Foreword
SIGHI Cookbook Foreword 5
Dear Readers
Have you recently been confronted with the diagnosis “Histamine Intolerance” or “Mast Cell Activation Syndrome (MCAS)”? Are the reasons for your medical condition still unclear? You are certainly curious to find out to what extent you can improve your condition by switching to a histamine elimination diet. If so, the challenge in front of you is that you have to change your eating habits radically. The choice and variety of tolerated ingredients is very much restricted. Recipe ideas are rare. Many of you may have little interest in cooking for various reasons, or may find little time to freshly prepare and cook every daily meal. This collection of mainly quick and easy-to-prepare recipes for everyday life aims to help you make the necessary dietary changes. A rich variety of well-tolerated dishes will make for a varied, tasteful and balanced diet. By also taking into account the countless liberators of mast cell mediators according to the SIGHI compatibility list, this book is probably much more restrictive than most other histamine cookbooks. This inevitably limits the remaining possibilities. The good tolerability and the simplicity of the meals thus enjoy priority in this book over the variety of ingredients and originality. In addition to recipes for entire meals, this book explains from the scratch how to prepare single components (a vegetable, a starch supplement, meat, a sauce) so that they can be combined into a meal as desired.
I wish you lots of pleasure with your cooking and eating, much success with your dietary experiment and many days free of symptoms. Enjoy your meal!
Heinz Lamprecht6 SIGHI Cookbook ─ Foreword
SIGHI Cookbook Contents 7 Contents Introduction 15 For Bad Days 37 Breakfast 43 Sauces, Dips, Bouillon 49 Soups 67 Salads, Salad Dressings 75 Meat & Fish 89 Carbohydrates, Side Dishes 99 Vegetable Side Dishes 111 Main Courses 125 Travel, Picnic 153 Party Snacks, Cold Buffet 159 Baked Bread and Pastries 165 Sweets, Desserts 191 Appendix 203
8 SIGHI Cookbook ─ Contents Introduction 15 Abbreviations and definitions .................................................................. 16 Mast cell activation syndrome, histaminosis ........................................... 18 General procedure for the diet 19 Suitability of the recipes .......................................................................... 23 Dietary guidelines for cooking ................................................................. 25 Examples of poorly and well tolerated foodstuffs ................................... 26 Notes on foodstuffs used in this book ..................................................... 30 Cooking tips 35 For Bad Days 37 Rice diet 38 Potato-rice diet: boiled potatoes soaked in water .................................. 39 Rice, lightly sweetened ............................................................................ 39 Chicken breast, rice/potato, iceberg/cabbage ........................................ 40 Turkey breast, boiled potatoes, cauliflower/asparagus .......................... 41 Cooked chestnuts 41 Breakfast 43 Muesli variations 44 Breakfast rice ........................................................................................... 45 Millet porridge with fresh fruit ................................................................ 46 Bread with butter, jam or honey ............................................................. 46 “Chocolate drink”: Hemp protein powder instead of cocoa ................... 47 Rösti (grated fried potato) 48 Rice pudding ............................................................................................ 48 Semolina porridge, semolina pudding ..................................................... 48 Cooked sweet chestnuts .......................................................................... 48 Sauces, Dips, Bouillon 49 Béchamel sauce (basic recipe for white sauce) ....................................... 50 White ham sauce ..................................................................................... 51 Saffron sauce 51 Herb sauce ............................................................................................... 51
SIGHI Cookbook Contents 9 Sweet pepper cream sauce ...................................................................... 52 Sweet and sour, yellow turmeric sauce ................................................... 52 Hollandaise sauce 53 Béarnaise sauce........................................................................................ 54 Vegetable-cream cheese pasta sauce ...................................................... 55 Ajvar, heatless (preserved pepper sauce) ................................................ 56 Pumpkin pesto ......................................................................................... 57 Dip-sauces: basic recipes .......................................................................... 58 Herb dip 59 Chive dip ................................................................................................... 59 Turmeric dip ............................................................................................. 59 Mint dip .................................................................................................... 59 Sweet pepper dip ..................................................................................... 60 Easy sweet pepper dip ............................................................................. 60 Tsatsiki dip 61 Easy home-made vegetable broth ........................................................... 62 Vegetable bouillon powder ...................................................................... 63 Roasting sauce, meat bouillon ................................................................. 65 Soups 67 Vegetable soup with curd cheese dumplings........................................... 68 Zucchini soup, courgette soup ................................................................. 69 Broccoli cream soup 70 Carrot soup............................................................................................... 71 Pumpkin soup........................................................................................... 72 Beetroot soup .......................................................................................... 73 Gazpacho .................................................................................................. 74 Salads, Salad Dressings 75 Salad dressing: List of possible ingredients .............................................. 76 Minimal dressing variation 77 Basic recipe “Italian dressing” .................................................................. 78 White, thick “French dressing” ................................................................ 78 Green leaf salad ....................................................................................... 79
10 SIGHI Cookbook ─ Contents Mixed salad .............................................................................................. 79 Fennel salad ............................................................................................. 80 Cucumber salad 80 “Greek salad” ........................................................................................... 81 Carrot salad.............................................................................................. 81 Chinese cabbage salad ............................................................................. 82 Cauliflower salad ..................................................................................... 82 Chicken breast fillets on lambs lettuce .................................................... 83 Lukewarm asparagus broccoli salad 84 Potato salad ............................................................................................. 85 Beetroot salad ......................................................................................... 85 Coleslaw ................................................................................................... 86 Cabbage salad, with a warm dressing ..................................................... 86 Rice salad with melon and cooked ham .................................................. 87 Millet salad with grapes and cheese 88 Meat & Fish 89 Meat à la minute ..................................................................................... 90 Frying, roasting, grilling ........................................................................... 90 Sliced meat “Zurich style” (Geschnetzeltes) ............................................ 91 Sliced meat in a creamy paprika sauce .................................................... 92 Meat, fried autumn style ......................................................................... 92 Breaded escalope, piccata 93 Cordon bleu ............................................................................................. 94 Escalope in juice ...................................................................................... 94 Ragout of veal in a white sauce ............................................................... 95 Ossobuco, braised veal knuckles ............................................................. 96 Tripe 97 Fish filets, fried 98 Fish filet, steamed .................................................................................... 98 Carbohydrates, Side Dishes 99 Jacket potatoes ...................................................................................... 100 Fried grated potatoes, “Rösti” ............................................................... 101
