Broccoli, Carrot & Cauliflower Medley
Base Ingredients
- 1 cup broccoli florets
- 1 cup carrot sticks
- 1 cup cauliflower florets
- 1 tbsp olive oil
Method
Steam until tender, drizzle with olive oil.
Notes & Pairings
- Hopkins CFS: ✅ Safe. Pair with chicken + green beans.
- Migrane ED: ✅ Safe. Pair with beef + zucchini.
- Histamine ED (Sighi) ✅ Safe
Cabbage & Bok Choy Stir-Through
Base Ingredients
- 2 cups cabbage, shredded
- 2 cups bok choy, chopped
- 1 tsp olive oil
Method
Lightly steam or sauté, finish with olive oil.
Notes & Pairings
- Hopkins: ✅ Safe. Pair with chicken + carrots.
- Migraine ED: ✅ Safe. Pair with lamb + fennel.
- Histamine ED (Sighi): ✅
Brussels & Swede Roast (chunky, not mash)
Base Ingredients
- 2 cups Brussels sprouts, halved
- 1 swede (~400 g), cubed
- 1 tbsp olive oil
Method
Roast at 190 °C for 25 mins until golden.
Notes & Pairings
- Hopkins CFS: ✅ Safe. Pair with chicken + carrots.
- Migraine ED: ✅ Safe. Pair with lamb + fennel.
- Histamine ED (Sighi): ✅
Zucchini & Parsnip Bake
Base Ingredients
- 2 zucchini, sliced
- 2 parsnips, thinly sliced
- 1 tbsp olive oil
- Fresh thyme
Method
Layer veg in a dish, drizzle oil, sprinkle thyme. Bake 25 mins.
Notes & Pairings
- Hopkins: ✅ Safe. Pair with chicken + carrots.
- Migraine ED: ✅ Safe. Pair with lamb + fennel.
- Histamine ED (Sighi): ✅
Butternut Squash & Fennel Roast (⚠️ Conditional)
Base Ingredients
- 2 cups butternut squash, cubed
- 1 bulb fennel, sliced
- 1 tbsp olive oil
Method
Roast at 190 °C for 25–30 mins.
Notes & Pairings
- Hopkins CFS: ❌ Squash not recommended.
- Migraine ED: ✅ Safe. Pair with chicken + asparagus, or other suitable
- Histamine ED (Sighi): ✅ Safe Pair with lamb + Brussels sprouts or other suitable,
Asparagus, Rocket & Watercress Salad
Base Ingredients
- 1 bunch asparagus, steamed
- 1 cup Rocket
- 1 cup watercress
- 1 tsp olive oil
Method
Steam asparagus, toss with greens and oil.
Notes & Pairings
- Hopkins CFS (low histamine) : ✅ Safe. Pair with chicken + swede.
- Migraine ED: ✅ Safe. Pair with beef + carrots.
- Histamine ED (Sighi) ✅ Light, fresh plate. Pair with fish + zucchini.
- ✅ serve with other suitable pairings
Beets & Leek Warm Salad (⚠️ Conditional)
Base Ingredients
- 2 red beets, roasted & diced
- 1 leek, steamed, sliced
- 1 tsp olive oil
Method
Roast beets, steam leeks, toss together.
Notes & Pairings
- Hopkins CFS (Low Histamine diet): ✅ Allowed. Pair with chicken + cabbage.
- Migraine ED: ❌ Avoid (beets if nitrates are a concern.).
- Histamine ED Singhi: ✅ Safe.
Onion, Radish & Kale Sauté (⚠️ Conditional)
Base Ingredients
- 1 onion, sliced
- 1 bunch radishes, quartered
- 1 cup kale, chopped
- 1 tsp olive oil
Method
Sauté onion + radish until tender, add kale to wilt.
Notes & Pairings
- Hopkins CFS (Low Histamine diet): ✅ Onion allowed. Pair with chicken + carrots. (or other suitable)
- Migraine ED: ❌ Avoid onion low in histamine but a known migraine trigger
- Histamine ED Singhi: Pair with lamb + zucchini (or other suitable)
Potato & Sweet Potato Roast (⚠️ Conditional)
Base Ingredients
- 2 white potatoes, cubed
- 1 sweet potato, cubed
- 1 tbsp olive oil
- Fresh rosemary
Method
Roast at 200 °C for 30 mins until golden.
Notes & Pairings
- Hopkins CFS (Low histamine): ✅ Fresh potatoes safe. Pair with chicken + cabbage.
- Migraine ED: ❌ Avoid (potatoes for strict elimination diet phase – contains some tyramine).
- Histamine ED Singhi: Pair with lamb + Brussels sprouts. (or other suitable)
Swede, Carrot & Leek Trio
Base Ingredients
- 2 swedes (~800 g), cubed
- 4 carrots (~400 g), batons
- 2 leeks (~160 g, white part), sliced
- 1 tbsp olive oil
Method
Steam swede + carrots until tender, add leeks last 5 mins. Drizzle oil.
Notes & Pairings
- Hopkins CFS (Low histamine): ✅ Safe. Pair with lamb roast + steamed cabbage. ( + SEE FULL RECIPE)
- Migraine ED: ✅ Safe. Pair with turkey + asparagus. (or as per Hopkins)
- Histamine ED (Sighi): ✅ Balanced roots + leek
Steamed Bok Choy with Olive Oil & Herbs
Ingredients
- 3–4 small bok choy (~400 g), trimmed and halved lengthwise
- 1 Tbsp olive oil (or rice bran oil for neutral option)
- 1 Tbsp fresh parsley or dill, chopped (optional garnish)
- Pinch salt (optional)
Method
- Rinse bok choy well and slice lengthwise.
- Steam for 3–4 minutes until tender but still bright green.
- Drizzle with olive oil and sprinkle with fresh herbs.
- Serve warm as a side dish.
Notes (per serve)
- Hopkins CFS (Low Histamine): ✅ Suitable; bok choy is safe, especially when fresh.
- MED (Migraine Elimination Diet): ✅ Suitable (bok choy listed as safe).
- Histamine ED Sighi ✅ Excellent green fiber + micronutrient side; balances root or grain dishes.
