7-Day Menu for Spring Allergy Season
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
Day 6: Meals for the Spring Allergy Season
Breakfast: Blueberry wheat muffin or scone with a latte made with
skim or low-fat vitamin D fortified milk.
Lunch: Spicy sirloin burger topped with Jack cheese and Ortega or
pasilla peppers served on a whole grain bun with apple slices and freshly
brewed green tea.
Dinner: Spinach lasagna made with whole wheat noodles, marinara sauce
with garlic and onions, part-skim ricotta and mozzarella cheese, served with
From tea to tomatoes, today’s menu is brimming with high-antioxidant plant
foods. Low intakes of dietary antioxidants may contribute to increases in
asthma and allergy, so featuring plant foods rich in an assortment of
antioxidants in as many meals as possible may be helpful.
The apple slices and the garlic and onions in the marinara sauce contribute
quercetin and the lasagna features two non-aged cheeses. The spicy peppers may
help allergy symptoms temporarily by encouraging the sinuses to run.
Day 7: Meals for the Spring Allergy Season
Breakfast: Whole grain waffles topped with fresh or frozen
strawberries and a glass of skim or 1% acidophilus milk fortified with vitamin
Lunch: Chicken salad made with cashews or walnuts, Dijon or spicy
mustard and plain or vanilla yogurt (with active cultures and vitamin D) served
on Romaine lettuce with a cup of mango cubes, freshly brewed coffee or tea.
Dinner: Thai curry tofu with cauliflower and broccoli florets served
over steamed brown rice or cooked noodles, with a cup of broth-based soup such
as won ton or hot and sour soup.
This menu includes two servings of probiotic-containing dairy foods, several
foods with quercetin (tea, strawberries, lettuce, and broccoli) plus several
top vitamin C-rich foods (strawberries, romaine lettuce, mango, cauliflower,
and broccoli). A high antioxidant intake may be helpful for people with
Getting enough vitamin D each day benefits our health in a myriad of ways,
including possibly decreasing the risk of asthma. One of the easiest ways to
get vitamin D is through fortified dairy products such as the milk and yogurt
in this menu. The hot soup, curry spice, and spicy mustard will help get the
sinuses running. Curry and mustard typically contain turmeric which seem seems
to offer additional relief with allergy symptoms.