SIGHI Cookbook Contents 11 Boiled potatoes, parsley potatoes ......................................................... 102 Instant mashed potatoes ....................................................................... 103 Baked potatoes with rosemary 103 Oven-baked potato chips ....................................................................... 104 Rice noodles ........................................................................................... 104 Rice cooked in a rice cooker ................................................................... 105 Cooked rice ............................................................................................ 106 Vegetable risotto .................................................................................... 107 Polenta (coarse-grained maize grits bramata) 108 Polenta (medium-milled maize grits) ..................................................... 108 Polenta (fine-milled maize grits 2 minutes) ....................................... 108 Grain risotto ........................................................................................... 109 Spelt rice, pre-cooked ............................................................................ 109 Millet risotto .......................................................................................... 110 Pasta 110 Vegetable Side Dishes 111 Glazed carrots ........................................................................................ 112 Steamed fennel ...................................................................................... 112 Steamed cauliflower .............................................................................. 113 Asparagus ............................................................................................... 113 Beetroot ................................................................................................. 114 White cabbage 114 Spiced red cabbage ................................................................................ 115 Peperonata ............................................................................................. 116 Ratatouille .............................................................................................. 117 Steamed zucchini / courgette ................................................................ 118 Fried zucchini / courgette with vinegar 118 Steamed broccoli 119 Fried broccoli .......................................................................................... 119 Artichokes .............................................................................................. 120 Raw vegetables ...................................................................................... 121 Steamed endive or bok choy .................................................................. 122 Fried endive / chicory ............................................................................. 122
12 SIGHI Cookbook ─ Contents Spicy oven-baked pumpkin .................................................................... 123 Main Courses 125 Boiled beef soup .................................................................................... 126 Fish soup 127 Goulash .................................................................................................. 128 Rice noodles with endive / chicory ........................................................ 129 Asparagus risotto ................................................................................... 130 Millet risotto with pumpkin ................................................................... 131 Black salsify or zucchini with millet crust 132 Paella 133 Leafy endive with ham and potatoes .................................................... 134 Sliced meat with frozen veg. and chips ................................................. 135 Potato & vegetable gratin...................................................................... 136 Zucchini potato gratin ............................................................................ 137 Lasagna .................................................................................................. 138 Ricotta-gnocchi ...................................................................................... 139 Pasta with chicken strips and fresh cheese sauce ................................. 140 Asian stir fry ........................................................................................... 141 Spaghetti carbonara .............................................................................. 142 Spaghetti carbonara without egg .......................................................... 142 Spaghetti with basil pesto ..................................................................... 143 Macaroni and cheese, Alpine herdsman’s style 144 Omelettes .............................................................................................. 145 Fajitas / tortillas de harina ..................................................................... 146 Pork roast............................................................................................... 148 Pot roast ................................................................................................ 149 Sour roast 150 Succulent oven roast 152 Travel, Picnic 153 Fresh cheese, tortilla chips, raw vegetables .......................................... 154 Sandwich, cooked ham plus raw vegetables ......................................... 155 Grilled corn on the cob and baked potato ............................................. 156
SIGHI Cookbook Contents 13 Grilled vegetables in aluminum foil ....................................................... 157 Baked items ............................................................................................ 157 Salads 157 Pasta with light red zucchini sauce ........................................................ 158 Party Snacks, Cold Buffet 159 Cold party snacks ................................................................................... 160 Pretzels ................................................................................................... 162 Vegetable dips ........................................................................................ 163 Baked Bread and Pastries 165 Flat bread ............................................................................................... 166 Quick spelt bread with curds 166 Quick spelt, millet, maize bread ............................................................. 167 Plaited loaf ............................................................................................. 168 Olive oil bread ........................................................................................ 169 Pizza from self-made dough ................................................................... 170 Simple strudel dough for sweet or salty fillings 171 Cabbage strudel with ham 172 Vegetable strudel with or without meat ................................................ 172 Curd cheese strudel ............................................................................... 173 Curd buns ............................................................................................... 173 Basic recipe for short pastry................................................................... 174 Fruit quiche ............................................................................................ 175 Vegetable quiche ................................................................................... 176 Vegetable quiche with chicken breast ................................................... 177 Vegetable quiche, quick, easy, low fat ................................................... 178 Grit curd cake without dough base ........................................................ 179 Juicy apple-fruit bread ........................................................................... 180 Cherry crumble ....................................................................................... 181 Apple pie 182 Blueberry muffins ................................................................................... 183 Sweet chestnut cake .............................................................................. 184 Linzer cake .............................................................................................. 185
14 SIGHI Cookbook ─ Contents Heidesand, “heathland short bread“ ..................................................... 186 Sablés with cinnamon ............................................................................ 187 Oatcakes 188 Spitzbuben, “naughty boy cookies” ....................................................... 189 Butter biscuits ........................................................................................ 190 Sweets, Desserts 191 Chestnut vermicelles with whipped cream & fruit ................................ 192 Cinnamon apple ..................................................................................... 193 Baked compote crumble 193 Crème caramel 194 Curd crème with honey ......................................................................... 195 Rice pudding .......................................................................................... 195 Semolina pudding .................................................................................. 196 Fruit salad .............................................................................................. 197 White chocolate mousse ....................................................................... 197 Stewed fruit, compote ........................................................................... 198 Dulce de leche ....................................................................................... 198 Cooked sweet chestnuts ........................................................................ 199 Glazed chestnuts ................................................................................... 199 Caramelized chestnuts........................................................................... 199 Berry ice cream, no egg, no ice cream machine .................................... 200 Paneer fresh cheese 201 Appendix 203 Swiss seasonal table of tolerated vegetables ........................................ 204 Swiss seasonal table of tolerated fruit .................................................. 205 Corrigendum .......................................................................................... 206
Introduction
SIGHI Cookbook Introduction 15
Mast cell activation syndrome, histaminosis
Histamine serves within the body as a mediator (chemical messenger, information carrier) to regulate numerous processes. It is produced by and stored in certain specialized cells of our body (mostly in mast cells). Histamine is mainly known as a symptom intermediary in allergic reactions. On allergen contact an explosive histamine release occurs, which puts the body on the alert.
