Amine Intolerance, Tyramines, and Histamines

So for the last year, I have been working off a list that I got from my nutritionist of low/medium/high-amine foods. I also supplemented this with two books that I had purchased on the topic.

That said, I have delved into yet another book, which has given me even more information. This is awesome, but also sad. It means a few things:

1) Some of my amine recipes inaccurately list low/high amines. The amines missed are primarily Tyramines.

2) I will have to go back and rework many of my recipes to make them user-friendly again.

3) I will have to pull some recipes down, if unable to find substitutions.

4) The low-amine grocery shopping list has been updated to reflect new findings – I’m afraid some of my favorite ingredients are now off-limits (super, super sadsauce).

What I would like to know is how many of you suffer from a Tyramine allergy, Histamine allergy, or both. I do not yet know what direction I am going to take my blog to support these new amine findings. I could keep the old recipes up but list all Tyramine and Histamine levels, or just pull the old ones down that are no longer applicable to a general amine allergy.

What would you like to see happen? I would love your input, as this blog is as much a tool for myself as it is for you,  my readers.

Best to You,

Michelle Ferris

Low Amine Recipes Chef

Published in: on February 21, 2012 at 9:06 pm  Comments (2)  
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Yogurt-Marinated Chicken (low-amine, gluten-free, soy-free, low-fat, low-carb)

Yogurt Marinated Chicken (low-amine, gluten-free, soy-free, nut-free, fish-free, tomato-free, low-fat) photo

Garlic, "Lemon," Mint, & Yogurt Marinated Chicken

Chicken is one of those love-hate meals for me. When it’s well marinated, I love it. But otherwise it’s just a bit boring for my tastes. I decided rather than a short-marinade, I’d let the chicken marinate in the yogurt sauce for almost 24 hours. It was definitely the right choice. They turned out succulent and had a nice “lemon” kick to it from the ascorbic acid.

2 chicken breasts & legs with thighs (all skinless)

1 1/2 C plain yogurt

1 C chopped mint

1 Tbsp cumin

8 large cloves garlic, pressed

2 Tbsp onion powder

1 tsp salt

2 tsp ascorbic acid

  • Mix all ingredients together in a Ziplock bag, and ensure chicken is well coated.
  • Press all air out of the bag, and leave it in the fridge to marinate, flipping over halfway through if possible. Marinate for 24 hours.
  • Preheat oven to 400 degrees on the middle rack.
Chicken covered in low-amine marinade of yogurt, mint, garlic, and ascorbic acid (low-amine, gluten-free, soy-free, nut-free, fish-free, tomato-free) photo

Chicken covered in low-amine marinade of yogurt, mint, garlic, & ascorbic acid.

  • Cover chicken and bake for 30 minutes.
  • Raise rack to the highest possible. Uncover chicken, baste well, and broil for 3 minutes.
Baked and broiled yogurt-marinated low-amine chicken (low-amine, gluten-free, soy-free, nut-free, fish-free, tomato-free) photo

Baked and broiled yogurt-marinated low-amine chicken, ready for plating. Legs/thighs can be plated as is. Breast should be sliced on a diagonal into pieces.

  • Serve chicken plated with juices.
AMINE BREAKDOWN:
Very Low Amine: mint, cumin, salt, ascorbic acid
Low Amine: skinless chicken, garlic, onion powder
Moderate Amine: yogurt
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Published in: on February 21, 2012 at 8:32 pm  Leave a Comment  
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Roasted Fennel & Celery Root (low-amine, gluten-free, soy-free, dairy-free, paleo, vegan, low-fat, low-carb)

Low-amine roasted fennel and celery root (low-amine, gluten-free, soy-free, dairy-free, egg-free, fish-free, paleo, low-fat, low-carb, vegetarian, vegan) photo

Low-amine roasted fennel and celery root.

