psoriatic disease nutrition tool-kit...for more resources, visit “a healthier you” at...

nutritiontool-kit

Psoriatic Disease

For more resources, visit “A Healthier You” at meijerspecialtypharmacy.com

Navigating the grocery aisles may seem overwhelming, especially when you’re feeling fatigued, but we’re

here to help! Below you’ll find some healthy, PD-friendly foods, no matter what section you’re shopping in.

Produce Produce

–––– Fruits ––––

Apples Mango

Bananas Nectarines

Blackberries Oranges

Blueberries Peaches

Cantaloupe Pears

Cherries Pineapple

Dates Plums

Figs Pomegranates

Grapes Raspberries

Honeydew melon Strawberries

Jackfruit Watermelon

Kiwi

–––– Vegetables ––––

Artichoke Lettuce

Asparagus Mushrooms

Avocado Okra

Beans Onion

Beets Parsnips

Bell peppers Pattypan squash

Bok choy Peas

Broccoli Peppers

Broccoli rabe Potatoes

Brussels sprouts Pumpkin

Butternut squash Radish

Carrots Scallions

Cauliflower Spinach

Cucumber Summer squash

Corn Sugar snap peas

Eggplant Spaghetti squash

Garlic Tomato

Green beans Zucchini

Jicama

Contains Gluten Contains Lactose

shopping listPsoriatic Disease

https://meijerspecialtypharmacy.com/



Low-fat milk (1% or skim)

Low-fat cheese (1% or skim)

Low-fat yogurt (1% or skim)

Kefir

Plant-based milk (nut varieties, soy, rice)

Plant-based yogurt (almond, coconut, soy)

Plant-based cheese (almond, soy)

Plant-based kefir

Canned beans

Canned fruit (packed in water)

Canned salmon

Canned tuna

Canned vegetables (no added salt)

Frozen fruit (no added sugar)

Frozen vegetables (no added sauce, seasoning, or salt)

Frozen, ready-to-eat grains

Beans

Eggs

Fish: salmon, tuna, mackerel

Shellfish: shrimp, scallops

White meat poultry: turkey, chicken

Barley

Bean-based pasta (example Banza®)

Brown rice

Old-fashioned Oatmeal

Quinoa

Sprouted breads (example Ezekiel®)

Wheat berries

Whole grain bread

Whole grain pasta

Dairy

Canned Foods

Frozen Foods

Lean Protein

Grains & Starches






Almonds

Avocado oil

Brazil nuts

Canola oil

Cashews

Chia seeds

Extra virgin olive oil

Flax seeds

Hemp seeds

Nut butters

Peanuts

Pine nuts

Pistachios

Pumpkin seeds

Sesame seeds

Sunflower butter

Sunflower seeds

Walnuts

100% Juice

Coffee

Kombucha (fermented beverage)

Tea

Water

Nuts, Oils, and Seeds Beverages



foods to stock your pantryPsoriatic Disease

It can be uncomfortable, or even painful, to go grocery shopping during a psoriatic disease flare. Instead, when you’re

feeling well, stock your pantry with healthy foods. Check out the list below so you’ll be ready if a flare suddenly hits.

Bean-Based Pastas Polenta

Brown Rice Popcorn

Old Fashioned Oatmeal Quinoa

Gluten-Free Products, if Gluten Intolerant

Whole Grain Bread

Whole Grain Crackers

Whole Grain Pastas

Whole Grain Breakfast Cereals (Cheerios®, Kashi® cereals, Quaker Oats®, Cascadian Farms® cereals)

Basil Bay Leaves Chili Pepper

Cinnamon Cumin Garlic

Ginger Italian Seasoning Onion

Oregano Parsley Rosemary

Thyme Turmeric

Avocado Oil Extra Virgin Olive Oil

Canola Oil Grape Seed Oil

Applesauce

Canned Fruit (packed in 100% juice or water)

Dried Fruit or Fruit Leathers, without added sugar

Fruit Cups (packed in 100% juice or water)

100% Fruit Juice

Coffee

Low-Sodium Vegetable Juice

Low-Sugar Sports Drinks

Shelf-Stable Milk or Milk Alternatives

Stock (Chicken, Vegetable, Beef)

Tea

Water

Grains

Herbs & Spices (Dried or Powdered)

Fruits

Liquids/Beverages

Vegetables

Canned Beans Chicken (cans or pouches)

