This low histamine smoothie is a delicious combination of sweet fruits and greens and is perfect as a snack or to enjoy with breakfast! We blend up this green smoothie with no banana, no yogurt and no spinach in just a few minutes.
I love a good fruits and greens smoothie as it feels so nourishing, but every one I've seen has ingredients that often don't work for us on a low histamine diet. So, of course, I had to make my own low histamine smoothie, and one that doesn't taste *too* green!
We leave out higher histamine foods of banana, spinach, avocado and yogurt and, similarly to my berry kale smoothie, enjoy more suitable low histamine fruits and veggies instead. The fruit is sweet, kale gives us some greens and a little pumpkin seed butter gives a nutty taste.
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Why You'll Love This Smoothie
Affordable ingredients. No need to hunt down obscure tricky-to-find ingredients, we use regular fruits and veggies. Just like my low histamine smoothies without banana, we leave out higher histamine ingredients.
Dairy free, gluten free and nut free. As well as being low histamine (but be mindful of personal food intolerances), it's also suitable for those dietary requirements (check your oat milk is gluten free, if using).
Ingredients
All the ingredients and their quantities are set out in the recipe card below.
Some notes on a few of them:
- Frozen peaches - these give sweetness and help thicken the smoothie too. I often use a mixed bag of frozen peaches and nectarines (from Sainsbury's, for UK readers). Frozen mango can also be used as a swap, if well tolerated.
- Kale - to add some greens and used instead of higher histamine spinach. I tend to use curly kale for this recipe.
- Plant milk - there are lots of options, and from conversations I've had with people on a low histamine diet, they seem quite individual in terms of tolerance, so use the one that works best for you.
- Pumpkin seed butter - this add a little nutty flavor, helps thicken the smoothie and adds a touch of protein (and is nut free). I tend to use the Biona brand, but you can make your own too.
How to Make a Low Histamine Smoothie
All you need to make this green smoothie is some low histamine fruits and veggies, milk of choice and a high powered blender. I suggest a fun straw too!
All the instructions are in the recipe card below, but these step by step photos should help guide you.
Step 1: Add ingredients to blender
Add the frozen peaches, kale, celery, apple (de-core and slice into pieces), pumpkin seed butter, hemp seeds and plant milk to your blender cup (image 1).
Step 2: Blend!
Blend up your fruit and green smoothie, adding ice to thicken, to preference (image 2).
Recipe Tips and Notes
- Use frozen fruit. Whether it's frozen peaches or frozen mango (or perhaps cherries or blueberries), you want to use frozen so you get a nice thick, frosty, icy cold smoothie!
- Adjust the amount of milk. We all like different smoothie consistencies, so add more milk to thin and less to thicken.
Frequently Asked Questions
Frozen peaches and nectarines are both low histamine per the SIGHI list (score 0), while cherries score 0 on that list with a note, 'controversial' and mango scores 1 with a ? as a liberator and note, 'To be debated. Is often well tolerated'. A low histamine diet is often very individual, so it's best to work with a dietitian for your personal dietary needs if you have mast cell activation syndrome or histamine intolerance.
You can always swap the kale for arugula, if you tolerate it well. It will give the smoothie a slightly more peppery taste.
More Smoothies
Choose from my popular cottage cheese smoothie or these recent smoothies if you're looking for more recipe ideas!
I'm always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes! And I love to hear from you, so please do leave a star rating ⭐⭐⭐ and comment if you've tried the recipe!
📖 Recipe
Low Histamine Smoothie (Fruits and Greens)
Equipment
- Blender high powered
Ingredients
- 2 cups kale hard stems removed, lightly packed
- 1 celery stalk diced
- 1 green apple de-cored, diced
- 1 cup frozen peaches
- 1 tablespoon pumpkin seed butter
- 1 cup plant milk
- ice to preference
Instructions
- Add the kale, celery, green apple, frozen peaches, pumpkin seed butter and milk to your blender cup.
- Blend to a thick green smoothie, adding ice to preference.
Notes
- I tend to use curly kale to make this recipe.
- Make sure to use frozen peaches (or swap for mango, if well tolerated) so you get a thick and creamy smoothie, rather than fresh fruits.
- You could use another suitable nut or seed butter if you prefer. My low histamine nuts and seeds overview may be helpful on this.
- Nutritional information is auto-generated and should be understood to be an estimate.
- kale, which scores 1. Just to note that it isn't on the 'limit' section of the British Dietetic Association histamine list.
- plant milk has various scores. Use the type you tolerate well.
- pumpkin seeds score 0, but pumpkin seed butter isn't specifically mentioned. You can blend your own butter, if you wish.
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