This easy side dish is a nice, flavorful addition to a meal, but not overpowering (as celery and  licorice can be at times). It is a very easy low-amine recipe that looks like you put a lot of thought into it. I love that. <3
1 large bulb fennel
1 medium celery root (about the same size as the fennel)
3 Tbsp safflower oil
salt
pepper
  • Preheat oven to 400 degrees.
  • Use 1 Tbsp oil to grease a cookie sheet.
  • Cut off stems from fennel, and peel celery root.
  • Cut fennel and celery root in half lengthwise.
  • Cut into wedges like apple slices and toss them in a bowl with 2 Tbsp oil, salt, and pepper until well-coated. Lay out pieces on the cookies sheet.
Low-amine fennel and celery root (low-amine, gluten-free, soy-free, dairy-free, egg-free, fish-free, paleo, low-fat, low-carb, vegetarian, vegan) photo

Low-amine fennel and celery root.

  • Roast at for 10 minutes, then flip.
  • Roast for 6 minutes on the other side.
  • Serve.
AMINE BREAKDOWN:
Very Low Amine: fennel, celery root, salt, black pepper
Low Amine: safflower oil
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Published in: on February 19, 2012 at 9:38 pm  Leave a Comment  
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Rosemary Balsamic Flank Steak (low-amine, low-carb, vinegar-free, paleo)

Rosemary Balsamic Flank Steak (low-amine, gluten-free, soy-free, vinegar-free, low-carb, paleo) photo

Rosemary Balsamic Flank Steak (low-amine, gluten-free, soy-free, dairy-free, vinegar-free, low-carb, paleo)

Flank steak is one of my most favorite cuts of beef. Though it’s not always the most tender, it tends to be very flavorful, and does very well marinated. I often do mine in a soy-ginger marinade, but every now and again I get a hankering for a marinade that’s a little more “classic.”

To allow the flavor of the rosemary to really soak in, I marinate overnight, though you can marinate for as little as 2 hours, if you poke the heck out of both sides of the flank steak with double-fisted forks (be prepared to look like you just escaped the asylum if you go this route). This low-amine rosemary balsamic flank steak recipe is actually vinegar-free. You use a low-amine balsamic vinegar substitute instead.

2 lbs flank steak and a gallon sized ziplock bag

3 Tbsp fresh rosemary, washed and chopped

10 cloves garlic, pressed

1/4 C shallot, minced

1/4 C safflower oil oil

1/4 C balsamic vinegar

  • 1/2 C blueberry juice, reduced over high heat to 1/4 C, then adding:
  • 1 tsp ascorbic acid
  • 1/2 tsp molasses
  • 2 tsp vodka
  • 1/2 tsp lime juice

1 tsp sea salt

1/2 tsp ascorbic acid

1 tsp fresh ground black pepper

Low-amine rosemary balsamic flank steak, just off the grill (photo)

Low-amine rosemary balsamic flank steak, just off the grill.

  • Add all marinade ingredients to a ziplock bag and mix well.
  • Lay flank steak as flat as possible in the ziplock bag, and spread the marinade over it on both sides, rubbing it in.
  • Lay flat in the fridge and marinate for 24 hours. Flip over halfway through, if possible.
Rosemary balsamic flank steak marinating in a Ziplock bag. (photo)

Rosemary balsamic flank steak marinating in a Ziplock bag.

  • You can cook it on the grill or under the broiler. Here, I used the grill.
  • Grill: Depending on the heat of your grill, about 3 minutes each side. You want it on a higher heat, but no flames should lick the beef, as the rosemary will char and add a bitterness.
  • For Broiler: I cook flank steak under the top rack of the broiler (I give it extra height in the oven by placing the flank steak on a cookie-cooling rack on a cookie pan… On another cookie pan that’s flipped upside down. It doubles the height.) for 5 minutes, then flip over and cook the other side for 3.
  • Depending on the thickness of the flank steak and proximity to the heat source, you may need to cook it a little longer. I pull it out and cut into it at this point. If it looks rare, it’s done.
  • Pull it out and let it rest on a cutting board, covered in foil, for 5 minutes – it will continue cooking (The few times I’ve made the mistake of letting it continue cooking because rare was too rare, it ended up being medium-well done).
  • Slice against the grain on a diagonal. Reserve juices and pour them over the top when you serve your low-amine Rosemary Balsamic Flank Steak.

