It took me months to even attempt a low histamine pizza sauce, because I was so sure I’d only disappoint myself. Yet after a few experiments, I finally sorted out what makes a good pizza sauce without tomatoes and with loads of flavor. Hint: it’s the spices & the high temps! Also, as someone who lives alone and puts a lot of leftovers in the freezer, I can attest to the fact that this sauce freezes very well.
Considering how commonly bell peppers are used as a replacement for tomatoes, they are unsurprisingly the base of this recipe. But I would say that camu camu powder is really the star of the show; a secret ingredient, if you will. Since you can’t really get the tartness of tomato paste from a fresh bell pepper, this fruit-based source of vitamin C (the reason for its tartness) is a safe, low histamine way to mimic some of the properties of tomato sauce.
I’ve replaced only the high histamine ingredients to make this red pepper sauce low in histamine and still delicious of eaters of all ages. Note that if you can find and enjoy eating ground lamb, a half pound of lamb would go well in this recipe to make a ground meat nomato sauce for either pizza or pasta. Try adding in fresh basil for a real kick!
- 4 Organic Red Bell Peppers (Capsicum)
- 1-2 Organic Hot Peppers* (without seeds for less spice;* always test that you can tolerate an ingredient beforehand), [I tested this recipe with 4, and added the jalapeño peppers I roasted last overall to see how spicy I want it]
- 6-8 Medium Cloves of Organic Garlic
- 1 tsp. Organic Capers
- 3-4 tbsp. Organic Olive Oil (or Ghee)
- 1 tsp. Fresh Oregano
- 1/4 tsp. Camu Camu Powder
- 1/2 tsp. Sea Salt
- 1/2 tsp. Black Pepper
- 1/2 tsp. Smoked Paprika (optional)
- Preheat your oven to 450°F/230°C.
- Wash your hot & bell peppers carefully, then cut each in half and remove the seeds (keep the seeds in the hot peppers if you want to make your sauce very spicy).
- Arrange the pepper halves & garlic cloves on your baking tray, cut sides up, and drizzle everything with the olive oil or ghee (I don't recommend using coconut oil). If you're using smoked paprika, sprinkle it onto the peppers before they go into the oven. I tried to flash-roast the bell peppers on the burner's open flame, but that was an utter disaster, so I highly recommend sticking with a high-temp oven roast that keeps histamines low.
- Once the oven is preheated, roast the peppers in the oven for 30 minutes, turning the halves over and taking out the garlic after the first 15 minutes.
- While your peppers are roasting, measure out the capers, oregano, camu camu, salt, and pepper. This is also a good time to take out or prepare your pizza dough, or even clean the kitchen!
- After the peppers are roasted, allow them to cool for 10-15 minutes and then cut them into 1-inch pieces if they're not softened enough for the food processor.
- Add one pepper half to the food processor, then add in the capers, oregano, camu camu, salt, and pepper, and blend it all together until a smooth paste. Add one more pepper half if the mixture won't smooth out.
- Once you have your paste, add in the rest of your peppers, garlic, and any olive oil left on the tray to your food processor, then blend until smooth or a little chunky, depending on how you like your tomato sauce. Your pizza sauce is now all ready to be added to a pizza and baked a bit further!
The first time I made this it was WAY too spicy, but adding 1 part pesto sauce to 1 part pizza sauce made for a delicious topping for each chicken and chickpea pasta, and it made the spice level bearable. So even if you accidentally make this too spicy, I highly recommend cutting it with pesto!