Savouring Adobo Without the Histamine Hassle

Filipino Adobo, with its rich blend of tangy vinegar, savoury soy sauce, and aromatic garlic, is a national treasure. But for those managing histamine intolerance, traditional ingredients can trigger reactions. Transforming this classic dish into a histamine-conscious delight is achievable with mindful swaps. Here’s how to enjoy beloved Adobo without compromising flavour or wellness.

🔥 Why Traditional Adobo Spells Trouble
Key culprits include:

• Fermented liquids: Soy sauce and vinegar harbour tyramine and histamine.
• Aged garlic: Its natural sugars break down into histamine over time.
• Long cooking: Slow simmering heightens histamine levels in proteins.
• Common allergens: Soy and black pepper add risk layers.

🍃 Low-Histamine Adobo Transformation Guide
Core Ingredient Swaps:

• Protein: Opt for fresh bone-in chicken thighs (freeze immediately). Avoid slow-cooking; light searing retains moisture.
• Acidity: Use pure lemon juice instead of vinegar (test tolerance threshold first).
• Umami: Replace soy sauce with coconut aminos or salt + a dash of monk fruit sweetener.
• Aromatics: Choose fresh spring onions or asafoetida over garlic.
• Spices: Skip black pepper; use fresh basil, oregano, or rosemary.

🥘 Simplified Low-Histamine Adobo Recipe Prep: 15 min | Cook: 30 min | Serves: 4 Ingredients:

• 8 chicken thighs (fresh/frozen)
• ¼ cup coconut aminos
• ¼ cup lemon juice
• 1 cup bone broth (low-sodium)
• 2 tbsp coconut oil
• 1 tbsp fresh ginger (grated)
• ½ cup chopped spring onions
• Fresh herbs (to taste)

Steps:

1. Pat chicken dry. Heat oil in pan; sear thighs until golden (≈5 min/side).
2. Add ginger and spring onions; cook briefly.
3. Pour in coconut aminos, lemon juice, and broth. Simmer uncovered 20 min until chicken is tender.
4. Stir in herbs. Serve hot with cauliflower rice.

📲 Dine Stress-Free with AI
When eating out, rely on mm food to navigate menus:

1. Add "histamine intolerance" to dietary preferences.
2. Scan the menu—our AI highlights safe options like grilled fish or steamed veggies, avoiding soy-glazed items or fermented sauces.
3. Get ingredient breakdowns for clearer choices.

Celebrate Filipino flavours safely—embrace a histamine-friendly Adobo that honors heritage without the hassle!