We asked renowned medicinal chef Dale Pinnock for some recipes which may be helpful to hay fever sufferers. The following fresh healthy recipes are packed with antioxidants and are rich in the natural antihistamine Quercetin. They also contain ingredients rich in Bromelain which helps the body to absorb Quercetin more efficiently.
Gwnewch yn siŵr nad ydych yn alergaidd i unrhyw un o'r cynhwysion yn y ryseitiau hyn!
Over to Dale!
Bulgur wheat is nutty and filling and goes well with many different flavours. Rwyf wedi defnyddio tofu marinadu yma, but you could add cooked chicken, fish or seafood, or mix it up to ring the changes. Bulgur yw cynhwysyn arall sy'n wych ar gyfer sefydlogi siwgr yn y gwaed.
75g bulgur wheat
1/4 cucumber, diced
1/4 red onion, diced
8-10 Siwgr crai snap bys
1 handful baby spinach, finely shredded
1/2 fresh red chilli, seeded and finely chopped
100g tinned aduki beans, drained
100g marinated tofu, cubed
1 tablespoon olive oil
2 teaspoons soy sauce
2 teaspoons toasted sesame oil
juice of 1/2 lime
sea salt and black pepper
Put the bulgur wheat in a pan and cover with boiling water. Codwch i'r berw a'i fudferwi am 15-20 munud, until soft and nutty. Drain and allow to cool.
Mix the cooled bulgur wheat with the cucumber, red onion, sugar snap peas, sbigoglys, chilli and aduki beans. Season with salt and pepper and gently fold in the marinated tofu.
Make the dressing by combining the olive oil, soy sauce and sesame oil and whisking well. Pour into the salad, stir well, then transfer to a lunchbox. Store in the fridge.
Star ingredient: Bulgur wheat is very rich in betaine, sy'n cefnogi swyddogaeth yr iau a gallu'r galon i gontractio, helps reduce inflammation and lower
homocysteine, a marker of cardiovascular disease. Bulgur wheat is also very high in fibre, which improves digestive transit and helps stabilize blood sugar by
slowing down the release of energy from meals.
Good for: High cholesterol, blood sugar management, digestive health.The Medicinal Chef by Dale Pinnock (Quadrille, £ 18.99) Photography by Martin Poole The Medicinal Chef: Healthy Every Day by Dale Pinnock (Quadrille, £ 18.99) Photography by Martin Poole
This dish is super-easy, super-tasty and really filling. No cooking involved, just a bit of chopping and mixing and hey presto, a nutritious lunch. So no excuses.
4 ripe plum tomatoes
½ pupur coch, seeded and diced
¼ winwnsyn coch, finely sliced
small bunch fresh coriander, shredded
1 teaspoon cider vinegar
1 x 400g tin mixed beans, drained
sea salt and black pepper
Chop the tomatoes, retaining any juice. In a bowl, mix the tomatoes and their juice with the pepper, onion, coriander and vinegar, and season with salt and pepper to make a zingy salsa.
Combine the salsa with the mixed beans to make a satisfying and filling salad.
Star ingredient: Beans and pulses are a wonderful addition to your diet for several reasons: first, they assist in the removal of cholesterol from the gastrointestinal tract and add bulk to gut contents for better elimination. Second, eu bod yn ffynhonnell protein heb lawer o fraster gwych, Third, maen nhw'n llawn fitaminau B a mwynau.
Good for: Eczema & acne, high cholesterol, digestive health & healthy gut flora, sustained energyThe Medicinal Chef by Dale Pinnock (Quadrille, £ 18.99) Photography by Martin Poole The Medicinal Chef: Healthy Every Day by Dale Pinnock (Quadrille, £ 18.99) Photography by Martin Poole
Guaranteed to put some zing in your thing! Ok, I know it may sound like a weird combination of ingredients, but trust me, it really works. The flavours complement each other, and their nutritional benefits do, hefyd. Try it – and you’ll love it!
½ pîn-afal aeddfed mawr
2 celery stalks, plus the leaves to garnish (optional)
2.5cm piece fresh root ginger
Peel the pineapple by slicing off each end, then slicing downwards between the skin and the flesh with a sharp knife. Remove and discard the skin. Remove the spiky brown dots, neu 'llygaid', from the pineapple flesh with the tip of a small knife, then cut the flesh into chunks and put it in a jug blender.
Cut the celery into chunks and add it to the blender. Peel the ginger – scraping off the skin with a teaspoon is a good way to do this – and finely chop it, then add to the blender.
Process thoroughly to make a thick, zingy smoothie. You can add a small amount of water to help the ingredients blend, or to make a thinner smoothie, if you prefer.The Medicinal Chef by Dale Pinnock (Quadrille, £ 18.99) Photography by Martin Poole The Medicinal Chef: Healthy Every Day by Dale Pinnock (Quadrille, £ 18.99) Photography by Martin Poole
Ryseitiau iach ffres i ddioddefwyr clefyd y gwair