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Got a case of the springtime sniffles? Millions of Americans suffer from seasonal allergies, as well as allergic reactions to everyday substances like dust, pollen, and pet dander. Let food be thy medicine. The following three recipes contain immunity-balancing ingredients that have been shown to help fight seasonal allergies and soothe away those pesky symptoms.

Ginger-Lemon Detox Smoothie For Seasonal Allergies

This easy-to-make plant-based shake will instantly level-up your energy levels with its vibrant citrus flavors backed by the spicy warmth of fresh ginger. And unlike many smoothies, it avoids many common ingredients (such as gluten and dairy) that you see in smoothie recipes and which may contribute to your seasonal allergies.

But why is this smoothie good for hayfever and allergies in general. For one, it’s long been shown that fresh ginger contains phytochemicals that work as potent antioxidants that enhance your immune system and fight off inflammation. It’s these phytochemicals that may be the source of ginger’s cure-all powers. In one study, ginger’s anti-inflammatory effects helped reduce allergy symptoms. Beyond the allergy benefits, this smoothie is also bursting with tropical tastes from pineapples and mangos, healthy fats, and lots of fiber.

1/2 cup frozen peaches
1/2 cup frozen pineapple
1/2 cup frozen mango
3 tbsp fresh lemon juice
1/2 cup unsweetened coconut milk (ideally full-fat coconut milk)
1-inch of fresh ginger root, peeled
1 tbsp chia seeds or flax seed

Add all the ingredients to your blender. Blend until creamy and rich. Enjoy!

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Turmeric Cauliflower Rice

Cauliflower is showing up in so many dishes as a substitute for wheat and other grains, making it ideal for those of us who find that eating grains contributes to our bodies’ allergic responses. Just one cup of cauliflower carries very few calories, carbohydrates, and zero fat, but a whopping 100% of your daily requirements of vitamin C. Plus, it’s loaded with other immunity-enhancing nutrients like vitamin K, potassium, and magnesium.

This cauliflower rice dish is a breeze to make, and its bright hues make it a festive dish on its own or the perfect eye-catching side for your mains. Its color comes from turmeric, a delightful spice often used in Indian cuisine. Research has shown that the main compound in turmeric, known as curcumin, has anti-inflammatory effects that may reduce redness, swelling, and other common symptoms of seasonal allergies.

RICE

1/2 large head of cauliflower
4 tbsp extra-virgin olive oil, divided into two
Salt and pepper

TURMERIC SAUCE

1/4 cup golden raisins
1/4 cup lemon juice
5 garlic cloves, minced
1/3 cup extra-virgin olive oil
1/4 cup unsweetened dried coconut flakes
1 tsp ground turmeric
Salt and pepper

Wash the cauliflower, then chop it into rough 1-inch chunks. Toss the chunks into a food processor and pulse gently until the cauliflower has been broken down into small crumbles the size of a grain of rice.

In a hot pan, add half of the olive oil and sautee the cauliflower. Saute until the cauliflower is golden, then pour into a large bowl and season to taste with salt and pepper.

While the cauliflower cools, make the sauce by heating the oil, minced garlic, and coconut flakes to a gentle simmer until the garlic is golden-brown and fragrant. Remove the pan from the heat and stir in the rest of the ingredients. Mix well, then stir into the warm cauliflower and enjoy!

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Honey-Garlic Salmon

This dish looks so glamorous, and has such a delightfully savory aroma, that you and your dinner guests won’t believe it only took you a few minutes to prep. Best of all, salmon is one of the best sources of eicosapentaenoic (EPA) fatty acid, a type of omega-3 fat that most Americans are low on.

Researchers found that people with high amounts of EPA in their body have a reduced sensitivity to common allergens, such as pollen. The anti-inflammatory effects of omega-3s may also help you to breathe easier when you’re coughing and sneezing.

4 salmon fillets
Salt and pepper, to taste
1 tsp paprika
2 tbsp butter or plant-based butter substitute
5 cloves garlic, minced
4 tbsp honey, ideally organic and local
2 tsp soy sauce or tamari sauce
1 tbsp lemon juice

Sprinkle the paprika, and a pinch of salt and pepper, onto the salmon and set aside to marinate for a few minutes.

While the salmon is resting, heat the butter and saute the garlic until the garlic is golden-brown and fragrant. Stir in the rest of the ingredients and mix well.

Once the sauce is simmering, add the salmon steaks. Cook on each side for 3-4 minutes until flaky, then remove from heat and enjoy!

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