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Grateful thanks to everyone who has helped and contributed financially to make this book possible. Special thanks to: Editing:

Brigitte Lamprecht, Dr Cornelia Blanke

Translation:

Jim Cowper, Heinz Lamprecht

Proofreading: English: Chantal Britt. German: Priska Lamprecht, Willi Lamprecht Recipe ideas:

Dr Cornelia Blanke, Claudia Stierli, Marie-Anne Scherrer

Cover design: Dagmar Bense


Mast-Cell-Friendly and Low-Histamine Cooking Diet Guidance and Recipes from the Swiss Interest Group Histamine Intolerance (SIGHI) By Heinz Lamprecht

Publisher: Pro BUSINESS Verlag, Berlin, Germany. June 2015


Library Information of The German National Library The German National Library listed this publication in the German National Bibliography The detailed Bibliography Data can be found on the Internet at http://dnb.d-nb.de Heinz Lamprecht (author), Swiss Interest Group Histamine Intolerance – SIGHI (editor) Mast-Cell-Friendly and Low-Histamine Cooking Diet Guidance and Recipes of the Swiss Interest Group Histamine Intolerance (SIGHI) German original title: Mastzellenfreundliche und histaminarme Küche Diätanleitung und Rezeptsammlung der Schweizerischen Interessengemeinschaft Histamin-Intoleranz (SIGHI) Berlin: Pro BUSINESS 2015 ISBN 978-3-86386-748-5 1. Printing 2015 © 2015 by Pro BUSINESS GmbH Schwedenstraße 14, 13357 Berlin All rights reserved Produced and published by: Pro BUSINESS GmbH Printed on age resistant paper Printed in Germany www.book-on-demand.de Photos: Heinz Lamprecht, Claudia Stierli Cover design: Dagmar Bense Translation: Jim Cowper, Heinz Lamprecht www.histaminintoleranz.ch


SIGHI Cookbook ─ Foreword

Foreword

5


6

SIGHI Cookbook ─ Foreword

Dear Readers Have you recently been confronted with the diagnosis Histamine Intolerance or Mast Cell Activity Syndrome? 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, work for example, or because you find little time to freshly prepare and cook every daily meal. This recipe book with predominantly quick and easy-to-prepare recipes aims to help you make the necessary dietary changes. A rich variety of welltolerated dishes will make for a varied, tasteful and balanced diet. 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 Lamprecht


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


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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


SIGHI Cookbook ─Contents

Carbohydrates, Side Dishes

11

99

Jacket potatoes ...................................................................................... 100 Fried grated potatoes, “Rösti” ............................................................... 101 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


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SIGHI Cookbook ─ Contents

Artichokes .............................................................................................. 120 Raw vegetables ...................................................................................... 121 Steamed endive or bok choy ................................................................. 122 Fried endive / chicory ............................................................................ 122 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


SIGHI Cookbook ─Contents

Travel, Picnic

13

153

Fresh cheese, tortilla chips, raw vegetables .......................................... 154 Sandwich, cooked ham plus raw vegetables.......................................... 155 Grilled corn on the cob and baked potato ............................................. 156 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


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SIGHI Cookbook ─ Contents

Apple pie ................................................................................................ 182 Blueberry muffins .................................................................................. 183 Sweet chestnut cake .............................................................................. 184 Linzer cake ............................................................................................. 185 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


SIGHI Cookbook ─ Introduction

Introduction

15


16

SIGHI Cookbook ─ Introduction

Abbreviations and definitions ()

The ingredients in brackets may be badly tolerated for a small subgroup of very sensitive or salicylate-intolerant people. If necessary limit the amounts or leave them out.

Approx.

Approximately

Blanching

Quick boiling of raw vegetables or fruit for up to a few minutes, depending on type and size. Then quickly chilled with cold water to stop the cooking process. To lower the loss of vitamins, the water should be lightly salted. Blanched vegetables are excellent for freezing if not immediately consumed. Shake gently to remove excess water before packaging for freezing. Will also keep for 2-3 days in the fridge.

Ca.

Circa, approximately

Cup

Unit of measurement, which may vary according to country, region or cookbook. Approximately 240 ml.

