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FI: Foundation / Low Histamine / Migraine Diet

🟩 Chicken, Pear & Celery Salad with Yoghurt Maple Dressing

Name: Chicken, Pear and Celery Salad with Yoghurt Maple Dressing
Ingredients: 200 g chicken breast or chicken tenders (cooked gently (steamed, poached, or skinless BBQ)); 2 celery stalks (finely diced); 2 cups iceberg or other safe lettuces (swap rocket if tolerated); 2 pears (chopped — use with peel for more fibre and antioxidants; optional peel-off for lower salicylate load); 2 Tbsp fresh parsley (chopped (optional – omit if sensitive)); ¼ cup walnut halves (default – higher in omega-3s, slightly higher in amines); Option: use raw cashews for lower amines and gentler flavour; Maple–Yoghurt Dressing; ½ cup Greek style yoghurt or dairy-free yoghurt alternative (soy or coconut); 1 Tbsp pure maple syrup; Acid choice (optional:); ⅛ tsp citric acid dissolved in 1 tsp water (lowest chemical load); OR 1 tsp fresh lemon juice (moderate salicylates, only if tolerated)

Chicken, Pear and Celery Salad with Yoghurt Maple Dressing

Print Recipe

Servings: 2

Ingredients Method Notes

Ingredients

200 g chicken breast or chicken tenders cooked gently (steamed, poached, or skinless BBQ)
2 celery stalks finely diced
2 cups iceberg or other safe lettuces swap rocket if tolerated
2 pears chopped — use with peel for more fibre and antioxidants; optional peel-off for lower salicylate load
2 Tbsp fresh parsley chopped (optional – omit if sensitive)
¼ cup walnut halves default – higher in omega-3s, slightly higher in amines
Option: use raw cashews for lower amines and gentler flavour
Maple–Yoghurt Dressing
½ cup Greek style yoghurt or dairy-free yoghurt alternative soy or coconut
1 Tbsp pure maple syrup
Acid choice optional:
⅛ tsp citric acid dissolved in 1 tsp water lowest chemical load
OR 1 tsp fresh lemon juice moderate salicylates, only if tolerated

Method

Make dressing: whisk yoghurt, maple syrup, and your acid choice until smooth.
In a large bowl, combine chicken, celery, lettuce, pear, parsley, and walnuts (or cashews).
Drizzle dressing over salad and toss gently.
Serve fresh.

Notes

GI / GL Profile

Overall GL per serve ≈ 9–12 (low–moderate) — depends on pear size and whether you use maple.
Pear (~GI 38): main carb source; 1 medium pear ≈ GL ~9–10. Peeling doesn’t change GI but lowers salicylates.
Maple (1 Tbsp total for 2 serves) ≈ 6–7 g sugars per serve → small extra load.
Greek/DF yoghurt + chicken + cashews/walnuts add protein/fat → steadier blood sugar; bowl remains low‑GI.

Friendlier Dietary Notes

Pear peel: serve with peel for fibre/antioxidants; peel off for lower salicylate load.
Nuts: Walnuts (default) = omega‑3 ALA but higher amines. Cashews (option) = gentler, lower amines.
Yoghurt choice: use Greek style yoghurt or a dairy‑free yoghurt alternative (soy/coconut) as tolerated.
Acid choice: ⅛ tsp citric acid dissolved in 1 tsp water (lowest chemical load) or 1 tsp lemon juice if tolerated (moderate salicylates).
Chicken: use very fresh, eaten same day (keeps histamine/amine load low).
Greens & celery: generally low chemical and gentle.