Savory Indian Prebiotic Lentil Dosa Wraps

The recipe below is a wonderful Indian flatbread that is delicious, savory, and incredibly satisfying for those of us who are avoiding wheat and gluten.  It is also a perfect dish for those of us wanting to improve gut health through prebiotics – since the resistant starch in the rice and lentils of this dosa batter will feed the friendly gut bacteria, thus lowering inflammation.  Lentils are an excellent source of iron!!

I have used a variety of different types of lentils to make this batter – from French green lentils to the little red lentils.  My personal favorite is the traditional yellow dal lentils that can be found in Indian markets and organic in some health food stores.

While this flatbread becomes more flavorful and fluffy the longer the batter is fermented, for our purposes in making a low-histamine wrap we will not ferment it as long.  It is sufficient to soak the rice and lentil batter covered on the counter for 3-4 hours until the grains have softened up for a smooth batter. For those who only get migraines once in awhile, it should be fine to keep the remaining dosa batter in the fridge overnight and use the next day, since the level of fermentation at that point is nowhere near as problematic as other foods that have been fermented for longer time periods.

These dosas are great used as a wrap for traditional Indian fillings like potato curry, but also good filled with any number of other savory ingredients for which you would normally use a flour tortilla.

Prebiotic Dosa Batter Recipe

1.5 cups of lentils (you can use a mixture of channa dal, red lentils, green lentils, or urad dal – or any of these alone)
2 cups of rice (basmati, jasmine, or parboiled rice)
1/4 teaspoon fenugreek seeds (optional)
1/2 t salt

Blend ingredients in a powerful blender such as a Vitamix at high speed until the grains have turned into a fine flour.  Add water gradually until the batter forms a paste, similar in consistency to crepe batter – or as desired, depending on how thick you want the dosa.  I perfer a thin crisp dosa made with a thinnner batter. (Alternately, you can soak your grains until the water runs clear and then blend the soaked grains in water to make the desired consistency).

Let batter mixture sit covered on the counter for about 4 hours in the blender, then blend again for a few minutes to make the batter extra smooth.  You can also leave the batter in the fridge for up to 8 hours before blending.  If you are highly sensitive to fermented foods and get very frequent migraines, err on the side of cooking with a fresher batter.

Heat a cast-iron skillet on medium-high heat with ghee or a high-heat cooking oil like coconut or grapeseed oil.  Pour a ladleful of batter into the pan and spread it into a circular shape.  You can add herbs sprinkled into the batter at this point if you prefer. Cook on medium-high heat until the batter bubbles or is crisp brown on the other side, then flip and cook the other side for a few seconds until lightly browned.

Eat hot and enjoy!

Another version of this recipe can be found here.

[author] [author_image timthumb=’on’][/author_image] [author_info]Marya Gendron is a biodynamic craniosacral therapist, health coach, and wellness researcher. She specializes in chronic migraine headache relief and alleviation of brain fog, indigestion, and histamine intolerance through plant-based solutions.

The SimplyWell Protocol is available here, or you can book a consultation with Marya.
Learn more about Marya’s healing journey here.
[/author_info] [/author]



Antihistamine Mint, Radish, & Jicama Prebiotic Salad

antihistamine mint, radish, jicama salad

It’s Autumn, and prime season for the delicious jicama – a fiber-rich, gently sweet, very hydrating, and generally overlooked tuber.  As many of you are aware, I am a big fan of starchy tubers and humble roots.  They literally pulled me up out of a severely compromised state of inflammation, brain fog, and chronic migraine headaches and into my new life now where I can think clearly, be more available and energetic with my young son and husband, eat a wide variety of foods without severe consequences, and help others to heal themselves with these antihistamine roots.

The recipe I share below is fantastic for a number of reasons: 1) It includes a variety of foods that contain both arabinogalactan and inulin prebiotics, essential for good digestion and lowering histamine in the colon 2) the recipe mutes the strong taste of radish, which some people want to ingest for its insane health benefits, but whose flavor they don’t prefer, and 3) it is hydrating, cooling, anti-inflammatory and downright refreshing – not to mention delicious.

I personally don’t mind the taste of radishes one iota.  I love the combination of crisp crunch, sweet white meat, and pungent, invigorating red rind.  I snack on radishes a few times a day (ever heard the Chinese saying, “A radish a day keeps the doctor poor?”).  But once in awhile it is fun to mix radishes up in a creative way and see how their character can mesh with other unique flavors such as mint and jicama.