Nut and Seed Butters Nuts

Salmon (cans or pouches) Seeds

Tuna (cans or pouches)

Onions Potatoes

Canned, Reduced-Sodium Vegetables

Protein

Oils



eat this, not thatPsoriatic Disease

Eat This Not ThatGroup

Fruits

• Canned fruit packed in water• Dried fruit, no sugar added• Fresh fruit• Frozen fruit, no sugar added

• Canned or frozen fruit packed in syrup • Dried fruit with sugar added

Vegetables

• Beans and peas• Dark green vegetables • Red and orange vegetables• Starchy vegetables (corn, white potato,

sweet potato, peas) • Other (cauliflower, celery, cucumber, green beans,

peppers, mushrooms, onions, squash, and zucchini)

• Fried vegetables • Nightshades, if applicable - tomatoes, peppers,

eggplant, and potatoes

Grains/Starches

• Amaranth• Barley*• Bean-based pastas• Brown rice• Buckwheat• Oatmeal• Whole grain,high-fiber

cereals*

• Wheat berries*• Whole grain pasta*• Whole grain bread*• Wild rice• Quinoa• Sorghum

• White rice • Refined white flour products - bread, bagels,

rolls, crackers, cereals, pasta * • Gluten containing foods, if gluten intolerant

Protein

• Beans• Eggs• Fish

• Poultry• Tempeh• Tofu

• Processed and smoked meats (deli meats, jerky, hotdogs, bacon, sausages, and bratwurst)

• Fried meats• Tough, high-fat meats

Dairy

• Low-fat dairy (milk, yogurt, cheese, kefir) ∞• Plant-based milks (almond, cashew, coconut, soy) • Plant-based milk alternative yogurts (almond,

soy, coconut)

• Full-fat dairy (cream, half and half, sour cream, ice cream) ∞

• Lactose containing foods, if lactose intolerant

Nuts/Seeds/Oils

• Plain, whole nuts• Plain seeds • Extra virgin olive oil • Canola oil • Unrefined coconut oil

• Salted or sugar-coated nuts and seeds• Peanut oil• Sunflower oil • Soybean oil

Beverages

• Coffee• Kombucha (fermented tea) • Tea • Water

• Sugar-sweetened beverages• Alcohol

* Contains gluten | ∞ Contains lactose



food and symptom tracker

Date & Time Symptoms Well-BeingFood Eaten



1 lb Carrots, peeled and diced

1 Medium White Onion, peeled and diced

1 Tsp Salt

1 Tsp Ground Pepper

2 ½ Cups Vegetable Stock

1 Can Lite Coconut Milk

2 Tsp Garlic Powder

1 Tsp Paprika

1 lb Bean-Based Pasta, or Gluten-Free Noodles

2 Cups Dairy-Free Cheddar Cheese

Gluten & Dairy-Free Mac and Cheese

10 MinsPrep Time

15 MinsCook Time

8Servings

366 Calories 14g Fat 49g Carbs 17g Protein

Lunch | Dinner

CarrotsCarrots are rich in carotenoids, lutein, and lycopene- nutrients that help promote skin, eye, and hair health. Carrots may also lower inflammation and reduce the risk of cancer and heart disease.

Bean-Based PastaBean-based pasta provides adequate amounts of fiber and protein. Fiber is important in maintaining gut-health and regularity, and protein helps grow new and healthy cells.

Nourishment Note!

OnionOnions help feed our gut bacteria, promoting a healthy digestive system. Onions are also high in antioxidants to protect healthy cells from damage, and they may help reduce the risk of heart disease.

GarlicGarlic is a member of the onion family and is rich in vitamins, minerals, and antioxidants to help reduce the risk of various diseases, such as heart disease, Alzheimer’s, and Dementia.

8 Servings

Ingredients

25 Mins Total Allergens: N/A



Cutting Board

Knife

Vegetable Peeler

Measuring Cups

Measuring Spoons

Can Opener

Large Pot

Medium Pot

Wooden Spoon

Blender or Immersion Blender

Mesh Strainer

Cook Carrots & OnionsAdd carrots, onion, salt, pepper, and 2 cups vegetable stock to a large pot and cover. Simmer for 10 minutes or until carrots are soft.

