Bowl of Brussels Sprout Salad

Low Histamine Shaved Brussels Sprouts Salad with Warm Garlic, Pecan, and Apple Dressing (also Low Oxalate, Low Lectin, and Low Salicylate option)  

This new recipe for a Shaved Brussels Sprouts Salad served with Warm Garlic, Pecan, and Apple Dressing will have you rethinking Brussels sprouts. 

Brussels sprouts fit well into the low histamine diet. But boiled or steamed Brussels sprouts are so boring!  

They can get mushy. And they don’t add much excitement to your meals. 

Luckily, there are many Brussels sprouts recipes that are enjoyable.  

Roasting Brussels sprouts is one way to dramatically improve this often-disliked veggie. And it’s so easy to do. 

To roast Brussels sprouts, simply toss cleaned and halved Brussels sprouts with: 

  • Kasandrino’s Olive oil (or any oil of your choice) – use coupon code MASTCELL360 for 10% off any bottle or 50% off any olive oil subscription
  • Redmond Real Salt – use coupon code MASTCELL360 for 15% off
  • Pink peppercorn (if tolerated, is lower histamine than black pepper) 
  1. Toss halved and cleaned Brussels sprouts in a large bowl with a drizzle of olive oil, sprinkle of salt, and a sprinkle of pepper (if tolerated) until lightly and evenly coated.
  2. Transfer your tossed Brussels sprouts to a sheet pan or baking sheet lined with parchment paper or a silicone baking mat. Place them cut side down.  
  3. Cook Brussels sprouts at 400 degrees F (Fahrenheit) for about 30 minutes. 

Your crispy roasted Brussels sprouts are done when they are lightly crispy on the outside and tender inside. 

That’s an easy go to recipe for any weeknight! 

But what if you want to elevate Brussels sprouts even more? 

Keep reading to get the recipe for the Shaved Brussels Sprouts Salad. 

This recipe is:  

Before you get to the recipe, be sure to read the top tips for making this low histamine Shaved Brussels Sprouts Salad! 

You’ll also get links to the top posts for learning more about the Low Histamine Diet, Histamine Intolerance, and Mast Cell Activation Syndrome (MCAS). 

But first, here are the recipe tips you don’t want to miss! 

Top Tips for Making a Shaved Brussels Sprouts Salad 

In this section, you’ll read the top tip to shave Brussels sprouts. 

And you’ll learn how to easily make this recipe low salicylate. 

First let’s look at how to shave Brussels sprouts. 

How to Shave Brussels Sprouts 

Shaved Brussels sprouts may sound a little odd. 

You could also call them shredded Brussels sprouts. 

Think of cabbage in coleslaw. That’s basically what you’re going for here. 

There are 3 common ways to shave Brussels sprouts.  

  • Food processor or Blender 
  • Mandoline 
  • Sharp knife 

I’ve used a mandoline for recipes like this low histamine apple pie. It was a huge time saver! 

You can use a knife or mandoline for this recipe, but it will add to your prep time. Those methods also require more energy than using the food processor. 

And here’s what to consider. You need a food processor or blender for other components in this recipe anyway. 

For one, you’ll need to grind pecans. True, you could do this step with a mortar and pestle.  

However, the other component to this recipe that requires a food processor is applesauce. 

You’ll need the food processor to puree your apple. So, it really makes sense to use the quickest and easiest method for shaving your Brussels sprouts: the food processor.  

Here’s more on that. 

Shaved Brussels Sprouts with a Food Processor 

Using a food processor or blender makes this an easy recipe.

Both a food processor and a high powered blender are some of the best kitchen tools I invested in. 

I didn’t have much energy when I was severely ill with Mast Cell Activation Syndrome (MCAS).

So, I wanted to keep my food prep as easy as possible. The food processor really helped with that! 

There are many to choose from on Amazon if you don’t already have one. 

The Vitamix blender I have is this one: 

Vitamix Blender

And this Blendtec blender is also good: 

Blendtec Blender

 
And this Cuisinart food processor is what I use:

Cuisinart Food Processor

You can use the standard s-blade to shave the Brussels sprouts for this recipe. You can also use a slicing attachment if your food processor has it.  

But you’ll need the s-blade to puree the apples. So, if you use the s-blade to shred the Brussels sprouts, that’s one less thing to clean. (Again, saving your energy!)  

You don’t even need to cut the sprouts in half first. You can just chuck a few at a time into the processor. 

Super easy! 

Using a food processor is my best tip for making this simple recipe even easier. 

Next, here are some tips for making this recipe low salicylate. 

Low Salicylate Shaved Brussels Sprouts Option 

There are 4 very easy things you’ll need to do to make this recipe low salicylate.  

Doing this won’t compromise the flavor at all! 