AMINE BREAKDOWN:

Very Low Amine: rosemary, garlic, shallot, blueberry juice, ascorbic acid, lime juice, sea salt, black pepper

Low Amine: beef, safflower oil, molasses, vodka

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Published in: on February 19, 2012 at 9:22 pm  Leave a Comment  
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Carrot Ginger Dressing (low-amine, gluten-free, soy-free, dairy-free)

Low-amine carrot ginger dressing (low-amine, gluten-free, soy-free, dairy-free) photo

Low-amine carrot ginger dressing (low-amine, gluten-free, soy-free, dairy-free)

This low-amine carrot ginger salad dressing has a nice zest to it and adds a lot of body and flavor to a salad without adding much fat. It’s a unique, flavorful combination that makes for a nice addition to many salads.

1/2 lb carrots (3 medium), roughly chopped

1/2 C fresh ginger, peeled & chopped

1/2 C shallots, peeled & chopped

2 Tbsp pomegranate juice

1/2 tsp sesame oil substitute

4 tsp soy sauce substitute

1/3 C water

1 tsp maple syrup

2 tsp ascorbic acid

1/2 C safflower oil

1/4 tsp salt

  • Pulse carrots in a food processor until almost pureed.
  • Add shallots and ginger, and continue processing until finely minced.
  • Add all other ingredients and blend until smooth (2-3 minutes).
  • If too thick, thin carrot ginger dressing with more water.
AMINE BREAKDOWN:
Very Low Amine: carrot, ginger, shallot, water, ascorbic acid, salt
Low Amine: pomegranate juice, maple syrup, soy sauce substitute, sesame oil substitute, safflower oil
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Published in: on February 19, 2012 at 8:14 pm  Comments (1)  
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Marinated Tofu Ties with Ginger Balsamic Sauce (low-amine, gluten-free, dairy-free, nut-free, fish-free, low-fat, low-carb)

Marinated Tofu Ties with Balsamic Ginger Sauce (photo)

Marinated Tofu Ties with Balsamic Ginger Sauce

This low-amine dish is so tasty, and presents beautifully. It even looks a bit like a present, with the green onion tied around it. It can be served as an appetizer, or a few per plate for a light entree. It is easier if you have the balsamic vinegar substitute and soy sauce substitute already made. Since the tofu has to marinate overnight, you have plenty of time to make the low-amine balsamic vinegar substitute.

Balsamic Vinegar Substitute

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

  • Reduce blueberry juice to 2 Tbsp.
  • Mix in all other ingredients.

Soy Sauce Substitute

3 tsp molasses

3/4 C blueberry juice, reduced over high heat to 1/2 C

1 tsp ascorbic acid

2 tsp vodka

1/2 tsp lime juice

1/2 teaspoon grated ginger

just shy of 1/4 tsp liquid smoke

1 pinch white pepper

1 1/2 tsp salt

1 small clove garlic, pressed

1 1/2 cups organic beef broth or chicken broth

  • Combine all ingredients in a medium saucepan over medium heat.
  • Bring to a boil and reduce to a simmer.
  • Simmer until reduced to a 2/3 to 1/2 cup of soy sauce substitute is left (about 20 minutes).
  • Keeps for up to a week in the fridge.
  • Shake before using.

