Low histamine sauces. Suitable for DAO deficiency

Special dates are close in which the kitchen is filled with good food and unusual during the rest of the year. That’s why I thought it would be useful to give you some ideas about well known sauces adapted with low histamine ingredients or some sauces suitable for people with DAO Deficiency.

Let’s start with a simple one: black olive sauce.

To prepare it you just need black olives and olive oil. It can be used to season pasta, homemade pizza or stew or to spread it on toasts and canapé. It’s great for people with DAO Deficiency and you don’t need to change it at all.

An exotic sauce for innovators: Tahini sauce.

It’s made with ground sesame seeds. It’s rich in calcium and it’s commonly used in the Middle East cuisine to prepare Hummus and salads, amongst others. Usually it’s made with garlic, salt, lemon and parsley but in this case it would be advisable to avoid using lemon.

The famous Mustard.

Mustard seeds don’t contain histamine but the problem appears when other condiments such as vinegar, wine, reduced tomato sauce, curry or citrus fruits are added to it. The best solution for this would be to prepare the mustard at home. As an example, we could use: 2 spoonfuls of ground mustard seeds, 1/4 cup of powdered mustard, 1/4 cup of cold water, 2 spoonfuls of apple vinegar and a spoonful of salt. 2 spoonfuls of honey could also be added to the mix.

Cannelloni or cauliflower without Bechamel?

The problem with bechamel sauce is the milk we need to do it. But there is an easy solution to it: to replace it with soy beverage. Nutmeg should also be removed from the recipe.

Simple and delicious: Apple sauce.

This sauce is prepared with apple and sugar and you can combine it with pork and cold or hot meat plates. There’s no need to change it at all.

Have you heard about Mint Sauce?

To prepare it we need to mince fresh mint and mix it with white wine vinegar and sugar. In this case, instead of wine vinegar we could use apple vinegar. It’s a very refreshing sauce usually served with lamb.

What would we do without Mayonnaise?

In this case, what we would prepare wouldn’t exactly be mayonnaise but I’d like to keep the name. It should be made without using eggs or milk. It would be similar to an emulsion of sunflower oil with soy beverage (3:1). Herbs, garlic, homemade mustard, pepper or salt could be added to the mix. In case the sauce is unstable we could add egg yolk to it (which, as we know, it’s not the part of the egg with the highest histamine concentration).

There are many more sauces for you to try but for the moment you can practice with these 7!

4 thoughts on “Low histamine sauces. Suitable for DAO deficiency

  1. Nicole

    Las olivas negras – tipo Aragón no están contraindicados en una dieta baja en histamina?
    Es cierto que el aceite de oliva inhibe el DAO?

    1. Adriana Duelo Post author

      Hola Nicole,

      En principio, el aceite de oliva así como las aceitunas están permitidas en las dietas bajas en histamina.

      Un saludo!

  2. Meredith

    What is apple vineger do you mean apple cider vinegar because that is not low histamine. Please lmk asap. Thank you so much.

    1. Adriana Duelo Post author

      Hi Meredith,

      You are right. Apple vinegar or apple cider vinegar is not really low in histamine, but it has less histamine than balsamic vinegar. So, if you are in a second low-histamine diet you could try a little bit with a tablet of DAO enzyme. Most of our patients tolerate it.

      Thank you for your comment. Best!


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