Histamine-Busting Smoothie Recipe

This smoothie is packed with anti-inflammatory, gut-friendly, and histamine-clearing nutrients to help you stay focused and allergy-free. Try this histamine-busting smoothie recipe today!

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Serves	Prep Time	Cooking Time	Cooking Level
1-2 Glasses	5 Minutes	NIL	Beginner

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Histamine-Busting Smoothie Recipe

Ingredients

• 1 handful kale (rich in vitamin C & B6)

• ½ cup blueberries (quercetin-packed, a natural antihistamine)

• ½ cup raspberries (a great source of vitamin C)

• 1 tbsp pumpkin seeds (omega-3s to reduce inflammation and zinc to support DAO)

• 1-inch piece ginger (powerful anti-inflammatory)

• 250ml coconut water (hydrating, mineral-rich)

• Ice cubes (optional)

• 1 tsp local honey (to help build pollen tolerance)

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Allergens

GF	DF	NF	EF	VG	VGN
Yes	Yes	Yes	Yes	Yes	Optional

Allergen and dietary preference guide is for guidance only. Please check each recipe and the ingredients you are using independently. Not all recipes are allergen free see the notes section below for recommended changes. See guide below for above label descriptions.

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Method

1. Place all of the ingredients into the blender.

2. Blend everything until smooth.

3. Pour, sip, and enjoy!

Drinking this regularly can help keep histamine levels in check and keep you feeling energised throughout the allergy season.

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Notes

• Frozen berries are fine to use—make sure your freezer is well stocked

• Include any of the fruits or veg that are listed as high in quercetin

• Substitute kale with broccoli florets (frozen are fine)

• Use different seeds, flax, sunflower, sesame; each will provide a slightly different flavour

• Prior to allergy season you can add a squeeze of lemon juice for added vitamin C, some kefir or live yoghurt for probiotics. If you are in a hay fever flare, avoid anything on the ‘high histamine’ list, and increase the foods rich in quercetin. 

• Here is a link to our top recommended food blender.

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Allergen Guide

GF - Gluten Free

DF - Dairy Free

NF - Nut Free

EF - Egg Free

VG - Vegetarian

VGN - Vegan

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