Butternut squash hummus recipe- low histamine

When switching to a low histamine diet, I found making main meals for dinner easy, but lunches and snacks were a lot more difficult. All the store-bought dips and spreads were high in histamine, as well as salad dressings! I found making my own dips and freezing them in single portions an easy way to make sure I had go-to options for lunch and snacks.

This spread along with my Roasted Zucchini Dip Recipe became my weekly staples to spread on wraps, rice cakes, and use as a dip or salad dressing. If you can tolerate a little lemon juice or ACV that will give it a bit more zing. I always made it without and it was still yummy!

A note on spices – I found that a lot of the spices the SHIGI list state are high in histamine or histamine liberators are fine in small amounts such as pepper and cumin. Cumin actually contains oxalates which might be why it is a histamine liberator. As usual, the quantity is really what makes the difference to the histamine bucket. Listen to your body and play with different spices you tolerate. I use the Happy Without Histamine free food list to create all my recipes.

Butternut squash “hummus”

Luanne Hopkinson Clinical Nutritionist & Neuroplasticity Coach, focusing on histamine intolerance and MCAS

I love this yummy "hummus" with veggie sticks as a snack, spread on wraps, dolloped on salads and even as a pizza topping.

4.60 from 5 votes

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Course Side Dish, Snack

Cuisine Australian, Egyptian

Servings 4 Serves

Calories 226 kcal

Equipment

• Food Processor

Ingredients

  

1x2x3x

• 250 grams Butternut Squash 1/2 a medium squash
• 1/4 cup Basil Leaves approx 1/4 bunch
• 1/2 cup Macadamia Nuts
• 2 tbsps Extra Virgin Olive Oil
• 1 tsp Cumin
• 1/2 tsp Apple Cider Vinegar or lemon juice – optional
• 1/4 tsp Sea Salt
• 1/8 tsp Black or White Pepper optional

Instructions

 

• Heat the oven to 170C (340F) and line a baking sheet with parchment paper.
• Cut squash into chunks leaving the skin on. Roast for about 30 minutes until completely soft. Allow to cool, peel off skin and drain off any excess liquid.
• In a food processor, blend the basil leaves to a paste then add the macadamias and olive oil. This can be left slightly chunky or made smoother depending on your preference.
• Add the squash pieces, (optional – lemon juice), cumin, salt and pepper. Pulse until combined. Taste and adjust seasoning if necessary.
• Place in a small bowl and serve.

Notes

Optional lemon juice or ACV

Lemon juice and ACV are both histamine liberators which are tolerated by some people in small amounts. This works well with no lemon juice or apple cider vinegar if you want the lowest histamine option.

Black pepper

Black pepper is rated moderate histamine and small amounts such as in this recipe are usually well tolerated. White pepper is low histamine.

Cumin

According to SHIGI Cumin is a histamine liberator and small amounts such as in this recipe are usually well tolerated. Could be replaced with turmeric for a lower histamine option.

Extra Toppings

Top with a drizzle of olive oil, flax or hemp seeds.

Serve it With

Veggie sticks, brown rice tortilla chips, on a salad, in a wrap or as a sandwich spread!

Storage

Store in an air-tight container in the fridge up to 3 days, or in the freezer up to 3 months.

Nutrition

Calories: 226kcalCarbohydrates: 14gProtein: 2gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 16gSodium: 150mgFiber: 2gSugar: 3g

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content may vary.

Keyword Dairy Free, Gluten Free, Low Histamine, Soy free, Vegan, Vegetarian, Wheat Free

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This recipe is in the Ultra-Low Histamine Meal Plan and the Vegan Low Histamine recipe eBook along with many more.

Ultra-Low Histamine Meal Plan – Your low histamine elimination diet made easy, with 4-weekly meal plans, over 55 recipes, and prep guides and shopping lists for each week.