Don’t get us wrong—we love when winter slowly slips away, allowing spring to settle in its place. However, with all the wonderful spring things, like fresh bloomed flowers and cool, breezy days, comes the one aspect of the season that we don’t love—seasonal allergies.

Between spending more time in the great outdoors and the influx of fresh foliage rife with sniffles-inducing pollen, springtime can be a challenge for those who suffer from seasonal allergies. The good news? There are research-backed ways we can reduce the unpleasant symptoms of spring allergies, like making small shifts in our daily nutrition.

Today, we’re sharing our favorite sniffles-fighting snacks that help combat seasonal allergies to help keep you and your family feeling fresh as a daisy all springtime long!

Snack Ideas to Fight Seasonal Allergies

Granola Grapefruit B​​rûlée 

Why it works:

Vitamin C-rich grapefruit helps to combat the effects of histamines—the chemicals in our body that cause many unpleasant allergy symptoms, like sneezing, red, scratchy eyes, and a runny nose.

Additionally, while research is mixed on whether the touted allergy benefits of honey are legitimate, it has been a common practice to use local honey to combat seasonal allergens. The idea is  that by ingesting local honey, and subsequently, local pollen, overtime, this would reduce one's sensitivity to pollen in our surrounding environment. However, it’s impossible to know how much pollen we’re ingesting when we consume local honey, which is why we can’t definitively promote this tasty condiment as an effective means to manage seasonal allergies.

The Delicious Deets:

Ingredients

Broiled Grapefruit 

• 1 large grapefruit 
• 2 tbsp brown sugar
• sprinkle ground ginger
• sprinkle ground cinnamon
• dash sea salt

For Serving

• Yogurt of choice (we love coconut yogurt as a dairy free option)
• Local honey, for drizzling
• Safe+Fair Granola (a few handfuls of flavor of choice)

1. Preheat broiler. Slice each grapefruit in half. Place the grapefruit halves face-down on paper towels for about five minutes to absorb excess moisture.
2. In a small bowl, mix together brown sugar, ginger, cinnamon, and a dash of salt. On a rimmed baking sheet or a 13×9-inch glass baker, place the grapefruit halves face up. Sprinkle each halve liberally with the sugar mixture, using about 1 tablespoon per halve. Broil for 7 to 10 minutes, until the sugar is melted and turns a deep amber.
3. Let the grapefruits cool for at least a few minutes; serve warm or at room temperature with a big dollop of your yogurt of choice, a drizzle of local honey,& a handful of granola.

Pineapple Salsa+Sweet Jalapeño Pea Protein Chips

Why it works:

Bromelain, an enzyme found in pineapple, has been shown to reduce inflammation and swelling, and has proven to be an effective way to ease sinus congestion resulting from seasonal allergies.

The Delicious Deets:

Ingredients

• 3 cups diced fresh pineapple 
• 1 red bell pepper, chopped
• 1 cup diced Roma tomatoes
• ½ cup chopped red onion (about ½ small onion)
• ¼ cup chopped fresh cilantro
• 1 medium jalapeño, seeds and ribs removed, finely chopped
• 3 tablespoons lime juice (from about 1 ½ limes), or more if needed
• ¼ teaspoon fine sea salt

Instructions

1. In a medium serving bowl, combine the pineapple, bell pepper, tomato, onion, cilantro, and jalapeño. Add the lime juice and salt, and stir to combine.
2. Serve with Safe+Fair Sweet Jalapeño Vegan Protein Chips.

Double Crunch Deviled Eggs

Why it works:

Eggs (particularly the yolk portion) are high in magnesium, a mineral that’s been shown to help us breathe easier, which is a huge help for congested seasonal allergy sufferers.

The Delicious Deets:

Ingredients

• 4 large eggs
• 1/4 cup mayonnaise or veganaise 
• 1 tablespoons finely grated parmesan cheese or nutritional yeast (for the dairy-free version)
• 1/2 tablespoon Dijon mustard
• 1/2 clove garlic, grated
• 1/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon minced flat-leaf parsley
• 1/4 cup crushed Safe+Fair Sea Salt Vegan Protein Chips

Instructions

1. Fill a large saucepan with water and bring to a boil. With a ladle, slowly lower the eggs into the water one by one. Reduce the heat to a low boil and cook for 10 minutes. Drain. When the eggs are cool enough to handle, remove the shells.
2. Slice each egg in half lengthwise. Remove the yolks and place them in a food processor. Arrange the whites cut-side up on a serving platter. To the food processor, add the mayo, cheese or cheese alternative, mustard, garlic, salt and pepper. Process until well blended and smooth. Mix in the parsley, and then transfer to a resealable plastic bag. With scissors, snip off a bottom corner from the bag. Using the bag like a pastry bag, pipe the yolk mixture into the egg whites. Sprinkle with crushed Safe+Fair Sea Salt Vegan Protein Chips. Cover loosely and chill until ready to serve.

Ginger Snap Matcha Smoothie

Why it works:

Thanks to both the ginger and matcha green tea, this smoothie provides a double dose of allergy-fighting benefits. Gingerol, a compound found in ginger, has been shown to dry up mucus, helping to combat the postnasal drip we often experience with seasonal allergies. Likewise, green tea offers an additional boost thanks to a compound called EGCG, which has been linked to reduced seasonal allergy symptoms.

The Delicious Deets:

Ingredients

• 2 Tbsp Safe+Fair Vanilla Ice Cream Kids Protein Powder
• 1 Tsp matcha powder 
• 1 Tsp ground ginger 
• 3/4 cup oat milk 
• 1/2 cup frozen mango 
• 1/2 cup ice
• ½ cup Safe+Fair Gingerbread Cookie Granola

Instructions

1. Combine all ingredients in a blender and blend until smooth.
2. Top with a hefty handful of Safe+Fair Gingerbread Cookie Granola!

Golden Apple Mug Crisp

Why it works:

Pairing the histamine-fighting power of both turmeric and apples, this mouthwatering mug crisp is the ultimate seasonal allergy aid! The curcumin, a compound found in turmeric, and quercetin, a naturally-occurring plant chemical found in apples, have both been shown to block histamines, a primary cause of seasonal allergy symptoms.

The Delicious Deets:

Ingredients

• 1 apple, chopped
• 2 tbsp oat milk
• ¼ tsp cinnamon
• ¼ tsp turmeric powder
• 1 pinch of salt
• 1 tbsp maple syrup
• 3 tbsp Safe+Fair Honeycrisp Apple Pie Granola
• 2 tbsp coconut yogurt

Instructions

1. In a large microwave-safe bowl, combine chopped apple, turmeric, almond milk, cinnamon, maple syrup, and pinch of salt.
2. Microwave uncovered on high power for 3 minutes.
3. Top breakfast apple crisp with coconut yogurt and Safe+Fair Honeycrisp Apple Pie Granola, serve, and enjoy!