Dash

Small amount of liquid coming out of a bottle that you tilt quickly for a short moment.

dl

Deciliter. 1 dl = 1/10 liter = 100 ml

Deglazing

Adding a small amount of liquid such as wine, bouillon, juice, verjuice or water into a hot dry pan with browned roasted food. This immediately cools down the pan, stops browning and dissolves browned food residues. The result is a tasty brown liquid to flavor sauces, soups, and gravies.

f

Plus the following page (in page numbering)

ff

Plus the following pages (in page numbering)

Firm to the bite, al dente

Consistency of rice or pasta that is cooked exactly so that it has a bit of bite to it.

h

Hours

min

Minutes

ml

Milliliter. 1000 ml = 1 Liter. 100 ml = 1 dl.

p.

Page


SIGHI Cookbook ─ Introduction

17

Packet

The small packets or sachets containing about 18 g of baking powder, which corresponds to the amount required for 500 g flour, or vanillin sugar packets containing about 8 g of sugar for 500 g flour or 5 dl liquid. There may be product-specific variations of these quantities due to varying amounts of fillers (starch, sugar) or other ingredients. Follow the manufacturer’s instructions.

Poaching

Cooking submerged in liquid at temperatures far below the boiling point (approx. 70-85 °C).

Poss.

Possibly. Ingredient is optional, can be added or left out.

Simmering

Cooking just below the boiling point (at approximately 85-100°C). Bring the liquid to a boil and then reduce the heat to a point where the formation of bubbles has almost ceased.

tbsp

Tablespoon, level tablespoon, approx. 15 ml. Spoon filled and levelled to the edge. This definition still refers to the old, deeper spoons. Modern spoons are much smaller and contain between 7.5 and 10 ml. Note: To determine the actual capacity of your spoons, weigh ten spoons of water on your kitchen scales and divide the amount in grams by ten. This number corresponds to the capacity in ml. Sets of measuring spoons – some of them marked with milliliter scale – can be bought in many stores.

tsp

Teaspoon, level teaspoon, approx. 5 ml. This is based on the older type spoons. The modern spoons are much smaller and contain approx. 2.5 ml only.


18

SIGHI Cookbook ─ Introduction

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 activity 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


SIGHI Cookbook ─ Introduction

19

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: http://www.histaminintoleranz.ch http://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) 2) 3) 4) 5)

Differential diagnosis by an allergist Diagnostic elimination diet Provocation tests Reintroduction of a diverse diet 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

23

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.


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SIGHI Cookbook ─ Introduction

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.


26

SIGHI Cookbook ─ Introduction

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

Purchase raw fresh meat, unseasoned and unmarinated. Prepare the food yourself and make sure that the meat is always kept chilled.

Meat that has been chopped very finely or made into e.g. meat loaf, spreads, cold cuts, mince, sausages, pâté, etc.

(Possibly cooked ham according to ingredients) Egg yolk

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.

Freshwater fish, absolutely freshly caught (or frozen if not stored for long and if quickly defrosted)


SIGHI Cookbook ─ Introduction

27

Dairy products All cheeses except fresh cheese: e.g. matured, soft, processed cheese, mold cheeses, blue-veined cheeses

Milk: pasteurized milk, UHT milk, very fresh raw milk, cream without additives

Cream with additives

Natural fresh cheese: paneer, mozzarella, curds, ricotta, mascarpone, cream cheese, (cream cheese preparations only if without incompatible ingredients, see page 29)

Soy milk Be cautious with yoghurt, soured cream, crème fraîche, raw milk, rice milk and oat milk. Carbohydrates, grains, baked goods

Tolerance of grains is inconsistent, depending on the individual thresholds and other influencing factors. Wheat germ, buckwheat

Rice, corn, millet, oats

Possibly, certain modern grain types, especially wheat

“Ancient” grain varieties: e.g. ancient spelt, einkorn, emmer, khorasan wheat (Kamut®)

Poss. yeast and sourdough bread which has a long preparation time (especially light and aromatic types) Poss. baking powder plus other additives

Potatoes (In case of salicylate sensitivity, peel and soak first in water) Cream of tartar, E336, potassium bitartrate, potassium hydrogen tartrate

Vegetables, mushrooms Those who react sensitively to salicylates and benzoates will most likely not tolerate well the vegetables we classified as tolerable (especially their skins). Sauerkraut, pickled vegetables, spinach, mushrooms, tomatoes (also ketchup, tomato juice etc.), avocado, eggplant = aubergine, kohlrabi

Nearly all other vegetables, fresh or frozen

Pulses: lentils, beans, soy (also soy products like tofu, soy milk etc.)