  1. Use Golden Delicious or Red Delicious apples.  
  2. Peel the skins off the apples. 
  3. Use ghee or grass-fed butter instead of olive oil. 
  4. Omit the cardamom. Instead, add about ¼ cup of flat leaf parsley for another layer of flavor. 

That’s it. 

Related Article: Salicylates and Salicylate Foods 

So, why should you consider giving Brussels sprouts another try if you haven’t liked them in the past? Keep reading! 
 

Why Add Brussels Sprouts Recipes to Your Meal Plans? 

I’ve had requests for more plant-based recipes. So, I reached out to one of my vegetarian friends.  

She’s familiar with low histamine recipes since she’s had bouts of Histamine Intolerance in the past. 

One idea she sent was for this Shaved Brussels Sprouts Salad she’d found in one of her cookbooks.  

Brussels sprouts are a low histamine food. 

But are you someone who sees “Brussels sprouts” and wrinkles up your nose? 

People often avoid Brussels sprouts because they’ve only had them boiled. 

This dish will activate your taste buds with the warm garlic, pecan, and apple dressing. 

It complements richer dishes that need something crispy and light as a side dish. 

And Brussels sprouts have good-for-you vitamins and minerals. 

Here’s how this green veggie can help support you if you are dealing with symptoms of Histamine Intolerance. 

  • Vitamin B6 – cofactor for diamine oxidase (DAO), the histamine degrading enzyme 
  • Vitamin C – activates diamine oxidase (DAO), anti-inflammatory properties 
  • Dietary Fiber – can help with gut issues, can help lower inflammation 

Related Article: Diamine Oxidase (DAO) for Mast Cell Activation Syndrome or Histamine Intolerance 

You can see there are good reasons to add Brussels sprouts to your meal plans! 

Next, read more on how this Shaved Brussels Sprouts Salad came together. 

Putting It Together! Making a Low Histamine Recipe  

With imagination, you can adapt many recipes that suggest high histamine foods. 

For example, salad recipes often have high histamine acid components like balsamic vinegar or apple cider vinegar. This recipe did, too. 

My friend who sent the recipe also helped generate ideas for making it low histamine. She recalled that one of her friends often uses applesauce for salad dressing.  

Applesauce isn’t exactly the same kind of acidity. But it does bring a fruity note. It helps balance the earthy pecans and garlic.  

You can use any apple if you just have Histamine Intolerance.  

A green Granny Smith apple brings tart notes like vinegar and lemon juice. 

Lemons and lemon juice aren’t high histamine like vinegar. However, they can act as histamine liberators. That’s why I keep lemon juice to a minimum in my recipes.   

I could always tolerate a squeeze of lemon. But everyone is different. For some, it might be better to omit lemon juice during the first phase of the low histamine diet. 

This recipe also works well with sweeter Golden Delicious apples. Sweetness also balances the bold flavor of garlic. 

Stick with Golden Delicious apples if you have Salicylate Intolerance. 

Another high histamine food you’ll find in recipes for shaved or shredded Brussels sprouts salads? Parmesan cheese or pecorino cheese.  

These hard cheeses add creaminess and nuttiness. But they are high histamine . 

That’s where pecans come in. 

You’ll mix ground pecans with olive oil, applesauce, and garlic to get a robust dressing.  

Note, this isn’t creamy like the low histamine ranch inspired dressing. But it’s thicker than a vinaigrette. 

And the pecans mimic the nuttiness of parmesan or pecorino cheese. 

Want to learn more about how a low histamine diet can help with Histamine Intolerance (HIT) and Mast Cell Activation Syndrome (MCAS)? 

That’s next! 

Learn More About Histamine Intolerance and Mast Cell Activation Syndrome (MCAS) 

The very short version of what it means to have Histamine Intolerance is this. 

Your body isn’t keeping up with the amount of histamine you have. Sometimes we call this your histamine load. 

With Histamine Intolerance, you may experience symptoms related to: 

  • Digestion (diarrhea, gas, bloating) 
  • Skin (itchiness, hives, flushing) 
  • Breathing (asthma, sneezing, runny nose) 

And more. 

Histamine Intolerance is like your body’s way of saying it can’t handle any more.  

Related Article: What Is Histamine Intolerance?  

So, what contributes to your histamine load? 

Your body makes histamine on its own. And it might be making an excess of histamine if you have Mast Cell Activation Syndrome (MCAS). 

That’s because your mast cells can release histamine when triggered. 

Related Article: What Are Mast Cells? Mast Cell Activation Syndrome 101 

Eating high histamine foods also contributes to your histamine load. 

Eating low histamine foods instead of high histamine foods can help reduce your histamine load. This is a key step in getting Histamine Intolerance under control. 