Antihistamine properties of this salad

Technically speaking, the only foods featured here that are truly antihistamines are the watercress and blackseeds – these foods directly block the cellular receptors for histamine.  Prebiotic soluble fibers present in the roots of this salad are actually very potent antihistamines in their own right as well.  They reduce histamine indirectly (but very profoundly) by feeding friendly flora that crowd out histamine-producing flora.

Let’s start with a little primer on jicama and then explore some of the other ingredients in this salad.  Like most foods made so exquisitely well for us by our sweetest Mother Nature, jicama has many benefits not to be overlooked!  But here I want to just highlight two of its nutrtitional properties –  it is a very good source of vitamin C and also contains B6.  As we know here at Simplywell, Vitamin C is a mast cell stabilizer (ie, it reduces histamine).  While vitamin C is usually known as a potent anti-oxidant, it is actually a pro-oxidant because it turns into hydrogen peroxide further down the line.  Our bodies, unlike other mammals, don’t produce vitamin C, so we really need it in our diet.  Vitamin B6 is also important because it is needed by the body to assimilate B12, increases serotonin in the brain and gut, and is needed to convert excessive inflammatory glutamate into calming GABA.

But I digress away from our friend the jicama.  Back in the late 1800’s Gen. Rivera and his Mexican army listened to a wise woman and used it to cure thousands of soldiers of typhus fever and pneumonia.  Jicama is full of inulin prebiotic fiber which binds to pathogenic viruses and bacteria. The wise woman who shared this wonderful root with Gen. Rivera didn’t know what inulin was. But she knew jicama’s effects and shared it freely.

If you’ve read my Simplywell Migraine Protocol e-book, you’ll know already that carrots are incredible not only because they contain arabinogalactans (another kind of prebiotic), but because they lower excessive estrogen, which also contributes to histamine.  So carrots are antihistamine as well – however indirectly.

Watercress is a wonferful antihistamine green that should be used if you can get ahold of it – replace with arugula or other greens if it’s not available.

I decided to throw a few roasted blackseeds on this salad because the contrast of the blackseeds with the red and orange colors was pretty – but also because blackseeds (aka nigella sativa or kalonji) are antihistamine as well (not to mention, they increase glutathione production by 500%).

But best of all, the arabinogalactan and inulin prebiotics in this salad will feed the friendly bacteria in your colon and, as I mentioned, crowd out the unfriendly histamin-producing bacteria.  In so doing, they will also raise GABA levels, thereby putting the brakes on excessive glutamate, which we know also contributes to migraine headaches and inflammation.  Once these friendly bacteria are proliferating thanks to ingestion of foods like this salad and implementation of other lifestyle choices as outlined in the SImplywell Migraine Relief Protocol, the histamine-producing bacteria in the gut won’t have such a stronghold, and your overall histamine load or “bucket” will be considerably reduced.

Again, THANK YOU Mother Nature.  She trumps the corporate pharmaceuticals yet again.  Gratitude.

Here’s the Recipe:

1/2 c thinly sliced jicama
1/2 cup grated carrots
3-4 thinly sliced radishes
3 Tablespoons thinly sliced fresh mint leaves
juice of 1/2 orange or tangerine
juice of 1/2 lime
dash of salt and pepper to taste
drizzle of olive oil
sprinkling of roasted blackseeds (aka, kalonji, nigella sativa)
1 handful of watercress (or arugula)

Note: If you live in a place where jicama is not available or in season, this salad is delicious made with apple or cucumber.  You’ll still get some prebiotic and antihistamine benefit from the radishes and carrots.  If you’d like to download the Simplywell Migraine Protocol e-book and learn how to banish migraines and histamine intolerance symptoms, go to the homepage and subscribe to get it!


[author] [author_image timthumb=’on’][/author_image] [author_info]Marya Gendron is a biodynamic craniosacral therapist and health coach specializing in chronic migraine headache relief and alleviation of brain fog, indigestion, and histamine intolerance through plant-based solutions. She practices out of Portland, Oregon. In January of 2016, Marya healed herself of chronic debilitating migraine headaches caused by pharmaceutical medications she received after a c-section operation. Her life purpose is to educate people about broader health-care and self-care options through promotion of specific fabulous medicinal foods that have been forgotten or ignored. She is actively trying to form a Folk Medicine movement to transform the culture of suppresive and poisonous medications to one of holistic health accomplished through an educated, pro-active, and mutually-supportive community.[/author_info] [/author]