Posted by


August 5, 2015

by Max Tomlinson

Eat foods rich in immune-boosting vitamins C and E, and avoid cow’s dairy.

What is hay fever?
An overactive immune system may identify pollen or other airborne particles as pathogens. These irritate the mucous membranes lining the nose and sinuses so that they produce watery mucus to flush away the offending particles. The body also releases histamines, which cause inflammation in the sinuses.

Pure-food solutions
Try to avoid typical allergens, which will exacerbate the immune response, especially the production of mucus. Wheat and cow’s dairy are the main culprits.

Eat lots of organic fruit and vegetables high in antioxidants, such as vitamins A, C and E and the mineral zinc, to stabilize the immune system. The richest antioxidant foods are the berry family.

Red meat and eggs contain a compound called arachidonic acid (AA), too much of which exacerbates inflammation.

Local honey contains pollen local to your area. It can acclimatize your immune system to the pollen, reducing the immune response. Eat foods rich in immune-boosting vitamins C and E, and avoid cow’s dairy.

Rice paper rolls with ginger citrus dipping sauce

Ingredients: 110g/4oz skinless organic chicken breast, cut into thin strips; 1 tbsp extra virgin olive oil
1 fat clove garlic, peeled and crushed; 1⁄2 green apple, peeled, cored and cut into matchsticks; 4 salad onions, trimmed and cut into thin strips lengthways; 1⁄2 red (bell) pepper, cut into matchsticks; 3 large Chinese leaf leaves, stems discarded and leaves finely shredded; 1⁄4 medium cucumber (85g/3oz), cut into matchsticks.
Small bunch coriander (cilantro), chopped; 20 mint leaves, shredded; 24 rice paper roll wrappers; 3 tbsp fresh orange juice; 4 tsp lime or lemon juice; 1 tsp fresh ginger, grated.


  • Put the chicken, olive oil and garlic into a wok over a high heat and stir-fry for 3–4 minutes, until cooked through. Spread out on a plate and leave to cool for 10 minutes.
  • Put the apple, onions, pepper, Chinese leaf, cucumber, coriander (cilantro) and mint into a
    large bowl. Add the cooled chicken, plus any juices on the plate, and toss together thoroughly.
  • Pour about 1.5cm/3⁄4 in cold water in a shallow dish. Dip a rice paper wrapper in the water and
    leave for 2 minutes to soften. Remove and spread out on a dry tea towel. Put a heaped teaspoon of the filling on the edge of the wrapper closest to you and fold the side edges inward to enclose the filling, then roll up.
  • Dampen the opposite edge of the rice paper wrapper slightly and press down to seal the roll, then put on a plate, seam side down, and cover with damp kitchen paper. Repeat with the remaining rice paper wrappers and filling.
  • To make the dipping sauce, mix the orange juice, lime juice, ginger and chilli in a small bowl. Uncover the finished rolls and serve with the dipping sauce.

NOTE: You can wrap the filling in little gem lettuce leaves rather than rice paper if you want to avoid carbohydrates. Vegetarians can replace the chicken with 3 tbsp chopped and lightly toasted unsalted cashew nuts or peanuts.

Max Tomlinson is the UK’s top naturopath. In this book he reveals how you can harness the power of food to generate outstanding health, unfolding how foods in their pure form can protect you against pollution and disease and can help you to achieve long term health and vitality.


Max Tomlinson
Clean Up Your Diet
Available from Nourish Books

Sign up for our newsletter to get our new articles straight to your inbox every month.