This tangy salad by Hugh Fearnley-Whittingstall combines the quercetin rich ingredients of red onion and capers with raw celeriac, which is a good source of vitamin C. Whilst celeriac is often served cooked, it’s delicate flavour and texture are equally delicious raw. In this recipe it is put to excellent use as an elegant, subtle alternative to a traditional white cabbage in coleslaw.
Quercetin – A Natural Antihistamine for Skin Rashes & Hives[pullquote]If you suffer from seasonal allergies to pollen or mould, or if you have a tendency to itchy, allergic skin rashes quercetin may help alleviate symptoms.[/pullquote]Quercetin is an antioxidant bioflavinoid and a strong anti-inflammatory.It is not technically an essential nutrient, but it is extremely beneficial to allergy suffers because it has an antihistamine action in the body. If you suffer from seasonal allergies to pollen or mould, or if you have a tendency to itchy, allergic skin rashes then quercetin may help alleviate symptoms. Taking 250 to 600 mg of quercetin per day may help reduce nasal congestion, sneezing, hives and watery eyes. For best benefit consider taking alongside 500mg of vitamin C, which also has an antihistamine action along with other important benefits for the skin.
What Other Foods Contain Quercetin?
Quercetin occurs naturally in a variety of brightly coloured plant-based foods. A diet that includes plenty of foods with a high content of quercetin will also be rich in dietary fibre, vitamins, minerals and other antioxidant compounds. According to the U.S. Department of Agriculture, capers contain one of the highest natural concentrations of quercetin, followed closely by fresh, red onions both of which are in this recipe.
Quercetin is also found in dark red or blue fruits, peppers, kale and red leaf lettuce. It would, however, be difficult to obtain the therapeutic dosage of quercetin from diet alone (capers contain 173mg per 100g). So, if you are seeking to alleviative specific allergies then a nutritional supplement should be considered.
Celeriac & Creme Fraiche Coleslaw with Pan-Fried Capers
300g celeriac, peeled weight
A squeeze of lemon juice
1 tbsp olive oil
1 small red onion, peeled, halved and very thinly sliced or finely diced
1-2 tbsp fresh thyme leaves
Freshly ground black pepper
For the dressing
1 clove garlic, peeled and minced
1 tsp Dijon mustard
1 tsp caster sugar
3 tbsp cider vinegar
100ml creme fraiche
Flaky sea salt and freshly ground black pepper
140ml olive oil
Soak the capers in cold water for 10 minutes, drain and pat dry.
For the dressing, whisk the garlic, mustard, sugar, vinegar and creme fraiche with a good pinch of salt and a few grinds of black pepper, then slowly whisk in the oil until you have a creamy emulsion.
With a mandoline or vegetable peeler, pare the celeriac into very thin slices and drop into a bowl of water to which you’ve added a squeeze of lemon juice. Warm the oil in a frying pan over medium-high heat and fry the capers for a minute or two, until just crisp. Drain on kitchen paper.
When you’re ready to serve, drain the celeriac, pat dry, and arrange on a plate with the onion and capers. Trickle the dressing over, sprinkle on some sea salt and a few grinds of pepper, and scatter over the thyme. Serve immediately.