I scoured the web looking for a low histamine salad dressing with no vinegar or citrus, and unable to find one, I decided to make it. This Sumac Salad Dressing relies upon the sour and slightly bitter flavors of both pomegranate & sumac, plus the antihistamine powers of ginger and the healing powers of local honey.
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About this recipe
Low Histamine Salad Dressing: This juice-based low histamine salad dressing is an unusual but bright & flavorful addition to any greens, whatever your preference.
Toppings to Pair: The flavor profile can be very strong without a creamy component, so the salad you put it on would benefit from the addition of goat cheese and/or any tolerated nuts.
What Salad Greens?: Some great greens to enjoy it on include red lettuce, baby bok choy, flat-leaf kale, arugula, or even just a plain spinach-free spring mix.
Ingredients
Pomegranate Juice: this juice, preferably NOT from concentrate forms the basis for this low histamine salad dressing recipe. It’s a sweet & tart base, but usually quite thin.
Pomegranate Powder: the freeze-dried version of the same low histamine fruit, this powder helps to thicken and sweeten the dressing.
Honey: though there are a multitude of low histamine sweeteners you can use in salad dressings, by far my favorite is manuka honey. Not only is it great for the digestive system, but manuka honey has been proven to lessen allergy symptoms, like those of histamine intolerance.
Fresh Ginger Root: this sharp, sweet root is very good for you, but the strong flavor can be off-putting. You don’t need to fear the burn when it’s combined with sweet & tart pomegranate, however.
Sumac: this red-hued spice is actually a ground-up dried berry with strongly antihistamine and acidic properties. It takes the place of lemon juice, which is actually needed to emulsify a salad dressing, so this dressing will taste right but won’t be very smooth. This is an optional but recommended ingredient; a good alternative is amchur.
Camu Camu Powder: speaking of sumac, just like that Indian spice, camu camu is a safe, low histamine way to mimic some of the properties of vinegar (a typical ingredient in north Indian food). This fruit-based source of vitamin C (the reason for its tartness) is also easier than ever to find online.
How to make pomegranate salad dressing: step-by-step instructions
Step 1. Measure out your pomegranate juice and pomegranate powder into the glass measuring cup, then microwave them for 30-45 seconds on high, mixing with a fork until the powder has begun to dissolve.
Step 2. Once the powder has mostly dissolved, add the oil and mix everything together with the frother until very well combined. It may steam for a bit, but that’s fine; it’ll be thicker that way.
Step 3. After thirty seconds or so, add in the ginger, sumac, camu camu, honey (if using), and salt, and mix for one more minute. Voila! Your dressing is done.
Pro-Tip: While you’re cooking the juice is the best time to cook a bit of chicken or pork to chop up and top your salad!
Recipe notes & tips
Oils: You can use any oil for this dressing, but I’d discourage using olive oil if possible, as it adds a bitter undertone to the dressing.
Sourcing Ingredients: If you’re having trouble finding sumac or a good-quality pomegranate juice (preferably from Azerbaijan, according to my mom), check out your local Middle Eastern market or possibly Whole Foods, though you can find some fancier options for both on Amazon.
High-Powered Blender. This will at least save you the effort of pre-chopping the herbs, and at most it will also save you several minutes of tilting and scraping to get everything broken down. The smaller the better. If you have a one-cup food processor or a Vitamix, those are two of the few options which may actually be able to cut the whole herbs small enough for a dressing.
Making a Salad: This stuff goes great on everything in my opinion, but I especially like adding almonds or chia seeds for crunch, and some sort of berry or pear for a fresh punch of flavor. If you can tolerate it, this tastes amazing with goat cheese or any other fresh soft cheese. I like pulled-apart chicken breasts for protein, or even pieces of grilled lamb or bison.
Pomegranate Sumac Salad Dressing Recipe Card
As always, if you like the recipe, I really appreciate a review or comment!
Pomegranate-Sumac Salad Dressing (Low Histamine)
A sour and slightly bitter low histamine salad dressing with no vinegar or citrus, and a bright kick of pomegranate flavor.
Ingredients
- 1/4 cup 100% pomegranate juice (NOT from concentrate)
- 1 Tablespoon pomegranate powder
- 2 tablespoons organic avocado oil (or other neutral oil)
- 1/2 teaspoon local honey (optional)
- 1/2 teaspoon freshly grated ginger (or 1/2 teaspoon ginger powder for less bite)
- 1/2 teaspoon sumac powder
- 1/8 teaspoon camu camu powder
- 1/4 teaspoon kosher salt
Instructions
- Measure out your pomegranate juice and pomegranate powder into the glass measuring cup, then microwave them for 30-45 seconds on high, mixing with a fork until the powder has begun to dissolve.
- Once the powder has mostly dissolved, add the oil and mix everything together with the frother until very well combined. It may steam for a bit, but that’s fine; it’ll be thicker that way.
- After thirty seconds or so, add in the ginger, sumac, camu camu, honey (if using), and salt, and mix for one more minute. Voila! Your dressing is done.
Notes
OILS: You can use any oil for this dressing, but I’d discourage using olive oil if possible, as it adds a bitter undertone to the dressing.
SOURCING INGREDIENTS: If you're having trouble finding sumac or a good-quality pomegranate juice (preferably from Azerbaijan, according to my mom), check out your local Middle Eastern market or possibly Whole Foods, though you can find some fancier options for both on Amazon.
MAKING A SALAD: This stuff goes great on everything in my opinion, but I especially like adding almonds or chia seeds for crunch, and some sort of berry or pear for a fresh punch of flavor. If you can tolerate it, this tastes amazing with goat cheese or any other fresh soft cheese. I like pulled-apart chicken breasts for protein, or even pieces of grilled lamb or bison.
Nutrition Information:
Yield: 2 Serving Size: 1Amount Per Serving: Calories: 161.38kcalTotal Fat: 13.8ggSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 12gCholesterol: 0mgSodium: 243.59mgmgCarbohydrates: 9.79ggFiber: 0gSugar: 6.14ggProtein: 0.09gg
Nutrition data is primarily accumulated from online calculators for convenience and courtesy only, and can vary depending on factors such as measurements, brands, and so on. We encourage you to double-check and make your own calculations.
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Christina
Thursday 20th of January 2022
Any replacement options for camu? It tears my stomach up.
lowhistamineeats
Friday 21st of January 2022
That's rough! I'm sorry it hear that. There's such a tiny amount of it that you should just leave it out. :)
Mary
Thursday 4th of November 2021
This looks like a great option, I've been eating salads plain. I may skip the camu bc it's irritated my stomach before (as a supplement). Hoping I can make the goat cheese suggestion work, I miss it!
lowhistamineeats
Thursday 4th of November 2021
I'm sorry camu has irritated you before, but it's definitely optional! I've been eating a couple pomegranates a week for the last month or so, and the depth of flavor they contain is magical— and I hope you can try the goat cheese, too!