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LIVE WELL WITH LAURA

Simple recipes to ease your sneeze

by Laura Burkett-Holstine, HHC

Laura Burkett, HHCMany assume that the intensity of allergies is simply a seasonal nuisance, but many don't realize that certain foods exacerbate symptoms.

The simplest modification you can make is eliminating (or at least reducing) dairy products and wheat products from the diet temporarily. Both are heavy foods that create an excess of mucus in the body.

Mucus-making foods stacked on top of the heavy, damp, wet weather, can throw the body into a congested mess. Remember, nature doesn't stack.

If we examine what nature provides, we notice light, austere foods such as greens, berries, and sprouts to remedy seasonal conditions. Take a look at a few examples of kapha-reducing* dietary upgrades.

Instead of: Spiced Chai with Cows Milk
Try: Warm Cranberry Juice with Cloves

4 cups unsweetened cranberry juice
1 apple, peeled, cored, and chopped
4 cups filtered water
5 whole cloves
1 cinnamon stick
6 to 8 drops liquid stevia concentrate or 4 tsp honey

1) Blend cranberry juice and apple until smooth.
2) Transfer to saucepan and add water, cloves, and cinnamon stick.
3) Cook over medium-low heat until steaming, about 15 min
4) Pour through fine-mesh strainer into heated mugs and sweeten to taste.

Instead of: Steel Cut Oats or Whole Wheat Cereal
Try: Hot Quinoa Cereal

1 cup quinoa
2 cups filtered water
2 cups organic soy milk
1/2 tsp ground ginger
1/2 tsp ground cinnamon
1/4 cup honey or brown rice syrup

1) Bring water and quinoa to boil in small saucepan.
2) Reduce heat and simmer, stirring occasionally, until quinoa is tender (15 minutes or so).
3) When quinoa is almost done, put soy milk, ginger, and cinnamon in other saucepan and warm over low heat.
4) Divide quinoa into 4 bowls and pour soy mixture over each serving and drizzle with honey or syrup.

Instead of: Greek Salad with Feta and Olives
Try: Mixed Sprout & Shredded Jicama Salad with Basil Sauce

Sauce:
4 Tbs coconut milk
4 Tbs filtered water
2 Tbs finely shopped basil leaves
1 tsp honey freshly ground black pepper

Salad:
1/2 cup sunflower sprouts
1/2 cup mung bean sprouts
1/3 cup shredded jicama
1/3 cup shredded carrot
1/2 cup raisins
3 Tbs finely chopped parsely

1) Stir all sauce ingredients together in small bowl and refrigerate to chill.
2) In mixing bowl, combine all the salad ingredients.
3) Pour dressing over salad, toss well, and serve!

Why These Work
- Quinoa is a much lighter grain than oatmeal or wheat products.
- Soy milk or rice milk are better in the Spring than cows milk which creates excess mucus in the body.
- Honey and brown rice syrup are both sweeteners that do not aggravate kapha imbalance.
- Heating/warming spices and help "burn away" excess kapha.
- Sprouts are extremely detoxifying and contain up to 400 times the phytonutrients as the plant or beans themselves. - Sprouts are easily digestible.

*Ayurveda's spring constitution governed by earth and water

**Modified recipes from Eat, Taste, Heal by Thomas Yarema

Visit Laura at www.RealFoodWellness.com