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
Ratatouille
This classic combination of the vegetables that grow abundantly in the south of France is infinitely flexible. Use the recipe as a guide for making the most of what you have on hand.
Ingredients
Serves 6
2 aubergines, about 450g/1lb total,
cut into 2cm/3/4in slices
60-75ml/4-5 tbsp olive oil
1 large onion, halved and sliced
2 or 3 garlic cloves, very finely chopped
1 large red or yellow pepper, seeded and cut into thin strips
2 large courgettes, cut into 1cm/1/2in slices
675g/11/2lb ripe tomatoes, peeled, seeded and chopped, or 400g/14oz can chopped tomatoes
5ml/1 tsp dried mixed herbs
salt and ground black pepper
Direction
1 Preheat the grill. Brush the aubergine slices with oil on both sides. Grill until lightly browned, turning once, then cut into chunks.
2 Heat 15ml/1 tbsp of the olive oil in a large flameproof casserole and cook the onion for about 10 minutes until lightly golden, stirring frequently. Add the garlic, pepper and courgettes and cook for a further 10 minutes.
3 Add the tomatoes, aubergine, dried herbs and salt and pepper. Simmer gently, covered, over a low heat for about 20 minutes, stirring occasionally. Uncover and continue cooking for a further 20-25 minutes, stirring occasionally, until all the vegetables are tender and the cooking liquid has thickened slightly. Serve hot or at room temperature, if you prefer.
Nutritional Information
Per portion:
Energy 95kcals/396kj
Protein 1.9g
Fat 7.7g
Saturated fat 1.2g
Carbohydrate 7.4g
Sugar 4.3g
Fiber (NSP) 1.9g
Calcium 28mg
Risotto with Spring Vegetables
This is one of the prettiest risottos, especially if you can get yellow courgettes.
Serves 4
Ingredients
150g/5oz/1 cup shelled fresh peas
115g/4oz/1 cup French beans, cut into short lengths
30ml/2 tbsp olive oil
75g/3oz/6 tbsp butter
2 small yellow courgettes, cut into matchsticks
1 onion, finely chopped
275g/10oz/11/2 cups risotto rice
120ml/4fl oz1/2 cup Italian dry white vermouth (optional)
about 1 liter/13/4 pints/4 cups boiling chicken stock
75g/3oz/1 cup grated Parmesan cheese a small handful of fresh basil leaves, finally shredded, plus a few whole leaves, to garnish.
salt and ground black pepper
Directions
1 Blanch the peas and beans in a large saucepan of lightly salted boiling water for 2-3 minutes until just tender. Drain, refresh under cold running water, drain and set aside.
2 Heat the oil and 25b/1oz/2 tbsp of the butter in a medium saucepan until foaming. Add the courgettes and cook gently for 2-3 minutes or until just softened. Remove the courgettes with a slotted spoon and set aside. Add the onion to the pan and cook gently for about 3 minutes, stirring frequently, until softened.
3 Stir in the rice until the grains start to swell and burst, then add the vermouth, if using. Stir until the vermouth stops sizzling and most of it has been absorbed by the rice, then add a few ladlefuls of the stock, with salt and pepper to taste. Stir over low heat until the stock has been absorbed.
4 Continue cooking and stirring for 20-25 minutes, adding the remaining stock a few ladlefuls at a time. The rice should be at dente and the risotto should have a moist and creamy appearance. Gently stir in the vegetables and the remaining butter.
5 Stir in half the Parmesan. Heat through, then stir in the shredded basil and taste for seasoning. Garnish with basil leaves and serve with the remaining Parmesan handed separately.
Nutritional Information
Per portion:
Energy 602kcals/2500kj
Protein 17.2g
Fat 28.9g
Saturated fat 15g
Carbohydrate 59.3g
Sugar 3.9g
Fiber (NSP) 2.9g
Calcium 272mg
Stuffed vine leaves
A traditional Greek recipe that comes in many guises. This vegetarian version is richly flavoured with fresh herbs, lemon and a little chilli. Serve as a starter or vegetarian main course or as part of a butter spread.
Serves 6
Ingredients
225g/8oz packet preserved vine leaves, drained.
1 onion, finely chopped
½ bunch of spring onions, finely chopped.
60ml/4 tbsp chopped fresh flat leaf parsley
10 large mint sprigs, chopped
finely grated rind of 1 lemon
2.5ml/1/2 tsp crushed dried chillies
7.5ml/11/2 tsp fennel seeds, crushed
175g/6oz/scant 1 cup long grain rice
120ml/4fl oz/1/2 cup extra virgin
olive oil
salt
lemon wedges and mint leaves, to garnish (optional)
Direction
1 Rinse the vine leaves in plenty of cold water, put in a bowl, cover with boiling water and leave for 10 minutes. Drain thoroughly.
2 Ina bowl, mix together the onion, spring onions, parsley, mint lemon rind, chilli, fennel seeds, rice and 25ml/11/2 tbsp of the olive oil. Mix thoroughly and season with salt.
3 Place a vine leaf, veined side facing upwards, on a work surface and cut off any stalk. Place a heaped teaspoonful of the rice mixture near the stalk end of the leaf.
4 Fold the stalk end of the leaf over the rice filling, then fold over the sides and carefully roll up into a neat cigar shape.
5 Repeat with the remaining filling to make about 28 stuffed leaves. If some of the vine leaves are quite small, use two and patch them together to make parcels of the same size.
6 Place any remaining leaves in the base of a large heavy-based saucepan. Pack the stuffed leaves in a single layer in the pan. Spoon the remaining oil over then add about 300ml/1/2 pint/11/4 cups boiling water.
7 Place a small plate over the leaves to keep them submerged in the water, Cover the pan and cook on a very low heat for 45 minutes.
8 Transferred the stuffed leaves to a serving plate and garnish with lemon wedges and mint, if you make.
Nutritional Information
Per portion:
Energy 256kcals/1072kj
Protein 3.9g
Fat 15.8g
Saturated fat 2.3g
Carbohydrate 26.3g
Sugar 1.6g
Fiber (NSP) 0.5g
Calcium 170mg
Go ahead and try these dishes to nourish your body and that of your family.