Chicken Thighs with Creamy Ginger Turmeric Sauce
Chicken thighs with creamy ginger turmeric sauce
- 1 tbsp Ghee
- 1 1/2 lbs Bone-In, Skin-On Chicken Thighs
- 1 Yellow Onion
- 1 Clove Garlic (thinly sliced)
- 1 tsp Fresh Ginger
- 3/4 tsp Turmeric
- 1/2 tsp Salt (plus more for chicken)
- 1/4 tsp Black Pepper (plus more for chicken)
- 1 cup Coconut Milk
- 1/2 cup Cilantro Leaves
- Heat a medium skillet overmedium high heat and add ghee to the pan. Pat chicken thighs dry with a papertowel and season both sides with salt and pepper. Carefully add the chicken,skin side down to the pan and sear until golden brown and crisp- about 5minutes. Flip the chicken and cook for an additional 3-4 minutes on the otherside then transfer chicken to a plate. Lower the heat and add the sliced onionsto the pan. Cook, stirring occasionally for 2-3 minutes until beginning tosoften. Add the garlic to the pan and cook for an additional minute or two. Addthe fresh ginger and turmeric along with ½ teaspoon salt and ¼ teaspoon pepperto the pan. Stir well and cook for another 1-2 minutes until the ginger beginsto cook.
- Deglaze the pan with ¾ cup ofcoconut milk and ¼ cup of water, scraping the pan with a wooden spoon. Bringthe mixture to a simmer and then add the chicken back to the pan, skin side up.Simmer undisturbed for 25-35 minutes or until the chicken has fully cookedthrough to 170 degrees.
- Remove from the heat and addthe cilantro and the remaining ¼ cup of coconut milk to the pan.
Lower-Histamine Mayo
Lower-Histamine Mayo
- egg (large, pasture raised)
- 1 1/2 tbsp mustard (made with distilled white vinegar)
- 1 cup olive oil (extra-light tasting)
- 1/2 tsp salt
- Place egg, mustard, oil, and salt into a mason jar and stick an emulsion blender all the way to the bottom, emulsify.
- Once the bottom portion is emulsified, slowly bring the blender up and blend until the next portion is emulsified, going up and down as necessary to create a homogenous mixture. Continue until the mixture is creamy throughout, 1-2 minutes.
Chicken Fajita Salad
Chicken Fajita Salad
Salad
- 3 cups bell peppers (sliced and assorted)
- 1/2 red onion (sliced)
- 1 tsp cumin
- 1 tsp onion powder
- 1/2 tsp garlic powder
- 2 tsp salt
- pinch ground pepper
- 2 chicken breasts (cut into 1/2" strips)
- 3 cups salad greens
- 1/4 cup cilantro leaves
Creamy Cilantro Dressing
- 1 clove garlic (grated)
- 1 1/2 cups cilantro
- 3/4 cup Dr. Becky's lower-histamine mayo
- To make the dressing, combine all ingredients in a food processor or blender and blend until smooth. Transfer to an airtight container and keep refrigerated until needed. Dressing will keep for up to 5 days in the refrigerator.
- Heat a large cast iron skillet over medium-high heat. Add 1 tablespoon olive oil to the hot pan and then the chicken, peppers and onions. Allow to cook for 1-2 minutes and then stir and add the spices. Continue cooking for another 5-6 minutes, stirring occasionally until the chicken has cooked through and vegetables are tender and slightly blistered. Remove from the heat.
- Toss salad greens and cilantro leaves into 2 bowls and top with the fajita chicken and vegetables. Drizzle with cilantro dressing and serve immediately.
You can find the recipe for lower-histamine mayo here.
Lower-Histamine Mayo
- egg (large, pasture raised)
- 1 1/2 tbsp mustard (made with distilled white vinegar)
- 1 cup olive oil (extra-light tasting)
- 1/2 tsp salt
- Place egg, mustard, oil, and salt into a mason jar and stick an emulsion blender all the way to the bottom, emulsify.
- Once the bottom portion is emulsified, slowly bring the blender up and blend until the next portion is emulsified, going up and down as necessary to create a homogenous mixture. Continue until the mixture is creamy throughout, 1-2 minutes.
Roasted Za’atar Cauliflower and Chicken Thighs
Roasted Za’atar Cauliflower and Chicken Thighs
- 1 head cauliflower (cut into 1" florets)
- 3 tbsp olive oil
- 1 1/2 tbsp Za'atar
- 1 tsp salt
- 1/5 tsp pepper
- 4 chicken thighs (bone in)
- 1/2 tsp paprika
- 1/4 cup herbs (chopped, such as cilantro and parsley)
- Preheat oven to 425 degrees. Place cauliflower florets on a rimmed baking sheet and toss with the olive oil, za’atar, salt and pepper. Spread cauliflower evenly on tray and place in the center rack of the oven. Cook for 10 minutes and then remove from the oven. Carefully flip cauliflower and leave 4 spaces on the tray for the chicken thighs. Put the chicken on the tray skin side up and season with a pinch of salt, pepper and the paprika.