Allergy sufferers: pay attention to possible cross reactions

Poss. only in small amounts: garlic, onion, leeks, wild garlic, savoy cabbage

(Poss. green beans and peas in small quantities?)


SIGHI Cookbook ─ Introduction

35

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 ─ For Bad Days

For Bad Days

37


38

SIGHI Cookbook ─ For Bad Days

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 Add. or fluoride 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.


SIGHI Cookbook ─ Breakfast

Breakfast

43


44

SIGHI Cookbook ─ 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

Coconut, fresh or desiccated

Plain curds

Apple

(Possibly a little yoghurt)

Cranberries

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)

Cherries Blueberries Blackberries Red/blackcurrants Persimmon, sharon fruit

Millet flakes (those vacuum packed in cardboard boxes taste the best)

Melon

Spelt flakes

Apricots (not sulfurized, no preservatives when dried)

Oat flakes

Peaches

Possibly: Cornflakes (preferably without added folic acid and malt)

Nectarine

Rice Krispies (added malt and folic acid are not always well tolerated)

(Mango)

Sweet chestnut flakes or puree (only when without incompatible ingredients) Hemp seed flour Hemp seed flour protein powder Macadamia nuts

(Grapes) 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.


SIGHI Cookbook ─ Sauces, Dips, Bouillon

Sauces, Dips, Bouillon

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50

SIGHI Cookbook ─ Sauces, Dips, Bouillon

Béchamel sauce (basic recipe for white sauce) Recipe for 4 people (5 dl)

Free from gluten. Low-lactose variation possible

approx. 4 tbsp butter = 40 g

Melt in a saucepan on a medium heat.

approx. 4 tbsp spelt flour, pref- Whisk flour and butter on a low heat for = 40 g erably ancient 1-3 min. spelt The flour should not be allowed to brown or darken but remain a light or golden color. 5 dl milk 2-3 pinches salt without iodine / fluoride (very little pepper) (very little nutmeg)

Add slowly while whisking strongly. Allow to cook. Season. Allow to cook gently while whisking strongly on a low heat.

Material Whisk Remarks 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.


64

1) Blender

SIGHI Cookbook ─ Sauces, Dips, Bouillon

2) Finely chopped vegetables

3) Drying in the oven

4) dried vegetables

5) Mixing with salt

6) Finished vegetable bouillon powder


SIGHI-Rezeptsammlung ─ Salate, Salatsaucen

75

Salads, Salad Dressings


82

SIGHI Cookbook ─ Salads, Salad Dressings

Chinese cabbage salad Recipe for 4 servings

Free from gluten. (Lactose-free variation)

200-300 g Chinese cabbage

Cut into strips.

4 portions salad dressing, page 76ff Pour over. Mix. A head of Chinese cabbage will keep for several days in the fridge. Variation (Add some chives or sprouted radish seeds.) Garnish with radish and mozzarella. Add a little curds and either spread over or mix into the salad.

Cauliflower salad Recipe for 4 servings approx. 800 g cauliflower some water 2 pinches salt without iodine/fluoride

Free from gluten and lactose Wash and separate into florets. Place on an insert in the cooking pan with enough water. Sprinkle with salt. Cook with the lid slightly open until firm to the bite. If using a pressure cooker, cook as per the manufacturer’s instructions, ½ to 1 min. Wait until cooled.

4 tbsp white vinegar Add. 4.5 % Mix well. 4 tbsp rapeseed oil Season with salt. poss. little caraway seeds Best left for a few hours in the fridge to develop. Stir occasionally adding a little more white vinegar if needed. Although cauliflower can be eaten raw, it is easier to digest when cooked.


