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Bright & Easy: 10 Recipes To Alleviate Spring Allergies

Bright & Easy: 10 Recipes To Alleviate Spring Allergies

April showers may bring flowers, but also congestion, sneezing, and itchy eyes.

When Mother Nature tortures you with allergies, relieve your worst symptoms naturally by using her best defense to your benefit. That’s right, rather than barely functioning on the chemically induced highs and lows of allergy medication, let your food be your medicine instead. Odds are, you eat a few times a day anyhow, so why not use that time to help your body naturally transition with ease. Allergens trip your immune system’s security alert causing that infamous histamine reaction anyone reading this likely knows well.

Prior to the start of allergy season in your area this Spring, be sure to include foods that are natural immune boosters and antihistimines into your meals. There are many foods that can help with this task. From fish and nuts, to fruits and vegetable, even garlic, herbs, and algae can help your body defend itself against seasonal invaders.

Here are 10 of my personal favorite recipes for a quick and easy way to feel your best this spring.

1. Berry-Good Kefir Smoothie

Berry Smoothie

    It’s alive! Kefir is yogurt’s oldest cousin. This fermented milk product is super tasty, loaded with 3 times more gut healthy pro-biotics than yogurt. It can be up to 99% lactose free for those of us who can’t handle the lactose. There are also vegan friendly options.

    These probiotics help facilitate healthy digestion. If your digestive system is backed up, your body’s response to allergens is also affected. This recipe is packed with omega 3’s, quercetin, Vitamin C, and minerals that are natural antihistamines sure to keep your immune system ready for the Spring-time battle.

    Great for breakfast, a snack, or anytime. This is one that I make several times a week all year long, but is especially helpful come allergy season.

    Ingredients:

    1-2 cups kefir, 1 cup fresh/frozen: blueberries/blackberries/raspberries/strawberries, 1 apple (quartered), 1-2 handfuls of kale, 2 tablespoons chia seeds, 2 teaspoons crushed flax seed, 5-6 ice cubes.

    Directions:

    Combine all ingredients in a blender and blend until smooth. Pour. Enjoy! Freeze any leftover to pop into the blender for a quick fix later.

    Tip: Kefir with no sugar added is best.

    2. Spicy Roasted Almonds

    Roasted Almonds

      This healthy snack is high in magnesium and vitamin E, which boost the immune system and provide inflammation reduction. Garlic is a natural antibiotic. The capsaicin in cayenne pepper helps to thin mucus, allowing the sinuses to breathe better while also reducing congestion.

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      Ingredients:

      1 cup whole raw almonds, 1 1/2 teaspoons coconut oil, 1 clove finely chopped garlic, 1/2 teaspoon cayenne, 1/2 teaspoon cinnamon, add kosher salt to taste.

      Directions:

      Preheat oven to 350. Mix all of the ingredients in a bowl, until nuts are evenly and well-coated. Spread the mixture out evenly on a baking sheet. Bake for 10-15 minutes, or until golden. Stir/mix after about 5 minutes. Be sure not to burn your almonds. Let cool before eating. Store in an air tight container.

      Tip: For a fun flavor boost, add 2 teaspoons pf honey or 1 teaspoon of agave nectar to the mix.

      3. Miso Soup

      Miso Soup

        Miso and nori, the seaweed in this classic Japanese soup, are proven to reduce seasonal allergy symptoms. Pack them in with garlic and hot peppers if you choose. This meal packs a punch against allergy symptoms.

        There are many variations of Miso Soup. My favorite homemade soup is a variation of this easy to make 15 minute recipe.

        Ingredients:

        6 cups water, 1/2 cup chopped bok choy/escarole, 1/2 cup chopped green onion, 5 tablespoons miso paste (white, red, or both), 1 clove finely chopped fresh garlic, 1 sheet nori (dried seaweed) cut into halved strips.

        Optional: tofu, bonito, baby pinch dried crushed chili, shiitake mushrooms.

        Directions:

        Bring water to a medium simmer. Add nori first and let it cook alone for 3 minutes. Add in miso, then all other ingredients. Cook for 5-10 minutes.

        Tip: Due to their rigidity, shiitake mushrooms must be pre-softened or cooked prior to being added into the soup.

