7 Allergy Friendly Foods to Try This Spring

"Broccoli...again?"

Don't get me wrong. I love a good spear of broccoli. It's such a versatile vegetable, and serves as a fool-proof pair to nearly any dish. Yet, that's the problem- it's entirely too easy to get stuck in a broccoli rut.

So this spring, I challenge you to try a new vegetable. Eating local and seasonably can be an affordable, flavorful and environmentally sustainable way to feast. Check out the NRDC's Smarter Living website to see what produce is in season in your area this spring.

Branching out and trying new foods can be a little nerve-wracking for someone with food allergies and sensitivities, but it's also a great way to get assure that you are acquiring a variety of essential nutrients in your diet. Before trying a new food, be sure to double check that it doesn't belong to the food group that you are avoiding (gluten, nightshades, etc.) and read up on food allergy cross reactivity. Once you're fully educated, you might find that a new gluten free grain, like millet, is a nice alternative to your mundane nightly bowl of rice, or that buffalo makes a great replacement for your standard beef patties. It may be hit or miss at first, but you never know, you might just find a new favorite. Here are some of my food allergy friendly favorites this season, and some gluten free, refined sugar free, nightshade free, egg free, peanut free, soy free, and corn free recipes to go along with them:

7 Allergy Friendly Foods to Try This Spring

1. Jicama

Why to try it:

Jicama's peculiar, bulbous shape often scares off the average produce shopper in the grocery store. But hiding beneath that rough, earthy exterior is quite a delicious crunchy treat. Jicama is in season this May, which means that its sweet flavor has become more intense, making it a refreshing cool snack on a warm afternoon. Jicama is high in vitamin c and is naturally free of carbohydrates and sugars, therefore making it a safe vitamin c source for those who are avoiding the fructose in fruit like oranges, kiwis and melon. Jicama is easier to digest, and less likely to feed candida, bacteria and yeast. Jicama is also great for the digestive system due to its high oligofructose inulin content, which is a soluble fiber that can act as a digestive prebiotic and blood sugar stabilizer(1).

How to try it:

 

The Whole Gang's Jicama Shell Guaco Tacos 

Girl Cooks World's Jicama Salad with Cilantro and Lime

Baker Betty's Apple Cinnamon Jicama Breakfast Cereal

(great with granny smith apples and almonds!)

2. Ginger

Why to try it:

Ginger is in season during spring, which is great news for those who struggle with digestive upset. Historically, ginger has been used as both a digestive aid and an anti-spasmodic, and has proven to be useful in reducing both inflammation and discomfort. Studies have shown that because of its potent component gingerol, as well as its high antioxidant content, ginger's anti-inflammatory effects can surpass the digestive tract and even help mitigate arthritic and muscular pain. Ginger does so by suppressing inflammatory compounds such as cytokines and chemokines (inflammation instigators that are responsible for many symptoms related to chronic illnesses, such as Late Stage Lyme disease and Fibromyalgia)(2). It serves as a great, stomach-friendly way to flavor a meal. 

How to try it:

Gluten Free with Judee's Carrot Ginger Comfort Soup

The Alkaline Sister's Raw Blueberry Ginger Pudding

Real Sustenance's Refined Sugar Free Homemade Ginger Ale 

3. Fennel

Why to try it:

Fennel is another natural digestive aid in season this month. Fennel is a mild, crunchy vegetable that possesses essential oils that have anciently been used in healing remedies. Its essential oils naturally stimulate digestive juices, which facilitate proper breakdown and absorption of food. It balances stomach acid and therefore prevents indigestion, heartburn and pain. Fennel's unique combination of phytonurtrients, rutin, quercetin, and kaempferol glycosides also make fennel a significant source of antioxidants which have the potential to help with springtime allergies and hay fever. Since fennel is both a mild laxative and diuretic as well, it can aid in detoxification and the elimination of harmful free radicals and toxic accumulation. Fennel tea is a popular way to consume fennel, but it unfortunately doesn't capture the slight sweetness in its flavor, so this spring may be a great time to try sneaking fresh fennel into some of your recipes(3,4).


How to try it:

Gourmande in the Kitchen's Apple, Fennel and Celery Salad

The Healthy Apple's Lemon Coriander Fennel Bites

Martha Stewart's Roasted Fennel and Artichoke Hearts

(great with fresh cooked artichoke!)