- Put the tray back into the oven and cook for an additional 12-15 minutes, until the chicken reaches 165 degrees.
- Remove from the oven and transfer the chicken and cauliflower to a serving platter. Scatter fresh chopped herbs over the plate and serve.
Watercress Salad with Chicken Breast
Watercress Salad with Chicken Breast
Salad
- 4 cups watercress
- 1/2 apple (thinly sliced)
- 1 cup fennel (thinly sliced)
- 1/2 cup fennel fronds
- 1/2 small shallot (thinly sliced)
- 2 chicken breasts
Dressing
- 3/4 tsp ground turmeric (or 1 tsp fresh grated)
- 1 small garlic clove
- 1 tsp raw honey
- 1/4 cup extra virgin olive oil
- Pinch salt and pepper
- Pre-heat a grill pan or cast iron skillet over medium heat and drizzle lightly with olive oil. Wrap the chicken well in plastic wrap and gently pound with a meat mallet or rolling pin until chicken is the same width all the way across - around 1". THis will allow it to cook quickly and evenly. Season the chicken with salt and pepper and then place on the hot grill pan. Cook for around 6-8 minutes, until chicken is golden brown and then flip and cook on the second side until the internal temperature reaches 160 degrees.
- While the chicken is cooking, make the dressing and assemble the salad. In a small bowl whisk together the turmeric, garlic, honey, olive oil, and salt and pepper. Set aside. In a large bowl toss together the watercress, apple, fennel, and shallots. Drizzle the dressing over the salad and gently toss to combine.
- When the chicken has finished cooking. Rest for 5 minutes on a cutting board and then sice and place atop the salad.
Stuffed Zucchini
Stuffed Zucchini
- 2 medium zucchini
- 2 tbsp olive oil
- 1/2 yellow onion (chopped)
- 2 cloves garlic (diced finely)
- 1/4 lb ground beef (grass fed)
- 3/4 tsp cumin
- 1 tbsp dried mint
- 1/2 tsp salt
- 1/2 tsp pepper
- 1 cup cauliflower (riced)
- 2 tbsp fresh dill (plus more to garnish)
- Preheat the oven to 400 degrees.
- Cut zucchinis in half lengthwise and carefully scoop out the centers with a spoon, being careful not to break through the skin. Roughly chop the scooped out zucchini flesh and set aside. Place the hollowed zucchini halves into a baking dish.
- Add the olive oil to a medium sauté pan over medium heat. Add the onions to the pan and cook for 3-4 minutes until they begin to soften. Add the garlic to the pan and cook for another 1-2 minutes then add the roughly chopped zucchini and cook until softened. Add the ground beef to the pan and cook, breaking apart with a wooden spoon, until well browned, around 8-10 minutes. Add the cumin, dried mint, salt and pepper and stir well to combine. Remove the pan from the heat and stir in the cauliflower rice and fresh dill.
- Spoon the filling into the hollowed zucchinis, mounding them high and then drizzle with additional olive oil. Cover the baking dish with parchment lined baking foil and cook for 25-30 minutes. Zucchini should be tender and pierced easily with a knife but not mushy and falling apart. Garnish with additional fresh dill.
Chimichurri Chicken
We all know that there are only so many ways you can make chicken before you get completely over it. Luckily, this is one of those recipes you can add to your recipe rotation that everyone in your family will enjoy & they won't even realize how good it is for them. I have put optional ingredients in so that anyone can enjoy this whether you have thyroid issues, autoimmune disease or histamine intolerance.
- 1 cup cilantro (roughly chopped)
- 1/2 cup parsley (roughly chopped)
- 3 cloves garlic (minced)
- 1/4 cup red onion (diced)
- 1 juice only lemon ((optional if you have histamine intolerance))
- 1/4 tsp cracked pepper ((optional if you tolerate))
- 1/2 tsp sea salt
- 1/2 cup extra virgin olive oil
- 2 boneless chicken breasts
- 1/2 tsp ghee to finish (optional)
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Directions:
1. Using a food processor or blender, pulse the cilantro, parsley, garlic, onion and lemon juice until everything breaks down into smaller pieces and is more uniformly mixed. Stream in the olive oil while mixing on high. Continue processing until the sauce starts to look a little creamy. There will still be visible pieces of herbs but you don’t want long stringy pieces. Taste and adjust for salt and pepper. Let the chimichurri sit for 10-15 minutes before eating so the flavors can mellow. It can also be made up to three days in advance and kept in the refrigerator but the color may start to dull.
2. Heat a cast iron skillet over medium-high heat. Pat the chicken dry and season with salt and pepper on each side. Drizzle 1 tablespoon of olive oil into the pan and sear chicken until it forms a deep golden crust approximately 5 minutes on the first side. (Don’t move it until you flip!). Once the first side has seared, flip the chicken and allow the second side to sear until the internal temperature reaches 160 degrees, approximately 4-5 more minutes. Remove from heat and if using, add ghee to the pan and swirl around the chicken, using a spoon to drizzle some on top.