Marinated Tofu Recipe

1 block soft tofu

2 Tbsp sugar

1/2 C soy sauce substitute

4 tsp garlic, minced

1 1/2 tsp ginger, grated + 1 tsp ginger, grated for garnish

1/4 tsp cayenne

1/2 lime, juiced

6 shiso leaves, rolled and chiffonade

8 green onions

1 large shallot

1/4 C safflower oil

Marinated Tofu Sauce Recipe

1 Tbsp balsamic vinegar substitute

1 tsp ginger, grated

1 tsp safflower oil

  • Cut tofu block into 8 pieces.
Cut tofu block into 8 pieces (photo)

Cut tofu block into 8 pieces

  • Lay into a deep pan that gives tofu just enough room between pieces to marinate fully.
Lay tofu in a pan to marinate. This pan was a bit small, to be honest. (photo)

Lay tofu in a pan to marinate. This pan was a bit small, to be honest.

  • In a small bowl, combine low-amine soy sauce substitute, sugar, garlic, lime, and 1  1/2 tsp grated ginger. Mix until well dissolved. Pour over the tofu and let marinate overnight.
  • Preheat oven to 275 degrees.
  • Lay tofu out on cookie sheet or aluminum foil (use one with walls or you may regret it). Sift garlic out of sauce (I use a tea strainer) and cover tofu pieces. Bake for two hours.
Marinated tofu with strained sauce bits on top (photo)

Marinated tofu with strained sauce bits on top, ready to bake

  • Meanwhile, boil water in a large pan. Cut tips off green onions and add them to the boiling water. When very pliable but still bright green, drain water and allow to cool.
  • In a small bowl, combine balsamic vinegar substitute, ginger, and safflower oil for the low-amine balsamic ginger sauce. Set aside.
  • Using a mandoline, slice your shallot thin. In a small saucepan, heat safflower oil and fry shallots until slightly browned and crisp. Do not overcook – once they start to brown, keep a close eye on them. Burning happens quickly. Allow to dry on a paper towel. Reserve oil for other recipes (I keep mine in small mason jars in the fridge).
Frying shallots (photo)

Frying shallots

  • Remove tofu from oven and allow to cool for handling.
  • Cut the long edges of the tofu off so that the white tofu is exposed. Leave the browned ends for contrast.
  • Squeegie the green onions between your fingers to get the juices and water out of it. You want them to be as flat as possible without damaging the green onion.
  • Lay the green onion underneath the tofu slice. Put a pinch of fried shallots on top. Tie the green onion in a knot. Add a pinch of grated ginger, and a pinch of the shiso chiffonade.
  • Plate with balsamic ginger sauce beneath the marinated tofu tie.
Marinated tofu tie with shallots, ginger, and shiso. Wrapped in green onion tie and served with a ginger balsamic vinegar substitute sauce. (photo)

Marinated tofu tie with shallots, ginger, and shiso. Wrapped in green onion tie and served with a ginger balsamic vinegar substitute sauce.

AMINE BREAKDOWN:

Very Low Amine: garlic, ginger, lime, shiso leaves, green onion, shallot,  

Low Amine: tofu, sugar, soy sauce substitute, safflower oil, balsamic vinegar substitute

Very High Amine: cayenne

1/4 C safflower oil

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Published in: on February 13, 2012 at 8:30 pm  Comments (7)  
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Blueberry Vanilla Jello in Orange Rind (low-amine, gluten-free, soy-free, dairy-free, egg-free, nut-free, fish-free, low-fat, low-carb)

Low-Amine Blueberry Vanilla Jello in Orange Rind Dessert (photo)

Low-Amine Blueberry Vanilla Jello in Orange Rind Dessert

This simple, low-amine dessert is pretty and tasty. It’s low-fat and about as easy to make as any other jello, but is done with quality ingredients and presented beautifully. I could eat dozens of these little low-amine treats, I’m sure of it. For an even lower amine dessert, skip the pretty step and pour the blueberry jello into ramekins. You will avoid contact with the high amine ingredient (satsumas) this way.

