Low Salicylate Chicken & Swede Mash
Serves: 4
Ingredients
- 500 g chicken breast (fresh, diced)
- 2 medium swedes, peeled & chopped
- 2 medium white potatoes, peeled & chopped
- 1 tbsp sunflower oil
- 1 cup green beans, trimmed
- Pinch of salt
Method
- Steam swede + potato until soft; mash with salt.
- Heat oil in a pan, cook chicken until just done.
- Steam beans until tender.
- Serve chicken with mash and beans.
Energy balance: Potato + swede provide steady carbs; chicken protein balances → stable meal.
Histamine note: Fresh chicken only; freeze same day if not eaten.
Low Salicylate Lamb & Rice Bake
Serves: 4
Ingredients
- 500 g lamb mince (fresh)
- 1 ½ cups white rice
- 2 cups water
- 1 cup peas
- ½ cup celery, chopped
- 1 tbsp sunflower oil
- Pinch of salt
Method
- Heat oil, cook lamb until browned.
- Add rice, water, peas, and celery.
- Cover and simmer ~20 min until rice cooked.
Energy balance: Rice + peas = carb/fibre; lamb protein + fat = slower digestion.
Histamine note: Lamb must be fresh; avoid storing long.
Low Salicylate Fish & Butter Bean Stew
Serves: 4
Ingredients
- 4 fillets white fish (fresh, e.g. cod or flathead)
- 1 can butter beans, rinsed
- 1 tbsp sunflower oil
- ½ cup shallots (white part only), chopped
- 2 cups water or mild stock
- Pinch of salt
Method
- Heat oil, cook shallots until soft.
- Add butter beans + water, simmer 5 min.
- Add fish fillets, cover, poach until flaky (8–10 min).
Energy balance: Beans = slow carbs + fibre; fish protein stabilises.
Histamine note: Fish must be eaten same day; don’t store leftovers.
Low Salicylate Swede & Cabbage Stir-Fry with Pork
Serves: 4
Ingredients
- 400 g pork strips (fresh)
- 2 cups cabbage (wombok or savoy), shredded
- 1 medium swede, julienned
- 1 tbsp sunflower oil
- Pinch of salt
Method
- Stir-fry pork until just cooked.
- Add swede + cabbage, cook until tender.
- Serve with rice or plain noodles.
Energy balance: Light veg dish; add rice/noodles for steady carb base.
Histamine note: Pork builds histamine quickly — eat fresh.
Low Salicylate Beef & Green Bean Rice Bowl
Serves: 4
Ingredients
- 500 g beef strips (fresh)
- 1 ½ cups white rice
- 1 cup green beans
- ½ cup choko, diced
- 1 tbsp sunflower oil
- Pinch of salt
Method
- Cook rice separately.
- Stir-fry beef in oil, add beans + choko.
- Serve over rice.
Energy balance: Rice = carb; beans + choko = fibre; beef = protein → balanced.
Histamine note: Safe if beef is fresh.
Low Salicylate Shepherd’s Pie with Swede Topping
Serves: 4
Ingredients
- 500 g lamb mince
- 1 medium swede, peeled & cubed
- 2 medium white potatoes, peeled & cubed
- 1 cup peas
- ½ cup celery, chopped
- 1 tbsp sunflower oil
- Pinch of salt
Method
- Cook lamb in oil, add peas + celery.
- Boil swede + potato until soft, mash.
- Place lamb mix in baking dish, top with mash.
- Bake 20 min at 180°C.
Energy balance: Potato + swede mash = carbs; peas + lamb add balance and satiety.
Histamine note: Freeze same day for safety.
Low Salicylate Poached Chicken with Rice & Celery Salad
Serves: 4
Ingredients
- 4 chicken breasts (fresh)
- 1 ½ cups white rice
- 2 celery sticks, diced
- 1 cup iceberg lettuce, shredded
- 1 tbsp sunflower oil
- Pinch of salt
Method
- Poach chicken in simmering water until cooked.
- Cook rice.
- Toss celery + lettuce with oil.
- Serve chicken with rice + salad.
Energy balance: Rice = carb base; lean chicken protein keeps meal steady.
Histamine note: Chicken must be fresh or frozen same day.
Low Salicylate Baked Pork & Potato Tray Bake
Serves: 4
Ingredients
- 500 g pork fillet, sliced
- 4 peeled potatoes, cubed
- 1 cup green beans
- 1 tbsp sunflower oil
- Pinch of salt
Method
- Toss pork + potatoes in oil, spread on tray.
- Bake 30 min at 180°C.
- Steam beans, serve on the side.
Energy balance: Potato = main carb; pork protein + fat slow release; beans add fibre.
Histamine note: Pork should be eaten same day.
Low Salicylate Beef, Butter Bean & Rice Casserole
Serves: 4
Ingredients
- 400 g beef strips
- 1 can butter beans, rinsed
- 1 ½ cups white rice
- 2 cups water
- 1 tbsp sunflower oil
- Pinch of salt
Method
- Cook beef in oil until browned.
- Add beans, rice + water; simmer covered until rice cooked.
- Serve hot.
Energy balance: Rice + beans = steady carbs; beef adds protein/iron.
Histamine note: Freezer-friendly if beef is fresh.
Low Salicylate Fish & Potato Patties with Green Beans
Serves: 4
Ingredients
- 400 g white fish fillets (poached)
- 2 medium potatoes, peeled, boiled, mashed
- 1 tbsp sunflower oil
- 1 cup green beans, steamed
- Pinch of salt
Method
- Flake fish, mix with mashed potato.
- Form patties, fry in oil until golden.
- Serve with beans.
Energy balance: Potato = carb; fish = lean protein; beans = fibre → steady energy.
Histamine note: Fish must be eaten same day.
Low Salicylate- Salmon, Leek & Potato Bake with Cream
Serves: 4
Ingredients
- 500 g salmon fillet (fresh)
- 4 white potatoes, peeled, thinly sliced
- 1 leek (white/light green part only), sliced
- 1 cup cream (plain)
- 1 tbsp sunflower oil or butter
- Pinch of salt
Method
- Preheat oven 180°C.
- Steam potato slices until just tender.
- Sauté leek in oil until soft.
- Layer potato, salmon, leek; pour cream over.
- Cover with foil, bake 20–25 min until salmon flakes.
Energy balance: Potato = carb; salmon = protein + fat; cream slows absorption = steady energy.
Histamine note: Fresh salmon only; canned/smoked are high histamine. Eat same day.
