Recipes

For those of you navigating autoimmune conditions and adopting AIP protocols (Autoimmune Paleo) and Low Histamine Diets in order to reset your system and let the healing happen - I know from personal experience just how challenging this can be. Here I share some of my historical and current favourites and go to's - to keep things simple and joyful at the same time. Bon appetit!

Simple Herby Sauce with a punch
(Low Histamine, AIP)

Low Histamine Diet and missing your Avocaodo Guacamole hit? I've got you covered with this herby 'Guac' sauce.

This fresh, herby sauce will rescue your meals without triggering your system. Packed with flavour, nutrients, and histamine-supportive herbs — it’s a fridge essential.

Think of it as a magic green drizzle of joy for your veggies, meats, and bowls. Made with anti-inflammatory herbs, gut-friendly garlic, and just enough spice to keep it interesting — without kicking off your symptoms.

Why You'll Love It:

Histamine-friendly herbs support liver and gut function
Garlic + onion = prebiotic power
Coconut water gives hydration + a hint of sweetness
Olive oil = anti-inflammatory gold
No avocados, no nasties, just pure green goodness

Ingredients

A generous 3 to 4 handfuls of fresh basil and/or coriander or 1 large bag
1-2 garlic cloves, to taste and tolerance
¼ red onion
A thumb tip sized piece of ginger
A pinch or 3 of salt
A crack of fresh black pepper
A good glug or 5 of extra virgin olive oil
A splash of coconut water (start small and blend in more for your desired consistency)

Method

Add everything to your Nutribullet or blender.
Blitz until smooth, bright, and spoonable.
Taste and tweak – more ginger for punch, more coconut water / olive oil for pourability.
Store in a glass jar in the fridge for up to 6 days

How to Use

Drizzle over spiralised or grated courgettes, cooked veg or roast meat / fish
Stir through rice or quinoa bowls
Use as a salad dressing (add a squeeze of lime if tolerated)
Add to soups or broths after cooking
Dollop on top of egg yolks or baked fish

Jo says: “This sauce rescued me from the low histamine food blues and keep things zingy and saucy! You can tweak it loads – add more coriander for detox, swap basil in and out, add parsley or another herb or boost the ginger if you want more heat. And yes, it totally counts as a veg portion!”