3. Allow the chicken to rest for 5 minutes before slicing and serving with the chimichurri sauce.
4. Reserve extra chimichurri sauce to use on other roasted vegetables, meats, etc.
Cauliflower "Fried Rice" Bowl
Just because you have histamine intolerance, thyroid disease or any other health issues, doesn't mean you can't enjoy good food! You are going to die...well, hopefully not die (you get the point)...when you taste this delicious rendition of fried rice. You're welcome ahead of time ; )
Cauliflower "Fried Rice" Bowl
- 1 tbsp. sesame or olive oil
- 1 large sweet potato (peeled and diced)
- 1 tsp. ground turmeric
- 1/2 tsp. Himalayan sea salt
- 1/4 tsp. freshly cracked pepper ((If tolerated))
- 2 garlic cloves (peeled & minced)
- 1 12 oz. bag frozen, organic riced cauliflower
- 1/2 cup peas, frozen ((optional))
- 3 green onions (separated into whites and greens and sliced thinly)
- 2-3 tbsp. coconut aminos
- 2 pasture raised eggs
- 1 handful cilantro (for garnish)
Directions:
- Heat a cast iron skillet over medium heat. Add 1 tablespoon sesame or olive oil and then the sweet potato, stirring to coat the potato with oil. Add the turmeric, salt and pepper. Cook potatoes over medium-low heat until they start to become tender but aren’t too soft.
- Add the minced garlic and the whites of the onions to the pan and stir, cooking for 3-5 more minutes until they begin to soften.
- Add the frozen cauliflower and peas (if using) to the pan and increase heat to medium. Stir frequently until cauliflower is cooked through. It will begin to take on the color of the turmeric. Add the coconut aminos and salt and pepper to taste.
- In a separate small pan, heat 1 tablespoon olive oil or ghee over medium-high heat. Cook eggs until whites are set and immediately remove from heat to prevent overcooking.
- Serve fried egg over cauliflower rice and garnish with the green part of the green onion and cilantro.
Anti-histamine Turkey, Kale & Sweet Potato Skillet
With more and more people learning that they suffer from histamine intolerance these days, I want to teach you some fast and healthy recipes to support inflammation and histamine levels in your body. This recipe is good for anyone that wants to add some healthy food that tastes great, not just those suffering from histamine intolerance. This recipe is Whole 30 & Paleo compliant and is great for those with thyroid disease & any other autoimmune diseases.
Thyme is an amazing herb that is not only anti-histamine, but it also has anti bacterial and anti inflammatory properties too! Kale is also high in quercetin, which is very good for helping to reduce histamine levels in the body.
- 1 tbsp extra virgin olive oil
- 16 oz. ground turkey
- 1 clove garlic (minced)
- 1 medium sweet potato (approx. 2 cups) (peeled, diced & cut into 1/2 in. pieces)
- 1/4 tsp sea salt
- 1 small bunch kale (approx. 2 cups) (stemmed & roughly chopped)
- 1 tbsp fresh thyme leaves
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1. Heat olive oil in a large skillet or dutch oven, over medium heat. Add ground
turkey and garlic. Cook for about 10 minutes until browned, stirring
occasionally. Remove from pan and set aside.
2. Add sweet potato to same pan with salt and cook for
6-8 minutes until potatoes begin to soften, stirring throughout.
3. Add kale and garlic. Let cook, stirring frequently for a further 5 minutes.
4. Return turkey to the skillet, stirring to combine all ingredients for about 3-4
minutes. If necessary add a little more olive oil.
5. Garnish with fresh thyme and enjoy!
Low Histamine Sheet Pan Fajitas
These easy sheet pan steak fajitas are the perfect weeknight meal. They bake in the
oven in just a few minutes and leave only one pan to clean! This recipe is also packed
with high quercetin foods that are great for a low histamine diet, such as bell peppers,
red onion and fresh cilantro. The steak can also be swapped out for chicken, just make sure
whichever protein you choose is fresh.
Following a special diet can make cooking for the whole family difficult, but this recipe is
a great crowd pleaser and easily customizable. Serve with lettuce wraps or your favorite
grain free tortillas.
- 1 lb Flank steak (thinly sliced)
- 3 Bell Peppers (orange, red, green) (thinly sliced)
- 1 Red onion (thinly sliced)
- 2 tbsp olive oil (extra virgin)
- 2 tsp chili powder
- 1 tsp dried cumin
- 1 tsp garlic powder
- 1/2 tsp sea salt
- 1 handful fresh cilantro (for serving)
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Instructions:
1. Preheat your oven to 400 degrees and place your onion, peppers and steak on a large sheet pan.
2. Stir together the chili powder, cumin, garlic powder and salt in a small
bowl. Drizzle everything with olive oil, followed by the spice mixture. Use your
hands to toss until evenly coated.
3. Bake in the oven for 10-12 until steak is browned and just cooked through.
Serve with fresh cilantro and lettuce wraps.
