7-Day Menu for Spring Allergy Season
Day 2: Meals for the Spring Allergy Season
Breakfast: Peach smoothie made with frozen or canned unsweetened
peaches, banana, and yogurt with active cultures, hot green or black
Lunch: Vegetarian pizza (with garlic, onions, mozzarella cheese),
fruit salad (red grapes, apples, cherries, or pears).
Dinner: Chicken (or lean beef) and vegetable stew served with a whole
grain roll or crackers and a glass of skim or low-fat milk with active
All of the fruits (except bananas) and some of the vegetables in today’s
menu (garlic, onions) are rich in quercetin, a flavonoid phytochemical that has
reported antihistamine properties -- good for nasal congestion.
Drinking warm fluids from tea or broth or tomato-based soups can help soothe
throats and relieve sinus congestion.
Day 3: Meals for the Spring Allergy Season
Breakfast: Honey-wheat raspberry pancakes (stir frozen raspberries
into pancake batter), freshly brewed coffee or tea or hot
Lunch: Salad Nicoise made with albacore or solid white tuna canned in
water, potatoes and tomatoes tossed with a light vinaigrette featuring olive or
canola oil, red grapes.
Dinner: Spicy lean beef (or chicken) enchiladas made from steamed
corn tortillas or tortillas lightly coated with canola oil and shredded Jack
cheese, steamed summer squash.
This menu gives a second fish serving for the week and several produce items
that contribute antioxidants including, vitamin C (berries, potatoes, tomatoes,
kale). Using vegetable oils that are higher in monounsaturated fat and/or
omega-3s and lower in omega-6 fatty acids (like canola and olive oil) may
benefit people with asthma.
Spicy ingredients in the enchiladas (cayenne pepper, onions, or garlic) may
help thin mucus and clear nasal passages. Use Jack cheese instead of cheddar.
Aged cheeses may contribute dietary histamine and possibly provoke allergic
symptoms. Other foods thought to contain high concentrations of histamine
include sauerkraut, wine, and processed meat, although Leopold says
sulfite-free wine is probably fine.
Day 4: Meals for the Spring Allergy Season
Breakfast: Scrambled eggs made with one higher omega-3 egg and 1/4
cup egg substitute topped with shredded Jack or mozzarella cheese and served on
a toasted whole wheat English muffin, strawberries, freshly brewed coffee or