4 satsumas

1 package gelatin

1 1/4 C blueberry juice

1/2 tsp ascorbic acid

1 tsp vanilla extract

1 Tbsp sugar

mint leaves, for garnish

handful blueberries, for garnish

scotch tape, if needed

  • In a small pot, mix blueberry juice with ascorbic acid, vanilla extract, sugar, and gelatin. Heat until sugar and gelatin are dissolved and set aside.
  • Cut satsumas in half (so that the stem is in the middle of the half-sphere).
  • With a spoon, gently remove orange wedges and discard. I scrape further to get the pith out. Be careful around the stem, if you dig too much out, you will end up with a hole (thus, the scotch tape).
Scooped out satsumas for low-amine blueberry jello dessert. Shown with scotch tape. (photo)

Scooped out satsumas for low-amine blueberry jello dessert. Shown with scotch tape.

  • If you have a hole, use scotch tape on the outside in an “X” that you remove once the blueberry jello is set.
  • Set satsuma halves cup-side up into a large casserole pan (in case any leaks or spills). Gently spoon the low-amine blueberry jello into the orange halves.
  • Chill for at one hour in the fridge, or until set.
  • Remove scotch tape, if used.
  • Chiffonade half the mint leaves and sprinkle it over the jello, and garnish plates with the other half. Add blueberries to the presentation.
  • Serve.
Blueberry vanilla jello dessert with mint chiffonade, served in an orange rind (photo)

Blueberry vanilla jello dessert with mint chiffonade, served in an orange rind

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Published in: on February 13, 2012 at 7:21 pm  Comments (1)  
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Larb Gai (Thai Chicken Salad) (low-amine, gluten-free, soy-free, dairy-free, nut-free, fish-free, shellfish-free, paleo, low-fat, low-carb, healthy)

Larb Gai (Thai Chicken Salad) (low-amine, gluten-free, soy-free, dairy-free, nut-free, fish-free, shellfish-free, paleo, low-fat, low-carb) photo

Larb Gai (Thai Chicken Salad) (low-amine, gluten-free, soy-free, dairy-free, nut-free, fish-free, shellfish-free, paleo, low-fat, low-carb, healthy)

Larb Gai is delicious, and is an easy recipe, too. It’s naturally low-fat and low-carb, and full of all kinds of vitamins, but with none of the nasty amines that get you down. I like to make it and pack it (dressing separate) for lunches. Undressed, the Larb Gai will keep for a few days while you eat away at it. This Larb Gai recipe also excludes fish sauce, avoiding fish and shellfish allergies, as well as amines. Enjoy!
1 lb ground chicken or turkey
2 Tbsp safflower oil
1 small red onion
1/2 small or medium head green cabbage
1 package mint (leaves only)
1/2 cucumber
1 bunch radishes
1 bunch cilantro
2 Tbsp rice
1 lime
1/2 tsp salt
Larb Gai Dressing:
2 limes
1 Tbsp pomegranate juice or blueberry juice
1/2 tsp salt
2 tsp sugar
1 Tbsp garlic, minced
1 – 2 Tbsp Serrano peppers, minced
  • In a dry pan, toast rice. When lightly browned, use a food processor to grind it as small as possible. The toasted rice powder (khao koor) will help thicken up the meat juices.
Grinding up the toasted rice in a food processor (photo)

Grinding up the toasted rice in a food processor

  • In a large pan, cook meat over medium heat with oil, breaking it up into small pieces as it cooks.
  • Add lime, 1/2 tsp salt, and toasted rice powder. Mix well.
  • When done cooking, set aside.
Larb Gai turkey cooking in a frying pan (photo)

Larb Gai turkey cooking in a frying pan

  • Using a mandoline, slice onion, cabbage, radishes, and cucumber thinly and add to a large bowl.
Larb Gai vegetables, chopped and sliced (photo)

Larb Gai vegetables, chopped and sliced

  • Chop cilantro and add.
  • Add mint leaves. Toss Larb Gai salad until well mixed.
Larb Gai salad ingredient (photo)