Mast cell disease and histamine intolerance symptomatically resemble an allergy, but are not a real allergy, as no antibodies are involved. How histamine biochemically mediates such unspecific (=non-allergic) intolerance reactions, has not been absolutely clarified. Currently the following mechanisms are understood or discussed:
• Histamine occurs in spoiling food matter but also by deliberate microbial fermentation and ripening processes Histamine is a degradation product of the amino acid histidine, which is itself a degradation product of proteins Particularly high concentrations of histamine and other biogenic amines may appear in spoiling fish, alcoholic drinks, vinegars, matured cheeses, cured meats and sauerkraut. Intestinal histamine degrading enzymes are able to protect the body to a certain extent from the uptake of high concentrations of histamine from foods. However, excessive histamine intake can trigger violent symptoms of food poisoning in extreme cases.
• If the ability of the histamine-degrading enzymes to break down histamine is reduced (by inhibitors, intestinal diseases or genetic aberration), even a low and usually harmless histamine intake can overtax the body and trigger symptoms. This deficiency of enzyme activity is referred to as histamine intolerance (HIT)
• In people concerned with mast cell activation disease (Mastocytosis, Mast cell activit y syndrome MCAS), certain foodstuffs, additives, medicines, stress and other environmental factors may lead to mast cell activation and thus unspecific release of stored endogenous histamine and many other messengers from mast cells (e.g. inflammatory mediators).
Histaminosis we define as any condition where the histamine level is far from the ideal range in the body (local or systemic*) to such an extent that the state of health and bodily or mental functions are affected.
*) Systemic = spread throughout, system-wide, med.: in the entire body.
In German, some authors propose to distinguish between “Histamin-Intoleranz” (which means the deficiency of enzyme activity only) and the more general “Histamin-Unverträglickeit” (if mechanism is unknown or any form of histaminosis is
18 SIGHI Cookbook Introduction
meant). In English, both “Intoleranz” and “Unverträglichkeit” are translated as “intolerance” and we do not observe a differentiation between these two meanings in literature yet.
The symptoms can resemble an allergy, food poisoning, a cold, general discomfort etc. They especially, but not always, appear associated with food intake. They can persist chronically or occur in phases or with sudden onset, often without the person having any idea that these symptoms have any connection with alimentation. Possible symptoms are for example running nose, digestive problems, itching, skin rashes, inflammations, sweating, heart problems, drop in blood pressure, headaches, migraines, dizziness, insomnia, sleep disorders, tiredness, concentration problems, nausea, vomiting, menstrual cramps, ... ... ...
The complexity of the topic extends the scope of this cookery book. We therefore refer the reader to the author’s websites:
https://www.histaminintoleranz.ch
https://www.mastzellaktivierung.info
General procedure for the diet
To discover whether an individual responds to a histamine elimination diet and as to how strictly the diet has to be followed, the author recommends following these five steps:
1) Differential diagnosis by an allergist
2) Diagnostic elimination diet
3) Provocation tests
4) Reintroduction of a diverse diet
5) Supportive medication
1) Differential diagnosis by an allergist
Many sufferers have other allergies or intolerances in addition to histaminosis. If these remain undetected, the histamine elimination diet will not be effective A significant improvement can only be achieved if any other diseases are detected and properly treated. Therefore, before starting an experimental diet, we first of all need to determine whether any other intolerances, allergies or diseases exist.
It is currently not possible to reliably diagnose either histamine intolerance or MCAS by laboratory tests. Only an exclusion diagnosis or presumptive diagnosis is possible. Exclusion diagnosis means that the physician examines the patient for other similar diseases. If nothing else is found, the physician will, based on the patient’s dossier / experience reports, make a provisional presumptive diagnosis.
SIGHI Cookbook Introduction 19
2) Diagnostic elimination diet (4 weeks)
A diagnostic elimination diet is currently the only meaningful way to determine if a person shows any reaction to histamine or histamine liberators (to be more precise, liberators of mast cell mediators).
However, this regimen is challenging:
• The diet is very demanding, cannot be understood or implemented as easily as other diets.
• Not all histamine sufferers react similarly to the same triggers. Those with histamine intolerance react mainly to fermented, aged and perishable foods and less to histamine liberators. On the other hand, those with MCAS respond to numerous liberators. Reactions to histamine occur within the first few hours after ingestion. Reactions to liberators are more heterogeneous and may either occur quickly or many hours afterwards. Sometimes a single dose of the trigger shows no symptoms but these can build up slowly after repeatedly eating meals with incompatible ingredients over several days. Relief from the symptoms may take many hours or days. This means that it becomes very difficult to be sure that there is correlation between the appearance (or chronic persistence) of complaints and specific meals or ingredients.
• The sensitivity is not at all uniformly reproducible, but depends on how we feel on the day. Sensitivity can also be influenced by, for example, stress, weather and other environmental factors.
As long as the person concerned suffers permanently from symptoms, it is often not possible to determine which foods or ingredients trigger these symptoms. Toleration of foods can only be reliably assessed in a symptom-free state Therefore, only the best tolerated foods or ingredients should be consumed at the beginning, until the symptoms have either subsided or reached a low stable level. Not everyone is able to reach complete symptom relief by following the diet Ingredients, which are not well tolerated by everyone, are enclosed in brackets ( ).
The chapter “For Bad Days” provides you with particularly well tolerated meals. Start with the rice diet. When symptoms subside, potatoes can be introduced, (to start, peeled and soaked in water) and then some other tolerated ingredients add step-by-step. After a few days, go on to eat the meals in the following chapters. A quite remarkable partial improvement should normally be noticed within two or three days. Further progress, though, may take weeks or many months.
