The anti-allergy diet meal plan

If allergic reactions are making your life a misery, Penny Rushton’s 14-day plan may be the answer to all your prayers – what’s more, you’ll lose weight!

Your anti-allergy eating plan rules

 

Click here to read all about the anti-allergy diet plan

 

For the best results, stick to these basic rules while following the diet:

●  Drink at least two litres of room temperature water every day.

●  Have six cups of herbal tea every day (try nettle, dandelion, chamomile, peppermint or detox teas available from Holland & Barrett).

●  Eliminate wheat, soya, sugar, caffeine, dairy produce (except yoghurt), eggs, nuts, strawberries, soft fruit with stones (plums, peaches etc) and citrus fruit.

●  Include essential oils from foods such as flax oil, fish oil, crushed seeds and tahini.

●  Eat plenty of vegetables, pulses, quinoa, millet and short grain brown rice (available from Holland & Barrett).

●  Include a small portion of low-fat protein (grilled chicken, fish) at each meal.

●  Exercise daily, preferably 30 minutes of aerobic exercise.

●  Include fresh herbs with lunch and dinner - they are powerhouses of nutrients.

 

Five key anti-allergy nutrients

●  Betacarotene and vitamin A - found in cantaloupe melon, tomatoes, red peppers, carrots, spinach and oily fish.

●  Vitamin C - found in broccoli, green leafy vegetables, kiwi fruit, blackcurrants, blueberries and raspberries.

●  Vitamin E - found in avocados, olives, tahini, sunflower seeds and pumpkin seeds.

●  Selenium - found in chicken, turkey, lentils, short grain brown rice, onions and seeds.

●  Zinc - found in chicken, turkey, guinea fowl, quinoa and short grain brown rice.

 

DAY 1

Breakfast 1 slice of fresh pineapple, 2tbsp low-fat bioactive yoghurt, 3tsp sprouted flax powder (from Holland & Barrett), 1tsp Lewis Labs brewer's yeast powder (www.nutricentre.com).

Lunch 75g (3oz) grilled chicken or turkey breast, cos lettuce, 2tsp grated raw beetroot, 2 chopped radishes, 2tsp chopped fennel, 2tsp low-fat bioactive yoghurt, 1tsp caraway seeds, 2tsp chopped fresh dill.

Dinner 75g (3oz) grilled mackerel with 2tsp lime juice, 1 chopped spring onion, ½ grilled yellow pepper, steamed mangetout, 1 sliced carrot, 3 slices of fennel.

 

DAY 2

Breakfast Two oatcakes with 1tsp tahini, 6 grapes.

Lunch A salad of mixed leaves, 2tsp dried Clearspring sea salad leaves (www.nutricentre.com), 75g (3oz) tinned sardines, 2 slices of fennel, ½ green pepper, sliced, 2tsp chopped fresh coriander, dressed with 1tsp flax oil, 2tsp lemon juice. 

Dinner 40g (1½oz) cooked millet mixed with an equal quantity of mashed, steamed cauliflower, 2 black olives, 1tbsp tzaziki, served with steamed peas, broad beans, fresh mint.

 

DAY 3

Breakfast 1 chopped pear, 6 sultanas, 2tbsp low-fat bioactive yoghurt, 3tsp milled flax seeds, 1tsp Lewis Labs brewer's yeast powder.

Lunch Two oatcakes topped with 1tbsp hummus, 2 celery sticks, 2 sprigs of watercress, 2 radishes, 2 cherry tomatoes.

Dinner 75g (3oz) fresh tuna pan-fried and served with 1 marinated artichoke, drained and lightly pan-fried; steamed runner beans, 2 baby corn, 2 slices of fennel, 2tbsp chopped fresh chervil or parsley.

 

DAY 4

Breakfast Quinoa porridge made with 40g (1½oz) quinoa and water, 1tsp flax oil, 1 handful raisins.

Lunch 75g (3oz) fresh or tinned mackerel, 1 handful rocket leaves, 2tsp dried sea salad, ½ grilled green pepper, sliced, 2tsp chopped fresh parsley, dressed with 2tsp lemon juice, 1tsp olive oil or fish oil.

