Sweet potato Tartlet with asparagus (dairy free, nut free, paleo, low histamine, and mast cell stabilizing herbs)

Here’s a little tartlet I plucked from my imagination for my very limited diet, i’ll name it ‘Polly round plum’ for fun. The food is all grain free, dairy free, sugar free, soya free, nut free and  low histamine with mast cell stabilizing fresh herbs to boot.

Sweet potato Tartlet with Asparagus 


Ingredients – Base

  •  sweet potato x 2
  • Coconut oil (odourless)
  • water

How to make

Peel the sweet potatoes and and then finely chop and boil until soft, then add half a tablespoon of the coconut oil,  mash it until smooth, then leave to cool. Meanwhile grease a round dish with the coconut oil and then line it with the sweet potato, like you would with a pastry, then bake in the oven for around 20 mins until becomes slightly more toasted.

The filling – Ingredients

  • Grated carrot x 1 – finely chopped
  • half a courgette -finely chopped
  •  Red Onion x 1
  • Garlic x 3 (through a garlic squeezer)
  • apple (half, peeled and chopped)
  • chopped fresh parsley
  • Fresh thyme
  • Fresh basil chopped
  • Coconut oil (odourless)
  • pinch of salt
  • duck egg x 3 ( lower in histamine then chicken egg, and often tolerated)

How To Make 

Fry all the veg, garlic and herbs in the coconut nut oil until soft, adding rock salt or any other healthy salt for flavor. Then spread the mixture over the sweet potato base, also now place evenly the pieces of apple, then whisk the eggs together and pour over the  top, then bake in the oven for around 30 mins on gas mark 5, or until golden brown. serve with asparagus, oil them for around 1 minute so they are still crunchy and then food is ready to be munched.


Author: histaminehealingblog

Cooks low histamine recipes with Mast cell stabilising and histamine lowering fresh herbs and foods, gluten free, grain free, dairy free, sugar free, paleo

2 thoughts on “Sweet potato Tartlet with asparagus (dairy free, nut free, paleo, low histamine, and mast cell stabilizing herbs)”

  1. I wondered what courgette was and looked it up – here in Canada we call it zucchini. The sweet potato we call yams. We do have something called sweet potato, but it is white, not orange. This looks especially good.

    Liked by 1 person

    1. Oh that’s interesting, it’s funny how some veg have different names in different country’s, I will have to remember that for next time I list ingredients and try and put them in. We also have a white sweet potato here, although they are harder to find and I think it tastes just as delicious as the orange one, so could always be used as well 🙂

      Liked by 1 person

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