Recipes to Help Fight Allergies

Quinoa Salad Stuffed Peppers

Adapted from and

Vitamin C is a natural anti-histamine and benefits the immune system by increasing many different immune functions. Rich in vitamin C, peppers are a great addition to meal or snack time. This quinoa salad includes kale and parsley, both of which also are sources of vitamin C.

Yield- 4 servings

• 4 large peppers (colour of your choice)
• 1 cup quinoa, uncooked and rinsed well
• 2 cups water or stock (vegetable or chicken)
• 2 tbsp Camelina oil or extra virgin olive oil
• 1 large onion, diced
• 2 garlic cloves, minced
• 1 zucchini, diced
• 1 pint cherry tomatoes, halved
• 4 large leaves of kale (or collard or beet greens), torn into pieces
• 5-6 sprigs of parsley, finely chopped
• Sea salt, to taste
• Ground black pepper, to taste

1. Cut the tops off of the peppers around the stem. Remove all of the seeds and place on a baking sheet lined with parchment paper.
2. Pre-heat oven at 400oF.
3. In a medium-sized pot, bring the water or stock to a boil. Add the rinsed quinoa and reduce the temperature to medium-low. Cover and cook for 15-17 minutes. (If the liquid has completely evaporated before the end of cooking time, add a bit more water). Once cooked, remove from the heat, covered, and let sit for 5 minutes.
4. While the quinoa cooks, warm the oil in a pan on medium heat. Add the diced onion and sauté for 3-4 minutes, or until translucent. Add the garlic and cook for another 2-3 minutes. Next, add the zucchini and tomatoes and cook for 2-3 more minutes. Add the kale and parsley, mix and cook for 1-2 minutes. Turn off the heat.
5. When the quinoa has finished cooking, add it to the pan with the vegetables. Stir well to combine. Season with salt and pepper to taste.
6. Fill the prepared peppers with the quinoa mixture until overflowing.
7. Place the stuffed peppers in the oven and cook for 25-30 minutes. (You want the peppers to be cooked, yet holding their form (not mushy and overcooked).
8. Remove the peppers from the oven and let cool for several minutes before serving. Enjoy!

Sweet Nettle and Ginger Tea

Adapted from The Whole Life Nutrition Cookbook

Nettle (known as stinging nettle) is a great herb for managing seasonal allergies or hay fever. Combined with ginger (containing anti-inflammatory properties) some lemon juice (a source of vitamin C and antioxidants), and raw honey, and you have yourself a soothing drink to sit back and relax with during allergy season.

Yield- 6 servings

• 5 slices fresh ginger
• 4 cups water
• ¼ cup dried nettles
• Raw honey, to taste

1. Place ginger and water in a medium stainless steel or glass pot. Cover and bring to a gentle boil. Reduce heat to low and simmer for 10-15 minutes.
2. Remove from the heat and add the dried nettles. Steep for 10-20 minutes, with the lid on.
3. Strain tea through a fine-mesh strainer into a wide-mouthed mason jar.
4. Sweeten to taste with raw honey while the tea is still warm.
5. Drink warm or refrigerate and drink cold.
6. Store any unused tea in the refrigerator in a covered jar.

Steamed Vegetables with Lemon-Garlic Dressing

Adapted from The Whole Life Nutrition Cookbook

Quercetin is a bioflavonoid found in a variety of brightly coloured vegetables and fruits. Quercetin has anti-inflammatory and anti-oxidant properties and acts as a natural anti-histamine, thus beneficial for those with allergies. Some examples of foods containing quercetin include capers, onions, peppers, asparagus, broccoli, kale, berries and apples.

Lightly steaming vegetables locks in nutrients and enhances digestibility. For this recipe, vary the vegetables to what is in season and/or what you like! Pair this vegetable side with your protein of choice (roasted chicken, baked wild salmon, grilled organic tofu)

• 2 carrots, cut into thin strips
• 1 medium zucchini, cut into thin strips
• 1 small red bell pepper, cut into thin strips
• 2 cups small broccoli florets
• 1-2 tbsp capers, rinsed and drained (optional)
• ¼ cup finely chopped fresh parsley, for garnish

• Juice of ½ lemon, freshly squeezed
• 2 tbsp extra virgin olive oil
• 1 garlic clove, finely minced
• ½ tsp finely grated lemon zest
• ¼ tsp sea salt or Herbamare

1. To prepare the vegetables, place the cut vegetables (carrots through broccoli) in a steamer basket over approximately 2 inches of water in a 2- or 3-quart pot. Place a lid on the pot and cook over medium heat until the water starts to gently boil. Steam for 5-7 minutes or until crisp-tender.
2. Transfer veggies to a bowl.
3. To make the dressing, whisk together all of the ingredients in a small bowl. Pour the dressing over the steamed vegetables. Add the capers (if desired) and parsley and toss. Season with additional sea salt to taste.

Murray, M. T., Pizzorno, J. E., & Pizzorno, L. (2005). The encyclopedia of healing foods. New York: Atria Books.

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