Healthy Low Histamine Snacks, Sweet Treats, and Desserts
- Rebecca
- Aug 24, 2024
- 4 min read
Managing histamine intolerance doesn’t mean you have to miss out on enjoying tasty snacks, sweet treats, or desserts. With a little creativity and the right ingredients, you can indulge in a variety of delicious options that are low in histamine and gentle on your system. Below are some ideas for healthy low histamine snacks, sweet treats, and desserts that will satisfy your cravings without triggering unwanted symptoms.
1. Fresh Fruit with Coconut Yogurt
A simple and refreshing snack that’s both satisfying and nutritious. Coconut yogurt is a great low-histamine alternative to dairy yogurt, and pairing it with fresh fruits like blueberries, pears, or apples makes for a light and delicious treat.
Ingredients:
- 1 cup of coconut yogurt
- A handful of fresh blueberries, sliced pears, or diced apples
- A drizzle of pure maple syrup or honey (optional)
Instructions:
1. Scoop the coconut yogurt into a bowl.
2. Top with your favourite fresh fruits.
3. Drizzle with a little maple syrup or honey if you like.
This snack is perfect for when you’re in the mood for something light and sweet, and it’s easy to prepare in just a few minutes.
2. Rice Cakes with Almond Butter and Banana Slices
Rice cakes are a versatile, low-histamine snack that you can top with various ingredients. Almond butter provides healthy fats and protein, while bananas add a natural sweetness.
Ingredients:
- 2-3 plain rice cakes
- 2 tablespoons of almond butter (freshly made, with no added preservatives)
- 1 ripe banana, sliced
Instructions:
1. Spread almond butter evenly over each rice cake.
2. Top with slices of banana.
3. Enjoy immediately for a quick and satisfying snack.
This snack is ideal for when you need something filling and nutritious, and it can easily be packed for on-the-go eating.
Coconut Chia Seed Pudding
Chia seed pudding is a nutritious and easy-to-make treat that works well as a snack or dessert. It’s low in histamine and can be topped with fresh fruits for added flavour.
Ingredients:
- 3 tablespoons of chia seeds
- 1 cup of coconut milk
- 1 tablespoon of pure maple syrup or honey
- A handful of fresh berries or sliced pear for topping
Instructions:
1. In a jar or bowl, mix the chia seeds, coconut milk, and maple syrup or honey.
2. Stir well to combine, then cover and refrigerate for at least 4 hours, or overnight.
3. When ready to eat, stir the pudding again and top with fresh berries or sliced pear.
This chia seed pudding is a versatile and nutritious option that you can prepare in advance and enjoy whenever you’re craving something sweet.
Coconut and Oat Energy Balls
Energy balls are a great snack option, providing a boost of energy without high histamine levels. These coconut and oat energy balls are easy to make and can be stored in the fridge for a quick treat whenever you need one.
Ingredients:
- 1 cup of rolled oats
- 1/2 cup of desiccated coconut
- 2 tablespoons of honey or pure maple syrup
- 2 tablespoons of almond butter
- 1/4 cup of coconut oil, melted
Instructions:
1. In a large bowl, mix together the oats, desiccated coconut, honey or maple syrup, almond butter, and melted coconut oil.
2. Once the mixture is well combined, roll it into small balls using your hands.
3. Place the energy balls on a tray lined with parchment paper and refrigerate for at least 30 minutes to firm up.
4. Store the energy balls in an airtight container in the fridge.
These energy balls are perfect for a quick snack or a sweet treat, and they’re packed with nutrients.
Pear and Blueberry Crumble
A warm and comforting dessert that’s perfect for a low-histamine diet. This pear and blueberry crumble is naturally sweetened and made with simple, wholesome ingredients.
Ingredients:
- 2 ripe pears, peeled and sliced
- 1 cup of fresh blueberries
- 1/2 cup of rolled oats
- 1/4 cup of almond flour
- 2 tablespoons of coconut oil, melted
- 1 tablespoon of pure maple syrup
Instructions:
1. Preheat your oven to 180°C (350°F).
2. In a baking dish, combine the sliced pears and blueberries.
3. In a separate bowl, mix together the oats, almond flour, melted coconut oil, and maple syrup until crumbly.
4. Sprinkle the crumble mixture over the fruit in the baking dish.
5. Bake for 20-25 minutes, or until the top is golden brown and the fruit is bubbling.
6. Serve warm, possibly with a dollop of coconut yogurt.
This crumble is a delightful dessert that’s both satisfying and low in histamine, making it a perfect end to any meal.
Rice Pudding with Cinnamon
Rice pudding is a classic comfort dessert that can easily be adapted for a low-histamine diet. This version is made with coconut milk and a hint of cinnamon for a creamy, indulgent treat.
Ingredients:
- 1/2 cup of Arborio rice (or other short-grain rice)
- 2 cups of coconut milk
- 1/4 cup of pure maple syrup or honey
- 1 teaspoon of cinnamon
- A pinch of sea salt
Instructions:
1. In a saucepan, combine the rice, coconut milk, maple syrup or honey, cinnamon, and sea salt.
2. Bring to a gentle simmer over medium heat, stirring occasionally.
3. Reduce the heat to low and continue to cook for 25-30 minutes, or until the rice is tender and the pudding is creamy.
4. Serve warm, garnished with a sprinkle of cinnamon.
This rice pudding is perfect for when you’re craving something sweet and comforting, yet still want to keep your histamine levels in check.
Living with histamine intolerance doesn’t mean you have to give up your favourite snacks, treats, or desserts. With the right ingredients and a bit of creativity, you can enjoy a wide variety of delicious options that are both satisfying and safe. Remember to always choose fresh ingredients, avoid processed foods, and listen to your body to determine what works best for you. Whether you’re looking for a quick snack, a sweet treat, or a comforting dessert, these low-histamine recipes offer something for everyone.