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Guide to Combating Allergic Rhinitis   ( Home | Diet | Foods | Recipes )

Hay Fever & Nutrition: Recipes to Ease Hay Fever Symptoms (Main Dishes)

In this section of our Guide to Hay Fever and Nutrition you will find a collection of recipes for main dishes designed to ease hay fever symptoms. The foods selected for the recipes are known to have properties that prevent or reduce symptoms associated with allergic rhinitis or allergies in general. The recipes included are generally suitable for both adults and children.

Apple and Onion Soup

This hay fever fighting recipe combines apples and onions, two of nature's best sources of quercetin. Quercetin is a bioflavonoid that has been shown to effectively protect against allergic reactions. Quercetin works its protective magic by stabilizing the cell membranes of mast cells and basophils, thereby inhibiting the release of histamine which is responsible for many symptoms associated with allergic reactions.
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Iced Watercress and Mint Soup

This scrumptious soup with an irresistible texture draws on the health benefits of watercress, a super food that has been used to treat a wide range of ailments for centuries. Watercress is supercharged with vitamin C and beta-carotene which have significant antioxidant properties and which are therefore extremely important for people suffering from hay fever. Also mint, the other key ingredient in this soup, has been shown to alleviate certain allergic reactions. Note: this soup contains dairy.
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Sweet Potato Soup with Thyme

Sweet potatoes are one of the vegetables that are least likely to cause allergic reactions. What's more, sweet potatoes contain several compounds that may even help prevent allergic reactions triggered by other substances. Also the yellow onions this recipe calls for may be helpful for people with allergies because of the high amount of quercetin they contain. Furthermore, ginger and thyme contain anti-inflammatory substances that may be alleviate hay fever symptoms in some people.
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Super-Nutritious Broccoli Salad with Apples and Cranberries

This super healthy salad combines ingredients that are cram-full of hay fever fighting nutrients such as vitamin C, vitamin E, selenium, and quercetin. It also contains some omega-3 fatty acids (provided by the broccoli). What's more, this recipe calls for yoghurt containing probiotic bacteria which, according to some experts, may help fight allergies due to their ability to promote gastrointestinal health.
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Romaine and Smoked Salmon Salad

Romaine lettuce and carrots provide an abundance of vitamin C which helps control histamine release in the body and make histamine break down faster. Histamine, a chemical produced by the body, is involved in many allergic reactions. Salmon and radishes are also beneficial as they possess strong anti-inflammatory properties.
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Carrot Fennel Cucumber Salad

Provided that you're not allergic to citrus, this summer-inspired salad works like magic to soothe your soul—and sinuses. The rhinitis fighting properties of this salad are due to the wide range of anti-allergy nutrients found in this salad, including rosmarinic acid, omega-3 fatty acids, vitamin C, and vitamin E.
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Roasted Sweet Potatoes with Thyme

Packed with a wide range of nutrients, sweet potatoes are a great addition to anyone's diet. These often-overlooked tubers may also be one of the best additions to your diet if you suffer from allergies as they are one of the foods that are least likely to cause allergic reactions. The thyme used to flavor this dish contains rosmarinic acid, a polyphenol that has been shown to suppress allergic reactions.
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Beet and Carrot Salad with Ginger

This recipe pairs two extraordinary root vegetables to create an excellent natural remedy for fighting hay fever. Beets have strong anti-inflammatory properties while carrots are known for their antioxidant powers. The ginger in this hay fever fighting salad contains zingibain, a type of proteolytic enzyme. Research shows that proteolytic enzymes have anti-inflammatory properties and can help reduce allergic reactions.
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Beet and Carrot Soup

This recipe combines carrots and beets to create a beautiful crimson soup that can also help combat hay fever. Beets have strong anti-inflammatory properties while carrots are known for their antioxidant powers. The ginger featured in this recipe contains the proteolytic enzyme zingibain. Proteolytic enzymes have anti-inflammatory properties and can help alleviate allergic reactions.
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Omega-3 Omelet with Red Onions and Capers

Provided that you are not allergic or sensitive to eggs, this omelet may help you combat symptoms associated with hay fever and perennial allergic rhinitis. Onions, particularly red onions, as well as capers are among the best natural sources of quercetin, a bioflavonoid that has been shown to relieve allergic symptoms. What's more, this omelet provides plenty of omega-3 fatty acids which are known to have anti-inflammatory properties.
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Green Pea and Mushroom Risotto

This easy recipe helps you create a risotto that's loaded with both flavor and nutrients. What's more, the mushrooms it boasts may help treat perennial allergic rhinitis and hay fever. The beneficial effects of mushrooms on allergies are believed to be linked to their high selenium content.
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Want More Recipes?

For more recipes that can help control hay fever, visit the main recipe directory of's Guide to Combating Allergic Rhinitis / Hay Fever

You may also be interested in exploring our pages dedicated to providing more general diet tips on how to prevent allergic rhinitis. Be also sure to check out the list of the best foods for treating allergic rhinitis.