4. Beets

Why to try it:

Without a doubt, beets are a superfood. They contain phytonutrients called betalains, more specifically the betalains "betanin" and "vulgaxanthin". These nutrients may overtly sound a little scary, but they're definitely nutrients that you want on your dietary team. Betanin and vulgaxanthin both aid the body in crucial detoxification mechanisms. They support phase 2 of liver detox and help produce glutathione, which is essential for healing from illness and mitigating chronic maladies that are often instigated and inflamed by toxic build-up. Those with complex conditions such as Chronic Fatigue Syndrome, Late Stage Lyme Disease and Autism Spectrum Disorders may have a harder time producing glutathione and properly detoxing the body (especially of heavy metal build up), which is therefore all the more reason to stock up on beets. By instigating the production of glutathione, they aid the body in the process of metabolizing toxins and converting them into a water soluble substance, therefore making them available to be removed from the body instead of stored. That's enough to make me want to snack on a bowl full of beet chips(5).

How to try it: 

For The Love of Food's Crispy Baked Beet Chips

Simply Sugar and Gluten Free's Fresh Carrot Beet Juice

The Tasty Alternative's Roasted Beet's, Cabbage and Green Apples

(for sensitive stomachs, eliminate the garlic granules)

5. Lamb

Why to try it:

As Easter rolls around each Spring, grocery stores and butcher counters begin to stock up on fresh lamb in anticipation for the holiday-related interest. Yet, lamb shouldn't solely be an Easter table treat. We're often too quick to focus on fish when attempting to obtain our omega 3 fatty acids, and due to the high mercury content in fish, this may prove to be counterproductive. Lamb is a fantastic source of omega 3, and it also has the added benefit of being dubbed the "hypoallergenic meat" because it is least likely to trigger histamine responses out of all other forms of animal protein. It's also a great source of amino acids, B12 and zinc, nutrients that are essential for health and immune function(6).

How to try it:

Balance Bite's Easy Seared Rosemary Lamb Chops

Caveman Food's Lamb Kebob's With Mint Pesto and Cauliflower "Rice"

(for sensitive stomachs, eliminate the garlic)

The Urban Poser's Lamb Breakfast Sausage

6. Amaranth

Why to try it:

Eliminating gluten from your diet does not equate to eliminating essential nutrients; it's actually quite the contrary! Amaranth, a unique gluten free grain, has a protein content over 30% higher than wheat (and rice), as well as three times the amount of fiber and five times the amount of iron. Amaranth's amino acid profile is the closest to animal protein out of all other grains, therefore making it a crucial component to a vegetarian diet. Yet amaranth isn't just for the gluten sensitive or vegan diner; studies have shown that the unique peptides in the protein found in amaranth have both cancer-fighting and cholesterol lowering properties. New studies have even experimented with capsuled amaranth oil in treating those with coronary heart disease, so why not bring amaranth to your dinner table?(7,8,9)

How to try it:

Clean Green Simple's Amaranth Pancakes

(make your "syrup" out of raspberries to utilize fruit that is in season-

the syrup would also abide by Body Ecology guidelines!)

The Book of Yum's Amaranth Flatbread Crepe 

(fill it with veges that are in season-asparagus, carrots, broccoli, kale!)

Kitchen Course's Amaranth with Thyme and Sauteed Carrots

7. Bok Choy

Why to try it:

If you're a fan of cabbage and the brasisca family of vegetables, you may find a new favorite vegetable this spring. bok choy is in season, and pairs beautifully with a number of spring dishes and recipes. Though they may be in the same family, bok choy has a higher vitamin A content than cabbage and cauliflower, which helps keep the immune system strong when faced with springtime viruses, colds and flus. It also poses as a great source of vitamin K, which helps prevent osteoporosis, and aids in maintaining the health of both the bones and the brain. If you have a difficult time finding baby bok choy in your conventional grocery store stop by your local farmer's market or even your nearest asian market; they may be a great source.

How to try it: 

For The Love of Food's Sesame Coconut Bok Choy 

Kitchen Chick's Roasted Bok Choy

The Gracious Pantry's Clean Eating Bok Choy Stir Fry

(For sensitive stomachs, eliminate the garlic)

Happy Springtime Dining!


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1) http://www.nutrition-and-you.com/jicama.html
2) http://whfoods.com/genpage.php?tname=foodspice&dbid=72
3) http://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-fennel.html
4) http://www.naturalnews.com/032008_sweet_fennel_remedies.html
5) http://whfoods.org/genpage.php?tname=foodspice&dbid=49
6) http://whfoods.com/genpage.php?tname=foodspice&dbid=117
7) http://www.organic-planet.com/products/amaranth.php
8) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1779269/
9) http://www.wholegrainscouncil.org/node/6496/print

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