Low Histamine Almond Oat Cookies – akukskitchen.com
  • About Me
  • Meal Plans
  • Privacy Policy
  • Travel
A Kuk's Kitchen

Vibrant health, one bite at a time.

  • About Me
  • Meal Plans
  • Privacy Policy
  • Travel
Dessert, Snack  /  September 8, 2021

Low Histamine Almond Oat Cookies

by Rebekah Kuk

What, you may ask, is low histamine? Isn’t histamine something related to allergies for which you take a Benadryl? Histamine is a chemical produced in the body as an inflammatory response to allergy, infection, or injury. Some people have histamine levels that are too high, in part due to the foods they eat.

Foods have histamine. Some higher than others. It can be hard to create a diet and meal plan that avoids high histamine levels (and therefore symptoms), but it is possible.

Read on to learn more about histamine levels, symptoms of high histamine, and foods to incorporate and avoid in a low histamine diet. And, of course, get the recipe for these (can’t-even-really-tell-they’re-“different”) Low Histamine Almond Oat Cookies.

Jump to Recipe

Low Histamine Almond Oat Cookies

An Explanation of Histamine Intolerance

Before I explain what a histamine intolerance is, let me preface this by saying that I am not an expert. I have done a lot of reading on the subject, but I still don’t know everything, and I am only speaking as one who experienced symptoms of histamine intolerance, changed my diet, and have found relief. I will include some resources for you to do more reading on the topic if you like.

Histamine Intolerance, as mentioned above, is when the histamine levels in the body are too high for a person to process, thus leading to various symptoms. It is quite complicated and easily misunderstood, but my focus today will be on how food impacts histamine levels.

There are a few ways for histamine levels to get too high:

  • Eating foods with high histamine levels (i.e., filling your histamine bucket too full)
  • Eating foods that release histamine already in the body (i.e., freeing histamine already stored in the body)
  • Eating foods that block enzymes that lower histamine levels (i.e., preventing HazMat from coming to clean up the inflammation in your body)

Symptoms of High Histamine Levels

There are many symptoms that could be confused with other illnesses or diseases, but here are some common ones:

  • Fatigue and weakness, especially after eating or drinking high-histamine foods and beverages
  • Headache
  • Skin issues, such as flushing, hives, psoriasis, and overreaction to insect bites
  • Gastro-intestinal issues, such as chronic diarrhea, constipation, and/or bloating
  • Runny, stuffy, or itchy nose
  • Food and environmental sensitivities, such as gluten intolerance or headaches from strong fragrances
  • Hormone imbalances, such as very short menstrual cycles for women or very short periods.

My symptoms were…all of these. Literally. I would feel so fatigued and heavy that it was hard to walk up the stairs. I would get pounding headaches after eating certain foods, but not realizing which ones were bothering me. I had psoriasis on my scalp that was getting worse, bloating every single day, a slightly runny nose throughout the day, headaches when I smelled strong fragrances, and my menstrual cycle was way too short for someone who is not near menopausal age yet.

After changing my diet, I have found relief in all of these areas. I now have energy to complete my daily to-do lists, my headaches are mostly gone, my psoriasis is gone, my GI issues are much more under control, my nose rarely runs, and I’ve added a day to my menstrual cycle, making it right on the edge of normal.

High Histamine Food Lists

The main culprits in high histamine foods are the following:

  • Anything fermented (alcohol, cheese, yogurt, kombucha, miso, fish and soy sauce, vinegars)
  • Anything canned or leftover (leftovers more than a day old grow mold in the fridge that is fine for most but not for the histamine intolerant)
  • Citrus fruits, tomatoes, spinach, avocado, bananas
  • Some people are sensitive to all nightshades (tomato, potato, eggplant, pepper)
  • Smoked meats, deli meats, sausage
  • Tea
  • Dried fruits
  • Beans, soy, and yeast
  • Chocolate, peanuts, and some nuts
  • Coffee

This is not an exhaustive list, and searching online for High Histamine Food Lists will offer some differing opinions. However, it is a starting point. It is important to listen to your body and, sometimes, look up one food at a time if you suspect it may be bothering you to see whether it is high in histamine or not.

