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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 September 16, 2019

                      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                      You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                      We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                      The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                      Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                      1. Break Your Work into Little Steps

                      Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                      For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                      • (1) Research
                      • (2) Deciding the topic
                      • (3) Creating the outline
                      • (4) Drafting the content
                      • (5) Writing Chapters #1 to #10,
                      • (6) Revision
                      • (7) etc.

                      Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                      2. Change Your Environment

                      Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                      One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                      3. Create a Detailed Timeline with Specific Deadlines

                      Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                      Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                      My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                      Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                      4. Eliminate Your Procrastination Pit-Stops

                      If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                      Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                      I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                      5. Hang out with People Who Inspire You to Take Action

                      I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                      Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                      As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                      6. Get a Buddy

                      Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                      I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                      7. Tell Others About Your Goals

                      This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                      For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                      8. Seek out Someone Who Has Already Achieved the Outcome

                      What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                      9. Re-Clarify Your Goals

                      If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                      Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                      10. Stop Over-Complicating Things

                      Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                      Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                      11. Get a Grip and Just Do It

                      At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                      Reality check:

                      I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                      More About Procrastination

                      Featured photo credit: Malvestida Magazine via unsplash.com

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