Here is a recipe for lower histamine graham crackers that are sugar-free, gluten-free, and Keto-diet-friendly too!
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Table of Contents
Ingredient notes for lower histamine graham crackers
This recipe calls for Sunflower Seed Flour. I like to sweeten them with ChocZero Sugar-Free Maple Syrup. I like to use this grain-free baking powder to avoid the risk of accidental gluten contamination.
What to serve along with lower histamine graham crackers
These graham crackers make a wonderful sugar-free, lower-histamine snack with seed butter or Sugar-Free Jam on top. They are also the main ingredient for the crust of my Lower Histamine Cheesecake. Enjoy!
The bucket theory
The bucket theory simplifies understanding symptom reactions with MCAS. Imagine your body as an empty bucket you don’t want to overflow. Reactions to various stimuli fill the histamine bucket at different rates, forming the total histamine level (how full your bucket is). More histamine means more symptoms. By managing triggers, reducing exposures, and taking medications and supplements, you can control your bucket’s level.
Know your typical symptom progression
Understanding your symptom progression during a flare is key to developing your rescue plan. This post discusses how to recognize symptom progression so you can be prepared to address them.
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Leftovers
- If you have histamine intolerance or MCAS you will want to freeze leftovers right away.
- Freeze for up to 3 months.
Here’s the recipe!
Ingredients
Equipment
Method
- Preheat an oven to 300 F. Whisk together the dry ingredients in a small bowl. Then add the egg, melted butter, maple syrup, water, and vanilla. Mix until combined. It should be a thick dough.
- Place the dough onto a Silpat and top it with a sheet of parchment paper. Using a rolling pin, roll the dough out into a thin rectangle (about ⅛”-¼” thick). If some of the dough starts rolling off the edge of the Silpat, trim it and press it unto another edge of dough.
- Remove the parchment paper from the top and cut/score the graham crackers into any size square you like, for instance, 2×2”. Do not try to separate the crackers at this point. Prick them all with a fork several times.
- Bake the crackers for 25 minutes until they are just beginning to brown. Remove them from the oven and let them cool until you can handle them. Leave your oven on. Using a spatula, cut along the score lines to separate the crackers. Keep them on the baking sheet. Right before placing them back into the oven, turn off the heat and place them into the oven to allow them to cool with the oven for an hour or so. Remove them from the oven and let them cool to room temperature.
- Divide into eight portions and freeze for use in recipes, or consume immediately!
Tried this recipe?
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Sign up for the SSP!
I’ve found the Safe and Sound Protocol (SSP) to be the most helpful bottom-up healing strategy if your nervous system has been overloaded with toxic exposures, including mold or non-native EMFs, chronic infections, concussions, stress, or trauma. The SSP is a passive listening therapy that helps heal nervous system dysregulation. Many people with MCAS and other chronic conditions have nervous system dysregulation stemming from infections, toxic exposures, concussions, and trauma. The SSP is an easy-to-use app that lets you listen to specially filtered music for 30 minutes each day as part of a 5-hour cycle. Studies show the SSP has a profound effect on mental health and chronic conditions. Here’s a short podcast describing the Safe and Sound Protocol.
You can sign up for the SSP here!
Heal your mind!
While the SSP is a bottom-up, somatic therapy for healing the nervous system, the Sacred Self-Healing Method I offer is a top-down nervous system-healing modality that focuses on cognition, attention, perception, and emotion, using the mind’s higher functions. The SSP and the Sacred Self-Healing Method complement each other and together produce lasting results. Here’s a short podcast on my self-healing practice.
I provide one-on-one in-person and remote chronic illness and caregiver coaching, as well as Sacred Self-Healing Sessions based on the Sacred Self-Healing Method, a proven, novel co-creative healing modality detailed in my Books.
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Here’s a short podcast highlighting my five books.
My latest book, Living In The Light: Healing with Forgiveness, Sound, and Light, is all about the tools that have been most helpful for me to heal: forgiveness, sound, through nervous system retraining using the Safe and Sound Protocol, and light, through entraining my circadian rhythm with the energy of the sun. Living In The Light is available here!
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The Sacred Self-Healing Method ebook is available here and in most ebook retailers!
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The companion audio recordings of chants, guided meditations, and sound healing demonstrations that accompany the Sacred Self-Healing Method are available for free on my YouTube channel here
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Disclaimer
The preceding material does not constitute medical advice. This information is for information purposes only and is not intended to be a substitute for professional medical advice, diagnosis, cure, or treatment.
