No Tomato Sauce Recipe

November 17, 2013  |  Blog, Low Histamine Recipes

One of the hardest whole foods to avoid when you are on a low histamine diet is tomato. It has become a staple in so much mediterranean cooking that it is almost difficult to avoid it even in the humble salad.

My approach towards eating has gradually evolved towards whole foods that are good for me rather than finding ways to replicate the foods that I cannot eat. So I just eat chicken (rather than high histamine beef) and peaches (rather than high histamine strawberries). No problem.

Every now and then though I stumble across a food block. Tomato sauce is one of them. It is such an integral part of my childhood and no barbeque would be complete with out it. Whilst I could summons up my willpower and keep my emotions at bay it just seems harmless to fake it with this no tomato sauce.

This is my version of a low histamine no tomato sauce. It can be used as a condiment,  as a pasta sauce, ladled over eggs, of in place of any tomato sauce for a totally delicious, sweet, sour, and highly nutritious low histamine sauce. When I have this no tomato sauce I simply do not miss tomato sauce.

All the ingredients in this sauce have their place in a nutritious diet.

Capsicums form the backbone of this sauce. Some people don’t do well on nightshades. I do so I eat them.  Capsicum is anti-inflammatory and a good source of Vitamin A, C,E, and  B6. so I choose to eat it. Other anti-inflammatory ingredients in this sauce include onions and garlic, which are also prebiotic foods.

Basil is also highly nutritious and adds a sweetness to the sauce. Don’t be tempted to add more though or it will lighten the colour of the sauce.

For a natural sweetener I use a modest amount of active honey.  The active form of honey not only has anti-microbial qualities, but has a complex nutritional profile, not found in the ever changing list of artificial sweeteners. Don’t be tempted to leave it out as it rounds out the flavour of this sauce.

The inclusion of lemon juice is controversial as it is moderately high in histamines. I tolerate lemon juice in small amounts and prefer to use the whole food version, but more sensitive souls can substitute, some amchur powder or green mango or green pawpaw juice, which is mostly well tolerated on low histamine diets. Once again this is needed to round out the flavour.

I make this in large batches when red capsicums are in season and freeze it in small quantities so that it is on hand.

No Tomato Sauce
Recipe type: Condiment
Prep time: 
Cook time: 
Total time: 
Serves: 12
  • 10 Large Red Capsicum (Bell Peppers) (roasted and deseeded)
  • 6 Medium Onions (peeled)
  • 1 head Garlic (peeled)
  • 1 bunch Basil (leaves only)
  • ½ - 1 tablespoon Honey (preferably active, or sweetener of choice)
  • ¼ - ½ cup Fresh Lemon Juice or Citric Acid Wash
  1. Heat the oven to 200 degrees Celsius.
  2. Line a baking tray with aluminium foil. Place the capsicum on the tray and cover with aluminium foil. Place in the oven and roast for 20 minutes. Half turn the capsicums, cover again, and roast for another 20 minutes.
  3. Remove capsicums from the oven and allow to cool without removing the aluminium foil. Once cool remove the skins and seeds.
  4. Sweat the onions and the garlic in a hot pan until translucent. Process the capsicum, any juice from the capsicums, onions, and garlic into a puree.
  5. Return the puree to the heat and simmer for around 30 minutes until a sauce consistency.
  6. Puree the basil and mix through the sauce. Add the honey, and lemon juice. Taste to balance the flavour of the sauce. Batch the sauce into serving sizes and freeze immediately.


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