My Experience With Histamine

I have familiarized myself with histamine intolerance over the years because my mother struggles with it. I wondered off and on if I also have a sensitivity to histamine. Sometimes I would feel tired for no apparent reason, but it wasn’t excessive. However, I could not drink red wine (very high in histamine) without feeling like I needed to immediately lay down and go to sleep. So I wondered if something was up.

Fast forward to earlier this year. I was trying to figure out why I was fatigued day after day and experienced headaches. I would usually feel fine in the morning and crash in the early afternoon, after eating. One day, I was driving to the grocery store and started sipping on bone broth (high histamine) that I had brought in a mug. Within minutes, the brain fog rolled in, I had a headache, and my body felt heavy and exhausted. I knew immediately that I had developed a histamine intolerance.

Another piece of the puzzle, which I discovered a couple of weeks later, is that there was mold growing in our basement. Even though we are addressing it to completely clean out and seal the basement, the impact had already been made on my health. There is a strong connection between environmental mold and histamine intolerance, and it developed in me a histamine intolerance that I was already predisposed to.

Healing

Now I follow a low histamine diet. It is not forever, but it is essential to help me heal. I’m not sure how long I will need to follow it, but I will monitor my symptoms and eventually reintroduce foods to see how they affect me.

It was very, very hard to give up certain foods, especially socially. I don’t like to be a burden if someone invites me over for a meal, but I have found that when I am up front and honest about what I am able to eat, they seek to accommodate me or are understanding if I bring my own food.

A Word About Coffee

So…coffee is high in histamine because it can develop mold during the fermentation process. But I just could not give it up. I had to have my coffee. I could willingly give up wine, chocolate, cheese, sourdough bread (willingly, mind you, but not happily), but I literally burst into tears when I thought about giving up my friend coffee.

You see, my morning routine is this. I wake up around 5 and brew my cup. I blend it with MCT oil and ghee. Then I sit on the front porch with my dog at my side and pray. I read the Bible, journal, and sometimes worship. Even though I could do all those things without coffee, it would be so hard because I love it so much.

Anyways, the good news is that I have found some excellent sources of low-mold, low-histamine coffee:

  • Purity Coffee
  • Bulletproof Coffee

This is all I drink, except for the rare occasion I may go out with a friend and order a double espresso. And I seem to be doing ok this way. My symptoms are continuing to improve and I have energy to complete my tasks each day.

Morning Coffee
Morning Coffee

And Now For The Cookies

These Almond Oat Cookies are delightfully crunchy with a subtle sweetness from the monkfruit sweetener. The sprouted oats make them hearty, and the almond butter and sliced almonds adds fat and protein to create the perfect snack or after meal treat.

I bake these cookies in a muffin pan to get crisp edges and to ensure they are well formed. You can also form them into cookie shapes and bake them on a sheet pan.

Low Histamine Almond Oat Cookies
Low Histamine Almond Oat Cookies

Other Low Histamine Recipes

  • Quinoa & Summer Squash Fritters Use up the last of the season’s summer squash or zucchini with this hearty, low-histamine recipe.
  • Time Saving Hacks for Meal Prep While this post is focused on saving time, some of the tips are perfect for approaching a low histamine way of eating: batch cooking and freezing, and planning ahead will set you up for success.
  • Easy Italian Beef Burgers Fresh meat is a great option for low-histamine diets. Just be sure to freeze leftovers right away and then thaw as needed.

What about you? Do you experience any symptoms of histamine intolerance? Have you had to give up foods near and dear to your heart? I’m curious to hear. Leave me a message in the comments.

Low Histamine Almond Oat Cookies

Low Histamine Almond Oat Cookies

Rebekah KukRebekah Kuk
These Low Histamine Almond Oat Cookies are delightfully crunchy with a subtle sweetness from the monkfruit sweetener. The sprouted oats make them hearty, and the almond butter and sliced almonds adds fat and protein to create the perfect snack or after meal treat.
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 25 mins
Course Dessert
Servings 12

Ingredients
  

  • 1 1/4 cup sprouted oats
  • 3 tablespoons cassava flour
  • 1/2 cup sliced almonds
  • 1/3 cup almond flour
  • 1/3 cup coconut flakes
  • 2 tablespoons chia seeds
  • 2 tablespoons flax meal
  • 2 eggs
  • 1/4 cup almond butter
  • 1/4 cup coconut oil
  • 1 tablespoon mangosteen powder optional
  • 1/4 teaspoon pure monkfruit sweetener
  • 1/4 teaspoon salt

