Today I’m sharing a delicious low-histamine recipe from my book, Nature’s Way to Healing. A Long Covid Guide. It’s a very yummy Hemp-crusted Chicken & Broccoli Buddha Bowl.

Long Covid has emerged as a significant health challenge, affecting millions worldwide. As someone who has personally battled this condition, I'm excited to share with you this delicious recipe that not only tastes delicious (I was lucky not to lose my taste buds!) but also supported my healing journey.

My new book is a comprehensive guide to Long Covid and the result of my personal experience with it and I undertook extensive research into cutting-edge treatments and recovery strategies which are included in the book along with an in-depth healing protocol. It's designed to help shorten the duration of Long Covid and get you back to feeling your best.

Why do Low-Histamine Recipes Matter for Long Covid?

One of the key aspects of managing Long Covid symptoms is controlling inflammation in the body. Many Long Covid sufferers experience histamine intolerance, which can exacerbate symptoms. That's why low-histamine recipes, like the one I'm about to share, can be so beneficial.

Low-histamine diets can help:

• Reduce inflammation
• Alleviate allergy-like symptoms
• Support gut health
• Regulate overall immune function

The potential benefits of a low histamine diet for Long Covid stem from the complex interactions between histamine, inflammation, and immune system dysfunction. Long Covid has been associated with mast cell activation syndrome in some patients, where mast cells release excessive amounts of histamine and other inflammatory mediators. By reducing dietary histamine intake, individuals may be able to lower their overall histamine load, potentially easing symptoms related to this mast cell hyperactivity.

In my research I discovered that Long Covid patients can develop histamine intolerance, where the body struggles to break down histamine efficiently. This can lead to an accumulation of histamine and subsequent symptoms. A low histamine diet can help manage this imbalance by reducing the incoming histamine burden. Long Covid can also disrupt the gut microbiome, leading to increased intestinal permeability or "leaky gut," which allows more histamine to enter the bloodstream. A low histamine diet can help reduce the burden on the gut and support its healing.

Histamine's role in neuroinflammation is particularly relevant to Long Covid, as it may contribute to symptoms like brain fog and cognitive issues. By reducing histamine intake, some people can find relief from these neurological symptoms. Histamine also plays a role in immune system regulation, and given the immune dysregulation observed in Long Covid, a low histamine diet could potentially help modulate this response.

The vascular effects of histamine are another consideration. Histamine can affect blood vessels, causing dilation and potentially contributing to symptoms like dizziness or POTS-like symptoms in Long Covid patients. Reducing histamine intake may help manage these effects. Additionally, Long Covid is associated with increased oxidative stress and mitochondrial dysfunction, both of which can be influenced by histamine levels. A low histamine approach might therefore support overall cellular health and function.

This Hemp-Crusted Chicken & Broccoli Buddha Bowl recipe is not only low in histamine but also has nutrients to support your recovery. The hemp seeds used in the crust are rich in omega-3 fatty acids, which are known for their potent anti-inflammatory properties, potentially helping to calm the body's inflammatory response. Quinoa serves as the base of this bowl, offering a complete protein source that's also high in fibre and antioxidants, supporting overall health and digestion. Broccoli, a cruciferous vegetable star, is packed with vitamins C and K, as well as sulforaphane, a compound celebrated for its anti-inflammatory effects. The dressing features extra-virgin olive oil, which contains heart-healthy monounsaturated fats and antioxidants, contributing to cardiovascular health and fighting oxidative stress. Lastly, tahini, made from ground sesame seeds, adds a creamy texture while providing a good source of calcium, magnesium, and iron, supporting bone health and energy production.

Together, these ingredients create a nutrient-dense meal that not only satisfies the taste buds but also provides a range of compounds that may aid in the recovery process. Onima Pantry offers a variety of high-quality ingredients to help you create such nutritious meals at home.

Nature's Way to Healing: A Long Covid Guide

In my new book, I dive deep into the science behind Long Covid and provide practical, actionable steps for recovery. Drawing from my background as a clinical nutritionist and my personal experience with the condition, I offer:

• A holistic approach to tackling symptoms and addressing root causes
• Simple, easy-to-understand explanations of complex medical concepts
• Over 30 delicious low-histamine recipes to aid recovery
• Practical tips and tools for managing day-to-day life with Long Covid

Whether you're struggling with Long Covid yourself or supporting a loved one through their journey, this guide aims to provide the knowledge and resources you need to navigate this challenging condition.

Pre-order your special discounted copy now for delivery in mid-July at the links below. Let's embrace nature's wisdom together and find our way back to vibrant health!

For my Aussie readers: https://www.amazon.com.au/Natures-Way-Healing-Covid-Guide/dp/1922786047/

For my US friends: https://www.amazon.com/Natures-Way-Healing-Covid-Guide/dp/1922786047/

For my UK crew: https://www.amazon.co.uk/Natures-Way-Healing-Covid-Guide/dp/1922786047/

Nature’s Way to Healing. A Long Covid Guide

Waterstones: https://www.waterstones.com/book/natures-way-to-healing/lee-holmes/9781922786043

Bookshop.org UK: https://uk.bookshop.org/p/books/nature-s-way-to-healing-a-long-covid-guide-lee-holmes/7670886?ean=9781922786043 