Stick strictly to the elimination diet for at least 4 weeks until the symptoms have ceased or dropped to a stable low level. This alone is not sufficient as a confirmation that the suspected triggers are responsible for the symptoms. The regimen needs to be combined with the provocation phase described below
20 SIGHI Cookbook Introduction
Suitability of the recipes
All the recipes are suitable for non-allergic nutritional histamine disorders (“pseudo allergies”), called for example mastocytosis, mast cell activity syndrome (MCAS), histaminosis or histamine intolerance. This book does not only take into consideration the histamine content, but also other biogenic amines, histamine liberators (to be more exact, liberators of mast cell mediators) and inhibitors of histamine degrading enzymes (DAO blockers), as far as it seems to be necessary according to experience reports of persons concerned. Toleration is dose-dependent. Individual sensitivity may vary. A clear-cut line between well tolerated and badly tolerated ingredients is therefore impossible. Persons concerned have to test and find out for themselves, which and how much of the food ingredients used in this book they tolerate or not.
The ingredients in brackets ( ) may possibly be badly tolerated for a small subgroup of very sensitive or salicylate-intolerant people. Those who react very sensitively to salicylates and benzoates should modify the recipes where plant ingredients with a naturally high content of these substances are used. Either leave them out or be careful with the amounts used: in particular, berries, spices, herbs, dried fruit, olive oil, honey, skin from both fruit and vegetables. These are not specially indicated in the recipes, because they are not necessarily incompatible. In normal amounts, they are often well tolerated.
In addition, all the recipes are suitable for ATI-grain intolerance (ATI = amylase trypsin inhibitors) as long as the gluten-containing cereal types are ancient varieties, without the influence of modern ATI -wheat types by cross cultivation (e.g. ancient spelt). For further details please read page 30.
The recipes in this cookery book are widely used. Everybody, family and guests, can eat them without suffering deficiencies. In most cases, no one will even realize that they are part of a special diet.
Many of the recipes are also gluten-free or can be modified to a gluten-free variation. They are therefore suitable for coeliac disease or non-coeliac gluten sensitivity (NCGS), as long as great care is taken when purchasing and processing the gluten-free products. Any cross-contamination during preparation of the recipes needs to be avoided in such cases, as even the smallest trace of gluten could be critical
SIGHI Cookbook Introduction 23
Many of the recipes are lactose-free, low in lactose, or can be varied to be made lactose-free (e.g. without dairy or by using lactose-free dairy products). With regard to histamine, tolerance of lactose-free dairy products sometimes seems to be slightly lower, compared to normal dairy products.
Above and to the right of each recipe is an indication stating whether the recipe is free from gluten or lactose or whether an elimination variation is possible. (Histamine is not mentioned there, as all recipes in this book are suitable for mast cell activity disorders and histamine intolerance.) This reference is to be taken as a guidance only! It does not necessarily apply to each of the recipe variations discussed. It is presupposed in this book that the reader knows where to be careful, as to which ingredients are to be left out or to be replaced.
Note: There is no need to avoid lactose or gluten or fructose unless you are suffering from lactose or gluten or fructose intolerance respectively.
The following websites provide additional important information, which can be conductive towards a successful therapy (recommended medication, up-to-date list of incompatible medications, foodstuffs, ingredients, additives, cooking tips etc.):
www.mastzellaktivierung.info or www.histaminintoleranz.ch
If someone else will cook for you, but is not versed in theory as to why this regimen has to be followed, it is best to hand over a copy of the recipe combined with a copy of the Dietary Guidelines (page 25) or even better still, hand over him/her the entire book. By doing so, the person will very quickly understand why one has to pay attention and how to prevent allergy-like reactions.
Disclaimer
This collection of recipes has been compiled and developed with the greatest possible care. A clear division between which ingredients are tolerated or not, is not possible as the sensitivity of each affected individual differs greatly. Therefore, 100% tolerability cannot be guaranteed. The author and the publisher disclaim any responsibility for personal damage, circumstantial and or financial damage or any other undesired repercussions of all kinds, which might be directly or indirectly caused by using the information contained in this book.
The advice given in this book cannot replace the professional expertise, individual consultation and advice of a medically trained expert, but can only complement their advice.
24 SIGHI Cookbook Introduction
Dietary guidelines for cooking
Ingredients:
• Do not use any other ingredients than those listed in the recipe or those known as being well tolerated.
• This also applies to spices, sauces, dressings, broths, marinades, breading, decoration etc.
• Caution: Additives may also be found in basic foods where you least expect them (e.g. E407 or E410 in cream). Please always read the list of ingredients thoroughly.
• Poorly tolerated are in particular preservatives, flavor enhancers (glutamate, yeast extract), artificial dyes, certain thickeners and stabilizers, hot spices.
• Many natural foods are poorly tolerated as well: e.g. tomatoes, eggplants, strawberries, citrus fruits, legumes, walnuts, shellfish, etc. (See following pages)
Freshness and handling:
• Nothing that is fermented (e.g. wine, vinegar, soy sauce, Worcestershire sauce ...), nothing that is matured (e.g. cheese, salami ...).
• For perishable products, maximum freshness with an uninterrupted cold chain needs to be ensured.
• No tinned food, instant meals or convenience food (except when explicitly recommended).
SIGHI Cookbook Introduction 25
Examples of poorly and well tolerated foodstuffs
The following list shows only a selection of the most important incompatible foodstuffs and tolerated alternatives. You can find an actual, comprehensive, list at www.histaminintoleranz.ch or at www.mastzellaktivierung.info respectively.
The tolerability ratings indicated here refer to mast cell activity diseases (such as MCAS). This means that besides (hist)amine containing foodstuffs and diamine oxidase inhibitors, liberators of mast cell mediators are also taken into consideration.
Tolerability is first of all dosage-dependent and secondly depends on the individual physical cause and severity. A clear demarcation between “well tolerated” and “poorly tolerated” is therefore not possible.
The foods in the right column are only tolerated if no incompatible additives have been added. Careful with, for example, cream, cottage cheese etc.
Avoid: Well tolerated:
Meat, eggs
Conserved meat, matured, dried, long hung (aged), marinated, cured, pickled, smoked or any meat prepared for long keeping
Meat that has been chopped very finely or made into e.g. meat loaf, spreads, cold cuts, mince, sausages, pâté, etc.
