🧂 Low-Histamine 🌿 Low–Moderate Salicylate 🌾 Gluten & Dairy-Free 🧠 Neurodivergent-Aware 🌀 Low-Inflammatory
✅ IC/PBS-Adaptable ✅ GERD-Friendly (modifications noted)
📋 Ingredients
- 1 medium leek (white + pale green parts only, thoroughly washed and finely sliced)
- ½–1 cup frozen peas (fresh if tolerated; quick use to limit histamine)
- 2 tsp olive oil or sunflower oil
- ¼ cup filtered water or low-histamine mild broth
- Pinch of sea salt (optional)
- Optional: a few soft chive rings or chopped swede for extra bulk
👩🍳 Method
- Prep Leeks
- Clean leeks thoroughly. Slice finely and pat dry.
- If extra sensitive, soak in cool water to reduce bitterness and residue.
- Sauté Gently
- Heat olive oil over low-medium heat in a non-reactive pan.
- Add sliced leeks and stir gently for 3–5 minutes until just softened—not browned.
- Add Peas + Water
- Stir in peas and water (or broth). Cover and simmer on low for 5–8 minutes.
- Cook just until peas are tender and leeks are silky.
- Finish
- Uncover, allow any remaining liquid to reduce slightly.
- Add salt if desired. Serve warm or room temperature.
✅ Suitability Table
| Diet/Condition | ✅/⚠️ | Notes |
|---|---|---|
| Low-Histamine | ✅⚠️ | Use peas and leeks quickly after cooking. Avoid reheating. |
| Low- or Moderate Salicylate | ✅ | Both leeks and peas are moderate; portion-controlled. |
| Gluten & Dairy-Free | ✅ | Naturally compliant |
| IC/PBS-Safe | ✅⚠️ | Peas tolerated in small portions. Skip salt if flaring. |
| GERD-Safe | ✅⚠️ | Avoid garlic or strong oils. Keep oil minimal. |
| Neurodivergent-Aware | ✅ | Mild taste, soft texture, no strong smells. |
| Low-GI / Anti-Inflammatory | ✅ | Includes fiber, sulfur compounds, gentle greens. |
🍽️ Serving Suggestions
- Serve with steamed white rice, millet mash, or alongside poached chicken
- Add to a root veg bowl for color and texture contrast
- Mix with swede puree for a blended side dish
- Chill and serve with cucumber ribbons for a refreshing lunch
