Eating for Better Health

Neither psoriasis nor psoriatic arthritis can be prevented or cured by eating certain foods. However, while there is no scientific evidence suggesting that certain foods cause or aggravate psoriatic skin symptoms or joint inflammation resulting from psoriatic arthritis, a healthy diet rich in nutrients, such as calcium and folic acid, can contribute to a healthy lifestyle. Good overall health can help make managing skin and joint symptoms a little easier.

Be sure to drink plenty of water, don’t smoke, and limit your intake of alcoholic beverages and foods high in saturated fat. Maintaining a healthy weight is a good idea for a lot of reasons, but it can also help you with joint pain and swelling. Excess pounds put undue stress on weight-bearing joints. If you are overweight, it is best to talk to your doctor about starting a weight-loss plan, but you can learn to eat healthfully right away. Weight reduction can affect the mental and physical challenges of arthritis by helping to decrease pain and fatigue and by increasing energy and mobility.

Included in this section are 20 healthy and easy-to-prepare recipes so you can start planning healthy meals.

Select from one of the four categories:

Soups and Salads
Main Dishes
Side Dishes
Desserts

Soups and Salads

 

Pasta Salad Primavera

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INGREDIENTS:
Cut and prepared broccoli florets (which are available at your local supermarket)
1 cup corkscrew pasta
1½ cups raw broccoli florets
¼ cup sliced green onions
1 cup quartered cherry tomatoes
¼ cup reduced-fat Italian dressing
¼ teaspoon salt

DIRECTIONS:
Cook pasta according to package directions, omitting salt or fat. Drain well and cool. Place in a large bowl and add remaining ingredients. Toss well to coat. Cover and chill. Serves 6.

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Green Pea Salad

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INGREDIENTS:
1 10-ounce package frozen small green peas (drained, canned peas may also be used)
One third cup chopped celery
2 tablespoons sweet pickle relish
One third cups shredded reduced-fat cheddar cheese
2 tablespoons reduced-calorie mayonnaise

DIRECTIONS:
Cook peas according to package directions, omitting salt and margarine. Remove from heat, drain, and cool.

Combine all ingredients in a bowl. Cover and chill before serving. Serves 4.

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Fiesta Rice Salad

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INGREDIENTS:
1¼ cups water
½ cup uncooked rice
1 15-ounce can black beans, rinsed and drained
1 11-ounce can no-salt-added corn kernels, drained
2 teaspoons dried minced onions
2 tablespoons chopped green chiles
¼ cup fresh or frozen chopped green pepper
Dash garlic powder
1 2-ounce jar chopped pimento, drained

Dressing:
¼ cup nonfat plain yogurt
1 tablespoon lemon juice
¾ teaspoon ground cumin
Dash ground pepper

DIRECTIONS:
Combine water and rice in a medium saucepan. Cover and bring to a boil; reduce heat, and simmer 25 minutes or until liquid is absorbed.

Combine rice and remaining ingredients in a 2-quart bowl, tossing gently to combine.

To make dressing: stir together yogurt, lemon juice, cumin and pepper. Pour over rice mixture, and toss again to mix.

Cover and refrigerate until ready to serve. Serves 8.

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Mixed Bean Soup

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INGREDIENTS:
1 cup bean soup mixture
1 quart water
½ lean cubed ham
¼ teaspoon pepper
8 ounces (1 cup) stewed tomatoes with green chiles (For milder flavor, use plain stewed tomatoes.)
½ teaspoon salt
¼ teaspoon dried minced garlic
½ cup chopped fresh or frozen onion
3 tablespoons lemon juice

DIRECTIONS:
Sort and rinse beans. Place beans and water in Dutch oven. Soak overnight or boil two minutes. Turn off heat, and let stand for one hour before cooking. Do not drain.

Add ham and pepper; bring to a boil. Reduce heat, cover, and simmer for about 2 hours or until beans are tender.

Add tomatoes with green chiles, salt, garlic, onion, and lemon juice. Cover, and cook for 30 additional minutes over medium heat. Serves 6.

