Low Histamine Rainbow Salad

Makes approximately: 8 servings.
Total time: 40 minutes.

This Low Histamine Rainbow Salad is packed full of nutrients, colour, flavour and freshness! The vegetables and cashews add a delightful crunch which compliments the tangy, sweet pop of the pomegranate seeds. Separately, each ingredient is nutritious and delicious, but all together…this recipe creates salad magic! Great for feeding your good gut bacteria.

Ingredients:

  • 2 cups sweet potatoes, diced
  • 1 tbsp extra virgin olive oil, (plus a pinch of salt for sweet potatoes)
  • 2 cups kale, chopped
  • 1 tbsp extra virgin olive oil, (plus a pinch of salt for kale)
  • 2 cups red cabbage, shredded
  • Optional, if nut tolerant: ¾ cups cashews (or pine nuts),
  • 1/3 cup fresh pomegranate seeds (or cranberries)

Low Histamine Salad Dressing:

  • 1 Tbsp extra virgin olive oil
  • 1 Tbsp apple cider vinegar
  • 1 tsp maple syrup (or can use the juice from ½ a pomegranate)

Methods:

  1. Preheat the oven to 200 degrees C (400 degrees F) and prepare an oven tray with baking paper or grease with olive oil.
  2. Toss the sweet potatoes in the olive oil and salt and spread in a single layer across the baking tray, then roast for about 20 minutes.
  3. After 20 minutes of the sweet potato’s cooking time, carefully remove the tray from the oven and the cashews on top of the roasting sweet potato. Allow it to cook altogether for 5-7 minutes longer until the sweet potato is browned and soft, and the cashews are lightly toasted. Set aside to cool.
  4. To prepare the Low Histamine Salad Dressing, place all ingredients in a mixing bowl and combine. Or, you can use a blender to blend until smooth.
  5. In a large salad/mixing bowl, massage the kale in olive oil and salt for 1-2 minutes until a desired texture is achieved.
  6. Add in the shredded cabbage, the roasted sweet potato and cashews (if nut tolerant), and the fresh pomegranate seeds (or cranberries). Pour in the Low Histamine Salad Dressing and toss using salad tongs until all the ingredients are mixed well and coated in the dressing.
  7. Optional extra’s chopped apple and carrot to boost nutrients
  8. Serve right away or refrigerate until ready to serve (which allows for the flavours to combine) and enjoy