Mixed Green Salad with Maple-Nut Clusters and Blueberry Dressing

Spring Salad with Hemp-Nut Clusters and Blueberry Dressing

If you want some allergy relief this season, start by taking a good look at your plate. Is it full of fruits and veggies at every meal? It really should be, because the best remedy for seasonal allergies might be in these plant-based foods. Fruits, vegetables, legumes, nuts, seeds, and grains contain an enormous variety of nutrients that work together to keep you healthy even during the onslaught of seasonal allergies. Drink lots of water (preferably with fresh lemon), make sure you eat a balanced plant-based diet full of the foods below, and expect a happier allergy season.

Spice it up with cayenne pepper. It contains capsaicin, a compound that has the power to ease congestion and inflammation, and boost your immunity. It’s also incredibly easy to add to meals. Sprinkle cayenne pepper on prepared meals, add it to dressings and sauces, or drink it in a hot tea with ginger. Try these spiced roasted nuts for an allergy-fighting snack.

Are omega-3s the new anti-histamines? Omega-3 fatty acids are known for their anti-inflammatory prowess, and that ability to fight inflammation is also responsible for lowering histamine response. Less sinus inflammation means less suffering from allergies. Omega-3-rich foods include ground flaxseed, chia seeds, walnuts, and hemp seeds; sprinkle them on salads and in smoothies.

If you eat a whole foods plant-based diet, you’re probably getting a good amount of vitamin C. This antioxidant is known for its role in keeping us healthy during cold and flu season, and it can also protect us from foreign invaders during allergy season. Some excellent sources of vitamin C include citrus fruits, papaya, red bell peppers, broccoli, and Brussels sprouts.

Red Pepper-Carrot Soup

Red Pepper-Carrot Soup


Jenné Claiborne is passionate about helping women adopt and maintain a plant-based diet so they can improve their energy, lose weight, and feel their very best. Founder of The Nourishing Vegan, a New York–based personal chef service, she is also the creator of Sweet Potato Soul, a vegan food blog that features recipes, tips, and cooking videos. In 2013, Jenné launched the 21-Day Vegan Blueprint, an interactive online program that takes the guesswork out of becoming vegan. Follow Jenné on FacebookTwitter, and Instagram.