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Seasonal allergies and how to keep them at bay

As the seasons change this can bring about some unwanted allergies such as hay fever, sneezing, runny nose and also food sensitivities or eczema. Substances that can trigger these symptoms include pollen, trees, grass, dust mites, mould and even cockroach droppings.

A common treatment is usually antihistamines which help switch the immune system response off as well as supporting the body with some nutritional and plant interventions.

Beat seasonal allergies

Some natural anti-inflammatory foods include:

1. Omega 3 fats

Omega 3 fatty acids can help dampen down the allergic response and help with inflammation. Good sources include oily fish (salmon and sardines), walnuts and flaxseed oils.

2. Turmeric

Turmeric is a powerful herb for helping fight diseases and reduce inflammation in the body. This bright yellow spice contains the active ingredient Curcumin, which provides many health benefits and healing powers. Key benefits include being a powerful antioxidant and natural inflammatory which can help calm down common allergy symptoms. Try grating a fresh turmeric root into your salads or stir-frys.

3. Vitamin C

Fruits and vegetables high in vitamin C can help support the immune system, reduce inflammation, protect us from diseases and help in times of stress. The highest sources come from polyphenol rice foods including oranges, kiwifruit, strawberries, papaya, mango, kale, broccoli, spinach and asparagus.

4. Quercetin

Quercetin is a plant based chemical (phytonutrient) that has anti-inflammatory and anti-histamine effect. Sources include apples, citrus fruits, berries, onions, green tea and kale.

5. Zinc

Zinc is one of our superstar nutrients and is needed many pathways in the body including immunity, wound healing, digestion and hormone balance. It used to be present in our soils but due to more conventional farming practices we are now deficient. Best sources include oysters, shellfish, seeds, lentils, red meats, broths, nuts and eggs.

As well as focusing on the important food groups, we also want to minimize the ingestion of refined and processed foods such as chips, sugary treats, biscuits, crackers etc., think packet goods or anything manmade. Try to focus on a few of these items when doing your weekly shop at Southstream Market.

Recipe of the week

'Roasted spiced cauliflower'

Roasted spiced cauliflower recipe by Chrissy Denton


• Olive oil , for cooking
• Ground turmeric 1 teaspoon
• Ground cumin 1½ teaspoons
• Ground coriander 1 teaspoon
• Ground cinnamon ½ teaspoon
• Salt 1 teaspoon 
• Lemon zest of 1
• Cauliflower 1 large whole head
• Lemon juice of half

To serve:

• Sliced almonds ¼ cup lightly toasted, chopped
• Pomegranate seeds ½ cup
• Flat-leaf parsley or coriander ¼ cup, chopped
• Hummus 1tbsp


1. Preheat oven to 220°C. Mix 2 Tbsp of oil, spices, salt and zest into a paste. Cut top off garlic bulb to expose the cloves. Drizzle with olive oil, season with salt and wrap loosely in tinfoil
2. Bring a full kettle of water to the boil. Trim stalk on cauliflower so it will stand upright with a flat base. Keep the leaves on if you can (as they go nice and crispy). Place cauliflower upright in a colander and pour boiling water all over to lightly blanch it
3. Pat cauliflower dry with paper towels. Use a large, sharp knife to cut cauliflower in half from the top down through the stalk. Place both halves in a roasting dish (cut-side up) and rub all over with spice paste. Drizzle generously with olive oil and squeeze over lemon juice. Place garlic bulb parcel in the roasting dish
4. Roast for about 50 minutes or until cauliflower is a deep, charred, golden colour. Turn over halfway through to give both sides a chance to brown
5. Carefully squeeze caramelised garlic out of the skins without burning yourself (using paper towels helps), into a bowl
6. Optional – Serve with a dollop of hummus on top

Recipe credit -

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Blog, health, nutrition and fitness coach, Hong Kong, Chrissy Denton


Blog, fitness nutrition and fitness coach, Hong Kong, Chrissy Denton


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