SIGHI Cookbook ─ Meat & Fish

Meat & Fish

89


SIGHI Cookbook ─ Meat & Fish

93

Breaded escalope, piccata Recipe for 2-4 people 1 handful spelt flour, preferably ancient spelt 1-2 egg yolks 2 tbsp water or milk

Lactose-free variation Spread over a flat plate. Whisk on a 2nd flat plate.

2 handful spelt breadcrumbs / ground up tolerated Spread over a 3rd flat plate. spelt bread, page 165ff 4 escalopes or other suitable cuts from: pork, beef, veal, poultry, vegetables some salt without iodine/fluoride, (pepper)

Season both sides of the meat.

Turn the meat first in the flour, then the egg, then the breadcrumbs to coat lightly. plenty ghee or olive oil

Heat in frying pan.

When the oil is hot, put the escalopes into the pan. Fry on a high/medium heat. Turn carefully. Cooking time depends on the thickness, type and storage of the meat. some parsley Serve hot.

To garnish.

Variation Put the raw meat between cling films, flatten with a rolling pin to make it tender. Apart from meat, thinly sliced zucchini / courgette, pumpkin, beetroot, celeriac or parsnips may also be used but they may require to be pre-cooked before dipping in the breadcrumbs etc. Remarks It is very important to use enough oil so that the heat between the pan base and the breadcrumbs is transferred evenly. Lack of oil will burn some of the breadcrumbs when directly in contact with the base of the pan, the rest will remain light in color. Good timing is important: The breaded escalopes should not lay around but should go straight into the hot oil otherwise the breading will not stick well. If the oil is not hot enough at the start, the escalopes will soak up the oil. Do not allow the oil to overheat. Place the cooked escalopes on kitchen towel to remove the surplus oil.


SIGHI Cookbook ─ Carbohydrates, Side Dishes

Carbohydrates, Side Dishes

99


SIGHI Cookbook ─ Carbohydrates, Side Dishes

101

Fried grated potatoes, “Rösti” Recipe for 4 servings

Free from gluten. Low in lactose

6 tbsp = 60 g ghee poss. 1 white onion poss. 2 carrots Approx. 100 g tolerated cooked ham (without Chop finely. yeast extract, glutamate, hydro- Fry in hot oil/fat in a wide frying pan. lyzed protein, smoke, E407) 800 g – 1 kg jacket potatoes, cold, page 100

Peel, grate roughly and add to the frying pan. 1 tsp salt without iodine/fluoride Sprinkle over some salt. Fry on a medium heat, turning frequently for 10-20 min until golden brown. Flatten down with a wooden spatula to make a cake form. Fry for a further 10 min without turning until a golden brown crust has formed. Place a plate or lid, same circumference as the frying pan, over the pan. Hold firmly and flip the pan over. The potato should be in one piece on the plate. Return the frying pan to the stove and slide the Rösti carefully in one piece back into the frying pan to fry the other side until golden brown. Material Grater. Variation Grate and fry, raw or half-cooked potatoes. (Takes a little longer.) Suitable to serve with Sliced meat “Zurich style” (page 91).


SIGHI Cookbook ─ Vegetable Side Dishes

Vegetable Side Dishes

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112

SIGHI Cookbook ─ Vegetable Side Dishes

Glazed carrots Recipe for 4 servings

Free from gluten. Lactose-free variation

approx. 800 g carrots, medium/small Wash, peel, cut lengthwise into quarters then into 3-5 cm long sticks. approx. 20 g ghee / Albaöl®

Warm in a pan or frying pan.

1 tbsp sugar

Add to the melted butter. Add with the carrots and cook on a medium heat until the sugar begins to caramelize.

some salt without iodine/fluoride poss. 1 splash histamine-free white wine / sparkling wine 1-2 dl water

Add.

poss. a few caraway seeds

Add.

Cook, covered for approx. 3-7 min until soft. Remove the lid and cook the liquid until it becomes syrupy. discretion chopped parsley or other herbs

As garnish.

Steamed fennel Recipe for 4 servings

Free from gluten. Lactose-free or low in lactose

some water

(1-2 cm high) in a cooking pan.

approx. 800 g fennel

Wash, quarter and put cut side up in the pan.

