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+ servings
Creamed Kale

Low Histamine Creamed Kale Recipe

The richness of coconut cream, warming spices, and vibrant kale make this recipe a tasty side dish.
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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Side Dish
Cuisine American
Servings 4 servings
Calories 280 kcal

Ingredients
  

Instructions
 

  • Wash the kale leaves thoroughly and place in strainer to allow excess water to run off.
  • Prepare the kale by removing the stems and discarding them, then cut them down to bite sized pieces.
  • Remove the cardamom seeds from the pods. Discard the pods.
  • Add the cardamom seeds and the pecans to a blender or food processor and blend until pecans form a loose, dusty butter. Set aside.
  • Add coconut oil to a large skillet over medium high heat. When it’s melted, add garlic, shallots, and ginger. Sauté until fragrant. Stir often. About 2 minutes.
  • Add half the kale and the sea salt to the pan. Stir until the kale cooks down and there is room to add the rest of the kale.
  • Continue to cook, stirring often, until kale is tender. About 5 to 7 minutes.
  • Reduce temperature to low heat and add the coconut cream and the pecan and cardamom mixture. Stir to combine. Cook until the coconut cream is warmed through. You can add additional salt to taste and ground black pepper or pink pepper, too, if tolerated.*

Notes

With Histamine Intolerance, pink peppercorns lower histamine and typically better tolerated than black pepper. You can use either one or neither, as tolerated. 

Nutrition

Nutrition Facts
Low Histamine Creamed Kale Recipe
Serving Size
 
162 g
Amount per Serving
Calories
280
% Daily Value*
Fat
 
24.3
g
37
%
Saturated Fat
 
17.25
g
108
%
Trans Fat
 
0.006
g
Polyunsaturated Fat
 
1.87
g
Monounsaturated Fat
 
3.44
g
Sodium
 
182
mg
8
%
Potassium
 
666
mg
19
%
Carbohydrates
 
15.43
g
5
%
Fiber
 
5.3
g
22
%
Sugar
 
3.73
g
4
%
Protein
 
6.49
g
13
%
Vitamin A
 
8501
IU
170
%
Vitamin C
 
105.7
mg
128
%
Calcium
 
149
mg
15
%
Iron
 
2.72
mg
15
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword gluten free, low histamine, low lectin, low oxalate