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7-Day Menu for Spring Allergy Season


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 chocolate. 

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 tea. 

Lunch: Vegetarian quesadilla (made with grilled onions and bell peppers, Jack cheese, and a whole grain tortilla) served with fat-free refried beans and hot sauce or taco sauce, yogurt parfait (made with layers of light or plain yogurt with active cultures and vitamin D, frozen blueberries, and fortified whole-grain cereal). 

Dinner: Ground sirloin or turkey meatloaf served over horseradish mashed potatoes (hot cooked potatoes blended with low-fat milk and horseradish to taste), steamed carrots.

The scrambled eggs along with the fortified yogurt and whole grain cereal will add a hefty dose of vitamin D. Studies suggest an association between vitamin D deficiency and increased risk of asthma and wheezing. It has even been proposed that vitamin D deficiency may explain a portion of the current asthma epidemic.

Caffeine from tea or coffee can act like antihistamine in the body, according to Leopold, but the tea and coffee need to be of high quality and freshly brewed. Hot liquid in general will have soothing effects on the throat and sinus congestion.

Horseradish not only offers the mucus-thinning benefits of other “hot” spices, but studies have indicated that some horseradish constituents may have antibiotic activity. The hot sauce will also help clear the sinuses. 

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