AuthorStacy SaundersCategorySaucesDifficultyBeginnerUse this sauce to make chinese style dishes!
Place all ingredients in the instant pot. Cover with lid, set sealing valve to closed, and cook on high for 6 min. When the timer beeps release the pressure. Whisk and pour sauce into a jar. Keep in the fridge for 24 hrs or freeze in serving sizes.
Yields about 2 1/2 cups.
Place all ingredients in a medium size pot. Bring to a boil and then simmer, whisking occasionally, until reduced to 2 1/2 cups, about 15-20 min.
This is the best recipe for a soy sauce alternative that I've been able to find since starting low histamine eating. It's super easy to make if you already have the low histamine beef bone broth in the freezer.Ā
Use it to make low histamine chow mein or low histamine mongolian beef!
Recipe adapted from All Recipes Soy Sauce Substitute
Note: I thought coconut aminos was a safe alternative to soy sauce for those who tolerate coconut. Turns out coconut aminos are high in histamine because they are made from fermented sap of coconut palm and sea salt .Ā
Ingredients
Directions
Place all ingredients in the instant pot. Cover with lid, set sealing valve to closed, and cook on high for 6 min. When the timer beeps release the pressure. Whisk and pour sauce into a jar. Keep in the fridge for 24 hrs or freeze in serving sizes.
Yields about 2 1/2 cups.
Place all ingredients in a medium size pot. Bring to a boil and then simmer, whisking occasionally, until reduced to 2 1/2 cups, about 15-20 min.
I just read that Bragg’s coconut aminos are not fermented unlike other brands but they do have apple cider vinegar as an ingredient.
oh that’s interesting! Thanks so much for sharing š
Hi, are there certain brands of low histamine beef broth that you recommend? Also, I totally connect with your story… I’m nursing a 1 year old, and just started having “obvious” histamine reactions in the past month (hives), but think I’ve been on the edge of this for a while. I am excited to explore your recipes and ideas!
Welcome to the low histamine club š I hope it helps relieve your symptoms! Sorry I wasn’t more specific on my recipe, I actually make my own beef broth. I haven’t found a pre-made one that is low histamine, due to ingredients like black pepper & yeast, and because of not knowing how long they cook the meat. Histamine builds up in meat the longer it cooks. Here is the recipe for the beef bone broth I make. I hope you find some recipes you love!
Vinegar is high histamine :/
You don’t have HI if you don’t react to it.
Distillation doesn’t change anything
Thanks for this note. I follow the SIGHI list, which has distilled white vinegar listed as a level 0, but recommends using it sparingly. Vinegar is a controversial ingredient like cinnamon, so I will make a note of that in my recipe.
Rice vinegar may be an appropriate substitute. It is mild and makes a world of positive difference for me. I purchase it at an Asian grocery store.
Rice vinegar may be an appropriate substitute. It is mild and makes a world of positive difference for me. I purchase it at an Asian grocery store.
That’s a pretty broad, sweeping statement to make… “You don’t have histamine intolerance if you don’t react to (insert ingredient here).” You do realize intolerances exist on spectrums, right? Some people are only mildly intolerant to histamines (like me — I only seem to react to the highest histamine foods and leftovers that are more than 24 hours old), some moderately (my youngest kiddo), and for some it is severe and yes — this means being much stricter with a low-hist diet and may mean that even things rated as a “1” on the SIGHI list (such as distilled vinegar) will need to be avoided.
This tolerance level can also change over time; some people are able to heal from their histamine intolerance eventually (or at least have it to a lesser degree), and it takes a LONG time for a person to determine their “histamine bucket” of tolerance. Which also can change, ebb and flow, depending on other factors such as stress levels or even the weather! Even harder when it’s your child (speaking from experience) because they cannot always communicate their symptoms. Yet, at the same time, as parents of HI kiddos we have to try and keep their diet as balanced as possible. As they get older (mine is almost 5 now), they will have to start “testing” foods themselves and paying attention to whether or not they have symptoms after. It’s not as simple as you make it sound.
It’s also cumulative as we all know, so if you’re eating fairly strictly low-histamine and going off of the SIGHI list (keeping mostly to the things listed as 0 or 1 on their scale) you can usually “get away with” using a little distilled white vinegar or something else that’s at a 1 or even a 2 on the SIGHI list. Also, if you’re a person who suspects (or knows) that DAO-deficiency is a factor in your histamine intolerance, and you supplement with DAO enzymes and/or histamine-reducing vitamins and minerals daily (such as vitamin C and quercetin) — Then, you may potentially have a little more “wiggle room” in your low histamine diet. Each and every one of us are different. Sweeping statements and judgements (“you don’t have this intolerance if you can tolerate this one ingredient at all”) are unnecessary and unhelpful.
Thanks for the recipe!
I have an histamine intolerance diagnosed since 3 years now.
Vinegar is very problematic when fermented /Aged, like Balsamic or wine vinegar. Balsamic vinegar its one of the worst things we can have, it is sad because I used to love it! I use, like you and as the SIGHI recommends, distilled organic white vinegar for salads. But in low amounts. It is fine for me most of the times. When everything is going bad (mostly because I dined outside), I cut every fancy things and eat boiled veggies with rice and olive oil.
Hi. I’m wondering if some coconut aminos are ok & some not. OxiPur (Baliza) published their lab results – 2 brands tested – “Neither product contained histamine”. They also found Glutamate to be very low. Their notes suggest coconut aminos are short fermented & then boiled (stops fermentation), which may be why there is low histamine even though it is fermented. The longer fermentation, the more vinegar tasting, so maybe coconut aminos are very short fermentation (quite sweet tasting). For me this is useful information, but it’s only 2 brands tested & it might be hard to find out manufacturing details of other brands to guess their levels. I’ll probably use it occasionally & see if it triggers me. Here’s the link fyi. https://www.baliza.de/en/blog/files/coco-aminos-histamine-intolerance-glutamate.html
Thanks so much for sharing this info!
Great response!
What can be used as a substitute for the vinegar? I’m new to low histamine and very reactive to white vinegar. No reaction to apple cider so far, how strange.
You could try seeing how it works with apple cider vinegar! it may alter the taste a bit, but it would still work I bet.
Seems like they may not be high in histamine.
https://www.baliza.de/en/blog/files/coco-aminos-histamine-intolerance-glutamate.html
Stacy- Thank you for this blog! This is my first week intentionally cooking LH recipes. The comments from others are pure gold. Iām learning so much! MM
I learn from the comments too, I’m so grateful when people are willing to share their knowledge!
How long can I store this in the fridge?
If you have histamine intolerance I recommend freezing any extra sauce to keep the levels low. If you don’t have histamine intolerance, the sauce will probably keep for 3-4 days in the fridge.