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
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
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
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