Whole Food Support for Allergy Season
Hi friends — Chef E here! If you feel a little achy, sneezy, or sluggish as the seasons shift and the air turns crisp, you are not alone. Fall allergies are real. And so is the seasonal fatigue, dry skin, sinus pressure, and those low-energy days that sneak up when the weather changes. But here’s the good news: With a few intentional whole food swaps and some of my favorite natural remedies, you can feel clear, cozy, and vibrant all season long.
At New Leaf Table, we’re all about building everyday meals that fuel your immune system, support your digestion, and give your body the extra TLC it craves this time of year. So here’s a roundup of my favorite fall-friendly, food-first allergy and immune support tips — with dinner ideas that actually help.
Chef E’s Favorite Natural Fall Allergy & Immune Support Tools
1. Nasal Spray (Yes, Really!)
It may not be glamorous, but using a clean saline or xylitol-based nasal spray helps clear allergens and dryness that builds up in cooler weather.
I love the Xlear brand for adults and kids.
2. Propolis Spray for Sore Throats
This antioxidant-packed bee product helps soothe scratchy throats and support immune function.
Grab a clean brand like Beekeeper’s Naturals, and make sure you’re not allergic to bees or bee products before trying!
3. Nettle Tea for Histamine Help
Fall leaves might be pretty, but they come with allergens! Nettle tea is a gentle, earthy, anti-histamine brew that’s caffeine-free and calming.
4. Vitamin C from Real Foods
Citrus gets all the fame, but fall foods are full of Vitamin C too — think butternut squash, sweet potatoes, Brussels sprouts, and even cauliflower.
5. Homeopathic Support
These gentle remedies can be part of your natural toolkit:
- Allergy Calm – a blend for general symptoms
- Histaminium 30c – for histamine issues
- Apis Mellifica – for skin irritation, bites, and mild allergic reactions
Use your best judgment and always seek help when needed. These are not medical advice — just tools we use in our home!
🥣 Eat for Fall, Fuel Your Body
Seasonal nourishment is the name of the game! The cooler months are the perfect time to lean into warm, grounding meals that are rich in immune-supporting ingredients — think garlic, onions, herbs, squash, bone broth, clean protein, and lots of color on the plate.
Here are some New Leaf Table recipes we love this time of year:
🧆 Chicken Meatballs with Roasted Potatoes
Warming spices, savory goodness, and immune-boosting onion and garlic in every bite.
🥕 Bacon-Wrapped Chicken Thighs with Warm Brussels + Apple Slaw
Brussels sprouts and apples bring fiber, quercetin, and fall flavor all in one dish.
🍔 Black Bean Burger with Sweet Potato Fries
A hearty, plant-rich option with natural anti-inflammatories and gut-loving fiber.
🌿 Buffalo Chicken Chopped Salad
Still craving crunch? This hearty salad has anti-inflammatory ingredients, healthy fats, and that signature kick.
A Final Word from Chef E
When fall hits, our schedules get busy, our systems get stressed, and our bodies often need a little more love. I hope this roundup gives you a few tools — and a few nourishing meals — to support your whole health during this cozy season.
Remember, wellness doesn’t have to mean complicated routines or fancy supplements. It’s one nourishing meal, one herbal tea, one cozy dinner around the table at a time.
Here’s to feeling good in your body — and loving the meals that get you there.
With love, spice, and a big cozy hug,
Chef E
© 2024 New Leaf Table