2 pinches salt without iodine/fluoride or tolerated bouillon, page 62f Sprinkle. Cook covered on a medium then low heat for approx. 20-30 min until the required tenderness is reached (fork test). Variations Add flaked butter on top of the fennel. Cook in a pressure cooker with insert (short cooking time).


SIGHI Cookbook ─ Main Courses

Main Courses

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130

SIGHI Cookbook ─ Main Courses

Asparagus risotto Recipe for 4 servings

Free from gluten. Lactose-free variation

2 tbsp rapeseed oil or butter

Warm up in a pan.

½-1 white onion, chopped

Add and fry whilst stirring.

250 g = 3 dl risotto rice, short grain rice

1 dl histamine-free white wine / sparkling wine / grape juice or water Add a dash. 6-7 dl water ca. 10 stems green asparagus

Add. Prepare.

Peel the bottom half of the asparagus to remove the woody outer skin. Cut the asparagus into 2 cm-long pieces, (cut the lower woody tougher spear a bit smaller so that they cook equally with the longer upper pieces) Put the asparagus tips aside and place the rest into the cooking rice 1 tsp salt without iodine/fluoride

Add.

Cook, stirring occasionally for a further 20 min until the rice is cooked and creamy. Taste towards the end of cooking. The rice should be nutty. Add the asparagus tips 10 min before the end of cooking, stirring very gently. if desired cream without additives or mascarpone

To refine.


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SIGHI Cookbook ─ Main Courses

Leafy endive with ham and potatoes Recipe for 4 servings *

Free from gluten. Low in lactose

1 dl olive oil

Warm up in a large pan.

2 white onions, chopped (poss. little powdered garlic) approx. 200 g tolerated cooked ham (without yeast extract, glutamate, seasoning, smoke Fry in the hot oil stirring well. flavor, E407) approx. 600 g potatoes, cut into small cubes (approx. 1 cm)

Add to the hot oil and fry, stirring on a low heat for 10 min.

2 to 4 dl histamine-free white wine / sparkling Splash in and let the alcowine hol steam off. 2-4 tsp caraway seeds ½ tsp salt without iodine/fluoride

Add.

approx. 1 kg leafy endive, endive or Belgian endive = chicory, according to season

Cut into strips. Wash in lightly salted and sugared water. Drain and shake dry. Add to the pan and cook covered for 10 min. Use: Hot as main course or side dish, lukewarm or cold as salad. Variation Add and mix in a small tin of sweet corn. Remarks *) The cut leaves require plenty of room in the pan until they are cooked. Large amounts should be cooked in portions. Leafy endive is a lightly bitter winter salad. The bitter substances are considered healthy. For those who do not like the bitter taste, put the endive in lightly salted and sugared water for 10 min to remove the bitter substance. However this way some of the vitamins and minerals will be lost.


SIGHI Cookbook ─ Main Courses

139

Ricotta-gnocchi Recipe for 4 servings 360 g spelt flour, preferably ancient spelt 80 g grated mozzarella 2 tsp = 10 g salt without iodine/fluoride 500 g ricotta 2 egg yolks 120 g curds

Mix together in a bowl. Add and mix to a smooth dough. Roll the dough into fingerbreadth rolls then cut into small pieces.

some butter / rapeseed / olive oil 1-2 small zucchini / courgettes 1 sweet pepper 2 pinches salt without iodine/fluoride

Fry the finely cubed vegetables in a high(poss. little powdered garlic) sided frying pan on a medium heat. In the meantime, bring approx. 6 dl water to a boil. Gently place the gnocchi into the just boiling water (portions), stir once to stop them sticking together. Let them cook until they rise, according to size, for a minimum of approx. 2 min. Remove the gnocchi with a slotted spoon and allow to drain. Add the gnocchi to the frying pan and mix with the vegetables, fry, turning them on a high heat for a short time. Variations Replace the vegetables by pumpkin and fry 2-3 sage leaves quickly in butter. Remarks Quicker and easier than recipes with potatoes. Dough does not stick.