Venison (fresh wild boar is O.K.)
Liver and possibly other innards
Possibly eggs, egg whites
Fish, shellfish
Fish in usual commercial freshness, sea fish, shellfish and crustaceans
e. g. mussels, crabs, lobster, etc.
Purchase raw fresh meat, unseasoned and unmarinated. Prepare the food yourself and make sure that the meat is always kept chilled.
(Possibly cooked ham according to ingredients)
Egg yolk
Freshwater fish, absolutely freshly caught (or frozen if not stored for long and if quickly defrosted)
26 SIGHI Cookbook Introduction
Notes on foodstuffs used in this book
To prevent uncertainties and misunderstandings, here are detailed descriptions of the special ingredients used in this book. We give no information on where to purchase the ingredients as these tips would be out of date by the time this book is published, and there are many national and regional variations.
If you cannot find a required foodstuff please speak to the sales staff – or even better, write to the customer support – and tell them what you wish to purchase but cannot find in their store. Histaminosis and MCAS are so widely spread, that we can jointly push the manufacturers to produce what we require. Provided they can see how many we are.
Oils and fats, Albaöl®
With regard to histamine content, all oils and fats – even fish oil – can probably be considered safe. With certain oils, however, one should carefully observe whether they possibly have mast cell activating effects (walnut oil, peanut oil, mustard oil). Fats and oils should not be heated too high, as harmful substances are formed at high temperatures. Cooking and steaming are no problem. When frying and deepfrying, however, temperatures of over 200°C are quickly reached if one is not careful. Prefer heat-resistant oils or fats and do not heat them longer and higher than necessary (max. approx. 160 to 170°C). Rapeseed oil and olive oil are particularly recommended, as well as coconut oil, butter, clarified butter and lard. However, olive oil is not suitable in case of salicylate intolerance. For searing only use special heat-resistant fats and oils. For example, refined rapeseed oil or so-called higholeic oils. Pay attention to the manufacturer's information on the intended use and temperatures. Store in a cool and dark place.
Albaöl® is rapeseed oil from a variety of rapeseed with a particularly high proportion of "healthy" fatty acids, with added butter aroma (lactose-free) and suitable for frying.
Ancient spelt
For the herein presented elimination diet, we recommend to replace wheat with “ancient spelt” or other old grain species such as wild emmer, einkorn or khorasan wheat (Kamut®). Many types and varieties of cereals, especially the modern wheat varieties, may cause digestive problems in people affected by histaminosis. For example, flatulence, stomach rumbling and smelly winds. Pure old cereal varieties are generally well tolerated. The reasons are not well known yet. In addition to coeliac disease and non-coeliac gluten sensitivity (NCGS), the reason may also be a newly postulated sensitivity to amylase trypsin inhibitors (ATI intolerance). ATI, a class of proteins, are actually a natural ingredient of cereal grains. Selection of
30 SIGHI Cookbook Introduction
Cooking tips
Rule number one: Read the list of ingredients very carefully! Even if it is just a basic staple food where you would not expect to find additives (for example cream) As the manufacturer can make product changes at any time, the ingredients should be checked again and again at every purchase.
In the beginning, avoid all the incompatible ingredients according to the detailed food list on www.histaminintoleranz.ch or www.mastzellaktivierung.info respectively. At a later stage, you may try out ingredients with unknown tolerance levels, one at a time, in your meal planning.
Bear in mind that anything you ingest in any way has to be checked for incompatible ingredients. Not only main meals or snacks but also, drinks, sweets, restoratives, dietary supplements, medicines, injections, inhalations...
Rule number two:
Make absolutely sure that maximum freshness and an uninterrupted cold transport chain is ensured for all perishable fresh products (fish, meat, dairy products, chilled and frozen products)! For histamine-sensitive people a product can, in extreme cases, trigger symptoms after a few minutes without proper cooling. Histamine content, once built up, cannot be removed from the foodstuff, neither by thorough cooking or freezing nor by any other method.
Purchase all the easily perishable foodstuffs at the end of your shopping right before heading for the check-out. Pack the perishables straight into a cool-box or cool-bag or wrap them in something thick, blanket, jacket or sweater. Place frozen cooling elements on top and once at home, first unpack the perishables into the fridge or freezer.
Temperatures inside the fridge show spatial variations because the cold air produced at the rear panel sinks and temperature increases with distance to the cold rear panel. Perishable products should be stored at zero degrees, which in most fridges is near the rear panel and above the vegetable box (picture, page 36). In the top tray and in the door the temperature can vary between 8 to 15 °C, which is a very large difference.
SIGHI Cookbook Introduction 35
For Bad Days
SIGHI Cookbook For Bad Days 37
This chapter gives particularly well tolerated dishes...
1) ...to start the experimental diagnostic elimination diet.
2) ...to quickly get back to a symptom-free state. These recipes are not for long-term use, only for between 2 to 7 days maximum (unless specified by a specialist) During this time, if no other medical condition is involved, the symptoms should decrease or completely disappear.
Rice diet
Recipe for 1 portion Free from gluten and lactose, low salicylates, low fructose
4 dl water Bring to a boil some salt without iodine or fluoride Add.
165 g = 2 dl white rice Add.
Stirring occasionally until the rice is cooked. Cooking time according to package instructions, approx. 12-22 min.
Important remarks
Eat the cooked rice immediately, otherwise cool it quickly and either keep in the fridge or freeze. Do not keep for any longer than 12 hours in the fridge.
During the rice diet (restricted to a few days), only eat the rice with salt (without iodine or fluoride), with water to drink, with perhaps a little sugar added. Do NOT use any seasoning, herbs, sauces, sweets, chewing gum or similar products, ingredients or additives during the limited phase of diagnostic elimination diet This also applies to in-between meals or snacks. Certain restoratives, nutritional supplements and medicines are also not tolerated, in many cases. Do not stop taking any medicines without first discussing this with your doctor.
Only rice grains of the rice plant (Oryza sativa) are used for the rice diet. Diverse types of grain types which are sold as “wild rice” for example, are not botanically related and should not be used in the rice diet. “Spelt rice” is also not rice.