Blend IngredientsRemove pot from stove-top, and add ½ cup vegetable stock, coconut milk, paprika, and garlic powder. Using an immersion blender, blend contents until completely smooth. If using a blender, carefully transfer mixture to a blender and blend on high until smooth. Transfer back to stove, add cheese, and salt and pepper to taste. Stir until melted and gooey.

Cook PastaCook pasta noodles according to package instructions. Once cooked, add noodles to the large pot of sauce.

Stir & Enjoy!Stir contents together and enjoy!

Instructions What You’ll Need

Recipe created by Meijer Chef, Chad Beuter

Carrots: Use pre-shredded carrots.

Onion: Look for pre-diced onion in the deli-section of your local grocery.

Noodles: Cook noodles in advance to minimize kitchen time and limit fatigue.

PD Cooking Tips



Nuts Use a nut-free pesto or “pistou”

Cheese Use a cheese-free pesto (vegan pesto); omit parmesan cheese as a garnish

6 Cups Low-Sodium Chicken Broth

4 Sage Leaves

½ Cup Quinoa, uncooked

Juice of 2 Lemons + 2 Tbsp Lemon Zest

1 White Onion, chopped2 Cups Tuscan Kale, chopped

2 Carrots, peeled and chopped

2 Cans (15 oz.) Cannellini Beans, drained and rinsed

¼ Cup Basil Pesto Salt and Pepper, to taste

½ Tsp Red Pepper Flakes Grated Parmesan for serving (optional)

6 Servings

Ingredients

2-3 Hrs “High” Setting • 4-5 Hrs “Low” Setting

Cannellini BeansCannellini beans are full of fiber, protein, and antioxidants. They can also play a role in maintaining a healthy weight, blood sugar control, and heart health.

KaleKale is one of the most nutrient dense foods in the world and contains several types of antioxidants. Due to these antioxidants, kale may be an anti-inflammatory food, an important quality for those with psoriatic disease.

QuinoaQuinoa is a gluten-free grain with a high amount of protein and fiber. It’s rich in quercetin and flavonoids, antioxidants that work to protect healthy cells from damage.

Nourishment Note!

Slow Cooker Lemony Tuscan Bean Soup

10 MinsPrep Time

2-5 HrsCook Time

6Servings


Lunch | Dinner

Allergens: Nuts, Cheese

Allergen Swap



Slow Cooker

Measuring Cups

Measuring Spoons

Knife

Cutting board

Colander

Micro-plane/Zester

Ladle

Add Ingredients to Slow CookerTo the bowl of the slow cooker, add chicken broth, quinoa, onion, carrots, pesto, red pepper flakes, sage, and a pinch of salt and pepper. Cover and cook on low for 4-5 hours or on high for 2-3 hours.

Stir In Final IngredientsApproximately 30 minutes before serving, stir in the lemon juice, lemon zest, kale, and cannellini beans.

Ladle Into Bowls & Enjoy!After 30 minutes, taste the soup and adjust salt and pepper, as needed. Ladle into bowls and top with freshly grated parmesan cheese, if desired.


Recipe adapted from halfbakedharvest.com

Onion: Look for pre-diced onion in the deli-section of your local grocery.

Pesto: Use jarred pesto.

Kale: Use bagged, pre-chopped kale.

Carrots: Try chopping the carrots and storing in the refrigerator a few days in advance to limit prep time.

Lemon: Use bottled lemon juice and omit the lemon zest.

PD Cooking Tips


https://www.halfbakedharvest.com/crockpot-tuscan-white-bean-and-lemon-soup/


Caramelized Onion & Butternut Squash Frittata

15 MinsPrep Time

25 MinsCook Time

4Servings


Breakfast | Lunch | Dinner

2 Tbsp Olive Oil

½ Medium White Onion, thinly sliced

1 Cup Lacinato Kale, leaves removed from stems and thinly sliced

½ lb Butternut Squash Noodles, roughly chopped

2 Cloves Garlic, minced

8 Eggs, beaten

1 Tbsp Fresh Rosemary, minced

1 Tbsp Fresh Thyme, removed from stems

Salt and Pepper, to taste

Optional: ¼ Cup Feta Crumbles, or ¼ Cup Smoked Gouda cut into bite-sized pieces

Allergen Swap

Dairy Omit cheese

Egg There is no substitute for the eggs in this dish

4 Servings

Ingredients

40 Mins Total Allergens: Dairy, Eggs Butternut SquashHigh in carotenoids and antioxidants, these nutrients are key to helping protect body cells and manage chronic pain. Squash is also high in fiber important for digestion, and potassium important for helping with maintaining healthy blood pressure levels.