SIGHI Cookbook ─ Travel, Picnic

Travel, Picnic

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SIGHI Cookbook ─ Travel, Picnic

157

Grilled vegetables in aluminum foil Recipe for 1 person

Free from gluten and lactose

discretion selection of tolerated vegetables, e.g. small potatoes, sweet potato, zucchini Wash and cut the longer / courgette, sweet peppers, carrot, cooking ones into small white onion, pumpkin, cauliflower, pieces, the quicker cookstalk celery, beetroot ing in larger pieces. discretion culinary herbs, fresh or dried, e.g. rosemary, sage, thyme, oregano, savory poss. little olive oil or ghee

Mix with the vegetables and wrap/seal in one or more aluminum foil packages.

1-2 portions dip, home-made, page 58ff

To serve with the vegesome salt without iodine/fluoride tables. Place the packs side by side on the barbecue until cooked. Perhaps check if they are done by opening the wrap. Be careful that no liquid can drip onto the embers or heating element (smoke emission). Material Aluminum foil, barbecue, fire, and possibly barbecue tongs.

Baked items Various home-baked items (page 165ff) are suitable to take along for a picnic, i.e. bread, vegetable quiche etc.

Salads Various salads (page 75ff) are suitable for picnics: e.g. fennel salad, carrot salad, beetroot salad, cucumber salad, sweet pepper salad, pasta salad, mixed salad etc. For salad leaves that go limp quickly, add the dressing just before eating.


SIGHI Cookbook ─ Party Snacks, Cold Buffet

Party Snacks, Cold Buffet

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162

SIGHI Cookbook ─ Party Snacks, Cold Buffet

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 some salt without iodine/fluoride

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. 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.


SIGHI Cookbook ─ Party Snacks, Cold Buet

163

Vegetable dips Crunchy sticks of raw vegetables to dip Vegetable sticks, per person

Free from gluten

120-180 g choice of tolerated raw vegetables: e.g. carrots, sweet peppers (red, yellow, green), fennel, mild radish, cucumber, stalk celery, zucchini / courgette, green Cut into sticks. peeled asparagus Place into a glass. 80-100 g various tolerated dips, home-made, page 58ff


SIGHI Cookbook ─ Baked Bread and Pastries

Baked Bread and Pastries

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172

SIGHI Cookbook ─ Baked Bread and Pastries

Cabbage strudel with ham Recipe for 1 strudel filling 500 g white cabbage

Lactose-free Slice finely with a vegetable slicer. Cook for approx. 5-10 min in a pan with a small amount of water (or in a large bowl in the microwave).

approx. 150 g tolerated cooked ham (without yeast extract, glutamate, hydrolyzed protein, E407) Cut into small pieces and add. some salt without iodine/fluoride

Sprinkle over.

little caraway seeds, turmeric Mix with the other ingredients. Spread onto the strudel dough, roll and bake as described on page 171.

Vegetable strudel with or without meat Recipe for 1 strudel filling 2-3 tbsp olive oil

Lactose-free Heat in a pan.

poss. 200 g sliced chicken / beef / veal / pork ½ white onion approx. 300 g tolerated vegetables as desired, finely chopped: e.g. white cabbage, zucchini / courgette, sweet peppers, sweet potato, sweet corn some salt without iodine/fluoride discretion herbs, sweet pepper powder, (pepper) Spread onto the strudel dough. Roll and bake as described on page 171.

Fry in the hot oil.

Add and cook until the vegetables are almost cooked.


SIGHI Cookbook ─ Baked Bread and Pastries

187

Sablés with cinnamon Recipe for 1 baking tray

Low in lactose. (Gluten-free possible)

150 g butter

Beat until foamy (soft and smooth).

50 g sugar (½ packet vanillin sugar) ⅓ tsp salt without iodine/fluoride 220 g spelt flour, preferably ancient spelt, or rice flour poss. few chopped macadamia nuts some granulated sugar each 1 pinch (cinnamon), salt without iodine/fluoride, vanillin sugar Cut into 5 mm thick slices.

Mix with the butter, stirring well. Add and knead to a dough. Let the dough rest for 30 min. Form two rolls of approx. 4 cm diameter. Roll the dough in the spiced sugar mixture. Let rest in a cold place for approx. 1 hour.

Bake on the middle shelf of the oven at 200 °C (fan 180 °C) for 10-15 min until light brown. The sugar on the edges should be lightly caramelized. Material Oven, baking paper, baking tray.


