All text passages marked with * are links to our shop or advertisement
This dish is a comforting masterpiece for anyone seeking a “soul food” experience that remains light and easy on the stomach. By blending sautéed organic zucchini into a silky cream, we create a sauce that feels indulgent but is actually packed with vegetables. Using organic spelt pasta adds a nutty depth and better digestibility compared to modern wheat.
Ingredients
250g Organic Spelt Pasta: (Fusilli or Penne work great for catching the sauce).
2 Medium Organic Zucchini: Roughly chopped.
1 Small Onion or Shallot: Finely diced.
100ml Organic Cream or Oat Cream: (For a dairy-free option).
2 tbsp Organic Olive Oil.
A pinch of Sea Salt.
Fresh Basil or Parsley: For a vibrant finish.
Preparation
Boil the Pasta: Cook the organic spelt pasta in a large pot of salted water until al dente. Reserve a small cup of the pasta water before draining.
Sauté the Veggies: Heat the olive oil in a pan. Add the onion and zucchini. Sauté over medium heat until the zucchini is soft and slightly golden (about 8–10 minutes).
Create the Cream: Transfer the sautéed vegetables into a blender or use an immersion blender. Add the cream and a splash of the reserved pasta water. Blend until completely smooth and velvety.
Combine: Return the zucchini cream to the pan and toss in the cooked spelt pasta. Stir gently over low heat until the sauce coats every piece of pasta perfectly.
Serve: Season with sea salt and garnish with plenty of fresh herbs.
Product Recommendation
To support your digestive well-being alongside this fiber-rich pasta, I highly recommend Forever Active Pro-B™ * . This high-quality probiotic supplement helps balance your intestinal flora, ensuring that your gut can optimally process the nutrients from the spelt and fresh vegetables, promoting a happy and calm stomach after your meal.
Why this Recipe is Low-Histamine Friendly
This pasta dish is a safe haven for sensitive eaters:
Organic Spelt: Spelt is often much better tolerated than wheat in a low-histamine diet and provides a stable source of energy.
Zucchini: The ultimate “safe” vegetable that provides creaminess without the need for high-histamine aged cheeses.
Fresh Herbs: These provide flavor without the need for fermented spices or soy-based additives.
Important “Watch-Out” Points
Onion Tolerance: If you are extremely sensitive, replace the onion with the green parts of spring onions, which are even lower in potential irritants.
The Cream: Ensure your cream (dairy or plant-based) contains no carrageenan or additives that could trigger a reaction.
No Parmesan: While tempting, aged cheeses are very high in histamine. Stick to sea salt and herbs for flavor to keep it safe.
Thank you for being part of our journey!
Thank you so much for reading! We’re thrilled that you’re taking control of your own personal histamine journey. We sincerely hope these tips help you transform your home into a low-histamine oasis where you can finally breathe easy again and feel like yourself.
Stay inspired – our newsletter Don’t want to miss any more HIT-safe recipes or tips for a healthy gut flora? Then join our inner circle! As a special “thank you,” you’ll receive our exclusive free gift: the e-books “LOW-HISTAMINE Food and Shopping List” and “LOW-HISTAMINE Weekly Recipe Plan”.
We also invite you to our regular FREE Zoom calls with experts. Here you’ll gain first-hand insider knowledge about a low-histamine lifestyle and have the opportunity to ask your personal questions during our live Q&A sessions.
Click here to subscribe to our newsletter
Do you have any further questions? We’re here for you! Just send us an email at: info@happy-hista-life.com
Let’s shine together—in true low-histamine style!
Susi & Veit
“Health isn’t everything, but without health, everything is nothing.” – Adapted for our Hista-Besties
