Psoriatic Disease nutrition tool-kit shopping list Psoriatic Disease 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.

Contains Gluten Contains Lactose

Produce Produce

–––– F r u i t s –––– –––– ––––

Apples Mango Artichoke Lettuce

Bananas Nectarines Asparagus Mushrooms

Blackberries Oranges Avocado Okra

Blueberries Peaches Beans Onion

Cantaloupe Pears Beets Parsnips

Cherries Pineapple Bell peppers Pattypan squash

Dates Plums Bok choy Peas

Figs Pomegranates Broccoli Peppers

Grapes Raspberries Broccoli rabe Potatoes

Honeydew melon Strawberries Brussels sprouts

Jackfruit Watermelon Radish

Kiwi Carrots Scallions

Cauliflower Spinach

Cucumber

Corn Sugar snap peas

Eggplant

Garlic Tomato

Green beans

Jicama

For more resources, visit “A Healthier You” at meijerspecialtypharmacy.com shopping list Psoriatic Disease

Contains Gluten Contains Lactose

Dairy Lean Protein

Low-fat milk (1% or skim) Beans

Low-fat cheese (1% or skim) Eggs

Low-fat yogurt (1% or skim) Fish: salmon, tuna, mackerel

Kefir Shellfish: shrimp, scallops

Plant-based milk (nut varieties, soy, rice) White meat poultry: turkey, chicken

Plant-based yogurt (almond, coconut, soy)

Plant-based cheese (almond, soy) Grains & Starches

Plant-based kefir Barley

Bean-based pasta (example Banza®)

Canned Foods Brown rice

Canned beans Old-fashioned Oatmeal

Canned fruit (packed in water) Quinoa

Canned salmon Sprouted breads (example Ezekiel®)

Canned tuna Wheat berries

Canned vegetables (no added salt) Whole grain bread

Whole grain pasta

Frozen Foods

Frozen fruit (no added sugar)

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

Frozen, ready-to-eat grains

For more resources, visit “A Healthier You” at meijerspecialtypharmacy.com shopping list Psoriatic Disease

Contains Gluten Contains Lactose

Nuts, Oils, and Seeds Beverages

Almonds 100% Juice

Avocado oil Coffee

Brazil nuts Kombucha (fermented beverage)

Canola oil Tea

Cashews Water

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

For more resources, visit “A Healthier You” at meijerspecialtypharmacy.com foods to stock your pantry Psoriatic 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.

Grains Fruits

Bean-Based Pastas Polenta Applesauce

Brown Rice Popcorn Canned Fruit (packed in 100% juice or water)

Old Fashioned Oatmeal Quinoa Dried Fruit or Fruit Leathers, without added sugar

Gluten-Free Products, if Gluten Intolerant Fruit Cups (packed in 100% juice or water)

Whole Grain Bread Vegetables Whole Grain Crackers Onions Potatoes Whole Grain Pastas Canned, Reduced-Sodium Vegetables Whole Grain Breakfast Cereals (Cheerios®, Kashi® cereals, Quaker Oats®, Cascadian Farms® cereals) Oils

Protein Avocado Oil Extra Virgin Olive Oil

Canned Beans Chicken (cans or pouches) Canola Oil Grape Seed Oil

Nut and Seed Butters Nuts Liquids/Beverages Salmon (cans or pouches) Seeds 100% Fruit Juice Tuna (cans or pouches) Coffee

Herbs & Spices (Dried or Powdered) Low-Sodium Juice

Basil Bay Leaves Chili Pepper Low-Sugar Sports Drinks

Cinnamon Cumin Garlic Shelf-Stable Milk or Milk Alternatives

Ginger Italian Seasoning Onion Stock (Chicken, Vegetable, Beef)

Oregano Parsley Rosemary Tea

Thyme Turmeric Water

For more resources, visit “A Healthier You” at meijerspecialtypharmacy.com eat this, not that Psoriatic Disease

* Contains gluten | ∞ Contains lactose

Group Eat This Not That

• Canned fruit packed in water • Canned or frozen fruit packed in syrup • Dried fruit, no sugar added • Dried fruit with sugar added Fruits • Fresh fruit • Frozen fruit, no sugar added

• Beans and peas • Fried vegetables • Dark green vegetables • Nightshades, if applicable - tomatoes, peppers, • Red and orange vegetables eggplant, and potatoes Vegetables • Starchy vegetables (corn, white potato, sweet potato, peas) • Other (cauliflower, celery, cucumber, green beans, peppers, mushrooms, onions, squash, and zucchini)

• Amaranth • Wheat berries* • White rice • Barley* • Whole grain pasta* • Refined white flour products - bread, bagels, • Bean-based pastas • Whole grain bread* rolls, crackers, cereals, pasta * • Brown rice • Wild rice • Gluten containing foods, if gluten intolerant Grains/Starches • Buckwheat • Quinoa • Oatmeal • Sorghum • Whole grain,high-fiber cereals*

• Beans • Poultry • Processed and smoked meats (deli meats, jerky, • Eggs • Tempeh hotdogs, bacon, sausages, and bratwurst) Protein • Fish • Tofu • Fried meats • Tough, high-fat meats

