Finding recipes that are quick, easy, and healthy can be a challenge, particularly when dealing with a food intolerance and/or sensitivities. I can tell you truthfully that I’ve been there, working on my own issues from the inside out; and no, it’s not always glamorous or food blog worthy lol! In fact, sometimes it just straight up SUCKS out loud because you feel restricted or cut off from your favorite foods.
But on the bright side? All this experience has made me a master at substitutions. A superpower if you will, and one that I call on often (and you can too!).
Because the longer I’m on this path, the more I’m realizing that people ain’t feeling good ya’ll.
Sadly, many of us are secretly struggling and in pain on the daily. Whether it’s histamines, gluten, soy, or what have you, our current food system is completely out of whack, and we are starting to see the consequences bleed through generations raised on unhealthy processed foods.
Which is one of the many reasons why I’ve been working hard on my new “Low-Histamine Vegan: Total Reset” Cookbook, coming VERY SOON to a kitchen near you (UPDATE: AVAILABLE NOW by clicking here!).
If you’ve been feeling “out of sorts” and/or constantly in meltdown mode because of food conflicts, then hang tight my friend. I’ve been putting the finishing touches on this downloadable companion, and will gladly release it by the end of February.
Personally, I believe that despite our food sensitivities, we can still enjoy good, simple food.
So in the meantime, I want to share this EASY low-histamine vegan dip, inspired by two of my favorite veggies: sweet potatoes and beets.
Rich in beta-carotene, B6, and Vitamin C + D, sweet potatoes can help prevent heart disorders, ward off colds and flu, plus help maintain a healthy immune system*. They are also naturally low in histamine and the perfect substitute for ANY dish that has white potatoes (which can cause digestive harm for those sensitive to nightshades).
As for beets, this beautiful root veggie is loaded with a range of vitamins, including Vitamin C, magnesium, iron, copper, fiber, and more; consuming beets can help improve your heart and liver health, as well as prevent certain cancers and respiratory issues*.
So who’s got the “beet”? WE GOT IT with only THREE main ingredients + 10 minutes prep time! It’s a simple recipe that doesn’t take much effort and can be completed in about 30 minutes. All you have to do it bake, blend, and munch.
BONUS! You can use this recipe in a variety of ways:
- Party dip with crackers
- Sandwich spread
- Breakfast toast topping
- Salad dressing base (just thin out a scoop with a splash of water)
The possibilities are endless and flavor is on point!
Allergy-Info & Substitutions
- This dip is 100% vegan, meaning it is meat-free, dairy-free, and egg-free. It is also naturally nut-free, gluten-free, and low-histamine.
- Make it oil-free by omitting the olive oil.
- If following a low-histamine diet, you can use this dip with raw veggies, or even as a salad dressing.
- For those NOT following a low-histamine diet, you can add nutritional yeast for extra flavor.
- For another yummy + easy vegan dip, check out my avocado hummus by clicking here.
Sweet Potato + Beets "Sweethearts" Low-Histamine Vegan Dip
- 1 small sweet potato or yam, skin removed and cubed
- 1 medium red beet skin removed and cubed
- Extra virgin olive oil for drizzling
- Himalayan pink salt and black pepper for seasoning
- 1 tablespoon tahini
- Preheat oven to 400º. Place sweet potatoes and beets on a baking sheet lined with parchment paper. Drizzle lightly with olive oil, and sprinkle with pink salt and pepper. Pop in the oven for 20 minutes, until veggies are fork tender. Remove and let cool for 5 minutes.
- Add baked veggies + tahini to a mini food processor or high powered blender; mix until smooth. Adjust seasonings if necessary. Munch.
Thank you for taking the time to invest in your health and happiness!
great information you are such great Author
Delicious. Freaking out trying to find good food on a low histamine/SIBO diet. 3 ingredients! Wow!
Wonderful! I’m so glad you enjoyed it Mary Helen, thanks for letting me know!
I’m so confused by this, since when can we eat crackers??
Hi Emily, if you’re following a low-histamine diet, you can either choose crackers that work well with your system (or even make a homemade gluten-free version), use this dip with other veggies (such as celery and carrot sticks), OR use the dip in the other ways I mentioned within the post (such as a sandwich spread, salad dressing base, etc.). Hope that helps! There is no one-size-fits-all solution when it comes to this type of diet, so we just have to do the best we can with what we have:)
I looove the combination of sweet potato & beets in this dip recipe! So healthy and beautiful!
Whoaaa! That beet dip color though! Looks beautiful Randi! I think it’s so cool that you are working on a cook book especially targeting that specific diet… it’s going to help so many people out. Thank you for this lovely recipe.
Thank you so much Jen!! The cookbook launched successfully this week, and I’m very excited about it!!
Sarah K Newman
So interesting! I’ve never seen a recipe quite like this. I love sweet potatoes, beets + tahini – sounds AMAZING!
Thanks Sarah! It’s SO good! I love using it on sandwiches too:) Hope you get to try it!
Amy Katz from Veggies Save The Day
Love the color of this dip! I can imagine how delicious it tastes. And I always loved the Go-Go’s!
Thank you Amy! Yes, I felt the Go Go’s was an appropriate soundtrack for this dip lol.
Oooh, this looks so delicious! I never would have thought of combining those ingredients in this way – what a great dip idea!
Thanks Brittany! Sweets + beets goes great together!