You can also purchase a copy on my websites here:

www.superchargedfood.com/bookshelf

www.superchargeyourgut.com

www.superchargeyourgut.co.uk

Hemp-crusted Chicken & Broccoli Buddha Bowl 

Serves 1

• 2 tbsp almond meal
• 2 tbsp hemp seeds
• 1⁄2 tsp garlic powder
• 1⁄2 tsp sweet paprika
• Salt and pepper, to taste
• 1 tbsp tapioca starch, blended with 3 tsp water
• 1 skinless chicken breast
• 1 cup quinoa, cooked
• Small handful pea shoots, to serve

SALAD

• 1⁄4 head broccoli, steamed
• 1 carrot, sliced using a vegetable peeler
• 1 cucumber, peeled and sliced 
• 2 radishes, thinly sliced 
• Handful rocket

DRESSING

• 2 tbsp extra-virgin olive oil 
• 2 tbsp water
• 1 tsp Love Your Gut Synbiotic 
• 1 tsp apple cider vinegar
• 1 tbsp hemp seeds
• 1 tbsp tahini
• 1⁄2 tsp grated ginger 
• Salt

Method:

• Preheat the oven to 200oC (400oF).
• Combine the almond meal, hemp seeds, garlic powder, paprika, salt and pepper in a shallow dish.
• In a separate shallow dish, add the tapioca mixture. Place the tapioca dish, hemp dish and a lined baking tray in a row.
• Dip the chicken breast first in the tapioca then the hemp mixture. Place on the baking tray. Bake for 15–20 minutes before removing and slicing into strips.
• To make the dressing, combine all the ingredients together in a small bowl.
• To make the salad, add the quinoa to a large serving bowl, then add all the salad ingredients in individual piles. Top with the chicken, drizzle dressing generously over and scatter some pea shoots to serve.

It’s also good to remember, healing is a journey, and every small step counts. I hope this recipe brings you both nourishment and joy as you work towards recovery. 

Stay tuned for more updates!

Lee xo  

Here in Australia, as the brilliant leaves begin to fall and a crisp chill enters the air, autumn ushers in a new season of flavours ripe for nourishing our bodies and souls. This time of transition provides the perfect opportunity to adapt our eating habits to align with nature's rhythms, fortifying us with the warmth and nutrients we need to thrive during the cooler days.

I have a wonderful new recipe for you today, even if it's not autumn where you are, as I know many of my friends are in the UK and USA, this new dish is transeasonal and can be eaten anytime of year!

At farmers markets and grocer's stalls, you'll find an array of antioxidant-rich produce like vibrant pumpkins, hearty pumpkin, ruby-red apples, and deep purple grapes. For optimum health, why not load up on these superstars that are packed with immune-supporting vitamins A and C to help fend off infection.

Celebrate good health with fibre-filled whole grains like freekeh, farro, and wild rice. These ancient grains add a delightfully nutty, chewy texture to salads, pilaffs, and grain bowls while providing long-lasting energy to power you through busy days.

Now is the ideal time for nourishing meals that satiate us at a deep level and stoke our inner digestion. Be sure to incorporate plenty of leafy greens like kale, chard, and collards into your diet. Their hearty textures stand up well to braising and sautéing, making them perfect accompaniments to roasted lean meats, eggs, and plant-based proteins.

When it comes to fruit, crisp apples, pears, pomegranates, and citrus are reigning supreme right now. Opt for these vitamin C-loaded fruits to strengthen your immune defences. For a cosy treat, bake a batch of pears or apples drizzled with honey, cinnamon, and a sprinkle of chopped nuts and serve with Greek Yoghurt or coconut yoghurt.

Research shows that the best diet for our health is an anti-inflammatory approach. As you build your meals, don't forget to incorporate plenty of healthy fats from sources like avocados, nuts, seeds, olive oil, and fatty fish like salmon. These satiating fats provide long-lasting energy and help us absorb fat-soluble vitamins from our colourful produce. 

This is one of my favourite recipes to enjoy this season. Overall, itcombines nutrient-dense ingredients like salmon, freekeh, greens, and nuts in a way that allows their flavours to shine. The contrasting textures from the crispy salmon, chewy freekeh, and crunchy radishes and nuts also make it delicious to eat.

Why not make it and let me know what you think of it in the comments section below?

Pan Roasted Salmon with Greened up Freekeh

Serves 2

Ingredients:

For the Green Dressing:

Method:

Rinse the Freekeh under cold water. In a medium saucepan, bring 2 cups of water or vegetable broth to a boil.

Add the rinsed Freekeh to the boiling water, reduce heat to low, cover, and simmer for 20-25 minutes or until tender. Drain any excess water and let it cool.

To prepare the Green Dressing, add all ingredients to a food processor to whisk together. Pour into a bowl and set aside in fridge.

Heat a frying pan over medium-high heat. Add the pine nuts and toast for 2-3 minutes, stirring frequently to make sure they don’t burn. Remove and set aside in a bowl. Season with a drizzle of olive oil and salt.

Pat the salmon fillets with dry a paper towel, then drizzle olive oil and massage salt and pepper on both sides.

Heat a tablespoon of olive oil in a pan over medium-high heat. Once hot, add the salmon fillets, skin side down. 

Press the salmon gently flat with a spatula to prevent it from curling. Cook for 4-5 minutes until the skin is crispy and golden. Flip the fillets and cook for another 3-4 minutes until cooked through. Remove from heat and set aside.

In a large mixing bowl, combine cooked Freekeh, chopped kale, dill, sliced radishes and dried cranberries. Pour the green dressing over the salad and toss until everything is well coated.

Divide the salad among serving plates and top each with a crispy pan-fried salmon fillet.

Drizzle any extra dressing and sprinkle roasted pine nuts over.