Low Histamine Ingredient Substitutions

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Low Histamine, no problem!

Low Histamine Ingredient Substitutions:

I will add more ingredient substitutions as I come across things that need substituting! If you have suggestions or have altered the recipes and like them better, let me know – I’d love to hear from you. Also… can anyone think of a good coconut (and coconut oil, coconut milk) substitute? They’ve got me stumped. For now.

Low Amine Ingredient Substitutions:

Almond Substitute:

  • Pistachio
  • Filbert / Hazelnut

Artichoke Substitute, pureed:

  • Sunchoke / Jerusalem artichoke (FYI – Cook these about twice as long as you’d think would be necessary. They have a starch in them that is indigestible by humans, so needs to be cooked out or it will cause gas and bloating)

Barbeque Sauce Substitute (BBQ Sauce):

  • Low Amine BBQ Sauce (gluten-free, soy-free, low-amine, tomato-free, vegan)

Beef Broth:

  • Homemade beef broth (from organic beef/buffalo fat, bones, scraps)

Broccoli Substitute:

  • Brussels sprouts

Cheese Substitute, aged:

  • Mozzarella
  • Feta (good Parmesan substitute for tangy cheese flavor in well mixed dishes. I use feta in my low amine pesto.) Goat Cheese Cream Cheese

Chicken Stock:

Homemade chicken stock (from organic, skinless chicken)

Chocolate Substitute, 1 tsp:

  • 2 1/2 tsp Carob

Hot Sauce Substitute:

-Fresh chilies (minced/pureed and frozen for storage) -Note: Still a high amine food, but lower in amines than hot sauce or dried peppers… For those of us that can’t live without spice.

Ketchup Substitute:

  • Low-Amine Ketchup (gluten-free, soy-free, tomato-free, low-amine, vegan)

Kiwi Substitute:

  • Kiwi berries

Lemon Substitute:

  • Lime (whole lemon substitute, or lemon juice substitute)

Lemon Juice Substitute:

Mix together:

1 Tbsp water Just shy of 1/2 tsp ascorbic acid

Mayonnaise:

  • Homemade low amine mayonnaise

Mirin Substitute:

Mix together:

1 Tbsp water 2 tsp maple syrup 1/2 tsp ascorbic acid 1/4 tsp apple juice 2 1/2 tsp sugar Olive Oil Substitute Canola oil Safflower oil Soy oil

Orange Juice Substitute, 1 C:

Mix together:

1/4 C lime juice 1/4 C water 1/2 C mango or apricot juice

Peanut Substitute (roasted):

  • Soybeans (roasted)
  • Pine Nut Substitute
  • Toasted cashews

Pork Substitute:

  • Chicken
  • Turkey
  • Buffalo

Raisin Substitute, 1 Tbsp:

  • 1 Tbsp Dried Cranberry (still moderate/high in amines due to drying process, but lower than raisins)

Sake Substitute (for cooking, as the appearance is not similar)

Mix together:

1 Tbsp water 1/4 tsp sugar 1 Tbsp vodka 1/2 tsp blueberry juice 1 1/2 tsp apple juice 1/16 tsp white pepper

Salmon Substitute, fillet:

  • Halibut
  • Sea Bass

Sesame Seeds:

  • Finely chopped, toasted cashews

Sesame Oil Substitute:

  • Low amine sesame oil substitution

Sour Cream Substitute:

  • Plain, whole fat yogurt
  • Soy yogurt
  • Cashew cream

Soy Sauce Substitute:

Tomato Substitute: 1 large (creating a solid tomato substitute is difficult, but here are some ideas you can play with in your tomato-free cooking)

  • (cooked) 1/2 Granny Smith apple & 1/2 large red onion
  • papaya (moderate amines)
  • mango
  • carrot
  • beet & squash/pumpkin/sweet potato
  • cranberry
  • pear

Vegetable stock:

  • Homemade vegetable stock (from low amine vegetable scraps, of course)
  • Worcestershire Substitute
  • Soy Sauce / Worcestershire Substitute

VINEGAR SUBSTITUTES:

Apple Cider Vinegar:

1 Tbsp apple juice Just shy of 1/4 tsp ascorbic acid

Balsamic vinegar:

4 Tbsp blueberry juice, reduced over high heat to 2 Tbsp 1/2 tsp ascorbic acid 1/4 tsp molasses 1 tsp vodka 1/4 tsp lime juice Malt Vinegar 2 Tbsp apple juice 1 tsp ascorbic acid 1 tsp lime juice 1/4 tsp honey

Red Wine Vinegar:

1 Tbsp blueberry juice 1 tsp vodka just shy of 1/2 tsp ascorbic acid 1/4 tsp loosely packed brown sugar Rice Vinegar 1 Tbsp water 1 tsp apple juice 1/4 tsp ascorbic acid

Rice Vinegar (Seasoned):

1 Tbsp water 3/4 tsp maple syrup 1/2 tsp ascorbic acid 1/4 tsp apple juice

Sherry:

1 Tbsp apple juice 1 tsp vanilla 1/4 tsp ascorbic acid

White Wine Vinegar:

1 Tbsp water 1/4 tsp ascorbic acid

h/t aminerecipes.com

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