Tim's Top Tips for Hay Fever

Since I posted ‘Tim Talks: Hay Fever’, so many people have asked about my dairy-free and gluten-free diet, the main question being: ‘But what on earth do you eat?’

With pollen counts so high at the moment, I thought I would share some of the meals that I love to eat, and why they have a positive impact on my hay fever symptoms. Broccoli, spinach and onions are all rich in quercetin so let’s start with:

Quercetin Soup

The ingredients provide 6-8 servings and can be safely refrigerated for 2 days or placed in the freezer. Allow to defrost fully before reheating.

I large head of broccoli, woody stem peeled, finely chopped and added to large saucepan (with lid). Broccoli florets should be rinsed in cold water, drained and placed to one side.

2 large onions, peeled, thinly sliced into half moons and placed with the chopped broccoli stem in the large saucepan.

2-3 medium potatoes, peeled, finely chopped and added to chopped broccoli and onions. (You can, of course, use sweet potato as an alternative but the finished soup is much sweeter as a result.)

Add approximately 2 teaspoons of solid coconut oil to the saucepan, a level teaspoon of salt and a quarter teaspoon of pepper. You can add a finely chopped clove of garlic and a sprinkling of chilli flakes at this point too if you wish, and also a sprig of thyme and a bay leaf.

Place the saucepan over a low heat and put the lid on. Sweat the vegetables until the potato is fully cooked, usually around 15 minutes.

Add 2 stock cubes to 1 litre of boiling water and stir to dissolve. Check that the stock cubes you use are dairy and gluten-free.

Add the stock to the sweated vegetables, stir and bring to the boil.

Add the reserved broccoli florets and allow to cook for 5-10 minutes until the florets are emerald green and just tender.

Turn off the heat, remove the pan to a heat-proof board and remove the sprig of thyme and the bay leaf before blending with a stick blender to your preferred consistency. Check the seasoning and add a pinch more salt if required.

My wife and I usually serve Quercetin Soup piping hot in large bowls with a little swirl of plant cream (Elmlea) and large wedges of a good toasted gluten-free loaf (Schar) slathered with dairy-free butter ( NATURLI’ ).

I kid you not, this is manna from heaven …

Alternative version:

If you prefer, you can swap the head of broccoli for a large bag of fresh spinach or 10-12 blocks of frozen spinach.

Fresh spinach only needs to wilt so can be added at the end of the cooking time. However, with frozen spinach you will have to make sure it is fully heated through before blending. We usually add a large handful of frozen peas too. And there you have it, another delicious, quercetin-rich lunch!

Tomorrow, we have the benefit of Max Wiseberg’s wise words and another tasty recipe to soothe tickly throats during the hay fever season.

About the Author

Tim Gaunt is a biochemist and nutritionist and an advocate for the promotion of better health and wellbeing. His expert opinion has been sought on a wide and diverse range of subjects over a period spanning four decades. Please read and share in his expertise as he freely debates health issues via his LinkedIn page.

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