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      Foods To Soothe Allergies (plus recipes!)

      Quercetin Citrus Salad

      A crisp, colorful salad that does more than just taste good. It supports your body with quercetin-rich ingredients and vitamin C to help keep histamine responses in check.

      Servings: 2 salad plates

      Keywords:

      • Prep Time: 10 mins

      Ingredients

      Instructions

      Ingredients

      • 2 cups mixed greens
      • 1 orange, segmented
      • ยฝ grapefruit, segmented
      • ยผ red onion, thinly sliced
      • ยผ cup capers, rinsed
      • 1 apple, thinly sliced
      • 2 tablespoons olive oil
      • 1 tablespoon apple cider vinegar
      • 1 teaspoon honey
      • Salt and pepper to taste

      Instructions

      1. Arrange the mixed greens evenly on two plates.
      2. Top with orange and grapefruit segments, red onion slices, capers, and apple slices.
      3. In a small bowl, whisk together olive oil, apple cider vinegar, and honey to make the dressing.
      4. Drizzle the dressing over each salad and season with salt and pepper to taste.
      5. Serve immediately for maximum freshness and flavor.

      Notes

      Why it Works: Red onions and apples bring the quercetin. Citrus adds a vitamin C boost. Olive oil helps your body actually use the nutrients. Delicious, refreshing, and quietly powerful!

      Turmeric-Ginger Golden Milk Smoothie

      An inflammation-calming powerhouse to start your day.

      Servings: 1 smoothie (approx. 12โ€“14 oz)

      Keywords:

      • Prep Time: 5 mins

      Ingredients

      Instructions

      Ingredients

      • 1 cup unsweetened almond milk
      • ยฝ banana (frozen for creaminess)
      • ยฝ teaspoon ground turmeric
      • ยผ teaspoon ground ginger
      • 1 tablespoon local honey
      • 1 tablespoon ground flaxseed
      • Pinch of black pepper (enhances turmeric absorption)

      Instructions

      1. Combine all ingredients in a blender.
      2. Blend until smooth and creamy.
      3. Pour into a glass and enjoy immediately.

      Notes

      Why it Works: Turmeric and ginger help soothe the body, local honey may support desensitization to local pollen, and flaxseed offers omega-3s for longer-term inflammatory support. A feel-good sip that actually does something.

      Immune-Boosting Berry Bowl

      Vitamins and free radical scavengers in every bite!

      Servings: 1 bowl

      Keywords:

      • Prep Time: 5 mins

      Ingredients

      Instructions

      Ingredients

      • 1 cup mixed berries (blueberries, strawberries, raspberries)
      • ยผ cup walnuts, chopped
      • 2 tablespoons chia seeds
      • ยฝ cup Greek yogurt or dairy-free alternative
      • 1 teaspoon local honey

      Instructions

      1. Spoon the yogurt into the bottom of a bowl.
      2. Top with mixed berries, chopped walnuts, and chia seeds.
      3. Drizzle with honey and enjoy.

      Notes

      Why it Works: Berries bring the quercetin and vitamin C. Walnuts deliver omega-3s, and yogurt brings in gut-loving probiotics. A bowl of flavor that also has your back.