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Vegetable Beef Soup

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INGREDIENTS:
1 pound ground round
1 14¼-ounce can ready-to-serve beef broth
1 16-ounce package of frozen vegetable soup mix with tomatoes
2 tablespoons low-sodium Worcestershire sauce
Dash pepper
¼ teaspoon crushed thyme
¼ teaspoon crushed marjoram
1 14½-ounce can Italian stewed tomatoes
3 cups water

DIRECTIONS:
Cook meat in Dutch oven over medium heat until meat is brown, stirring to crumble meat. Add all other ingredients, and stir to mix. Cover, and bring to a boil; reduce heat, and simmer for 45 minutes. Serves 10.

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Main Dishes

 

Baked Catfish

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INGREDIENTS:
4 4-ounce catfish fillets
Vegetable cooking spray
3 tablespoons lemon juice
¼ cup yellow cornmeal
½ teaspoon lemon pepper

DIRECTIONS:
Preheat oven to 400°. Place fish fillets in a 9-inch square baking pan that has been coated with cooking spray. Drizzle lemon juice over fish.

Sprinkle 1 tablespoon cornmeal over each fish fillet, turning to coat each side. Sprinkle lemon pepper evenly over fish.

Bake 15 to 20 minutes or until fish flakes easily when tested with a fork. Serves 4.

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Herbed Chicken

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INGREDIENTS:
1 pound boneless, skinless chicken breasts
2 teaspoons olive oil
Olive oil cooking spray
1 tablespoon lemon juice
½ teaspoon rosemary
¼ teaspoon salt
¼ teaspoon pepper

DIRECTIONS:
Brush chicken breasts lightly with olive oil, and place in a baking pan that has been coated with olive oil cooking spray. Drizzle with lemon juice, and sprinkle remaining ingredients evenly over chicken pieces.

Bake at 400° for 15 to 20 minutes or until tender and juices are clear. Broil for 1 minute to lightly brown chicken, if desired. Serves 6.

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Turkey Spinach Lasagna

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INGREDIENTS:

Meat Sauce:
¾ pound ground turkey
½ cup frozen chopped onion
1 cup fresh sliced mushrooms
1 14½ -ounce can Italian tomatoes
1 6-ounce can Italian tomato paste
2 tablespoons low-sodium Worcestershire sauce
1 cup water

Lasagna:
6 ounces “no-boil” lasagna noodles
1 10-ounce box frozen chopped spinach, thawed
1 12-ounce carton low-fat cottage cheese
1 cup shredded part-skim Mozzarella cheese
½ cup fresh grated Parmesan cheese

DIRECTIONS:
Combine turkey, onion, and mushrooms in a large nonstick skillet. Cook over low heat until meat is browned and vegetables are tender, stirring as needed to crumble meat. Add tomatoes, tomato paste, Worcestershire sauce, and water, and stir to mix. Simmer 15 minutes, stirring occasionally.

Spread about 1¼ cups of the meat sauce in a 9 x 13 x 2-inch pan. Place a layer of uncooked noodles over sauce. Spread about 1¼ cups of remaining sauce over noodle layer, then add layers of half the drained spinach, half the cottage cheese, and half the mozzarella cheese.

Repeat layers of noodles, 1¼ cups meat sauce, remaining spinach, cottage cheese, and mozzarella cheese. Cover with remaining noodles, then remaining sauce. Sprinkle Parmesan cheese over top.

Cover with foil, and bake at 350° for 45 minutes. Uncover, and cook an additional 10 minutes. Let stand 15 minutes before cutting into 8 equal portions to serve.

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Shrimp Remoulade with Pasta

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INGREDIENTS:
1½ cups bowtie-shaped pasta
¼ cup reduced-fat mayonnaise
2 tablespoons chopped fresh parsley
¼ cup sliced green onions
1 tablespoon white wine vinegar
½ teaspoon Worcestershire sauce
¼ teaspoon paprika
¼ teaspoon salt
½ pound cooked, shelled, deveined shrimp

DIRECTIONS:
Cook pasta according to package directions, omitting salt or fat. Drain well, and cool. Set aside.

Combine mayonnaise, parsley, green onions, vinegar, Worcestershire sauce, paprika, and salt in a large bowl.

Add pasta and shrimp, tossing to coat. Cover and chill. Serves 3.