Related Article: Low Histamine Diet Plan for Mast Cell Activation Syndrome 

If you are new to Histamine Intolerance, check out the related articles in this section to learn more. 

And save recipes like this low histamine Shaved Brussels Sprouts Salad to help you get started planning your low histamine meals! 

Be sure to read the recipe through one time before trying it. It always helps to do this, especially if you have brain fog. 

Shaved Brussels Sprouts Salad Recipe 

This Brussels sprouts salad recipe would go great with these dinner ideas: 

Small plate of Brussels Sprout Salad

Low Histamine Shaved Brussels Sprouts Salad with Warm Garlic, Pecan, and Apple Dressing

This Shaved Brussels Sprouts Salad makes for a great side dish for your weeknight meals or weekend potlucks. 
No ratings yet
Prep Time 13 minutes
Cook Time 2 minutes
Total Time 15 minutes
Course Appetizer, Salad, Side Dish
Cuisine American
Calories 93 kcal

Ingredients
  

  • 1 pound Brussels Sprouts shaved
  • ¼ cup Pecans chopped

Dressing

  • 2 Tablespoons Pecans ground (about 10 halves)
  • 2 medium Green Granny Smith Apples 1 for the salad, 1 for the dressing (use peeled Golden Delicious for low salicylate)
  • 1 ½ teaspoons Kasandrino’s Olive Oil (use ghee instead for low salicylate) 
  • 4 cloves Fresh Garlic minced
  • teaspoon Cardamom (omit for low salicylate) 
  • ½ teaspoon Redmond Real Salt

Instructions
 

  • Wash the Brussels sprouts, cut off the woody stems, and remove any tough outer leaves.
  • Shave the Brussels sprouts using a food processor.
  • Once your Brussels sprouts are shaved, set them aside in a large bowl. You can use your serving bowl here instead of dirtying another dish. Take it right to the table when done!
  • Chop ¼ cup of pecans into small pieces. Set aside.

Dressing

  • With your food processor or blender, grind the remaining pecans into a fine powder. (This should yield about 2 Tablespoons ground pecans.) Set aside in a small bowl.
  • Core both apples (also peel for low salicylate). Chop one apple into matchsticks and add it to the bowl with your shaved Brussels sprouts.
  • Add the other apple to your food processor or blender and run until pureed. (You may need to add a teaspoon or so of water to get everything to blend well.) Set aside.
  • Add olive oil, garlic, salt, and ground pecans to a skillet over medium high heat. Sauté 30 seconds to 45 seconds (until garlic just starts to brown). Add the pureed apple and mix until combined and warmed (about 30 seconds).
  • Add the skillet mixture to your bowl with Brussels sprouts and matchstick apples.
  • Add cardamom (omit for lower salicylate).
  • Mix to combine.
  • Top with chopped pecans.

Nutrition

Nutrition Facts
Low Histamine Shaved Brussels Sprouts Salad with Warm Garlic, Pecan, and Apple Dressing
Serving Size
 
77 g
Amount per Serving
Calories
93
% Daily Value*
Fat
 
5.9
g
9
%
Saturated Fat
 
0.6
g
4
%
Sodium
 
99
mg
4
%
Potassium
 
122
mg
3
%
Carbohydrates
 
10
g
3
%
Fiber
 
2
g
8
%
Sugar
 
6
g
7
%
Protein
 
1
g
2
%
Vitamin A
 
84
IU
2
%
Vitamin C
 
6.5
mg
8
%
Calcium
 
13
mg
1
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword low histamine, low lectin, low oxalate, low salicylate option

Let me know in the comments if you would like to see more salad recipes or plant-based recipes like this low histamine Shaved Brussels Sprouts Salad!  

More Low Salicylate Recipes:

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References 

Ellulu, M. S., et al. (2015). Effect of vitamin C on inflammation and metabolic markers in hypertensive and/or diabetic obese adults: a randomized controlled trial. Drug Design Development and Therapy, 3405. https://doi.org/10.2147/dddt.s83144

FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients 

HappyForks. (n.d.). Recipe analyzer. https://happyforks.com/analyzer/result 

Hrubisko, M., et al. (2021). Histamine Intolerance-The More We Know the Less We Know. A Review. Nutrients, 13(7), 2228. https://doi.org/10.3390/nu13072228 

SIGHI. (2021). SIGHI-Leaflet Histamine Elimination Diet. https://www.histaminintoleranz.ch/downloads/SIGHI-Leaflet_HistamineEliminationDiet.pdf 

Snauwaert, E., et al.  (2023). The benefits of dietary fiber: the gastrointestinal tract and beyond. Pediatric nephrology (Berlin, Germany), 38(9), 2929–2938. https://doi.org/10.1007/s00467-022-05837-2 

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