Nourishing your body from the inside out is just as important as it is from the outside in.
And though triggers may differ among individuals living with psoriasis, diet seems to be one factor that’s universal.
That’s why today, we’re bringing you our top 3 psoriasis-friendly recipes.
The importance of healthy eating
A healthy, well-balanced diet offers countless benefits, but arguably the two most important? 1. It gives you the energy you need to be active throughout the day, and 2. It provides you with nutrients that aid in growth and repair.
Eating hearty foods helps reduce your risk of developing certain health conditions like type 2 diabetes and heart disease, which are also common comorbidities of psoriasis.
And by making healthier choices and choosing to avoid foods that may cause flare-ups, you’re investing in not only your current well-being but your future as well.
If you’re not sure where to start - don’t worry, we’ve compiled a list of tasty treats to get you through breakfast, lunch, and dinner.
You know what they say! Breakfast is the most important meal of the day.
Not only does breakfast jumpstart your metabolism, it also helps you meet your daily recommendations for fruit and vegetable consumption.
For any psoriasis-friendly meal, you’re going to want to steer clear from ingredients that may cause flare-ups like red meat, dairy, gluten, alcohol, and nightshades.
So for breakfast, we’re bringing you a quick and easy recipe that’s free of everything you probably should avoid:
The Frozen Banana & Cacao Smoothie
There are several reasons we chose this recipe, and most of them have to do with the ingredients.
Cacao (the raw form of chocolate) is one of the highest - if not the highest - antioxidant-rich food on the planet.
It’s full of iron, calcium, and magnesium, and has strong anti-inflammatory properties which, according to one 2016 study, “may contribute to the prevention or treatment of diseases mediated by chronic inflammation”.
Bananas, much like cacao, offer similar effects.
In one randomized trial, bananas were found to have an antioxidant effect (in addition to a reduction of inflammation), which helped keep immune cells functioning optimally in studied participants.
One researcher, Dr. Mary Lila believes that consuming bananas can be as beneficial as popping Advil or ibuprofen.
Sounds promising, right?
Here’s how to make it:
- 1 cup purified water
- 1 small frozen banana (2 frozen halves)
- 2 tablespoons raw cacao (raw cocoa powder)
- 2 tablespoons almond butter (for sweetness)
- 1 teaspoon of cinnamon
- 3-4 cubes of ice
- optional: add 1 serving of high-quality, organic chocolate or vanilla protein powder for added protein to keep you feeling full longer
Directions: Blend all ingredients until smooth; serve cold.
Much like breakfast, lunch also gives you the opportunity to consume important nutrients.
Coming in hot as one of the best psoriasis-friendly lunch recipes is this power-packed bowl intended to keep you moving throughout the afternoon:
The Ultimate Antioxidant Leafy Green Salad Bowl
This bowl contains a bed of leafy greens (spinach, kale, arugula, endive, etc.) best known for its concentrations of vitamins and minerals that have also (surprise), been shown to reduce inflammation.
And for extra inflammation-fighting powers, we made sure to include other fiber rich toppings like apples, berries, and nuts.
Here’s how to make it:
- 2 cups of leafy greens
- ½ of a sliced apple
- ¼ cup of berries (of choosing)
- ¼ cup of walnuts
- 1 tablespoon of olive oil
- 3 tablespoons of balsamic vinegar
Directions: In a salad bowl, lay the bed of leafy greens. Layer with sliced apple, berries, and nuts. In a screw-top jar, combine olive oil and balsamic vinegar. Shake to mix. Drizzle over the salad and toss to coat.
Last, but certainly not least, we have dinner.
Healthy dinners have been linked to better nights' rest, reduced inflammation, and improved stress responses.
Inspired by an avoidance psoriasis’ inverse relationship with red meats, we’re bringing you a protein-rich, chicken incorporated meal that you’ll LOVE:
Grilled Chicken and Veggies with a side of Whole Grains
Here’s how to make it:
- 4 oz. boneless skinless chicken breast
- 1 Tbsp fresh lemon
- 1 Tsp chopped garlic
- Koher salt and black pepper (to taste)
- Oregano (for seasoning)
- ¼ Tsp dried garlic powder
- 1 cup mixed veggies (of choosing)
- ½ cup of brown rice
- 1 Tbsp of olive oil
Directions: For chicken: Spray indoor pan with cooking spray, and preheat stove top over medium-high heat for about one minute. Place chicken breast on pan, switching to low-medium heat and seasoning with salt, pepper, and garlic powder to taste. Cook on both sides for about 4-5 minutes. Set aside when finished.
For rice: In a pot, heat water to a boil. Add in ½ cup of brown rice, stirring frequently until done. Add to the plate with chicken.
For veggies: Buy pre-packaged, frozen veggies or make fresh. Follow package instructions for frozen veggies, and serve on the plate with chicken and brown rice.
For fresh veggies, rince, dry, and chop vegetables of choice. Add 1 Tbsp of olive oil to a stir-fry pan and heat over medium-high heat. Once hot, add veggies and garnish with salt and pepper to taste. Cover the pan and let cook for 2 minutes. Remove lid, give a quick toss, and place lid back over for additional 2 minutes.
Once finished, remove veggies from pan and place with brown rice and chicken.
For olive oil and lemon dressing: Mix 2 Tbsp of olive oil, 1 Tbsp of fresh lemon juice, 1 Tsp of black pepper, 1 Tsp of kosher salt, 1 Tsp of chopped garlic, and a dash of dried oregano to small bowl and mix. Drizzle over meal and serve.
Doing better with Psoriasis Honey
Like we said before, nourishing your body from the inside out, is just as important as it is from the outside in.
That’s why we, at Psoriasis Honey, formulated the most wholesome, natural products intended to hydrate and soothe persistently dry and irritated psoriatic skin.
We hope you’ll join the thousands of others using our USA, hand-made products to heal your psoriasis.
As always, if you’re not satisfied with our products, get in touch with us. We offer a customer satisfaction, money-back guarantee.
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