✅ Suitable for:
🧂 Low-Histamine 🌿 Low-/Moderate-Salicylate 🌾 Gluten & Dairy-Free
🧠 Neurodivergent-Aware 🌀 Low-Inflammatory 💧 IC/PBS 🔥 GERD
🍽️ All Zones 🟣 Low-FODMAP (in correct portions)
🍽️ Serves: 2
Prep time: 5 min | Cook time: 15–20 min
Total time: 25 min
📝 Ingredients:
- 6 fresh asparagus spears, trimmed and chopped
- 1 small zucchini (approx. 120g), chopped
- 2 cups suitable homemade stock
↳ Use a low-histamine, low-salicylate, low-FODMAP base: e.g., simmer peeled carrot, zucchini, potato - Pinch of salt (optional)
👩🍳 Method:
- Wash and chop the asparagus and zucchini into small pieces.
- In a saucepan, bring the stock to a boil.
- Add the chopped vegetables and simmer gently uncovered for 15–20 minutes, or until soft.
- Remove from heat and let cool slightly.
- Blend until smooth using a stick blender or heat-safe blender.
- Add salt to taste, if needed. Serve warm.
✅ Diet Suitability Chart
| Diet Type | ✅ / ⚠️ / ❌ | Notes |
|---|---|---|
| 🧂 Low-Histamine | ✅ / ⚠️ | Use fresh zucchini & asparagus; fresh homemade stock; no leftovers |
| 🌿 Low-/Moderate-Salicylate | ✅ | Both vegetables are moderate; use low-salicylate stock |
| 🌾 Gluten- and Dairy-Free | ✅ | Naturally compliant |
| 🧠 Neurodivergent-Aware | ✅ | Smooth, soft texture, bland, low color/smell — supports sensory ease |
| 🌀 Low-Inflammatory / Low-GI | ✅ | Gentle veg, no dairy, sugar, or processed oils |
| 💧 IC/PBS-Friendly | ✅ | No onion, garlic, spice, acid, or tomato |
| 🔥 GERD-Friendly | ✅ | Non-acidic, bland, well-cooked ingredients |
| 🟣 Low-FODMAP | ✅ / ⚠️ | Zucchini: OK ≤66g/serve Asparagus tips only: OK ≤15g/serve |
| 🍽️ All Zones Cookable | ✅ | Gentle to prep, reheat, freeze; blender-safe |
🟣 FODMAP Notes:
- Zucchini (courgette): Low-FODMAP in portions up to 66g per serve
- Asparagus tips only: Low-FODMAP up to 15g per serve
✳️ Use fewer spears per serve or swap some asparagus with more zucchini for sensitive individuals - Avoid using onion, garlic, or leek-based stocks
A smooth, nourishing soup with a mild sweetness from peas — gentle for digestion, texture-friendly, and adaptable for sensitive diets.
🍽️ Serves: 2
Prep time: 5 min | Cook time: 15–20 min
Total time: 25 min
📝 Ingredients:
- 6 asparagus spears, trimmed and chopped
- 1 small zucchini, chopped
- ½ cup green peas (fresh or frozen)
- 2 cups suitable homemade stock (low-salicylate, onion/garlic-free)
- Pinch of salt, optional
👩🍳 Method:
- Chop the vegetables.
- Bring the stock to a boil in a saucepan.
- Add zucchini, asparagus, and peas.
- Reduce to a gentle simmer and cook uncovered for 15–20 minutes, until soft.
- Remove from heat. Cool slightly.
- Blend until smooth. Adjust salt to taste. Serve warm.
✅ Diet Suitability with Peas
| Diet Type | ✅ / ⚠️ / ❌ | Notes |
|---|---|---|
| 🧂 Low-Histamine | ✅ / ⚠️ | Peas are usually tolerated but can be moderate in amines — use fresh or frozen only, not canned |
| 🌿 Low-/Moderate-Salicylate | ✅ / ⚠️ | Peas are moderate salicylate — usually tolerated in small amounts |
| 🌾 Gluten- and Dairy-Free | ✅ | No gluten or dairy |
| 🧠 Neurodivergent-Aware | ✅ | Soft, naturally sweet, smooth texture |
| 🌀 Low-Inflammatory / Low-GI | ✅ | High fiber, moderate glycemic load |
| 💧 IC/PBS-Friendly | ✅ / ⚠️ | Peas are usually tolerated — test with small amounts |
| 🔥 GERD-Friendly | ✅ | Bland, soft vegetables, no acidity |
| 🟣 Low-FODMAP | ⚠️ | Peas contain GOS and are only low-FODMAP at 1 tbsp (15g) — larger amounts can be problematic |
| 🍽️ All Zones Cookable | ✅ | Pre-chop and freeze components if needed |
🔁 Optional Swaps:
- Use ½ cup peeled carrot or extra zucchini instead of peas for ultra-sensitive FODMAP or histamine profiles
- For a creamier texture, add 1 tbsp of suitable DF cream or a spoon of mashed white potato before blending
