While spring brings refreshing weather, it can trigger allergies for some since pollen counts rise during the season. There are over-the-counter medicines to help lessen the symptoms, but if you're not up to taking drugs to combat this, you can take care of allergies by eating certain foods.
Below are three dishes that can help manage spring allergies...
A) Starter: Broccoli and Red Grapes Salad
Broccoli contains sulforaphane, which helps with allergy inflammation. This recipe also contains red-colored ingredients that are rich in lycopene and ellagic acid, which can reduce symptoms of allergies.
Ingredients
1 head of broccoli cut into bite size pieces
1 cup of seedless grapes, sliced in half
1/3 cup of red onion, diced
1 cup mayonnaise (or replace this with plain Greek yogurt)
3 tablespoons of apple cider vinegar
2 tablespoons of white sugar
salt and pepper to taste
Optional Ingredients
1/3 cup of sunflower seed kernels
slices of bacon, brown and crispy
Instructions: Toss the broccoli, grapes and onion in a bowl. In another bowl, combine the mayo (or yogurt) with the vinegar, sugar and a pinch of salt and pepper to serve as your dressing. Pour the dressing over the broccoli mixture. Let it cool for two hours in the fridge before eating. Sprinkle with bacon and sunflower seeds before serving.
B) Entree: Grilled Salmon Sandwich
Salmon, tuna and mackerel are rich in omega-3 fatty acids. One study found that Japanese women who suffer from allergic rhinitis eat this regularly to prevent the sniffles.
Ingredients
3 pounds of fresh salmon, deboned
2 tablespoons Dijon mustard
3 tablespoons soy sauce
6 tablespoons olive oil
1/2 teaspoon minced garlic
Instructions: Prepare the grill. Whisk the mustard, soy sauce, olive oil and minced garlic to create a sauce. Marinade the salmon in this mixture for 10 minutes. When the grill is hot, set the salmon with its skin side down first. Each side should take four to five minutes to grill. Use a spatula to lightly coat the salmon with the sauce until it's cooked. Transfer onto a plate, then drizzle more of the marinade.
C) Dessert: Blueberry Muffins with Kefir
Kefir contains probiotics or live active cultures that provide relief for seasonal allergies. Its grains are fermented to turn into a drink, which are sold at grocery stores in different flavors. Kefir has a thinner texture than yogurt.
Ingredients
2 cups whole wheat pastry flour
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1/4 cup canola or grapeseed oil
2 large eggs
1/2 teaspoon sugar
1 teaspoon vanilla
1 cup blueberry kefir
1/4 cups frozen wild blueberries
Topping Ingredients
1 tablespoon butter
2 teaspoon quick oats
2 teaspoon brown sugar
Instructions: Preheat the oven at 400 degrees Fahrenheit, then prepare the muffin tray with cooking spray. Mix the flour, baking soda, baking powder and salt. In a separate bowl, beat the eggs and mix this with oil, vanilla and sugar. Carefully add the dry ingredients to the wet ingredients, but be sure to add the kefir in between mixtures. Add at least 1/4 cup of kefir if the mixture looks dry. Then add the frozen blueberries. Place the mixture in the muffin cups. In another bowl, mix your topping ingredients together and then put this on top of each muffin cup. Bake for 17 to 20 minutes. Let it cool before serving.