Dinner 40g (1½oz) short grain brown rice and lentils, served with a spicy sauce of 1 chopped spring onion, 1 crushed garlic clove, 1 large chopped tomato, ½ red pepper, chopped, 1tsp Bart Ras el Hanout Spice Blend (supermarkets), steamed broccoli, shredded leek, peas, 2tsp chopped fresh coriander.

 

DAY 5

Breakfast Half a papaya, sliced, 2 dried apricots, 1tbsp low-fat bioactive yoghurt, 1tsp dried pomegranate seeds.

Lunch 1tbsp quinoa or short grain brown rice with lentils, mixed leaves, cucumber, celery, 2 sliced olives, 2tsp chopped fresh coriander, dressed with 2tsp lemon juice, 1tsp flax oil.

Dinner 75g (3oz) grilled turkey breast, served with ½ grilled red pepper, steamed spinach, chopped celery, 1 chopped carrot, 2tsp fresh parsley.

 

DAY 6

Breakfast One chopped kiwi fruit, 12 blackcurrants, 3tsp rolled oats (soaked in diluted apple juice), 1tsp pine nuts.

Lunch Thin vegetable soup with watercress. Two oatcakes topped with 2tsp guacamole and 2tsp crushed seeds.

Dinner 75g (3oz) grilled trout fillet with 1tbsp bio yoghurt and horseradish, served with steamed sugar snap peas, 1 baby turnip, 1 chopped carrot, 2tsp chopped fresh mint.

 

DAY 7

Breakfast Millet porridge made with 40g (1½oz) millet and water, 1tsp tahini, 1 chopped fresh fig.

Lunch Watercress, artichoke and avocado salad.

 

Watercress, artichoke and avocado salad

Serves 4

115g (4oz) watercress, roughly chopped

8 fresh young dandelion leaves (optional), chopped

16 cherry tomatoes, cut into quarters

2 chargrilled globe artichoke hearts, sliced

1 avocado, peeled, stoned and sliced

8 pitted green olives

For the dressing:

1tbsp flax oil

Juice of 1 lemon

 

1 Place all salad ingredients in a serving bowl.

2 Mix the flax oil with the lemon juice, pour over the salad and toss briefly.

 

 

Dinner 75g (3oz) grilled chicken breast with 2tsp lemon juice and 2tsp ground coriander, served with grilled asparagus, steamed green beans, chopped celery, 1 slice of sweet potato.

 

DAY 8

Breakfast One slice of fresh pineapple, 6 raspberries, 2tbsp low-fat bioactive yoghurt, 3tsp crushed sunflower seeds.

Lunch A salad of 75g (3oz) poached salmon, cos lettuce, 2 chopped radishes, 2tsp chopped fennel, 1tbsp grated courgette, 2tsp low-fat bioactive yoghurt, chopped fresh mint.

Dinner 75g (3oz) cooked quinoa with 2tsp lemon juice, 2tsp tahini. Ratatouille made with 2tsp rapeseed oil, 2 spring onions, 1 crushed garlic clove, 1 small courgette, 2 slices of aubergine, 1 tomato, ½ red/yellow pepper, chopped, 2 shredded basil leaves and steamed summer cabbage.

 

DAY 9

Breakfast Porridge made with 40g (1½oz) rolled oats and water, 1tsp flax oil, 2tsp fresh pomegranate seeds and 12 fresh redcurrants.

Lunch A salad of 1tbsp quinoa or cooked short grain brown rice and lentils, mixed leaves, cucumber, celery, 2 sliced green olives, dressed with 2tsp lemon juice, 1tsp flax oil, 2tsp chopped fresh coriander.

Dinner 75g (3oz) fresh tuna pan-fried, with 1 marinated artichoke, drained and pan-fried, steamed runner beans, 2 baby corn, 2 slices of fennel, 2tsp chopped fresh chervil or parsley.

 

DAY 10

Breakfast One chopped apple, 12 blueberries, 1tbsp low-fat bioactive yoghurt, 1tsp tahini, 1 pinch cinnamon, 1tsp toasted sesame seeds.