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Potato Cheese Frittata

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INGREDIENTS:
Vegetable cooking spray
1 cup frozen hash-brown potatoes
½ cup chopped fresh or frozen onion
½ cup chopped fresh or frozen green pepper
1 cup egg substitute
½ teaspoon low-sodium Worcestershire sauce
¼ teaspoon hot sauce
¼ teaspoon salt
¼ cup shredded reduced-fat cheddar cheese

DIRECTIONS:
Spray a 10-inch nonstick skillet with cooking spray. Heat skillet over medium heat, and add potatoes. Spread potatoes evenly in skillet. Cover, and cook five minutes. Remove cover, and stir.

Add onion and green pepper to potatoes. Cover, and cook five minutes.

Mix egg substitute with Worcestershire, hot sauce, and salt. Pour over potato mixture, and continue cooking over medium heat until egg is nearly set.

Top with cheese. Cover, and cook until cheese is melted and egg is set on top. Cut into 4 wedges to serve.

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Red Beans and Rice

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INGREDIENTS:
6 cups water
2½ cups dried red kidney beans
4 ounces (1 cup) lean ham, chopped
1 cup frozen chopped onion
1 bay leaf
½ teaspoon salt
¼ teaspoon pepper
1 teaspoon hot sauce
3½ cups cooked rice (cooked without salt or fat)

DIRECTIONS:
Sort and rinse beans. Place water and beans in a Dutch oven. Soak overnight, or boil two minutes; turn off heat, and let stand one hour before cooking. Do not drain.

Add ham, onion, and bay leaf. Cover, and bring to a boil; reduce heat, and simmer for one hour or until beans are tender.

Add remaining ingredients (except rice), and stir. Remove bay leaf.

To serve, place ½ cup hot rice in bowl, and top with 1 cup bean mixture. Serves 7.

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Side Dishes

 

Green Beans with Pearl Onions

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INGREDIENTS:
1 10-ounce box frozen cut green beans
1 cup frozen whole pearl onions
¼ teaspoon crushed marjoram
1 teaspoon margarine
¼ teaspoon chicken-flavored bouillon granules
2 tablespoons water

DIRECTIONS:
Place all ingredients in a medium saucepan. Cover and bring to a boil. Reduce heat, and simmer 10 minutes. Drain and serve. Serves 6.

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Squash Casserole

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INGREDIENTS:
¾ pound yellow squash
½ cup chopped fresh or frozen onion
¼ teaspoon salt
Dash pepper
2 tablespoons water
¼ cup cracker crumbs
1 egg white, stirred with a fork
¼ skim milk
¼ cup shredded sharp reduced-fat cheddar cheese, divided
Vegetable cooking spray

DIRECTIONS:
Wash and cut squash into ¼-inch slices.

Combine squash, onion, salt, pepper, and water in a saucepan. Cover and bring to a boil. Reduce heat to medium, and cook for 20 minutes.

Remove squash from heat, and mash the mixture with a vegetable masher.

Add cracker crumbs, egg, milk, and half the cheese to squash. Mix well.

Pour or spoon squash mixture into a baking dish pan coated with cooking spray. Top with remaining cheese. Bake uncovered at 350° for 20 minutes or until cheese is melted, but not browned, and mixture is set. Serves 4.

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Tomatoes and Okra

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INGREDIENTS:
1 teaspoon olive oil
½ cup frozen chopped onion
1 10-ounce package frozen okra
1 14½-ounce can Italian-seasoned tomatoes
Dash pepper

DIRECTIONS:
Heat oil over medium heat in a 2-quart nonstick saucepan. Add onion; cook for two minutes or until transparent, over medium heat.

Add remaining ingredients; stir to combine. Reduce heat, cover, and simmer for 10 minutes, stirring occasionally. Serves 4.

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Lentils

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INGREDIENTS:
1 cup dried lentils
2½ cups water
1 cup frozen mixed celery, pepper, and onions
¼ teaspoon minced dried garlic
Dash pepper
½ teaspoon salt
1 bay leaf

DIRECTIONS:
Place all ingredients in a large saucepan. Cover, and bring to a boil. Reduce heat, and simmer for 1¼ hours.

Remove bay leaf before serving. Serves 5.

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Spiced Sweet Potatoes with Apples

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INGREDIENTS:
2 medium sweet potatoes
1 cup canned unsweetened apple slices
1 tablespoon margarine
¼ cup granulated brown sugar
¼ teaspoon pumpkin pie spice

DIRECTIONS:
Place sweet potatoes in a Dutch oven. Add water to one inch above potatoes, and cover. Bring to a boil, reduce heat, and simmer for 35 minutes or until potatoes are tender.