Instructions
 

  • Preheat oven to 350 degrees Fahrenheit. Use a paper towel dipped in coconut oil to grease a muffin pan.
  • Mix together dry ingredients (oats through flax meal) in large bowl. In a separate bowl, mix eggs, almond butter, coconut oil, monkfruit sweetever, mangosteen, and salt. Add wet ingredients to dry and stir well.
  • Divide dough evenly between the muffin pan, or shape into 12 cookies to bake on a sheet pan. Bake for 25-30 minutes until edges are lightly browned. Let cool completely before removing.
Keyword Low Histamine, Sugar Free
Tried this recipe?Let us know how it was!
close
Raw Milk Yogurt
A Kuk's Kitchen
Vibrant Health, One Bite at a Time

Hello! It's a pleasure to meet you.

Sign up to receive a Free Meal Plan featuring Five 30 Minute Meals, as well as awesome content in your inbox, every month.

We don’t spam! Read our privacy policy for more info.

You're on the list! Check your inbox or spam folder to confirm your subscription.

Tags

  • Dairy Free
  • Gluten Free
  • Low Histamine
  • Sugar Free

Post navigation

Time Saving Hacks for Meal Prep
Candida Diet Green Smoothie

2 comments

  • Mary Kathleen Haber
    November 2, 2021

    This will be the first recipe I try!

    Reply
    • Rebekah Kuk
      November 3, 2021

      Enjoy!

      Reply

Share your thoughts Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Recent Comments

  • Allyssa on Sweet and Crunchy Animal Based Granola
  • MacKenzie on Sweet and Crunchy Animal Based Granola
  • Shelby on Sweet and Crunchy Animal Based Granola
  • Kris on Sweet and Crunchy Animal Based Granola
  • Rupali on Sweet and Crunchy Animal Based Granola

Pages

  • About Me
  • Meal Plans
  • Privacy Policy
  • Travel

Categories

  • Animal Based
  • Appetizer
  • Beans
  • Beverage
  • Bread
  • Breakfast
  • Brunch
  • Cake
  • Casserole
  • Cheese
  • Christmas
  • Condiment
  • Cookie
  • Dessert
  • Dinner
  • DIY
  • Egg-Free
  • Eggs
  • Fall
  • Gluten-Free
  • Grain Free
  • Gratitude
  • Healthy Habits
  • Jam
  • Kitchen Basics
  • Lunch
  • Lunch For the Week
  • Make Ahead
  • Nut-Free
  • Nuts
  • Paleo
  • picnic
  • Potatoes
  • Preserving
  • Road Trip
  • Salad
  • Sandwich
  • Side
  • Smoothie
  • Snack
  • Soup
  • Spain
  • Summer
  • Thrift
  • tortillas
  • Travel
  • Uncategorized
  • Vegan
  • Vegetables
  • Vegetarian

Recent Posts

  • Simple Make Ahead Meals
  • Easy Thanksgiving Meal Plan
  • Butternut Squash and Ground Beef Casserole
  • Sweet and Crunchy Animal Based Granola
  • Sweet Potato Breakfast Hash

Archives

  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • August 2021
  • July 2021
  • June 2021
  • May 2021
  • April 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • September 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • March 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • September 2019
  • August 2019
  • July 2019
  • August 2015
  • August 2014
  • July 2014
  • June 2014
  • May 2014
  • January 2014
  • October 2013
  • August 2013
  • March 2013
  • January 2013
  • December 2012
  • September 2012
  • August 2012
  • July 2012
  • May 2012
  • April 2012
  • March 2012
  • February 2012
  • January 2012
  • November 2011
  • October 2011
  • August 2011
  • July 2011
  • June 2011
  • May 2011
  • April 2011
  • February 2011
  • January 2011
  • November 2010
  • October 2010
  • September 2010
  • August 2010
  • April 2010
  • March 2010
  • February 2010
  • November 2009
  • October 2009
  • September 2009
  • August 2009
  • July 2009
  • June 2009
  • May 2009
  • April 2009
  • Elara by LyraThemes
  • Made by LyraThemes.com
Cleantalk Pixel
RSS
Follow by Email
Facebook
fb-share-icon
Twitter
Tweet