Recipe № 03 · Salads & lunches
Histamine-watch: serve fresh
The Avocado-Bound Chicken Salad
Replaces inflammatory egg-mayonnaise with clean, brain-healthy fats. The cold lunch standard, rebuilt around mashed avocado and herb-bright acid.
Method
1.
Mash the avocado with the lemon juice and salt until it is smooth, slightly loose, and seasoned.
2.
Fold in the shredded chicken, diced celery, and chopped herbs. Mix until every shred is lightly coated.
3.
Serve immediately, or chill briefly before eating. Do not store in the refrigerator for more than a day — see note opposite.
Why it works for this kitchen
Avocado replaces egg-mayonnaise entirely — eliminating both the eggs and the seed oils standard mayonnaise depends on — while supplying a similar richness from a much cleaner fat source.
The chicken must be cooked fresh, or thawed rapidly from a flash-frozen state. Multi-day fridge storage of cooked poultry is the primary histamine risk in this household, and a chicken salad sitting for three days is the textbook trigger.
Lemon and fresh herbs supply the brightness that pickles and Dijon would normally carry — both of which are off the matrix.