Fresh vegetables are a vital part of an allergy-free diet. It’s true, certain foods can help fight allergies by controlling underlying inflammation, dilating air passages, and providing other relief effects.
One such study found that the staples of a heart-healthy Mediterranean diet, such as nuts, grapes, oranges, apples, and fresh tomatoes, could provide allergy relief.
Summer Vegetabe Braise
Tender, young vegetables are idea for quick cooking in a minimum of liquid. Use any mixture of your favourite vegetables as long as they are of similar size.
Ingredients
Serves 4
175g/6oz/21/2 cups baby carrots
175g/6oz/2 cups sugar-snap peas or mangetouts
115g/4oz baby corn cobs
90ml/6 tbsp vegetable stock
10 ml/2 tsp lime juice
salt and ground black pepper
chopped fresh parsley and snipped fresh chives, to garnish
Direction
1 Place of carrots, peas and baby corn cobs in a large heavy-based saucepan with the vegetable stock and lime juice. Bring to the boil.
2 Cover the pan and reduce the heat, then simmer for 6—8 minutes, shaking the pan occasionally, until the vegetables are just tender.
3 Season the vegetables with salt and pepper to taste, then add the parsley and chives.
4 Cook the vegetables for a few seconds more, stirring them once or twice until the herbs are well mixed, then serve at once.
Nutritional Information
Per portion:
Energy 34kcals/143kj
Protein 2.6g
Fat 0.4g
Saturated fat 0g
Carbohydrate 5.2g
Sugar 4.4g
Fiber (NSP) 2.6g
Calcium 38.7mg
Middle Eastern Vegetable Stew
A spiced dish of mixed vegetables that can be served as a side dish or as a vegetarian main course. Children may prefer less chilli.
Ingredients
Serves 4-6
45ml/3tbsp vegetable or chicken stock
1green pepper, seeded and sliced
2 courgettes, sliced
2 carrots, sliced
2 celery sticks, sliced
2. Potatoes, dried
400g/14oz can chopped tomatoes
5ml/1tsp chilli powder
30ml/2tbsp chopped fresh mint
15ml/1tbsp ground cumin
400g/14oz can chick-peas, drained
salt and ground black pepper
mint leaves, to garnish
Direction
1 Heat the stock in a large flameproof casserole until boiling, then add the sliced pepper, courgettes, carrots and celery: Stir over a high heat foe 2-3 minutes, until the vegetables are just beginning to soften.
2 Add the potatoes, tomatoes, chilli powder, mint and cumin. Add the chick-peas and bring to the boil.
3 Reduce the heat, cover the casserole with a lid and simmer for 30 minutes, or until all the vegetables are tender.
4 Season the strew with salt and pepper to taste and serve hot garnished with mint leaves.
Nutritional Information
Per portion:
Energy 212-141kcals/898-598kj
Protein 11.2-7.5g
Fat 3.6-2.4g
Saturated fat 0.4-0.3g
Carbohydrate 35.7-23.8g
Sugar 7.2-4.8g
Fiber (NSP) 7.7-5.1g
Calcium 90.5mg