        Caution: Miso is a fermented soy product. Fermentation may reduce allergic reaction, but sensitivities can vary greatly.Those with soy allergies should be aware.

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        4. Chopped Kale & Parsley Salad

        Chopped Kale Parsley Tom And Pepper Salad

          The antihistamine and allergy combatants in this recipe are ALL of them… literally. The energy boost from the vitamin boost, along with the easing of springtime rhinitis will have you back up and moving in no time!

          Ingredients:

          2 cups chopped kale, 1 cup chopped parsley.

          Finely chop: 1/2 red pepper, 1/2 green pepper, 1/2 yellow pepper, 1 lg 3 small tomato(es), 1/2 red onion, 2 shaved carrots, 3 tablespoons extra virgin olive oil, 2 teaspoons balsamic vinegar.

          Directions:

          Add all chopped ingredients in a bowl. Drizzle with olive oil, balsamic vinegar, salt, pepper, and fresh herbs to taste. Mix together. Enjoy!

          5. Tomato Salad

          Tomato salad

            Sinus headache or congestion giving you the springtime blues? The tomato, radish, and basil combination in this light, bright, and easy dish contains anthocyanins, which will reduce sinus inflammation and congestion.

            Ingredients:

            6 cups tomato medium diced, 1 cup chopped parsley, small bunch (6-10) med sized radishes quartered, 1/4 cup chopped onion, 1 chopped carrot, small bunch of basil chopped, 2 tablespoons olive oil, 1 teaspoon balsamic vinegar, salt and pepper to taste, chive to garnish.

            Directions:

            Combine all ingredients in a mixing bowl and mix until well coated. Serve and enjoy!

            6. Broccoli Salad

            BroccoliSalad (1)

              The flavonoids in broccoli, grapes, tomatoes, and onions are a naturally antihistamine. Greek yogurt allows for healthy digestion and the filtering of allergens from the body.

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              Ingredients:

              1 Large broccoli crown (or 2 medium sized) cut into bite-sized pieces, 1 cup quartered red grapes (in place of traditionally used raisins), 1/2 cup chopped red onion, 1/2 cup quartered cherry tomatoes, 1 cup Greek yogurt, 1 tablespoon (ACV) apple cider vinegar, 1 tablespoon agave nectar or local honey (in place of sugar).

              Optional: 6 strips cooked bacon crumbled. For extra omega 3’s: 1/8 cup almond slivers, 3 tablespoons sunflower kernels, 2 tablespoons crushed flax seed.

              Directions:

              In a bowl, toss broccoli, grapes, onion, and tomato. In a separate bowl, mix together yogurt, ACV, and nectar/honey until consistent. Add 1-2 tablespoons of water if using honey. Once mixed, pour mixture over salad and mix thoroughly. Cover and refrigerate up to 2 hours. Overnight is best. Serve and enjoy!

              7. Grilled Salmon & Veggies

              Grilled Salmon

                The omega 3’s vitamins and minerals in salmon are more than the classic healthy meal that you know and love. This tender fish paired with asparagus will boost immunity and help combat your seasonal allergies.

                Ingredients:

                4 inch thick salmon steaks (fresh wild caught if possible), bunch of fresh green asparagus, 1-2 cloves finely chopped garlic, 3 tablespoons almond slivers, 2 tablespoons extra virgin olive oil, coarse ground black pepper, coarse ground Himalayan sea salt (or kosher salt), juice of half a lemon.

                Optional: marinade for salmon.

                Directions:

                Asparagus: Add a drizzle of olive oil and chopped garlic to a skillet on medium heat until golden. Add in asparagus, almond slivers, salt, and pepper to taste. Make sure to stir/rotate asparagus occasionally. Cook until asparagus brightens and is fork tender but slightly firm.

                Salmon: If using a marinade be sure to let the salmon sit in it for at least 2 hours. Otherwise, coat the grill with olive oil to prevent sticking. You may choose to lightly brush fish with olive oil as well. Apply freshly ground salt and pepper to the salmon. Grill the salmon on medium heat, skin side up until it is slightly golden (about 1-3 minutes), then gently flip. Lower heat. Squeeze fresh lemon juice over the fish and cook for an additional 3-5 minutes (depending on your preference).

