7-Day Menu for Spring Allergy Season
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
Day 5: Meals for the Spring Allergy Season
Breakfast: Toasted whole wheat bagel and light cream cheese, melon
wedges, freshly brewed hot coffee or tea.
Lunch: Italian chicken wrap made with grilled chicken, pesto, fresh
mozzarella cheese, tomatoes and romaine lettuce, fresh fruit
Dinner: Ginger shrimp stir fry made with shrimp, kale or broccoli,
fresh ginger, and a little canola oil served over steamed rice or cooked
noodles with a side of mandarin oranges.
All of the vegetables in today’s menu are rich in quercetin, a flavonoid
phytochemical that might help suppress the allergic response by controlling the
release of histamine.
Fresh ginger is featured in the shrimp stir fry (the third serving of fish
this week). Anecdotally, according to Leopold, using spices like ginger,
cayenne, and turmeric seem to help patients who suffer from seasonal