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| Kale in bloom |
The recent rains may have helped reduce the amount of pollen
swirling around out there, but judging by the plethora of allergy medication
ads I’m seeing, we are still in the full swing of the season.
I mentioned some foods in a previous post that might relieve allergy symptoms, including broccoli,
kale, collards, and grapefruit. Some more to add to the list include garlic,
buckwheat, pineapple, and those high in the antioxidant quercetin. A bonus is that many of these foods to double
or triple duty in the allergy battle and so are great to work into your diet at
every opportunity.
Garlic
A great way to cook either kale or collards is with garlic
and onions, along with a little lemon and red pepper flake to add a some
zing. So there you go, a nutritious and
delicious allergy-fighting powerhouse!
Garlic has been used since time immemorial as a health tonic and for
good reason: its antiviral and antifungal, reduces ear and sinus infections,
and promotes healthy intestinal flora while eliminating toxins [i]
(among a host of other things).
For an allergy-friendly feast: reduce or eliminate the cheese (to cut down on mucous) in
this Leek & Kale Tart Recipe,
use whatever mushrooms you have available as the chanterelles are a fall
delight, and pump up the garlic for a great spring dish. Heck, you could even make the crust with
buckwheat flour…
Buckwheat
Buckwheat, contrary to the name, is not wheat but a relative
of rhubarb and is naturally gluten-free [ii]. You can find buckwheat as groats or flour,
both untoasted and toasted (which is usually referred to as Kasha). Try this in a pilaf, as a side dish, or this Creamy Coconut Buckwheat Breakfast Recipe. Pineapple
This delicious tropical fruit contains the enzyme bromelain,
which helps to break down the agents that cause swollen tissues – like in your poor
nose, perhaps – has a soothing effect on a sore throat, and also aids the digestion
of protein and starches [iii].
While few of us are lucky enough to consider pineapple a local crop, it does
hit peak season in late winter and early spring. Of course you can also find it frozen and
canned – avoid it dried though, as it’s often loaded with sugar. Make a pineapple smoothie, add some to plain
yogurt, or make a tropical-inspired marinade to get your dose of bromelain. Update: here is a Cran-Pineapple Allergy-Fighting Recipe idea!
Foods High in Quercetin
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| Capers |
Quercetin (supposedly pronounced kwer-SI-tin,
though I say it kwer-CET-in) is a
yellow plant pigment found in varying concentrations in leaves, fruits,
vegetables and grains. It is an
antioxidant that had been shown to reduce allergic reactions by preventing the
replication of histamine-secreting cells [iv]
– those responsible for your swollen nasal passages and watery eyes. Foods especially high in this flavonol include,
in decreasing order: fresh & canned capers, lovage, sorrel, radish leaves, carob, dill,
cilantro, Hungarian wax peppers, fennel leaves, red onion, radicchio,
watercress, buckwheat, kale, cranberry, black plums, cow peas, sweet potato,
red apples, broccoli, and black tea [v]. Other good sources are blue-green algae and
red wine [vi].
Now most of us are probably more likely to have a bottle of
red wine in the cupboard rather than have blue-green algae on hand, and some of these are
definitely not ‘seasonal’ during allergy season. As we’ve covered kale and buckwheat so far - and I’m sure you have an idea of what to do with dill and cilantro - the following
are some foods that you might find more readily this time of year that I’d like
to highlight:
Capers
These savory-salty gems are the brined, unopened flower buds
of the Caper Bush (Capparis spinosa)
native to the Mediterranean. I just love them for adding umami flavor to devilled
eggs, to use in a Greek salad when you don’t have olives, as a critical
component of Pasta Puntanesca, or to make a wonderful Herb Vinaigrette or Parsley Gremolata. Who knew I was
loading up on quercetin when I was concocting these?! If you've never used them, its worth getting to know these allergy-friendly superstars.
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| Lovage in Spring |
Lovage
I grow lovage in my Portland garden, and it’s pushing up its
beautiful green leaves just in time! This celery-like herb is a great addition to the kitchen, and I often use the leaves as a substitute for celery or parsley. In fact the gremolata recipe above would be great with lovage – I might just
have to try that for lunch! You can also wait until the hollow stalks are larger
and use them as straws for refreshing summer coolers or a piquant bloody Mary.
Onions
Onions, especially red ones, have a good dose of quercetin - however this is mostly concentrated in the skin and the layer close to it,
along with the area near the stem end. So one of the best ways to use (and gain
from) these otherwise composted parts is to so make veggie stock with cut, whole
onions – such as this recipe by The CrisperWhisperer. Other ways to load up on onions
are with the Quick Pickled variety, or add savory Unctuous Onion Base to some veggie broth for a wonderful soup base.
There was so much “eating for spring allergies” information
that I want to share with you that its spilled into yet another post! So stay tuned
from some recipes inspired by my research into quercetin, as well as some
herbs that would make great spring tonic teas… Until then, check out some of these allergy-fishing foods.
DISCLAIMER: The contents provided by Very Good Food ~ For
Goodness Sake are for educational purposes only, and is in no way intended to
substitute for the advice of a health care professional. I encourage you to be
skeptical and critical of any internet-sources of information. If you are taking
prescription medication or have a chronic condition, consult a physician or a qualified
medical herbalist to ensure that you get the best, most relevant care for you.
[i] Wood,
Rebecca. 1999. Garlic (Allium sativum).
The New Whole Foods Encyclopedia. Penguin Compass: New York, NY. p 47-48.
[ii]
Wood, Rebecca. 1999. Buckwheat (Fagopyrum
esculentum). The New Whole Foods Encyclopedia. Penguin Compass: New
York, NY. p 140-141.
[iii] Wood,
Rebecca. 1999. Pineapple (Ananas comosus). The New Whole Foods
Encyclopedia. Penguin Compass: New York, NY. p 262-263.
[iv]
Balch, Phyllis A. 2002. Quercetin. Prescription for Herbal Healing. Penguin
Puntam: New York, NY. P 113-114.
[v]
Wikipedia. 9 Feb 2014. Quercetin. Availble at http://en.wikipedia.org/wiki/Quercetin
(Accessed 4 Apr 2014).
[vi]Balch,
Phyllis A. 2002. Quercetin. Prescription for Herbal Healing. Penguin
Puntam: New York, NY. P 113-114.
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