Simple Green Salad

Tanya Eisenwasser

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Mixed greens with olive oil and salt.

Prep 5 min

Serves 2

Gluten-freeDairy-freeVegan

Ingredients

• 4 cups mixed greens (butter lettuce, romaine, or arugula)
• 2 tablespoons extra virgin olive oil
• 1/4 teaspoon sea salt
• Black pepper (optional)

Instructions

1. Wash and dry the greens thoroughly. A salad spinner works best.
2. Place the greens in a large bowl.
3. Drizzle with olive oil.
4. Sprinkle with salt and pepper if using.
5. Toss gently to coat evenly.
6. Serve immediately.

Tips & Substitutions

• Dry the greens thoroughly. Wet greens dilute the dressing and make the salad soggy. A salad spinner is the easiest way.
• Avoid spinach. It is a common trigger for many people with histamine intolerance. Butter lettuce and romaine are reliable choices. Arugula is often tolerated, though its peppery flavor is stronger.
• Add fresh vegetables for variety. Cucumber, shredded carrots, sliced radishes, or fresh herbs all work well.
• Try our herb oil dressing for more flavor. It adds depth while staying low histamine.
• Swap olive oil for melted coconut oil. If you prefer a milder flavor, melted coconut oil works as a simple dressing alternative. Note that it can solidify on cold greens, so warm it slightly and toss quickly.

Why This Works

Butter lettuce and romaine. These greens are naturally low in histamine and generally well tolerated. They provide a mild, fresh base that pairs with almost anything.

Arugula. Also generally well tolerated, though its peppery flavor is stronger. Mix it with milder greens if the taste is too bold.

Olive oil. A fresh, unfermented fat that is commonly tolerated. Extra virgin olive oil adds flavor without the concerns of processed or aged dressings.

Minimal ingredients. A simple salad with just greens, oil, and salt keeps potential triggers low and makes it easy to identify any reactions.

Storage

Best assembled and eaten immediately. Dressed salad wilts quickly and does not store well. If you want to prep ahead, wash and dry the greens and store them separately in the fridge. Dress just before serving.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.