SIGHI Cookbook ─ Sweets, Desserts

Sweets, Desserts

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194

SIGHI Cookbook ─ Sweets, Desserts

Crème caramel Recipe for 7.5 dl, approx. 4 servings

Free from gluten. (Lactose-free variation)

poss. 1-2 egg yolks 1 dl milk or cream without additives

According to the firmness required: ▪ 25 g starch without egg for 1 crème 1 pinch salt without io- ▪ 40-50 g starch with egg for pudding dine Mix well in a small bowl. 25-50 g maize starch Set aside. 1 dl water 100-150 g sugar

Heat then set aside. Heat in a large cooking pan on a medium heat, without stirring, until the sugar melts and turns golden brown.

Immediately add 1 dl hot water to stop browning. (Careful, hot steam!) Continue cooking until most of the caramel has dissolved. 5 dl milk Add to the caramel stirring continuously. Add a small amount of the hot caramel, stirring strongly, to the cold mixture of egg, cream and starch. Return this to the pan. Cook for a short time, stirring continuously until the crème thickens. Immediately fill into small bowls. Let cool down then place in the fridge for at least 2 hours. Material Whisk, 4 small bowls. Remarks Never lick your fingers, spoon, scoop and then dip into the crème. The smallest trace of saliva can cause enzymatic decomposition of the starch. The crème will not set properly. Melted sugar is very hot and very sticky! To stir, use only wooden spoons, never plastic, but even better, do not stir at all. Caramel which darkened too much will be bitter. For lactose intolerance use lactose-free milk.


SIGHI Cookbook ─ Appendix

Appendix

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204

SIGHI Cookbook ─ Appendix

Swiss seasonal table of tolerated vegetables Jan Feb Mar Apr May Jun

Jul Aug Sep Oct Nov Dec

Jan Feb Mar Apr May Jun

Jul Aug Sep Oct Nov Dec

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)


SIGHI Cookbook ─ Appendix

205

Swiss seasonal table of tolerated fruit Jan Feb Mar Apr May Jun

Jul Aug Sep Oct Nov Dec

Jan Feb Mar Apr May Jun

Jul Aug Sep Oct Nov Dec

Apple, Autumn Apple, Earlies Apple, keeping Apricots Blackberries Blackcurrants Blueberries Cherries Figs Gooseberries (Grapes) Jostaberries Nectarines Peaches Redcurrants Sour cherries Sweet chestnuts

The tables show the average availability (harvest and storage) from outdoor cultivation or unheated plastic-sheeted greenhouses in Switzerland and neighboring regions (gray: available, white: not available). According to local weather conditions, the season can either be earlier or later. Check the origin of your purchases. Buy seasonally Whenever possible, purchase locally grown seasonal vegetables and fruit. This is, first of all, environmentally friendly, secondly they are tastier and richer in vitamins than those which have been transported long distances or which have been grown out of our seasons in heated, lighted, tunnels or greenhouses with high fertilizer and pesticide use. In the cold winter months, it is preferable to use frozen fruit and vegetables. With respect to vitamin contents, frozen fruit and vegetable are to be preferred over tinned or preserved produce. For a more varied and balanced diet we can make use of imported foodstuffs now and then. If possible purchase produce that has been grown outdoors in neighboring countries and that did not have to be transported long distances by air.


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SIGHI Cookbook ─ Appendix

Corrigendum To keep this book up to date with the latest information we receive, but also to correct any possible mistakes, we have the following link available for possible corrections: www.histaminintoleranz.ch/downloads/corrigendum_recipes1-2015.pdf Please send any suggestions or mistakes by e-mail to the contact address of the Website www.histaminintoleranz.ch. We will also be very happy to receive your recipe ideas.


Profile for SIGHI

SIGHI cookbook (PREVIEW)  

Mast-Cell-Friendly and Low-Histamine Cooking. Diet Guidance and Recipes. Swiss Interest Group Histamine Intolerance (SIGHI). Issue: 1st ed...

SIGHI cookbook (PREVIEW)  

Mast-Cell-Friendly and Low-Histamine Cooking. Diet Guidance and Recipes. Swiss Interest Group Histamine Intolerance (SIGHI). Issue: 1st ed...

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