section above for easy measuring.)
• Using a tortilla press, press each ball, one at a time, between 2 pieces of parchment paper.
• Once all pancakes are pressed, heat a skillet over medium heat. Add ½ Tablespoon of sesame oil to the pan. Add 3 to 4 pancakes. You can go faster by using 2 skillets at the same time. Cook each side about 90 seconds to 2 minutes or until lightly golden. Repeat this adding sesame oil to the pan for each batch.

  Note: If you use a rolling pin and have thicker pancakes, you may need more time on each side.
• When all pancakes are finished, set aside covered with a damp cloth.
• Now, start work on the filling. Heat the olive oil in large skillet over medium high heat. Add garlic, ginger, and scallion. Stir fry until aromatic. About 1 minute.
• Add the broccoli, radishes, carrots, and cabbage. Cook until tender, about 3 to 5 minutes.
• Stir in the apple and pecan mixture and 2 Tablespoons sesame oil. Stir to combine. About 1 minute. Remove from heat.
• You can optionally reheat the pancakes in the oven or microwave (see tips in the section above.)
• Serve the low histamine vegetable filling in a large bowl next to a stack of pancakes and let everyone build their own!

Notes

Recipe Notes: Add a low histamine meat of your choice if you want more protein. 

Times will vary depending on what protein you choose. In most cases, meat takes longer than vegetables to cook. One option is to start cooking your protein before the vegetables in a skillet. When your protein has about 5-6 minutes left to cook, add the veggies as per the instructions above. 

Nutrition

Nutrition Facts

Moo Shu with Low Histamine Vegetables

Serving Size

 

83 g

Amount per Serving

Calories

108

% Daily Value*

Fat

 

6.5

g

10

%

Saturated Fat

 

0.86

g

5

%

Polyunsaturated Fat

 

2.28

g

Monounsaturated Fat

 

3.05

g

Sodium

 

49

mg

2

%

Potassium

 

149

mg

4

%

Carbohydrates

 

12.33

g

4

%

Fiber

 

1.3

g

5

%

Sugar

 

1.65

g

2

%

Protein

 

0.93

g

2

%

Vitamin A

 

752

IU

15

%

Vitamin C

 

17.9

mg

22

%

Calcium

 

19

mg

2

%

Iron

 

0.3

mg

2

%

* Percent Daily Values are based on a 2000 calorie diet.

Keyword dairy free, gluten free, low histamine, low lectin, medium oxalate

Tried this recipe?Let us know how it was in the comments below!

Ending question: What low histamine vegetables would you like to see featured in upcoming recipes? 

More Low Histamine Vegetarian Recipes 

• Roasted Garlic Cauliflower Hummus Recipe – Low Oxalate, Low Lectin
• Waldorf Salad Recipe – Low Lectin, Medium Oxalate, with Low Salicylate option
• Shaved Brussels Sprouts Salad with Warm Garlic, Pecan, and Apple Dressing – Low Oxalate, Low Lectin, with Low Salicylate option

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References

Boeing, H., et al. (2012). Critical review: vegetables and fruit in the prevention of chronic diseases. European journal of nutrition, 51(6), 637–663. https://doi.org/10.1007/s00394-012-0380-y  

Seth, I., et al. (2024). Impact of nutrition on skin wound healing and aesthetic outcomes: A comprehensive narrative review. JPRAS open, 39, 291–302. https://doi.org/10.1016/j.jpra.2024.01.006 

TMS – The Mast Cell Disease Society, Inc. (2022, September 21). Nutrition – TMS – The Mast Cell Disease Society, Inc. TMS – the Mast Cell Disease Society, Inc. https://tmsforacure.org/nutrition/ 

USDA MyPlate Vegetables Group – one of the five food groups. (n.d.). https://www.myplate.gov/eat-healthy/vegetables