Low Histamine Brussels Sprouts Shaved Salad with Garlic, Pecan, and Apple Dressing (Low Oxalate, Low Lectin, and Low Salicylate option)
This new recipe for a shaved Brussels sprouts salad served with 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)
- 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.
- 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.
- 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:
- Low histamine
- Low oxalate to medium oxalate (options)
- Low lectin
- Low salicylate (option)
- Gluten free
- Dairy free
- Vegetarian
Before you get to the recipe, be sure to read the top tips for making this low histamine Brussels sprouts shaved 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, let’s talk about why you should consider giving Brussels sprouts another try if you haven’t liked them in the past!
Why Add Low Histamine 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 low histamine Brussels sprouts salad came together.
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:
And this Blendtec blender is also good:
And this Cuisinart food processor is what I use:
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!
- Use Golden Delicious or Red Delicious apples.
- Peel the skins off the apples.
- Use ghee or grass-fed butter instead of olive oil.
- 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
Keep reading for more tips on adapting your favorite recipes!
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 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.
Low Histamine Brussels Sprouts Shaved Salad Recipe
This Brussels sprouts salad recipe would go great with these dinner ideas:
- Low Histamine Macadamia Crusted Fish – Low Oxalate, Low Lectin, with Low FODMAP option
- Low Histamine Pork Roast Recipe – Low Oxalate and Low Lectin, with Low Salicylate and Low FODMAP options
- Low FODMAP Asian Chicken Lettuce Wraps – Low Histamine, Low Oxalate, Low Lectin
- Chicken with Green Sauce – Low Histamine, Low Oxalate, Low Lectin
- Low Histamine Fresh Salmon Cake Recipe – Low Oxalate, Low Lectin, Low FODMAP
Low Histamine Brussels Sprouts Shaved Salad with Garlic, Pecan, and Apple Dressing
Equipment
- Sharp Knife
- Peeler (optional, for apples)
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
- ⅛ teaspoon Cardamom ground (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
Let me know in the comments if you would like to see more salad recipes or plant-based recipes like this low histamine Brussels sprouts shaved salad!
More Low Salicylate Recipes:
- Cassava Tacos – Low FODMAP, Low Histamine, Low Oxalate, and Low Lectin, with Low Salicylate option
- Low Histamine Chicken Recipe – Low Lectin, Low Oxalate, Low FODMAP, and Low Salicylate
- Low Histamine Chicken & Veggie Pad Thai – Low Histamine and Low Lectin with Low Fodmap, Low Salicylate, and Low Oxalate Options
- Low Histamine Fish Recipe – Low Oxalate, Low Lectin, Low FODMAP, and Low Salicylate
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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
This has become s staple in our house. Thank you!