Larb Gai salad ingredients

  • When meat is cooled, add to Larb Gai salad and toss together.
  • In a small jar or bowl, mix together all Larb Gai Dressing ingredients. Mix until sugar and salt are dissolved.
  • Depending on how many people you are feeding, use all the Larb Gai Dressing and toss well, or pull aside the portion you want to serve, mix in an appropriate amount of dressing, and toss well. Larb Gai will not keep as well once it has been dressed, so keep the dressing separate if you plan on saving it for later.
  • Serve, garnished with mint leaves and a dash of cayenne or red chili flakes over the top for color (optional).
Easy, Delicious Larb Gai (Thai Chicken Salad) (photo)

Easy, Delicious Larb Gai (Thai Chicken Salad)

AMINE BREAKDOWN:

Very Low Amine: cilantro, toasted ground rice, lime, salt, onion, cabbage, mint, cucumber, garlic

Low Amine: ground turkey / ground chicken, safflower oil, blueberry juice / pomegranate juice, sugar

Very High Amine: Serrano peppers, cayenne / red chili flakes

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Published in: on February 8, 2012 at 10:22 pm  Comments (3)  
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Tennessee White Chili (low-amine, gluten-free, soy-free, tomato-free)

Thank you, Food Republic, for always having gorgeous food photos that inspire me… and make me very hungry. On top of that, you’ve provided a rare treat! Your Tennessee White Chili recipe is totally low-amine, with the only tweak for us low-amine dieters being a change in cheeses from Jack to Mozzarella or Feta cheese.

Tennessee White Chili

Tennessee White Chili

Here are the ingredients, and the amines in the ingredients. I will leave the published recipe for Tennessee White Chili for you to discover on Food Republic.

Serves 6
1 Tbsp canola oil
1 C onion, chopped
1 tsp garlic, minced
1 1/2 lbs cooked chicken breast, cut into small cubes
3 15-ounce cans Great Northern or cannellini beans (for lower amine, use dried and cooked beans)
2 Tbsp cilantro, chopped
2 tsp ground cumin
1/4 tsp salt
1/4 tsp cayenne pepper
chicken broth, to desired consistency
shredded monterey jack Mozzarella or Feta, to garnish
AMINE BREAKDOWN:
Very Low Amine: onion, garlic, beans, cilantro, cumin, salt
Low Amine: skinless chicken breast, canola oil, chicken broth, Mozzarella or Feta cheese
Very High Amine: cayenne pepper
Published in: on February 6, 2012 at 8:32 am  Leave a Comment  

Shaved Fennel and Celery Root (Celeriac) Salad (low-amine, gluten-free, soy-free, dairy-free, nut-free, vegan, paleo)

Shaved fennel and celeriac salad (gluten-free, soy-free, dairy-free, nut-free, vegan, paleo) photo

Shaved fennel and celeriac salad (gluten-free, soy-free, dairy-free, nut-free, vegan, vegetarian, paleo)

This simple recipe is light and satisfying. It will brighten meals up with its crisp texture. I enjoyed the light citrus flavors with the added fennel frisse.

1 small bulb fennel

1 small celeriac (celery root)

2 Tbsp safflower oil

Juice of 2 limes

1 tsp sugar

1 Tbsp fennel frisse (the leafy top part)

  • Peel celeriac and cut into quarters (perhaps the only vegetable I ever peel!).
  • Using a mandoline on a thin setting (if you have more time to marinate the fennel and celeriac, a bit thicker is okay, but if you don’t… the thinner, the better), slice fennel and celeriac.
Shaved fennel and peeled celeriac (photo)

Shaved fennel and peeled celeriac

  • Put into a bowl or Ziplock bag. Add ascorbic acid, oil, lime, and sugar.
  • If you want a bit more fennel flavor, add more fennel frisse.
  • Mix well, and marinate for at least 30 minutes.
AMINE BREAKDOWN:
Very Low Amine: fennel, celeriac (celery root), limes, fennel frisse
Low Amine: safflower oil, sugar
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Published in: on February 5, 2012 at 8:41 pm  Comments (2)  
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