Frische gesunde Rezepte fĂĽr Allergiker

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.

Bitte stellen Sie sicher, dass Sie auf einen der Inhaltsstoffe in diesen Rezepten nicht allergisch sind!

Over to Dale!

Bulgur-betaine box

Sensational salsa salad

Pineapple zing smoothie

Bulgur-betaine box

Bulgur wheat is nutty and filling and goes well with many different flavours. Ich habe marinierter Tofu hier verwendet, but you could add cooked chicken, fish or seafood, or mix it up to ring the changes. Bulgur ist eine weitere Zutat, die zur Stabilisierung von Blutzucker ist großartig.

medecinal Chef 2 bulgar klein

Serves 1

75g bulgur wheat

1/4 gurke, diced

1/4 red onion, diced

8-10 Rohzucker Erbsen Snap

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. Zum Kochen bringen und kochen für 15-20 Minuten, until soft and nutty. Drain and allow to cool.

Mix the cooled bulgur wheat with the cucumber, red onion, sugar snap peas, Spinat, 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, die unterstützt die Leberfunktion und die Fähigkeit des Herzens zu kontrahieren, 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

 

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Sensational salsa salad

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.


Serves 1

4 ripe plum tomatoes

½ rote Paprika, seeded and diced

¼ rote Zwiebel, 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, zwiebel, 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, sie sind eine fantastische magere Proteinquelle, Third, sie sind reich an B-Vitaminen und Mineralien.

Good for: Eczema & acne, high cholesterol, digestive health & healthy gut flora, sustained energy

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

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Pineapple zing smoothie

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, auch. Probieren Sie es aus - und Sie werden es lieben!

Serves 2-3

½ große reife Ananas

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, oder "Augen", 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. Den Ingwer schälen - Kratzen der Haut mit einem Teelöffel aus ist ein guter Weg, dies zu tun - und fein hacken, 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

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Frische gesunde Rezepte fĂĽr Allergiker