Braised Chicory Fennel Salad (anti-inflammatory)

braised anti-inflammatory & anti-histamine chicory fennel salad
braised anti-inflammatory & anti-histamine chicory fennel salad

Today’s lunch encompassed my favourite mealtime elements: this warm salad is anti-inflammatory, anti-histamine and prebiotic. I’m not devoting as much time as I should to getting the “perfect” shot of my off the cuff rummages through the fridge that are usually the result of either having forgot to go food shopping, or my uber healthy man getting to the veggies before I do! So I hope you’ll bear with me as I work out the kinks in my lunch-time photo shoots.

So here’s the salad breakdown: watercress has been show to have potent anti-histaminic activity, red chicory is both anti-histaminic and a prebiotic, which could help those of use with histamine intolerance or mastocytosis replenish our friendly bacteria supply without raising our histamine levels. Fennel is both a antihistamine and anti-inflammatory. This recipe is also high in Vitamin K which is our key ally in the fight against inflammation.

Click here to create your own customised healing plan and histamine balanced diet. 

The Recipe:


180 calories (less if you omit the oil)

Serves 1

10 mins prep


2 red chicory, cut into quarters

2 fennel bulbs, halved and sliced

1/2 cup watercress

1-2 cloves garlic

argan/almond oil (or your choice – olive works wonderfully)

2 tbsp almonds, lightly crushed

lemon (or lemon thyme), squeeze


In a pan, heat a little argan oil. Sauté the garlic till fragrant, add in the chicory and fennel.

Squeeze in a little lemon (or some lemon thyme leaves).

If you have time…

Add in enough home made stock to halfway cover the food.

Reduce the heat to medium-low, cover and let the vegetables finish cooking until tender. I like my veggies a little crunchy, but everyone is different. Once they’re good to go, remove the lid and raise the heat to high to boil away the rest of the liquid. Make sure to toss the veggies quite a bit, till you have a bit of a sauce. Garnish with thyme, watercress and almonds.

You can also serve this salad with warm goat’s cheese.

Non-low histamine modification: 

Instead of almonds, warm up 1/2 cup of walnuts under the grill.

Add their choice of cheese.

Serve with the veggies.

It’s finally here! Man Food – a high nutrient antihistamine and anti-inflammatory ingredient filled book geared towards guys, women who love to work out, yoga like they mean it, or just load up on healing nutrients. Features my personal shopping list of antihistamine and anti-inflammatory foods. 

The Anti-cookbook and all liquid Anti-Detox Book, don’t treat any conditions, but feature a plethora of the high nutrient antihistamine and anti-inflammatory ingredients that have been instrumental in helping me feed myself on a limited diet. The Anti-cookbook features a six page list of antihistamine and anti-inflammatory foods and comes in regular and Paleo. 

The Low Oxalate Cookbook features antihistamine and anti-inflammatory rich recipes. 

Don’t miss the Low Histamine Beauty Survival Guide for non-toxic beauty tips, the skinny on histamine releasing (mast cell degranulating) beauty ingredients, antihistamine and anti-inflammatory beauty alternatives and the top brands natural brands I’ve found.

Take a peek at my other low histamine and antihistamine cookbooks for more high nutrient recipes.




Check out these other Healing Histamine blog posts


Yasmina was an award-winning broadcast journalist with a decade of experience covering war zones for CNN and the BBC. She devoted her journalism skills to researching and writing about histamine. Click here to learn about her. Each post is carefully and fully referenced with the latest scientific research. Not sure where to start? Here’s a four week meal plan and overall Histamine Reset.

4 Week Histamine Reset

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