5 Vegetable Dishes Packed With Nourishment

Fresh vegetables are a vital part of an allergy-free diet. It’s true, certain foods can help fight allergies by controlling underlying inflammation, dilating air passages, and providing other relief effects.

One such study found that the staples of a heart-healthy Mediterranean diet, such as nuts, grapes, oranges, apples, and fresh tomatoes, could provide allergy relief.

Summer Vegetabe Braise

summer braised vegetable

Tender, young vegetables are idea for quick cooking in a minimum of liquid. Use any mixture of your favourite vegetables as long as they are of similar size.


Serves 4
175g/6oz/21/2 cups baby carrots
175g/6oz/2 cups sugar-snap peas or mangetouts
115g/4oz baby corn cobs
90ml/6 tbsp vegetable stock
10 ml/2 tsp lime juice
salt and ground black pepper
chopped fresh parsley and snipped fresh chives, to garnish


1 Place of carrots, peas and baby corn cobs in a large heavy-based saucepan with the vegetable stock and lime juice. Bring to the boil.
2 Cover the pan and reduce the heat, then simmer for 6—8 minutes, shaking the pan occasionally, until the vegetables are just tender.
3 Season the vegetables with salt and pepper to taste, then add the parsley and chives.
4 Cook the vegetables for a few seconds more, stirring them once or twice until the herbs are well mixed, then serve at once.

Nutritional Information

Per portion:
Energy 34kcals/143kj
Protein 2.6g
Fat 0.4g
Saturated fat 0g
Carbohydrate 5.2g
Sugar 4.4g
Fiber (NSP) 2.6g
Calcium 38.7mg

Middle Eastern Vegetable Stew

Middle Eastern Vegetable Stew

A spiced dish of mixed vegetables that can be served as a side dish or as a vegetarian main course. Children may prefer less chilli.


Serves 4-6
45ml/3tbsp vegetable or chicken stock
1green pepper, seeded and sliced
2 courgettes, sliced
2 carrots, sliced
2 celery sticks, sliced
2. Potatoes, dried
400g/14oz can chopped tomatoes
5ml/1tsp chilli powder
30ml/2tbsp chopped fresh mint
15ml/1tbsp ground cumin
400g/14oz can chick-peas, drained
salt and ground black pepper
mint leaves, to garnish


1 Heat the stock in a large flameproof casserole until boiling, then add the sliced pepper, courgettes, carrots and celery: Stir over a high heat foe 2-3 minutes, until the vegetables are just beginning to soften.
2 Add the potatoes, tomatoes, chilli powder, mint and cumin. Add the chick-peas and bring to the boil.
3 Reduce the heat, cover the casserole with a lid and simmer for 30 minutes, or until all the vegetables are tender.
4 Season the strew with salt and pepper to taste and serve hot garnished with mint leaves.

Nutritional Information

Per portion:
Energy 212-141kcals/898-598kj
Protein 11.2-7.5g
Fat 3.6-2.4g
Saturated fat 0.4-0.3g
Carbohydrate 35.7-23.8g
Sugar 7.2-4.8g
Fiber (NSP) 7.7-5.1g
Calcium 90.5mg


The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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