Fresh vegetablesare an important part of a diet free from allergies. Certain foods can be helpful in fighting allergies. They do this by controlling the underlying inflammation and dilating the airways, among other things.
In one study, it was found that foods such as grapes, fresh tomatoes, apples, oranges and nuts could help relieve allergies.
Summer Vegetable Braise
Young, tender vegetables can be quickly cooked with a minimum amount of liquid. You can use any combination of vegetables, as long as the sizes are similar.
Bring to a boil.2 Cover the pan and reduce the heat. Then simmer for 6-8 minutes, shaking it occasionally. Bring to a boil.2 Cover and reduce heat. Simmer for 6-8 minutes.
Add the parsley, chives and salt to the vegetables.
Serve immediately. 4 Continue to cook the vegetables, stirring once or twice, for a couple of seconds longer.
Middle Eastern Vegetable Stew
Spiced mixed vegetable dish that can be used as a main dish, or as a side. Children may prefer less chilli.
1 Bring the stock to a boil in a large flameproof dish, and then add the peppers, courgettes carrots, and celery. Stir constantly over high heat for 2-3 minutes until the vegetables begin to soften.
Add the tomatoes, potatoes, chili powder, mint, and cumin. Bring the chickpeas to a boil and add the chickpeas.
Reduce the heat and cover the casserole. Simmer for 30 minutes or until the vegetables are all tender.
Serve the hot strew garnished with fresh mint leaves.
Ratatouille
This classic combination is a great way to use the abundant vegetables in the South of France. The recipe can be used as a guide to make the most out of whatever you have.
Pre-heat the grill. Brush both sides of the aubergine with oil. Grill the aubergine slices until they are lightly browned. Turn them once and then cut them into chunks.
In a large flameproof dish, heat 15ml/1 tablespoon of olive oil and cook the onions for 10 minutes or until they are lightly golden. Stir frequently. Garlic, pepper and courgettes can be added and cooked for another 10 minutes.
Add the tomato, aubergine and dried herb. Season with salt and pepper. Covered, simmer gently over low heat, stirring occasionally, for approximately 20 minutes. Continue cooking, uncovered, for another 20-25 minutes. Stir occasionally. You can serve the dish hot or room temperature if desired.
Risotto With Spring Vegetables
This is one of your prettiest risottos.
1 Blanch peas or beans for a few minutes in boiling, lightly salted water. Drain, rinse under cold water, then drain and set aside.
2 In a medium pan, heat the oil with 25b/1oz/2tbsp butter until it foams. Add the courgettes, and cook for 2-3 minutes until softened. With a slotted teaspoon, remove the courgettes and set them aside. Add the onion and cook for 3 minutes on low heat, stirring often, until it is softened.
If using vermouth, stir in the rice and continue stirring until the grains begin to expand. Stir until vermouth has stopped sizzling, and the rice has absorbed most of it. Add a few ladles of stock and season to taste. Stir on low heat until stock is absorbed.
Continue stirring and cooking for another 20-25 minutes. Add the remaining stock, a few ladles at a time. The rice should still be firm and the risotto creamy and moist. Stir in the vegetables with the remaining butter.
5 Add half of the Parmesan. Stir in the shredded Basil and taste for seasoning. Garnish the dish with basil leaves, and then serve it with the rest of your Parmesan.
Stuffed leaves
This traditional Greek recipe is available in a variety of forms. This vegetarian version has a rich flavour thanks to fresh herbs, chilli and lemon. As a starter, vegetarian main dish or butter spread.
1 Wash the vine leaves with plenty of cold, then put them in a large bowl. Cover it with boiling water, and let it sit for 10 minutes. Drain well.
Mix the rice, onion, spring onions mint, lemon rind, chilli and fennel seeds in a bowl with 25ml/11/2 tablespoons of olive oil. Mix well and season with salt.
3 Place the vine leaf on a surface, veined face up, and remove any stalk. Place a teaspoonful of rice mixture at the stalk end.
4 Fold over the stalk end and roll the leaf into a cigar shape.
Repeat Step 5 with the remainder of the filling. You should have about 28 stuffed leaves. Use two vine leaves if some are small. You can then patch them together into parcels the same size.
6 Place the remaining leaves at the bottom of a heavy-bottomed saucepan. In the pan, arrange the leaves in one layer. Pour the remaining oil on top and add 300ml/1/2 pint/11/4 cup boiling water.
Cover the pan with a lid and cook at a low temperature for 45 minutes.
Transfer the stuffed leaves onto a serving platter and garnish them with mint and lemon wedges, if desired.