                8. Roasted Broccoli Salad with Roasted Red Pepper Vinaigrette

                Roasted Broccoli salad with roasted red peppers

                  This entire dish is packed (almost every ingredient) with deliciously healthy food to help calm your worst allergy symptoms, delight your taste-buds, and satisfy your hunger.

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                  Directions:

                  Combine grilled chicken, red onions, roasted broccoli, halved grape tomatoes, and fresh herbs to taste with this Roasted Red Pepper Vinaigrette in a skillet for a hearty and healthful seasonal allergy fighting dish.

                  9. Coco-Nutty Spirulina Balls

                  Spirulina Balls 2

                    Dessert or medicine? Let your senses decide. Spirulina, sometimes referred to as blue-green algae, is a protein rich super-food that provides energy, increases the immune response, and significant allergy relief (of course).

                    Ingredients:

                    20-25 pitted dates, 1 cup walnut pieces, 1 cup raw or roasted almonds, 2 teaspoons Quality Spirulina Powder, 1 tablespoon unsweetened cocoa powder, 1/4 cup chia seeds, 1/2 cup unsweetened coconut flakes

                    Directions:

                    Place all ingredients (only half of the coconut) into a food processor. Mix until the sticky dough forms a ball. Roll the dough into bite-size pieces, approximately 1 inch in diameter. Roll the balls to coat them in the remaining coconut flakes. Plate and serve. Cover and refrigerate if you’re not serving immediately.

                    10. Green Tea with Local Wildflower Honey

                    Steeped Green Tea

                      Green tea has many benefits, including increased energy, weight loss, and cancer prevention. Green tea is loaded with an antioxidant phyto-nutrient called EGCG that blocks histamine and IgE (immunoglobulin E) which causes symptoms of seasonal allergies. Replace your coffee with green tea 1-3 times daily for best results.

                      Directions:

                      Steep loose leaf or bags of green tea to your desired strength. Add local honey, which can often be found at a specialty store or your local farmers market.

                      Tip: Be sure to rinse loose leaf tea 1-3 times with hot water before steeping.

                      Photo Attributions: Smoothie, Roasted Almonds, Miso Soup, Chopped Kale & Parsley Salad, Tomato Salad, Broccoli Salad, Grilled Salmon & Veggies, Roasted Broccoli Salad with Roasted Red Pepper VinaigretteGreen Tea.

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                      Last Updated on May 25, 2019

                      20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

                      20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

                      Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

                      It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

                      This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

                      Breakfast

                      1. Spiced Coconut Squash Breakfast Porridge

                      1

                        This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

                        2. Egg and Avocado Spaghetti Squash Boats

                        2

                          If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

                          3. Spaghetti Squash Frittata for One

                          3

                            This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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                            4. Ingredient Spaghetti Squash Brunch

                            4

                              It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

                              5. Spaghetti Squash Hash Browns

                              5

                                A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

                                Lunch

                                6. Spaghetti Squash Chow Mein

                                6

                                  Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

                                  7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

                                  7

                                    This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                                     8. Spaghetti Squash with Mushrooms Parmesan

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                                    8

                                      Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                                       9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

                                      9

                                        A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                                         10. Thai Peanut Spaghetti Squash

                                        10

                                          Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                                          Dinner

                                          11. Spaghetti Squash Comfort Bowl

                                          11

                                            This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                                            12. Spaghetti Squash Crust Pizza

                                            12

                                              As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                                              13. Spaghetti Squash Fried Rice

                                              13

                                                Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                                                 14. Roasted Garlic Spaghetti Squash Lasagna Boats

                                                14

                                                  If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                                                  15. Chicken Enchilada Stuffed Spaghetti Squash

                                                  15

                                                    This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                                    Dessert

                                                    16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                                    16

                                                      If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                                      17. Spaghetti Squash Coconut Custard Pie

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                                                      17

                                                        With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                                         18. Spaghetti Squash Cake With Cream Cheese Glaze

                                                        18

                                                          This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                                           19. Spaghetti Squash Kheer

                                                          19

                                                            Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                                             20. Cinnamon Spice Spaghetti Squash Cake

                                                            20

                                                              By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                                              Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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