.png?width=280&height=83&name=TinySpoonLogo--w-registered-trademark%20(1).png)
Chef Tips for Navigating Seasonal Allergies
Ah spring, the season of sunshine, blooming flowers, and… sneezing? If you’re one of the many who battles with seasonal allergies, you know that spring also can also mean itchy eyes, a runny nose, and reaching for the tissues more often than you’d like. While pollen floats through the air like confetti, the good news is that nature also provides powerful tools in food that can actually help your body fight back against allergy symptoms. Certain foods have natural anti-inflammatory and antihistamine properties that work to calm your immune system and keep your allergy symptoms at bay. From vitamin-packed fruits and vegetables to anti-inflammatory herbs, let's clear the air (and your sinuses) and explore some of the delicious and nutritious ways you can ease allergy symptoms to the fullest!
Ginger and Turmeric
Spice superstars! Not only do they add amazing flavor to your recipes, they also are powerful anti-inflammatory ingredients that can help to clear congestion and support respiratory health.
Garlic and Onion
The building blocks of many recipes are also packed with quercetin, a natural antihistamine that can help to calm symptoms.
Leafy Greens
Typically when you think of a powerhouse of vitamin C to support your immune system, you think of citrus. But greens, such as Swiss chard, kale,and spinach, pack a big punch and are so easy to add into most spring recipes.
Omega-3s
Mighty Omega-3s are key in fighting inflammation and supporting clearer airways and totally delicious! Foods big on Omega-3s; salmon, tuna, trout, chia seeds, flaxseeds and walnuts!
Herbal Teas
Swap your morning cup of coffee for a potent potion of herbal tea, like chamomile, nettle or peppermint. Caffeine can actually dehydrate and aggravate allergy symptoms whereas these teas actually reduce congestion and inflammation.
Local Honey
While not a quick fix, consuming local honey over time may help to build a tolerance to local pollen. Try adding a little to your next cup of herbal tea (like the ones mentioned above!).
Citrus Fruits
The class vitamin C powerhouse! Update your morning ritual by adding a grapefruit to your breakfast and a squeeze of lemon to your herbal tea (with local honey)!
Chef-inspired meals to fight allergies
So how do we take these ingredients and make them delicious? So glad you asked! For your consumption, here is an extremely yummy sample menu that is basically a high-five to your immune system:
Breakfast
- Oatmeal with Chia Seeds, Local Honey, Walnuts and Berries (also rich with quercetin!)
- Half a Grapefruit
- A cup of Chamomile Tea with Local Honey and Lemon (add in some ginger and/or turmeric for an extra anti-inflammatory punch!)
Lunch
- Kale Salad with Quinoa (add in allllll the spring produce and herbs your heart desires), Grilled Salmon and a Lemon Tahini Vinaigrette
Dinner
- Ginger Garlic Chicken Stir Fry with Peppers and Broccoli over Brown Rice
It's also good to note that while these foods work as a natural remedy to ease symptoms, there are some foods allergy sufferers should steer clear of…
- Dairy - I’m so sorry cheese lovers 😫 but dairy can actually increase mucus production for some people.
- Fermented Foods and Vinegar Based Products - while healthy in other respects, these ingredients can trigger increased histamine production
- Processed Foods and Sugars - These worsen inflammation, but with your own Tiny Spoon Personal Chef, these cheater foods are a thing of the past!
- Alcohol and Caffeine - Both can actually dehydrate and aggravate symptoms. No thank you!
Hopefully these tips will help you to breeze through the season one delicious and sneeze-free bite at a time! Now go forth and cook up some allergy-friendly magic!
Written by Chef Katina