De-husked white rice is favored for the rice diet rather than the parboiled or fullgrain rice. Basmati, jasmine and red rice are not recommended for those with salicylate intolerance.
38 SIGHI Cookbook For Bad Days
SIGHI Cookbook Breakfast 43
Breakfast
Muesli variations
Variety of cereals and fruit, prepared and freshly mixed every day
If lactose intolerant, use only lactose-free dairy products
Selection of possible ingredients
Milk: cow-, goat-, ewes milk either pasteurized or UHT
Plain curds
(Possibly a little yoghurt)
Tolerated fruit juices or -drinks (see tolerated list page 26ff. Without preservatives or added color, no citrus fruit etc.): cranberry, peach, apricot, sour cherry, (grapes)
Millet flakes (those vacuum packed in cardboard boxes taste the best)
Spelt flakes
Oat flakes
Possibly: Cornflakes (preferably without added folic acid and malt)
Rice Krispies (added malt and folic acid are not always well tolerated)
Sweet chestnut flakes or puree (only when without incompatible ingredients)
Hemp seed flour
Hemp seed flour protein powder
Macadamia nuts
Coconut, fresh or desiccated
Apple
Cranberries
Cherries
Blueberries
Blackberries
Red/blackcurrants
Persimmon, sharon fruit
Melon
Apricots (not sulfurized, no preservatives when dried)
Peaches
Nectarine (Grapes)
(Mango)
Jams or syrup made from tolerated fruits (without added color, preservatives and best without citric acid)
Sugar
Maple syrup
Agave syrup
Honey
Preparation
Mix the ingredients to taste and eat cold. Possibly let them soak before using.
Variation
Cook the oat flakes by soaking in hot water or by cooking in milk and or water.
44 SIGHI Cookbook Breakfast
Sauces, Dips, Bouillon
SIGHI Cookbook ─ Sauces, Dips, Bouillon 49
Béchamel sauce (basic recipe for white sauce)
Recipe for 4 people (5 dl) Free from gluten. Low-la ctose variation possible
approx. 4 tbsp butter = 40 g Melt in a saucepan on a medium heat.
approx. 4 tbsp = 40 g spelt flour, preferably ancient spelt
Whisk flour and butter on a low heat for 1-3 min.
The flour should not be allowed to brown or darken but remain a light or golden color.
5 dl milk Add slowly while whisking strongly. Allow to cook.
2-3 pinches salt without iodine / fluoride Season.
(very little pepper)
(very little nutmeg)
Material
Whisk
Remarks
Allow to cook gently while whisking strongly on a low heat.
One of the two components (roux or liquid) should be cold when whisking, the other warm.
If any lumps are left at the end of cooking, either strain them out or use an electric mixer to break them up.
This is a very versatile sauce which can be used for pasta, to pour over cauliflower, for lasagna, for a bake, (soufflé) gratin, as filling for savoury pie / stuffed pasties, as a soup basis (only use 30 g each flour and butter) and also as a basis for various sauces.
Variations
Low in lactose: Use lactose-free milk or a tolerated self-made vegetable broth (page 62f). Replace butter with rapeseed oil or Albaöl®.
Gluten-free: Use gluten-free flour or starch.
50 SIGHI Cookbook ─ Sauces, Dips, Bouillon
Soups
SIGHI Cookbook Soups 67
Vegetable soup with curd cheese dumplings
Recipe for 4 servings (Gluten and lactose-free variation possible)
Ingredients for the soup:
plenty tolerated vegetables at discretion: carrots, parsnips, cabbage, broccoli, zucchini / courgettes, white onion, sweetheart cabbage, little celeriac / stalk celery
some tolerated veg. bouillon, page 62f, or salt without iodine / fluoride
approx. 8 dl water
Ingredients for the dumplings:
250 g low fat curds
50 g Spelt flour, preferably ancient spelt, or rice flour or starch
2 egg yolks
some sprigs basil
some salt without iodine/fluoride
some sweet pepper powder (poss. little finely ground pepper)
Remarks
Wash and cut into chunks.
Add to the boiling bouillon.
Cook covered on a low heat for 1530 min.
Mix the ingredients to a dough. Using two spoons form into dumplings, drop carefully into the soup and cook for 10 min.
Choose tolerated bouillon! This should not contain any glutamate, hydrolyzed protein, yeast extract, meat extract, salt with iodine / fluoride or any other incompatible ingredients.
Careful with hot seasonings as these are not well tolerated.
Rice flour and starch do not stick together as well as spelt flour and should only be used if spelt is not tolerated, e.g. due to coeliac disease or gluten sensitivity
For lactose intolerance, use lactose-free curds (if available without preservatives).
Variation
First sauté the vegetables in 1 tbsp hot rapeseed oil then later add bouillon.
68 SIGHI Cookbook Soups
Salads, Salad Dressings
SIGHI-Rezeptsammlung ─ Salate, Salatsaucen 75
Chicken breast fillets on lambs lettuce
Recipe for 4 servings
Free from gluten. Lactose-free variation
approx. 200 g lambs lettuce Carefully wash, prepare.
approx. 200 g chicken inside fillets
2 pinches salt without iodine/fluoride
some sweet pepper powder
some butter or olive oil
2 tbsp white vinegar 4.5 %
4 tbsp olive oil or rapeseed oil
some sweet pepper powder if desired culinary herbs
4 tbsp goat cream cheese (or cottage cheese without incompatible additives)
poss. 2 hardboiled eggs: only use the chopped egg yolks
Season the meat. Fry until crisp. Let cool a little.
Mix. Prepare the salad leaves on plates. Add the sauce. Fillets cut in strips and arrange over the salad.
