Crunchy Stacked Salad Recipe

Add “crunch” to your low-histamine diet with this versatile salad.

| July/August 2019


If you feel like you’re missing something important while on a restricted diet, try adding “crunch” to your meals. Crunchy foods add an amazing level of satisfaction because of their “chew factor.” This stacked salad combines crunchy vegetables with herb flavors for a delightful combination. Remember that vinegar can be a histamine trigger, so leave out the traditional dressings and get the extra flavor from the herbs and olive oil. There aren’t exact measurements or ingredients for this recipe — you can make it for 40 people or just for you, using whatever crunchy, low-histamine vegetables you have on hand. Here’s a basic recipe to get you started.

Yield: Adaptable


  • Fennel, sliced into thin rounds
  • Carrots, sliced into thin rounds, peeling optional
  • Cucumber, sliced into thin rounds, peeling optional
  • Jicama, peeled and sliced into thin rounds
  • Sugar snap peas
  • Green onions, sliced thin
  • Olive oil
  • Dried herbs of choice, to taste
  • Salt and pepper, to taste
  • Parsley sprigs


  1. In a large bowl, combine vegetables and olive oil.
  2. Stack the vegetables in layers on a plate.
  3. Sprinkle with dried herbs, salt, and pepper.
  4. Top with parsley sprigs.
  5. Serve fresh, or refrigerate for up to 1 week.

To discover more about low-histamine foods, read Low-Histamine Recipes.

Shawna Coronado is an author, blogger, photographer, and media host who focuses on wellness by teaching green lifestyle living, organic gardening, and anti-inflammatory cooking. Shawna’s cookbook Stacked With Flavor (September 2019), is full of dairy-free, grain-free, and low-sugar recipes that are anti-inflammatory. Visit her website to learn more.

Help your family stay healthy, lose weight, feel better, and have more energy while reducing aches and pains and chronic inflammation. Stacked With Flavor allows you to discover author Shawna Coronado’s secret of placing foods on top of another to enhance color, scent, and taste, and her herb and spice combinations to increase the flavor of your foods. On her personal journey to discover methods and foods to deal with chronic pain, Shawna began with research and a visit to a nutritionist specializing in inflammatory conditions, which changed her life for the better. Order from the MOTHER EARTH LIVING Store or by calling 800-234-3368.



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