Low Histamine Coconut Sauce

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This sauce is luscious and satisfying with a nutty base from tahini and fragrant notes from fresh herbs. It’s naturally dairy-free, tomato-free, and made without high histamine ingredients like vinegar or soy. Blended until smooth, it pairs perfectly with pasta, vegetables, or chicken.

Ingredients Needed:

• 1 can (13.5 oz) coconut milk: Full-fat, no additives.
• 1 cup leek greens or chives (or ½ cup minced onion if tolerated): Mild aromatic base.
• 2 tbsp garlic-infused olive oil (or 2 cloves garlic if tolerated): Deep flavor without whole garlic.
• 4–5 tbsp tahini: Adds creamy, nutty richness.
• 3 tbsp fresh herbs (rosemary, oregano, thyme): Fragrant and gentle.
• 1 tsp sea salt: Brings everything together.
• ½ tsp amchur (optional): Only if well tolerated.

How To Make Low Histamine Coconut Sauce:

Sauté Aromatics:
In a skillet over medium-low heat, add 2 tbsp of the coconut cream (the thick part of the can). Once hot, sauté leek greens or onion until softened and slightly browned (7–10 minutes).

Add Herbs & Garlic Oil:
Add more coconut cream, garlic-infused oil (or minced garlic), and herbs. Cook for 5 more minutes, stirring often.

Simmer Sauce Base:
Add remaining coconut milk and sea salt. Let simmer gently for 3–5 minutes until slightly thickened.

Cool & Blend:
Remove from heat. Let cool for 10 minutes. Then blend the sauce on low until smooth.

Finish with Tahini:
Stir in tahini until the sauce reaches your desired creaminess. Add amchur at this point if using.

Recipe Tips:

• Always use full-fat coconut milk with no additives.
• Omit or swap onion and garlic based on tolerance.
• Add more tahini for a thicker texture.
• Blend after cooling to preserve flavor and nutrients.

How to Store & Reheat:

• Room Temperature: Use within 1 hour.
• Fridge: Store in airtight container up to 3 days.
• Freezer: Freeze in small containers or cubes up to 1 month. Reheat gently on low heat, stirring well.

Nutrition Facts (approx. per 2 tbsp serving):

• Calories: 77
• Sodium: 115mg
• Protein: 1g
• Fat: 7g
• Carbs: 2g
• Fibre: 0.5g
• Sugar: 0g

FAQs:

Is coconut milk low histamine?
Yes, as long as it’s additive-free (just coconut and water). Avoid cans with gums or preservatives.

Can I use garlic and onion in a low histamine sauce?
They can be histamine liberators. Many tolerate garlic-infused oil and leek greens instead.

What is tahini and is it low histamine?
Tahini is made from ground sesame seeds. It’s generally well tolerated, but some may be sensitive.

Can I use this sauce for pasta?
Yes! It coats pasta beautifully and also works well with roasted veggies or grilled chicken.

Should I use canned or homemade coconut milk?
Either is fine as long as it’s fresh and free from additives or stabilizers.

Try More Recipes:

• Low Histamine Cream Sauce
• Low Histamine Curry Sauce
• Low Histamine Cheese Sauce