Dr. Hilary (Booth) Chambers, ND
Many patients test positive for environmental allergens (seasonal allergies) like grass, pollen, birch, dust, and pet dander, and despite trying to avoid these things, they still often experience allergy symptoms. Did you know that many foods cross-react with your seasonal allergies, making allergy symptoms worse?
Read the full article entitled Seasonal Allergies and Food Cross-Reactivity to learn more. The message is timeless so if you suffer from seasonal allergies for food intolerance and haven’t read it, make sure to check it out.
Watch the full video below!
Seasonal Allergies and Meal Planning
I’ve gone one step further and prepared a daily meal plan for individuals dealing with the most common sensitivities. It’s not only important to know what foods you should be avoiding, but also what types of meals you can pull together without triggering your seasonal allergies.
In this article, you’ll learn how to prepare meals for the following sensitivities. I’ve provided recipes for breakfast, lunch, dinner and two snack options for each that exclude foods you should avoid.
- Birch tree pollen sensitivity
- Grass pollen sensitivity
- Ragweed pollen sensitivity
- Latex Sensitivity
I hope you find the following recipes helpful in meal planning to avoid triggering your seasonal allergies. Let me know how it goes!
Birch tree pollen sensitivity
Breakfast: Overnight oats
Combine 1/3 cup gluten free oats, 2 tbsp hemp hearts, 1 tbsp ground flax, 1-2 tbsp sunflower or pumpkin seeds, ¼ tsp cinnamon, ¼ cup blueberries and ½ cup almond milk in a glass jar or container. Refrigerate overnight for a ready to eat, grab and go breakfast the morning.
Snack: Two rice cakes with ½ avocado spread over, add chili flakes or salt and pepper
Lunch: Big Quinoa Salad
1 cups arugula, ½ cup quinoa, ¼ cup crumbled goat cheese, 2 tbsp sunflower seeds, 2 tbsp hemp hearts, and 1 cups of your choice of veggies: roasted broccoli, cauliflower, asparagus, and/or peppers.
Dressing: Combine 2 tbsp extra virgin olive oil, ½ tsp Dijon mustard, 1 tsp white wine vinegar, pinch of salt and pepper.
Snack: Hummus with bell pepper and cucumber
Dinner: Zoodles with Basil Pesto and chicken or tofu
To make pesto, combine below ingredients in food processor and blend until smooth
- 2 garlic cloves
- 2 cups packed fresh basil leaves
- 1/2 cup pumpkin seeds, toasted
- 1/3 cup olive oil
- 2 teaspoons lemon juice
- Salt, to taste.
Spiralize 3 large zucchinis and mix with pesto. Add sautéed peppers and grilled chicken or tofu to round out the dish.
Grass pollen sensitivity
- Hard or soft boil 2 eggs, combine with ½ an avocado, ¼ cup black beans, squeeze of lime juice, salt and pepper
- Spruce it up with your choice of cilantro, chili flakes, red or green onion, and/or sautéed mushrooms.
Tupperware containers can be made in advance for a quick breakfast option
Snack: Almonds and pumpkin seeds
Lunch: Creamy sweet potato & spinach salad
- Combine ½ cooked sweet potato, chopped, with 1-2 cups spinach, 1 tbsp feta cheese, ½ cup black beans, 2 tbsp hemp hearts, and 1-2 cups of any veggies of your choice
- Dressing: 2 tbsp tahini, 2 tbsp lemon juice, pinch of salt and pepper
Snack: Chocolate chia pudding. Click here for recipe!
Dinner: Taco night
- Sautee ground turkey or beef with 1 tsp ground cumin, 2 tsp chili powder, ½ tsp each of oregano, salt and pepper, 1 tsp lime juice
- Sautee bell peppers and onion
- Make a quick guacamole by smashing 2-3 ripe avocados with juice from 1 lime and 1 bunch of cilantro finely chopped
- Chop lettuce and grate cheese (if not dairy-free)
- Use corn (gluten-free) tortillas, and let your family combine ingredients to make their own tacos
Vegan version: pulled jackfruit carnitas (tastes like pulled pork – so yummy!) Click here for recipe.
Ragweed pollen sensitivity
Breakfast: Breakfast smoothie
- 1 scoop vegan protein powder, 1 tbsp coconut oil, 1 tbsp ground flax seeds, ½ berries, 1 handful spinach, add ice, water or almond milk to desired consistency
- Tip: Place all ingredients except liquids in ziplock bags and freeze. Each morning, grab a bag, put into blender, add liquid, blend, and put in a travel mug to drink on your way to work.
Snack: Rice crackers with almond butter
Lunch: Chickpea Salad
- Combine ½ cup chickpeas, 1 cup finely chopped kale, and 1-2 cups of your choice of broccoli, peppers, red onion, tomatoes, sundried tomatoes and/or black olives
- Dressing: 2 tbsp extra virgin olive oil, 1 tbsp apple cider vinegar, lemon zest, ¼ tsp each of dried oregano, dried basil, and dried parsley. Pinch of salt and pepper.
Tip: dressing can be put on up to 2 days in advance and stored in fridge.
Snack: ½ cup of grapes or blueberries with ¼ cup raw cashews
Dinner: Jamie Oliver’s Red Lentil Stew. Click here for the recipe!
Breakfast: Chia pudding
- In a mason jar combine ¼ cup chia seeds + 1 cup almond or coconut milk. Let set in fridge overnight.
- In morning, add 1 tbsp hemp hearts, 1-2 tbsp pumpkin seeds, and ¼ cup berries. Optional additions: cacao nibs, coconut flakes, cinnamon.
Snack: Dried chickpeas
Lunch: Minimalist Baker’s White bean kale salad with tahini dressing. Click here for the recipe!
Snack: Apple and almond butter
Dinner: Salmon with lemon and dill, with oven roasted broccoli and root veggies
- Cut sweet potato and beets into bite sized pieces, coat in olive oil salt and pepper, spread over baking sheet. Bake at 400C for 30 minutes or until tender.
- Mix 2 tbsp olive oil with 2 tbsp lemon juice, coat salmon, add salt, pepper, and fresh dill. Wrap in foil or parchment paper, and bake at 400C for 20-30 minutes.
- Chop broccoli, coat in olive oil, and add to baking sheet with root veggies with 15 minutes remaining.
Additional meal planning resources can be found in the following articles.
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