This low histamine burger bowl recipe avoids high histamine foods (e.g. fermented foods such as yogurt and sauerkraut, avocados, spinach and shellfish) or foods that often trigger a histamine response in the body (alcohol, banana, tomatoes, wheat germ, beans, nuts and chocolate) while still keeping an eye on nutrient density.
The burgers provide most of the protein along with choline, zinc and a range of other B vitamins. The (unfermented) mozzarella cheese brings a luxurious texture, cabbage provides vitamins C, parsley adds vitamin A and K1,
One serve provides 594 calories, 43 g protein, 41 g fat and 9 g of net carbs
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 100 g ground beef, rolled into two burgers
- 100 g fresh buffalo mozzarella, sliced (optional)
- 1 cup cabbage, shredded
- 10 g white onion, diced
- Quarter a green apple, grated
- 1 radish, cut into matchsticks
- 10 g parsley, chopped
- 1 tsp apple cider vinegar
- 1 tsp olive oil
- A pinch of salt to taste
- To make the slaw, combine all the ingredients and toss. Set aside.
- Heat a frying pan to medium heat and once hot (you don’t need any oil), add the patties, turn halfway, approximately 3 minutes a side or to your liking.
- Once ready add to the bowl with the slaw, and top with the fresh mozzarella.
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