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–+ servings
An aerial image of a low histamine salad on a white and blue scalloped serving dish. The salad sits atop a light brown backdrop and is surrounded by small bowls of salad ingredients and glasses of water.

Low histamine salad recipe

Gluten free, vegan option, lower FODMAP
*Tablespoons are in Australian tablespoons which are 20ml as opposed to the more common 15ml. Use ml for international accuracy.
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Prep Time 20 minutes
Cook Time 0 minutes
Course Salad
Cuisine Food Intolerance Friendly
Servings 4 people as a side

Ingredients
  

For the salad:

  • 75-100 g mixed lettuce (or Red Coral lettuce and arugula)
  • 75-100 g Tuscan kale, thoroughly washed
  • 75-100 g radicchio (or a mix of extra kale and lettuce or arugula)
  • 1 medium bunch basil, woody stems removed
  • 1 small/medium bunch flat leaf parsley, finely chopped

For the maple pumpkin seeds:

  • 5ml (1 teaspoon) olive oil
  • 20ml (1 tablespoon)* maple syrup
  • 75 g pumpkin seeds/pepitas
  • Pinch of fine salt

To finish:

  • 200 g fresh baby bocconcini (optional, can be omitted)
  • 1 - 1 1/2 batches low histamine salad dressing (recipe in notes below)

Instructions
 

  • Wash and chop all your salad ingredients and place them on a large serving platter. Toss thoroughly to combine.
  • Heat a medium frypan over a medium heat. Add the oil and swirl to coat. Have everything ready to go because the next step moves quickly. Add the maple syrup - it should bubble up dramatically as you add it. Allow it to bubble away for a few seconds before adding the pumpkin seeds and a good pinch of fine salt. Stir to combine.
  • Allow the pumpkin seeds to cook, stirring constantly, until there is no maple syrup left in the base of the pan. Transfer the pumpkin seeds onto a piece of baking paper. Spread them out as they will harden into a clump as they cool.
  • Prepare the salad dressing as in my low histamine salad dressing recipe (link in the notes below).
  • Scatter the bocconcini over the salad, if you are using them. Snap and sprinkle the maple pumpkin seed bark over the salad. Drizzle over the low histamine salad dressing and serve.
  • Leftovers keep well in the fridge for a day or so. Histamine builds up in leftovers so you don't want to keep the salad for too long anyway.

Notes

  • The recipe for my low histamine salad dressing can be found here. 
  • Everyones histamine tolerances are different. If there is something that doesn't work for you personally, don't use it. Use this recipe as a guideline and tweak it for your own individual needs.
  • See the body of the post for histamine notes and FODMAP notes. 
  • See the body of the post for some suggestions as to other ingredients you can include in your salad. 
Keyword low histamine diet, low histamine low FODMAP, Low histamine recipes
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