Lunch Thin vegetable soup sprinkled with chopped watercress. Two oatcakes topped with 2tsp guacamole and 2tsp crushed seeds.

Dinner Salmon in ginger with red pepper salsa (see below), with steamed spinach, shredded leek and yellow summer squash.

 

Salmon in ginger with red pepper salsa

Serves 4

Juice of 2 lemons

12 spring onions, chopped

2 large garlic cloves, crushed

1tbsp grated root ginger

1tsp ground cumin

4 organic salmon steaks

For the salsa:

2 red peppers, finely chopped

1 mild red chilli, finely diced

1 cucumber, peeled, diced

2tbsp celery, finely diced

Juice of 1 lemon

3tbsp chopped fresh coriander

1 Combine all the main-dish ingredients (apart from the fish) in a bowl. Add salmon and marinate for 1 hour.

2 Combine all the ingredients for the salsa.

3 Remove the salmon from the marinade, then grill under a medium heat until golden and just cooked through.

4 Serve with steamed green vegetables or a salad, with the red pepper salsa.

 

 

 

DAY 11

Breakfast Quinoa porridge made with 40g (1½oz) quinoa and water, 1tsp rapeseed oil, 1 chopped dried fig (soaked in diluted apple juice).

Lunch A salad of 75g (3oz) poached trout, a handful of spinach, rocket and watercress leaves, 2 chopped asparagus spears, 2tsp bio yoghurt, 2tsp chopped fresh chervil or dill.

Dinner 40g (1½oz) short grain brown rice and lentils, served with a spicy sauce of 1 chopped spring onion, 1 crushed garlic clove, 1 large chopped tomato, ½ red/orange pepper, 1tsp Ras el Hanout purée (major supermarkets), 2tsp chopped fresh coriander.

 

DAY 12

Breakfast As Day 6.

Lunch Watercress, artichoke and avocado salad (see Day 10).

Dinner 75g (3oz) grilled chicken breast with lemon juice, 2tsp ground coriander, served with grilled asparagus spears, steamed green beans, celery, 1 slice of sweet potato.

 

DAY 13

Breakfast Chopped melon, 2 chopped prunes (soaked in diluted apple juice), 1tbsp bio yoghurt, 3tsp crushed mixed seeds, 1tsp brewer's yeast.

Lunch 2 oatcakes topped with 1tbsp hummus, chopped celery, 2 sprigs of watercress, 2 cherry tomatoes, 2 radishes.

Dinner 75g (3oz) grilled mackerel, with ½ yellow pepper, steamed mangetout, 3 slices of fennel, 1 chopped carrot.

 

DAY 14

Breakfast 1 slice of fresh pineapple, 1 fresh date, 1tbsp low-fat bioactive yoghurt, 2tsp crushed pumpkin seeds.

Lunch A salad made with 75g (3oz) grilled chicken or turkey, cos lettuce, 2tsp grated beetroot, 2 chopped radishes, 2tsp chopped fennel, dressed with 2tsp low-fat bio yoghurt, 1tsp caraway seeds, 2tsp chopped fresh dill.

Dinner Roasted orange peppers with quinoa and black olives (see recipe below), served with steamed, shredded summer cabbage.

 

Roasted orange peppers with quinoa and black olives

Serves 4
4 orange peppers, halved through their stems, deseeded

225g (8oz) cooked quinoa

115g (4oz) fresh spinach or nettle leaves (if available - do protect your hands)

12 black olives, chopped

1 bunch of spring

onions, sliced

1 garlic clove, crushed

1tsp ground cumin

Juice of 1 lemon

1tbsp tahini

2tsp toasted sesame seeds

 

1 Roast the peppers at 190°C/170°C fan/Gas 5 for 20 minutes. Set aside.

2 Place the cooked quinoa in a large bowl.

3 Steam the spinach or nettle leaves until completely wilted (around 5 minutes), squeeze out liquid, then chop roughly.

4 Add to the quinoa with the olives, spring onions, garlic, cumin and lemon juice mixed with the tahini. Fill the pepper halves with the mixture.

5 Place the filled peppers in the oven and cook for 20 minutes. Garnish with the toasted sesame seeds and serve immediately.

 

 

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