SIGHI Cookbook Salads, Salad Dressings 83
Meat & Fish
SIGHI Cookbook Meat & Fish 89
Sliced meat “Zurich style” (Geschnetzeltes)
Recipe for 4 servings (Gluten and lactose-free variation possible)
2 tbsp olive oil / high temperature oil
ca. 600 g sliced meat, cut into small thin strips: expensive quality, tender cuts, veal, beef, pork or poultry suitable for quick frying
1 tbsp butter/ olive oil
1 white onion, chopped
½ tsp salt without iodine or fluoride
1-2 tbsp spelt flour or starch
1 dl histamine-free white wine
some seasoning: e.g. salt without iodine/fluoride, sweet pepper powder, rosemary, thyme, parsley, lemon thyme, lemon balm
1-2 dl water with tolerated bouillon, p. 62f or roasting sauce p. 65
1 dl milk or cream without additives
1 dl cream without additives
Fry small amounts at a time in the hot oil for approx. 3 min on high heat, turning occasionally until browned. Remove and keep warm.
Heat in the same frying pan.
Add and fry on a medium heat, until glazed.
Sprinkle over mixture. Mix in.
Add and cook until reduced by half.
Mix the seasoning into the liquid. Add to pan and fry quickly. Add the fried meat.
Continue to fry whilst stirring on a low heat for a few minutes. If necessary add a little water.
Whisk until half stiff and add to the pan.
some chopped parsley Spread over as garnish
Remarks
Only fry a small portion of meat at a time so that the base of the frying pan is just covered, otherwise the heat would not be even enough, the meat would begin to dry out and turn tough.
Cheaper cuts require somewhat longer frying time and need to be braised in the liquid so that it tenderizes. Braising time: veal and poultry 5-8 min, pork 1520 min, beef 30-40 min Ask your butcher for his advice
Traditionally served with crisp fried potato Rösti (page 101).
Sliced meat in Switzerland is called Geschnetzeltes.
SIGHI Cookbook Meat & Fish 91
Carbohydrates, Side Dishes
SIGHI Cookbook Carbohydrates, Side Dishes 99
Vegetable risotto
Basic recipe for 4 servings* Free from gluten and lactose
½ white onion
½ garlic clove
1 tbsp rapeseed oil or olive oil
Chop finely. Fry in oil until glazed.
approx. 300 g tolerated seasonal vegetables, page 204, chop finely Add.
Mix in to coat. 250 g = 3 dl medium grain rice
6-7 dl water Add to pan.
2 tbsp salt without iodine/fluoride
discretion fresh or dried culinary herbs
Season.
Keep stirring slowly on a low heat until the rice has attained the right consistency.
If necessary add a little more water.
Cooking time according to package instructions. Varies by rice type (mostly approx. 12-22 min ).
*) 1 portion as side dish = approx. 50-80 g = approx. 1 dl = approx. ½ cup;
1 portion as main course = approx 100-120 g
Remarks
When using different vegetables, stagger them so that those taking longest to cook are added first.
SIGHI Cookbook Carbohydrates, Side Dishes 107
Vegetable Side Dishes
SIGHI Cookbook Vegetable Side Dishes 111
Steamed zucchini / courgette
Recipe for 4 servings Free from gluten and lactose
some water Fill to the insert level of a pan.
ca. 800 g zucchini / courgettes Wash.
Slice or cut into chunks
some savory or herbes de Provence, fresh or dried Sprinkle over.
2 pinches salt without iodine/fluoride
(poss. some coriander)
Cook covered on a high heat until boiling then reduce the heat. Cook for a further 5-10 min until done.
Keep the cooking water to use as soup, to drink or for a sauce.
Material
Cooking pan with an insert if available. Alternatively: microwave.
Fried zucchini / courgette with vinegar
Recipe for 4 people Free from gluten and lactose
4 tbsp olive oil Wash the vegetables.
ca. 1 medium zucchini / courgette, in winter substitute pumpkin
poss. 1 sweet pepper
poss. some cauliflower
(poss. little powdered garlic)
Cut into chunks. Fry in a frying pan in hot oil. Turn occasionally.
Fry with
2 splashes histamine-free white wine or sparkling wine Add a dash.
Cook, uncovered on medium heat.
discretion fresh or dried culinary herbs, e.g. basil, rosemary, thyme, savory, oregano
2 pinches salt without iodine/fluoride
ca. 6 tbsp white vinegar 4.5 %
Serve cold as a starter, side dish or mix into a salad.
Add and mix well Let cool.
Put in the fridge to marinate.
118 SIGHI Cookbook Vegetable Side Dishes
Main Courses
SIGHI Cookbook Main Courses 125
Boiled beef soup
Recipe for 4 servings Free from gluten and lactose
1 small white onion
1 bay leaf
1-2 cloves
2 tbsp rapeseed oil / olive oil
1 piece =500 g boiling beef, lean or streaky poss. 1-4 soup bones with marrow approx. 5 dl water Add. Meat should be covered half with water. some salt without iodine/fluoride Add.
Peel the onion. Cut in half. Stick it with the bay leaf and cloves. Fry quickly in a frying pan or pressure cooker together with the meat and bones in hot oil.
Cook in the pressure cooker for 40 min, in a normal pan 1½ h In the meantime: discretion tolerated vegetables: e.g. carrots, zucchini / courgette, parsnip, sweet peppers, white cabbage, (little garlic)
Prepare. Chop Vegetables with a longer cooking time, cut much finer than those which need less. ca. 400-800 g potatoes
Allow the pressure cooker to cool down before removing the lid.
1 tbsp tolerated veg. bouillon, page 62f Add potatoes and vegetables. Season. (poss. little pepper)
Cook for a further 6 min in the pressure cooker, or in a normal pan 20-30 min. some parsley, fresh, dried or frozen Sprinkle over before eating.
This is a nutritious soup, suitable for a healthy main course.
Material
Pressure cooker is an advantage. In a normal pan, cooking time is much longer (approx. 2 hours).
Variation
Many cook the vegetables equally long or even longer than the meat, adding salt after cooking so that the bouillon gets a strong taste. A shorter cooking time is vitamin-friendlier. The boiled beef should be cooked long enough, otherwise it remains tough.
