Makes 1 sandwich
Low Histamine
1–2 slices fresh wholemeal bread (check for no yeast extract, vinegar, or preservatives)
2 tbsp plain cream cheese (additive-free, full-fat, and fresh)
1 fresh egg, hard-boiled (see tip below)
Pinch of sea salt, to taste
Optional: A sprinkle of fresh parsley, chives, or dill
Optional: A crack of black pepper — only if well tolerated, or substitute with ground white pepper or sumac
Boil the Egg:
Place egg in a small pot, cover with cold water, and bring to a gentle boil.
Simmer for 9–10 minutes.
Immediately cool under cold water, peel, and slice. Use right away to keep histamine low.
Toast the Bread:
- Lightly toast your wholemeal bread (avoid over-toasting to prevent formation of potential histamine triggers in burnt areas).
Assemble:
- Spread cream cheese evenly over toast.
- Top with sliced boiled egg.
- Sprinkle with sea salt and fresh herbs.
- Add a small amount of black pepper only if you know you tolerate it—otherwise skip or use white pepper or a dash of sumac.
