Roundup of Allergy-Friendly Recipes Everyone Can Enjoy

Carotenoids, the plant-based pigments that make carrots orange, could also be the reason they excel at fending off illness, according to the National Institutes of Health (NIH). One, beta-carotene, is converted to vitamin A, a nutrient critical to enhancing immune function, according to past research. Ginger also has known antioxidant and anti-inflammatory properties, and the combo can help send colds packing. Have this low-cal soup as a starter or side.

Potato salad often contains mayo, which is high in calories, sodium, and saturated fat, per the U.S. Department of Agriculture (USDA). But this version swaps in olive oil, which is rich in healthy monounsaturated fats that may lower heart disease risk, research says. The potatoes are cooked, then cooled, turning some of the starch into resistant starch, according to a study. Resistant starch can be difficult to digest and has fewer calories and carbohydrates than regular starch, per a different study.

Sushi rolls look complex, but you can make them at home for a fraction of the price you’d pay ordering out, and you can use whatever combination of ingredients you prefer. Most supermarkets sell sushi rice in the grain aisle and nori in the international aisle, or visit an Asian market for these items. The soy sauce for dipping will add excess sodium, so use a low-sodium tamari or soy sauce.

The only thing better than apple pie is this bite-size version. Oats, olive oil, and spices make a nutritious alternative to traditional pie crust that still has your favorite fall flavors. Oats lend an extra dose of fiber that’s traditionally missing from pie crust, per the USDA, and with oats as the base, these pies are gluten-free. (If you need to completely avoid gluten, look for oats labeled “gluten-free” to make sure the oats have not been cross-contaminated during production and packaging.)

One of the best ways to support immunity is by building a healthy microbiome, the microbes housed mostly in the gastrointestinal tract, which past research notes affect immunity. Jicama (pronounced HEE-kah-ma) is a rich source of inulin, a prebiotic fiber, according to the University of Illinois in Urbana-Champaign. Prebiotic fiber serves as food for probiotics. This recipe also includes limes, which contain 13.2 milligrams (mg) of vitamin C per juiced fruit, according to the U.S. Department of Agriculture (USDA).

One of the quickest ways to get dinner on the table in a hurry is to roast everything on one sheet pan. Chicken thighs often get a bad rap because they’re a little higher in fat than white meat, per the USDA, but unlike breasts, they get only so big, which is built-in portion control.

The perfect marriage of comfort food and health food does exist! While a classic shepherd’s pie features ground lamb, this plant-based version has no shortage of flavor. Lentils are an under-utilized pulse which the Harvard T.H. Chan School of Public Health notes is naturally low in sodium and saturated fat while being a source of protein, folate, potassium, and both soluble and insoluble fiber.