Remove sweet potatoes from water with a fork or slotted spoon, and let cool. Peel, and cut into bite-size pieces.

Place potatoes and remaining ingredients in a large nonstick skillet; stir gently to combine. Cook mixture over medium heat for 5 minutes or until thoroughly heated, stirring as needed to prevent sticking. Serves 6.

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Desserts

 

Oatmeal Applesauce Cookies

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INGREDIENTS:
1½ cups unsweetened applesauce
1 cup granulated brown sugar
1 egg
1 teaspoon vanilla extract
¼ cup skim milk
1½ cups all-purpose flour
1 teaspoon ground cinnamon
2 cups quick or old-fashioned oatmeal
1 cup raisins
Vegetable cooking spray

DIRECTIONS:
Preheat oven to 350°. Combine all ingredients in a large bowl. Allow mixture to sit at least 15 minutes for oatmeal to soften.

Drop the softened mixture by tablespoonfuls onto cookie sheets lightly coated with cooking spray. Bake for 10 minutes or until cookies are lightly browned on top.

Remove from pan, and cool on a wire rack. Makes 4½ dozen cookies.

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Frozen Lemon Chiffon Dessert

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INGREDIENTS:
1 cup graham cracker crumbs
1 12-ounce can evaporated skim milk
½ cup fresh or bottled lemon juice
1 cup sugar
1 or 2 drops yellow food coloring

DIRECTIONS:
Spread graham cracker crumbs in a 9-inch-square pan, and set aside.

Chill evaporated skim milk for several hours or overnight. Pour chilled milk into a large bowl, and beat at high speed with an electric mixer until stiff. Add lemon juice and sugar; mix well.

Spoon or pour onto the graham cracker crumbs. Freeze. Remove from the freezer about a half-hour before serving to allow to soften before cutting into 9 portions. Serve immediately.

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Quick Chocolate Cake

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INGREDIENTS:
½ cup (1 stick) margarine, softened
1½ cups sugar
½ teaspoon baking soda
Two thirds cup cocoa
2 cups self-rising flour
2 eggs
1½ cups skim buttermilk
1½ teaspoons vanilla extract
Vegetable cooking spray
¼ cup powdered sugar

DIRECTIONS:
Preheat oven to 325°. Cream margarine and sugar in a large bowl, beating at medium speed with electric mixer until light and fluffy (about five minutes).

Add next 6 ingredients. Beat for 3 minutes.

Pour or spoon batter into a 13 x 9 x 2-inch baking pan coated with cooking spray. Bake for 35 to 40 minutes or until a wooden pick inserted in center comes out clean.

Cool completely in pan. When cool, sprinkle with powdered sugar, and cut into 24 portions. Serve from pan if desired.

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Raisin Bread Pudding

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INGREDIENTS:
6 slices raisin bread
Vegetable cooking spray
1½ cups skim milk
½ cup sugar
1 egg
1 egg white
1 teaspoon vanilla extract
¼ teaspoon ground cinnamon

DIRECTIONS:
Preheat oven to 325°. Cut bread into 1-inch cubes, and place in an 8-inch square nonstick baking pan coated with cooking spray.

Combine remaining ingredients in a separate bowl, and pour over bread. Let stand for 15 minutes.

Bake for 55 to 60 minutes or until puffed and set. Do not over-brown.

Cut into 9 squares. Serve warm.

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Chocolate Chip Peanut Butter Bars

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INGREDIENTS:
½ cup sugar
½ cup granulated brown sugar
4 tablespoons margarine
1/3 cup chunky peanut butter
1 egg
¼ cup skim milk
1½ cups self rising flour
½ cup mini chocolate chips
Vegetable cooking spray

DIRECTIONS:
Preheat oven to 350°. Combine sugars, margarine, peanut butter, egg, and skim milk in a medium bowl. Beat at medium speed with an electric mixer until creamy.

Add flour, and mix well. Stir in chocolate chips.

Spread batter in a 7½ x 11½-inch baking pan coated with cooking spray. Bake for about 30 minutes or until lightly browned.

Cool in pan before cutting into 16 bars.

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