Lunch: Courgette rolls, with chicken, red onions, roasted carrot and parsnip with a homemade mayo

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In this meal I have used courgette as the roll base, and then just put some simple fillings in, like I would with a sandwich, and served it with roast veg and a homemade mayo.

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The mayo I used is egg free, as when eggs are raw they are much higher in histamine, so instead I replaced it with parsnip. I used fresh juiced apple to replace the vinegar and used ginger and garlic to make up for the mustard. The flavours came out nicely and didn’t turn me into a mumps dragon, so all was good and my mayo roll cravings have been banished out of sight, for now anyway.

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Ingredients – chicken and roast veg 

  • 1 chicken thigh sliced in half and flattened
  • 2 parsnips peeled and chopped
  • 1 carrot peeled and chopped
  • 1 courgette (zucchini)
  • thyme
  • rosemary
  • salt
  • garlic finely chopped
  • coconut oil (odourless)


Put the parsnips and carrots on a tray with some coconut oil, rosemary and salt and bake for around 45 minutes, mix in the oil about 10 minutes into baking.

For the chicken heat some coconut oil in a pan, then put the chicken slices in with some garlic, thyme and salt and cook on either side for about 7 minutes. Also add in the chopped onion to cook in the meat juices to give more flavour.

For the courgette roll, cut in half, then slice each piece a bit over half way down, then bake in the oven for around 45 minutes, or until cooked through.

Ingredients – Mayo

  • 2 parsnips peeled and chopped
  • 1/4 sweet potato peeled and chopped
  • 1 white onion finely chopped
  • 1/4 clove of garlic
  • around 6 tablespoons of olive oil
  • 1 apple juiced
  • small chunk of ginger
  • fresh basil


Heat up some coconut oil in a pan, add the onion, salt, ginger and fry for a few minutes, then add the parsnip and little water and let it gently simmer until soft. Then put the mixture in a food processor with the olive oil, garlic and blend until smooth, then mix in some fresh chopped basil and it’s ready to munch.




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 “Lunch: Courgette rolls, with chicken, red onions, roasted carrot and parsnip with a homemade mayo”

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