Classic Pesto with a Low Histamine Vegan Makeover

Traditional pesto, while delicious, is often a no-go for those of us following a low histamine diet thanks to high histamine ingredients like Parmesan, pine nuts, and lemon juice. But I’m all about finding ways to bring back the flavors I love without the histamine hangover, so today, I’m pumped to share this low histamine pesto recipe that brings the beloved basil pesto back to your table. This pesto recipe is not only safe for those with histamine intolerance but also is a wonderful vegan pesto, ensuring vegans and low histamine homies can belly up to the table together.

This recipe also offers the option to Test Your Tolerance with Optional Add-in: Garlic

ALL ABOUT THE INGREDIENTS

All the ingredients used in this recipe are truly low histamine and can be found on the TLH YES List. These ingredients make this not only a great Low Histamine pesto recipe but also a fabulous vegan pesto recipe.

The SIGHI values below are from the Swiss Interest Group Histamine Intolerance (SIGHI), and a value of 0 means the ingredient is compatible with a low histamine diet.

In this recipe, we’re ditching the usual suspects for alternatives that play nice with a low histamine diet. We use a splash of vinegar to add just the right zing, and creamy Brazil nuts step in beautifully for pine nuts and Parmesan, creating a pesto that’s just as dreamy on your favorite pasta as it is slathered on fresh mozzarella atop crispy rice cakes.

BASIL – SIGHI 0

Basil is a low histamine herb with a robust flavor profile that’s both sweet and slightly peppery, offering hints of mint and clove. Its vibrant green leaves are a staple in many culinary traditions, particularly in Mediterranean and Southeast Asian cuisines. Basil is a fantastic choice for adding depth and freshness to dishes without the risk of triggering histamine-related symptoms.

OLIVE OIL – SIGHI 0

Olive Oil is low in histamine. Extra virgin olive oil, the highest quality among olive oils, offers a surprising range of flavors. Some can be a rich and complex blend of grassy, peppery, or fruity notes, while others are more smooth and subtle in flavor.

BRAZIL NUTS – SIGHI 0

Brazil nuts are low in histamine and one of the few nuts we can eat on a low histamine diet. They are reminiscent of macadamia nuts in both taste and texture. What makes Brazil nuts particularly beneficial for those on a low histamine diet is they are an excellent source of selenium. This is an antioxidant that supports the body’s natural ability to stabilize histamine levels and mitigate allergic reactions.

DISTILLED WHITE VINEGAR – SIGHI 0

Distilled White Vinegar is low in histamine. White vinegar is known for its sharp, acidic flavor that can brighten and enhance the taste of various dishes. Distilled White Vinegar is the only vinegar that earns a SIGHI value of 0 and is compatible with a low histamine diet. Distilled white vinegar is low in histamine, but not free from histamine. In the context of a low histamine diet, distilled white vinegar is often considered more suitable than other kinds of vinegar because the distillation process may reduce its histamine content, making it less likely to provoke histamine-related reactions. This makes it a potentially safer choice for those managing histamine levels, allowing them to enjoy the tangy kick it offers without the discomfort. Use sparingly and check for intolerated additives

TEST YOUR TOLERANCE: OPTIONAL ADD-INS

Every recipe featured on this blog is truly low histamine, ensuring you can trust that what you’re eating is compatible with a low histamine diet. However, there will be a time when you feel ready to start testing foods outside the “TLH YES List”. To help with this, many of our recipes will include optional add-in ingredients for testing your tolerance. Follow these steps to test your tolerance when introducing a “MAYBE” food.

GARLIC* – SIGHI 1

Garlic, when used in small amounts and especially after being cooked, is generally well-tolerated. This applies to garlic powder too. Nevertheless, it’s important to note that garlic is rated as a 1 on the SIGHI compatibility list, indicating it’s a food that should be individually tested for tolerance. Personally, garlic was the first food I tested, and I was stoked to discover I had no adverse reaction to it. Which I was over the moon about because I am a GARLIC LOVER. However, keep in mind that histamine sensitivities vary from person to person, so it’s essential for you to conduct your own tests to determine your compatibility.

EQUIPMENT USED

Depending on how finely pulverized you want your pesto you can use a food processor or a blender. Here is the benefit of each.

• Food Processor – Using a food processor will give you a grainy, crumbly texture. I like using a food processor when I am using the pesto in a pasta dish.
• Blender – If you are looking for a smoother, creamer finish, then a blender is your tool of choice. I like to use my blender with this recipe when I am going to make something that is more like a dressing or a sauce. Something that I want to pour or drizzle.

HOW TO MAKE CLASSIC PESTO WITH A LOW HISTAMINE VEGAN MAKEOVER

STEP 1 – Gather all your ingredients: Olive Oil, Distilled White Vinegar, Fresh Basil, and Brazil nuts.

and if you are TESTING YOUR TOLERANCE with Optional Add-in: Garlic

STEP 2 – Remove basil leaves from the stems until you have 2 cups lightly packed Fresh basil. A 3-5 oz container of basil leaves will yield about 2 cups lightly packed.

STEP 3 – Toss the 2 cups lightly packed basil, 1/4 cups Brazil Nuts, and 2 tablespoons of distilled white vinegar into a food processor or blender. A food processor allows you to achieve a texture that is a little more crumbly and grainy. A blender is a good choice if you want the consistency to be more like a dressing or sauce.

TEST YOUR TOLERANCE: OPTIONAL ADD-IN: GARLIC – If you are testing your tolerance toss in 2 cloves of peeled garlic.

STEP 4 – Turn on the blender/food processor and slowly drizzle in 1/4 cup olive oil. Use more or less olive oil to achieve the desired consistency. Less olive oil will give you a crumbly grainy texture and more olive oil will give you a more liquid, saucy consistency.

STEP 5 – Add salt to taste

RECIPE CARD

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