Potatoes are our go-to for low histamine bases… They are full of nutrients and fiber without the fat, cholesterol or dreaded histamines that I’m still battling. I wanted to try something quick but had a real depth and presence that I could place with some veg over a ton of healthy lettuce.
Smashed Potatoes are about as good as it gets.
You Will Need:
- Small / Baby Yellow Potatoes (you can use the red ones but these have less histamines and are better flavor – in my opinion)
- Basil Infused Olive Oil (or, use your olive oil and add basil)
- Dried Basil
- Dried Oregano
- Fresh / Dried Parsley
- Dairy Free Cheese (I used the mozzarella – natural Mozzarella or Ricotta would be good as well)
- Salt and Pepper (black pepper if you can tolerate it)
- A Potato Masher (miniature or just use a fork)
- Olive Oil
- Summer Squash (“yellow squash” unless you prefer zucchini)
- Watercress (if you can find some – only one of our grocery stores carries it)
- Butter Lettuce or favorite kind of leafy green
Take your potatoes and either place them into boiling water (salt the water and boil until fork tender) or steam them like I did. I use the Lekue Steamer (they have multiple sizes through their store directly) and steam them for six minutes. Check them to make sure a knife can pierce them to know they’re done. I chose five potatoes per serving, leaving leftovers for my husband.
While they cook get your potato masher if it’s small enough like mine or a fork, your salt, olive oil and ghee.
If you plan to also use black pepper get that out as well. Place the steamed or boiled potatoes on some parchment paper on a cookie sheet (they will be hot so be careful – here you will let them sit just a few minutes so you can touch them).
Take your masher and press down till they crack and burst open just a bit (or use your fork).
Drizzle with your olive oil infused with basil or just olive oil, sprinkle with your salt (and pepper if using) – and if you didn’t have basil infused oil, go ahead and sprinkle with some basil as well. Take just a small bit of ghee and place it over each potato.
Preheat the oven to 390 degrees and bake the potatoes for 40 minutes. They’ll start to bubble and get a gorgeous brown color…
While they cook, prep your squash.
Peel the squash and cut the ends off.
Drop some basil infused olive oil in your skillet (or regular olive oil) while you slice the squash to cut into bite sized pieces – letting the pan heat to a medium high.
Drizzle just a bit more olive oil and add salt while you cook the squash down remembering to stir occasionally.
I let them soften and then add some dried basil and oregano, again stirring and then if softened, lower the temp to medium low.
The potatoes should be done by now, take them out and sprinkle with the cheese if you got mozzarella or place a bit of the ricotta over each one and then stick them back in the oven just until the cheese melts a bit.
When they come out they’ll have slightly melted cheese with a crispy outside and creamy inside.
If you got fresh parsley, cut off a bunch and chop them down a bit, throwing them into the pan with the squash and stir. If you got dried parsley, add it to the squash.
Make sure to taste your squash to see if you need any more of the salt or herbs. I like my veg to be really soft… You may prefer al dente.
Cut down your butter lettuce so it’s more bite sized and do the same with the watercress (or whichever lettuce you chose to use) – making sure to drizzle just a bit of olive oil over the lettuce to wet it. I only used the basil infused oil with the potatoes and just a bit with the squash – everything else with standard extra virgin olive oil.
Plate your potatoes any way you like – I made a circle and filled the inside with the squash.
Then add just a last small bit of oil over the top (adding uncooked olive oil to your food before eating can raise your histamine fighting DAO by up to 500%).
All you need now is a knife and fork.