Warm Veggie Salad

This simple low histamine recipe is as tasty as it is colourful!   

It 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.   

You can use it as a healthy side to your protein or use the whole recipe as a low energy density meal.  

The ricotta cheese provides half the energy, some protein, calcium, choline, and vitamins A, B2 and B5.  Pumpkin adds a mega-dose of vitamin A and a range of minerals.  

Bok choy and peppers are super nutritious vegetables and provide heaps of folate, potassium, and vitamins A, B6, C, and K1.


One serve provides 150 calories, 7 g protein, 8 g fat, 11 g net carbs and P:E = 0.4.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 200 g (7 oz) pumpkin, peeled and sliced into wedges (0)
  • 1 red bell pepper, deseeded and sliced (0)
  • Drizzle of olive oil (0)
  • Sprinkle of salt (0)
  • 100 g (3.5 oz) fresh ricotta (0)
  • 300 g (10.5 oz) of bok choy, steamed (0)


  • Pre-heat the oven to 180o C (bake). Line a baking tray with baking paper. 
  • Place the pumpkin, red pepper in the tray. Drizzle over a scant amount of olive oil, and sprinkle with salt and bake for 25 minutes. 
  • Add the ricotta in dollops on the veggies and bake a further 25 minutes.
  • Serve in a bowl with the warm steamed bok choy. 

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

How Can I Calculate My Nutrient Intake?

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The free starter pack includes:

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  • Sample Maximum Nutrient Density Meal Plan.

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