126 SIGHI Cookbook Main Courses
Travel, Picnic
SIGHI Cookbook Travel, Picnic 153
Fresh cheese, tortilla chips, raw vegetables
Recipe for 1-2 servings Free from gluten
1 small pack tolerated tortilla chips or salted potato crisps
1 piece mozzarella, curds, goat cream cheese, spreadable fresh cheese (no preservatives, thickeners, stabilizers, iodine )
discretion tolerated raw veg.: e.g. sweet peppers, sweet pointed peppers, carrots, cucumber, fennel, Belgian endive = chicory, leafy salads (no rocket), Chinese cabbage, stalk celery, radish, long radish, zucchini = courgette, red/white cabbage, green asparagus, cooked beetroot
Wash and prepare the vegetables.
These ingredients for a picnic can usually be found in any supermarket. After purchase, keep the dairy products cool or eat as soon as possible.
Material
Possibly pocket knife.
Variation
As dessert, an apple or other tolerated fruit, berries in season, (page 205).
Remarks
Only buy potato crisps or tortilla chips without flavor enhancers (glutamate, yeast extract) and without iodized salt.
Cottage cheese is in principle suitable, too. However, according to country, the most cottage cheeses contain incompatible thickeners (guar gum E412, locust bean gum E410, carrageenan E407), occasionally also preservatives, savory enhancers or iodine. Choose a tolerated product.
154 SIGHI Cookbook Travel, Picnic
Party Snacks, Cold Buffet
SIGHI Cookbook ─ Party Snacks, Cold Buffet 159
Pretzels
Recipe for 1 baking tray (Lactose-free variation possible)
100 g butter
280 g spelt flour, preferably ancient spelt
½ packet* cream of tartar E336
1 dl milk
1 pinch salt without iodine/fluoride
1 egg yolk
Knead into a thick dough
Immediately work on the dough.
Roll out to approx. 4-5 cm thick.
Cut into strips of approx. 15-20 cm.
Brush the top of the strips.
some salt without iodine/fluoride Sprinkle over.
some caraway seeds
some sweet pepper powder
some dried culinary herbs, e.g. herbes de Provence
Place on baking paper onto a baking tray
Sprinkle over the strips.
Bake in the oven middle at 160-175 °C until golden brown
Material
Rolling pin, oven, baking tray, pastry brush.
Variations
Cheese spirals: Roll the dough thin. Thinly spread with goat cream cheese, sprinkle with salt and dried herbes de Provence. Place a second rolled out dough of the same size over the first and press down well.
Cut into strips of approx. 15-20 cm and turn them into spirals.
*) See chapter "Abbreviations and definitions".
162
SIGHI Cookbook ─ Party Snacks, Cold Buffet
Baked Bread and Pastries
SIGHI Cookbook ─ Baked Bread and Pastries 165
Flat bread
Recipe for 1 loaf Free from gluten and lactose
500 g rice flour and / or maize flour
2 tsp salt without iodine / fluoride
poss. ½ packet cream of tartar, E336 (approx. 9 g)
5 dl mineral water with high carbon dioxide
Mix well in a bowl
Immediately pour onto a baking sheet on a baking tray (thick liquid).
Place in the middle of a cold or pre-heated oven Bake for 30-40 min with upperand bottom heat at approx. 200 °C (fan 180 °C)
If using gluten-free flour, check the ingredient list carefully for incompatible ingredients, e.g. lupin flour, guar gum etc.
Material
Oven, baking tray, baking paper.
Quick spelt bread with curds
Recipe for 1 bread
500 g spelt flour, preferably ancient spelt
2 tsp salt without iodine/fluoride
1 packet cream of tartar E336, 18 g
125 g curds
Mix well in a bowl.
Add to the flour and mix quickly to a thick liquid dough 4 dl milk or water
Immediately place the dough into a buttered or non-stick loaf pan. Formation of bubbles should take place in the loaf pan, not in the bowl, as the dough collapses somewhat when on filling.
Place into the cold oven, second shelf from bottom. Bake for 60 min at 200 °C (fan 180 °C) with both upper and bottom heat. Remove from the form, replace back onto the grill tray for a further 15 min so that the bread is crusty all round. Remove and allow to cool.
Material
Oven, loaf pan.
166 SIGHI
Cookbook ─ Baked Bread and Pastries
Sweets, Desserts
SIGHI Cookbook Sweets, Desserts 191
Cinnamon apple
Recipe for 4 servings Free from gluten. Low in lactose
2 apples, sour types
1 handful (raisins, not sulfurized, no additives) or dried cranberries
ca. 4 tbsp = 40g butter
some sugar
(very little cinnamon)
(1 pinch vanillin sugar)
poss. little pomegranate juice or verjuice
Variation
Garnish with full-cream curds and mint leaves.
Remove the core and cut into small pieces. Fry quickly in a little butter.
Season. Serve warm or cold.
Eat with tolerated crème caramel (page 194) and sablés (page 187).
Baked compote crumble
Recipe for 4 servings Low in lactose. Gluten-free variation possible
ca. 400-600 g apples, peaches, nectarines, blackberries or blueberries
100 g spelt flour, preferably ancient spelt, or rice flour
100 g sugar
75 g butter
Fill an oven proof dish with the sliced fruit or berries (approx. 35 cm high)
Mix the flour and sugar well. Rub in the butter to make the crumble then put this over the fruit
Pre-heat the oven to 180 °C and bake for approx. 20 min on the middle shelf until golden brown.
Material
Oven, ovenproof dish.
Variations
Mix oats or millet flakes into the crumble. Can also be used for crumble cake
SIGHI Cookbook Sweets, Desserts 193
SIGHI Cookbook Appendix 203
Appendix
Swiss seasonal table of tolerated vegetables
Artichokes
Asparagus
Beetroot
Black salsify
Bok choy, pak choi
Broccoli (Bush beans)
Butterhead lettuce
Carrots
Cauliflower
Celeriac
Chicory, endive
Chinese cabbage (Chives)
Courgette, zucchini
Cucumber
Early potatoes
Endive salad
Fennel (Garlic)
Iceberg lettuce
Jerusalem artichoke
Lambs lettuce
Main crop potatoes
Oak leaf lettuce
Parsley
Parsley root
Parsnips
Peppers
Pumpkin, squash
Radish
Radish, long white
Red/blue cabbage
Salads, leafy
Stalk celery
Sugar salad
Sweet corn
White cabbage
White onion
(Wild garlic)
204 SIGHI Cookbook Appendix
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