🌿 Spinach, Kale & Quinoa Allergy Relief Soup
A gentle, anti-inflammatory reset for springtime immunity and digestion
As the seasons shift, so does your body—and for many of us, that means an uptick in seasonal allergy symptoms like congestion, sneezing, fatigue, and digestive sluggishness. But what if your dinner could double as your medicine?
This nourishing green soup, created by our staff nutritionist Paige Burton, is a perfect example of food as foundational support. Packed with anti-inflammatory ingredients and gut-friendly greens, it’s a simple, soothing way to ease allergy symptoms from the inside out.
🥣 What’s in the Soup—and Why It Works
✨ Spinach & Kale
These dark leafy greens are rich in immune-loving vitamins A, C, and K, plus magnesium, iron, and calcium. They’re also naturally high in quercetin, a plant flavonoid that has been shown to help reduce histamine release—one of the primary drivers behind allergic reactions.
✨ Turmeric
This golden root contains curcumin, a powerful anti-inflammatory compound that’s known to help modulate immune response and support the respiratory system. Turmeric can also help tone down overactive inflammatory pathways often triggered during allergy season.
✨ Quinoa
This gluten-free ancient seed adds texture and plant-based protein while being gentle on the gut. It supports balanced blood sugar and provides sustained energy—both helpful when allergies zap your vitality.
✨ Garlic & Onion
Both are prebiotic-rich and naturally antimicrobial, feeding the beneficial bacteria in your gut while also supporting healthy immune function. Remember, your gut is home to up to 70% of your immune system—caring for it is essential during allergy season.
🧘♀️ Why This Soup Supports Gut Health
Allergy flares aren’t just surface-level. Many reactions stem from underlying gut inflammation or microbiome imbalances. This soup skips common irritants (no dairy, gluten, or sugar), includes gentle fiber to support elimination, and brings in natural anti-inflammatories.
Plus, warm, blended meals like this give your digestion a break—helping your body focus energy on healing and regulation instead of managing hard-to-digest inputs.
📝 The Recipe: Spinach and Kale Soup with Turmeric and Quinoa
(Dairy-Free, Sugar-Free, Gluten-Free, Vegan)
Ingredients:
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon turmeric
- 4 cups vegetable broth
- 1/2 cup quinoa (rinsed)
- 4 cups fresh spinach
- 4 cups fresh kale, chopped
- Salt and pepper to taste
Directions:
- Heat olive oil in a large pot over medium heat. Add onions and garlic, sauté 5 minutes until soft.
- Stir in turmeric and let it bloom for 1 minute.
- Add broth and bring to a simmer. Stir in quinoa and cook for 10–15 minutes until tender.
- Add spinach and kale. Season to taste. Cook another 5–7 minutes until greens are wilted.
- Serve warm—and let your body thank you.
💬 Want More Seasonal Nutrition Support?
Paige Burton offers 1:1 nutrition consultations to help you eat in alignment with your body, your season, and your goals. From food sensitivities and allergies to gut healing and anti-inflammatory living, she’ll meet you where you are.
🗓 Book your session with Paige