Serves: 4 | GI/GL: Balanced

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Ingredients

• 4 lamb rump steaks (about 120 g each, fresh, not aged)
• 500–600 g carrots (S), peeled and sliced (for mash)
• 1 medium swede (~700 g), peeled and cubed (for mash)
• 50 g unsalted butter or Nuttelex (DF option)
• 2 cups broccoli florets (S) (or lower-salicylate alternative)
• 2 medium zucchinis (S), sliced (or lower-salicylate alternative)
• 1–2 tbsp fresh parsley or chives, chopped
• Pinch salt (optional)

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Method

1. Cook mash: Boil carrots and swede until tender (15–20 minutes). Drain well, mash with butter or Nuttelex, stir through herbs. (Optional only mash half and combine mix with chunks for texture)
2. Cook lamb: Season lightly with salt if desired. Grill, pan-sear, or oven-roast lamb rump steaks until just cooked through and tender. Rest briefly before serving.
3. Cook greens: Steam or sauté chosen vegetables until tender-crisp.
4. Assemble plate: Place one steak with a serve of mash and green vegetables. Serve warm.

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Calories (approx. per serve)

• Lamb rump steak (120 g): ~200 kcal
• Swede–carrot mash (¼ batch with butter): ~140 kcal
• Vegetables (~2 cups): ~60–80 kcal
•  Total: ~400–420 kcal

Diet Notes

• With lamb + swede mash + beans/cabbage/sprouts → 🟩 Everyday plate, ✅ low histamine, ⚖️ balanced carbs.
• With carrot mash or peeled zucchini → 🟨 Flex–S plate (moderate salicylates).
• With broccoli or unpeeled zucchini → 🟪 Wildcard plate (high chemical load).

Safer Green Vegetable Swaps (Everyday, Low Chemical)

• Green beans 🟩
• Brussels sprouts 🟩
• Iceberg lettuce 🟩 (lighter option)
• Cabbage (green or savoy, steamed) 🟩

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