KaleKale is a high nutrient food packed with several vitamins, minerals, and antioxidants. It may help lower cholesterol, protect the heart from heart disease, and reduce the risk of developing certain forms of cancer.

OnionOnions help feed our gut bacteria, promoting a healthy digestive system. Onions are also high in antioxidants to protect healthy cells from damage, and they may help reduce the risk of heart disease.

GarlicGarlic is a member of the onion family and is rich in vitamins, minerals, and antioxidants to help reduce the risk of various diseases, such as heart disease, Alzheimer’s, and Dementia.

EggsEggs are an excellent source of lean protein to help grow new cells. Eggs also contain lutein that may promote eye health and choline important for memory.

Nourishment Note!



Cutting Board

Knife

Measuring Cups

Measuring Spoons

Medium-Sized Skillet

Medium-Sized Mixing Bowl

Oven Mitt

Spatula

Preheat OvenPreheat the oven to 425°F.

Sautée OnionsAdd olive oil to a medium-sized skillet. Heat over medium heat and add the onions. Stir occasionally until the onions become light brown in color. Transfer onions to a mixing bowl and set aside.

Add Squash, Kale, and GarlicAdd the butternut squash to the pan, stirring occasionally. Cook until softened. Add the kale and the garlic. Cook until the kale becomes soft. Add the onions back to the pan.

Add EggsPour the beaten eggs over the vegetables in the skillet. Add salt, pepper, and herbs. Lightly mix everything together, then allow the eggs to cook for about 2-3 minutes until they appear to begin firming up. Sprinkle cheese over the top.

Transfer To OvenCarefully transfer the pan to the oven and cook for 15-20 minutes, or until the eggs appear well-cooked and the cheese is bubbly and melted. Using an oven mitt, carefully remove the skillet from the oven.

Serve & Enjoy!Remove from oven, cut a slice and enjoy!


Recipe created by Meijer Registered Dietitians: Beth Eggleston, RD & Emily Parsell, RD

Kale: Purchase pre-chopped kale to reduce hand strain associated with chopping.

Herbs: Use an herb stripper and scissors to cut fresh herbs or substitute 1 tsp each of dried rosemary and dried thyme.

Garlic: Purchase jarred, minced garlic.

Onion: Purchase frozen or pre-chopped onions.

PD Cooking Tips



Whole Wheat Almond Biscuits

15 MinsPrep Time

12 MinsCook Time

8Servings


Side

2 Cups Whole Wheat Flour

4 Tsp Baking Powder

½ Tsp Salt

⅓ Cup Almond Flour

4 Tbsp Cold Vegan Butter, such as Earth Balance®

1 Cup Unsweetened Almond Milk

2 Tbsp Honey

8 Servings • 1 Biscuit Serving Size

Ingredients

27 Mins Total Time Allergens: Nuts, Wheat

Whole Wheat FlourWhole wheat flour is an excellent source of fiber and key B-vitamins. A diet high in fiber is important for digestive health and reduces the risk of heart disease and stroke.

Nourishment Note!

Allergen Swap

Nut Replace almond flour with whole wheat flour; replace almond milk with cow’s milk or a nut-free milk alternative

Wheat Replace whole wheat flour with a gluten-free cup-for-cup flour



Baking Sheet

Parchment Paper

Large Bowl

Mixing Spoon

Pastry Cutter

Measuring Cups

Measuring Spoons

Knife

Pastry Brush

Preheat OvenPreheat oven to 450°F and line a baking sheet with parchment paper.

Mix IngredientsMix together the dry ingredients in a bowl and cut in the butter with a pastry cutter (or two knives) until it has a crumbly texture. Add the almond milk and stir until the dough comes together.

Form BiscuitsOn a floured surface, form into an 8”x12” rectangle and cut into 8 square biscuits.

BakePlace on prepared baking sheet and bake for 12 minutes or until golden brown.

Serve & Enjoy!Brush warm biscuits with honey and serve immediately, enjoy!


Recipe created by Meijer Chef, Chad BeuterPastry Cutter: Pulse dough in a food processor instead of using a pastry cutter to minimize hand strain.

PD Cooking Tips


psoriatic disease nutrition tool-kit...for more resources, visit “a healthier you” at...

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