Low Histamine Lasagna
 
Prep time
Cook time
Total time
 
Low Histamine Lasagna, nightshade and dairy free.
Author:
Serves: 4
Ingredients
  • Meat Sauce:
  • 2 white onions
  • 2 stalks of celery
  • 2 cloves of garlic
  • 300 g minced meat (I used ground beef)
  • 350 g grated vegetables of choice (I used 175 g carrot, 125 g beet, and 50 g butternut squash)
  • 750 g nomato sauce (ca. 700 ml/ 3 cups)*
  • 2 tsp oregano (fresh)
  • ½-1 tsp salt (I used pink himalayan salt)
  • 1 tbsp (extra virgin) olive oil/coconut oil
  • White Sauce:
  • 1 tbsp coconut oil
  • 4 tbsp whole grain brown rice flour**
  • 100 ml bone broth or tolerated bouillon (a bit less than ½ cup)***
  • 650 ml almond milk**** (2¾ cups)
  • 1-2 tsp salt (I used pink himalayan salt)
  • ca. 8 whole grain spelt lasagna plates (or gluten free lasagne sheets, or thin slices of zucchini, mango or sweet potatoes if you prefer to leave out the pasta all together.)
  • * You can find the link to my nomato sauce below the recipe or above in the text.
  • ** See notes below for possible substitutions
  • *** You can ommit this and just add an extra 100 ml almond milk.
  • **** I chose almond milk for this recipe, because it thickens very well with the rice flour. See notes below for possible substitutions.
Instructions
  1. If you haven’t already made the Histamine Friendly Nomato Sauce, you need to start with that. You can find the link to the recipe for my nomato sauce below the recipe, make sure that you only add ⅔ of the bouillon/water, otherwise the meat sauce will be too wet. Note ½ a portion of the nomato sauce recipe is more than enough for making one lasagna. Adding this step add another 15 minutes to the total cooking time.
  2. Once you have all the ingredients for the nomato sauce cooking away in the pot, you can get going with the meat sauce for the lasagna. Dice the white onions and celery sticks very finely. Or if you are too lazy like me, this is when you get out your food processor and process it till it is finely chopped but not pureed.
  3. Heat up a tbsp of oil and add the celery and onion to the pot and cook, stirring a few times, until the onions are translucent. Add the garlic, and let it cook with the onion and celery for a bit – don’t let it brown.
  4. Turn the heat down to medium low and add the ground beef, and make sure to break up the meat, so that no big lumps are formed. (If you don’t tolerate ground beef, you can try ground turkey, or lentils if you don’t eat meat and tolerate them.)
  5. While the meat is browning, clean and grate the add in vegetables (I used carrot, beet and butternut squash). The exact distribution of the different vegetables doesn’t really matter, just remember that the more beet you add the more red the lasagna will be in the end, a small amount of beets will result in a more orange lasagna.
  6. When the meat is brown, add the grated vegetables, salt and oregano.
  7. Give it a good stir and let it cook for about five minutes before adding the nomato sauce. Mix it well and let it simmer while you make the white sauce.
  8. Now, turn on your oven to 180 °C (360 °F).
  9. And now it is time to tackle the white sauce. Melt the (coconut) oil, and add the rice flour. Stir to combine it well, it looks a bit like wet bread crumbs now.
  10. Turn off the heat! This is very important if you don’t want lumps in your white sauce.
  11. Now slowly add in the liquid, bit by bit, and whisk well between every bit of liquid added. It will slowly turn from “wet bread crumbs” to a thick paste and then a thinner and thinner paste.
  12. Then add the rest of the liquid and the salt. Turn the heat back on, low-medium heat.
  13. Slowly bring the white sauce to a boil, while stirring often, but not continuously.
  14. Don’t freak out about the fact that the white sauce seems really thin, it will thicken during the time it will take for the sauce to get to a boil. Once it just starts to bubble, turn off the heat and let it rest for a bout 5 minutes, while you prepare for assembling your lasagna.
  15. Assembly time! Get out your lasagna oven dish (ca.30 cm x 20 cm / 12" x 8"), start with a layer of meat sauce, then a layer of white sauce and then a layer of lasagne plates. Repeat, and end with a layer of white sauce.
  16. Bake the lasagna in the oven for 45-60 minutes at 180 °C (360 °F). You what the top layer to start to slightly brown.
  17. Let it rest for about 10-15 minutes before you serve it. Enjoy with a simple green salad or just as it is if you can’t be bothered. Enjoy \o/
Recipe by The Histamine Friendly Kitchen at https://histaminefriendlykitchen.com/low-histamine-lasagna/