• Low-fat dairy (milk, yogurt, cheese, kefir) ∞ • Full-fat dairy (cream, half and half, sour cream, • Plant-based milks (almond, cashew, coconut, soy) ice cream) ∞ Dairy • Plant-based milk alternative yogurts (almond, • Lactose containing foods, if lactose intolerant soy, coconut)

• Plain, whole nuts • Salted or sugar-coated nuts and seeds • Plain seeds • Peanut oil Nuts/Seeds/Oils • Extra virgin olive oil • Sunflower oil • Canola oil • Soybean oil • Unrefined coconut oil

• Coffee • Sugar-sweetened beverages • Kombucha (fermented tea) • Alcohol Beverages • Tea • Water

For more resources, visit “A Healthier You” at meijerspecialtypharmacy.com food and symptom tracker

Date & Time Food Eaten Symptoms Well-Being

For more resources, visit “A Healthier You” at meijerspecialtypharmacy.com Lunch | Dinner Gluten & Dairy-Free Mac and Cheese

10 Mins 15 Mins 8 Prep Time Cook Time Servings

366 Calories 14g Fat 49g Carbs 17g Protein

Ingredients Nourishment Note!

8 Servings 25 Mins Total Allergens: N/A Carrots Carrots are rich in carotenoids, lutein, and 1 lb Carrots, peeled and diced lycopene- nutrients that help promote skin, eye, and hair health. Carrots may also lower inflammation and reduce the risk of cancer 1 Medium White Onion, peeled and diced and heart disease.

1 Tsp Salt Onion 1 Tsp Ground Pepper Onions help feed our gut bacteria, promoting a healthy digestive system. Onions are also high 2 ½ Cups Vegetable Stock in antioxidants to protect healthy cells from damage, and they may help reduce the risk of 1 Can Lite Coconut Milk heart disease.

2 Tsp Garlic Powder Garlic 1 Tsp Paprika Garlic is a member of the onion family and is rich in vitamins, minerals, and antioxidants to 1 lb Bean-Based Pasta, or Gluten-Free Noodles help reduce the risk of various diseases, such as heart disease, Alzheimer’s, and Dementia. 2 Cups Dairy-Free Cheddar Cheese

Bean-Based Pasta Bean-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.

For more resources, visit “A Healthier You” at meijerspecialtypharmacy.com Instructions What You’ll Need

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

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

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

Medium Pot Stir & Enjoy! Stir contents together and enjoy! Wooden Spoon

Blender or Immersion Blender Recipe created by Meijer Chef, Chad Beuter

Mesh Strainer

PD Cooking Tips

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.

For more resources, visit “A Healthier You” at meijerspecialtypharmacy.com Lunch | Dinner Slow Cooker Lemony Tuscan Bean Soup

10 Mins 2-5 Hrs 6 Prep Time Cook Time Servings

296 Calories 5g Fat 44g Carbs 17g Protein

Ingredients

6 Servings 2-3 Hrs “High” Setting • 4-5 Hrs “Low” Setting Allergens: Nuts, Cheese

6 Cups Low-Sodium 4 Sage Leaves Chicken Broth

½ Cup Quinoa, Juice of 2 Lemons + Nourishment Note! uncooked 2 Tbsp Lemon Zest

2 Cups Tuscan Kale, Cannellini Beans 1 White Onion, chopped chopped Cannellini beans are full of fiber, protein, and antioxidants. They can also play a 2 Carrots, peeled and 2 Cans (15 oz.) Cannellini role in maintaining a healthy weight, blood chopped Beans, drained and rinsed sugar control, and heart health.

¼ Cup Basil Pesto Salt and Pepper, to taste Kale Grated Parmesan for Kale is one of the most nutrient dense ½ Tsp Red Pepper Flakes serving (optional) foods in the world and contains several types of antioxidants. Due to these antioxidants, kale may be an anti- Allergen Swap inflammatory food, an important quality for those with psoriatic disease. Nuts Use a nut-free pesto or “pistou” Quinoa Cheese Use a cheese-free pesto (vegan pesto); omit parmesan Quinoa is a gluten-free grain with a high cheese as a garnish amount of protein and fiber. It’s rich in quercetin and flavonoids, antioxidants that work to protect healthy cells from damage.

For more resources, visit “A Healthier You” at meijerspecialtypharmacy.com Instructions What You’ll Need

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

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

Cutting board

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

Ladle Recipe adapted from halfbakedharvest.com

PD Cooking Tips

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.

For more resources, visit “A Healthier You” at meijerspecialtypharmacy.com Breakfast | Lunch | Dinner Caramelized Onion & Butternut Squash Frittata

15 Mins 25 Mins 4 Prep Time Cook Time Servings

267 Calories 18g Fat 9g Carbs 16g Protein

Ingredients Nourishment Note!

Butternut Squash 4 Servings 40 Mins Total Allergens: Dairy, Eggs High in carotenoids and antioxidants, these nutrients are key to helping protect body cells and manage chronic pain. Squash is also high Tbsp Olive Oil 2 in fiber important for digestion, and potassium important for helping with maintaining healthy ½ Medium White Onion, thinly sliced blood pressure levels.

1 Cup Lacinato Kale, leaves removed from stems and Kale thinly sliced Kale is a high nutrient food packed with several vitamins, minerals, and antioxidants. It may ½ lb Butternut Squash Noodles, roughly chopped help lower cholesterol, protect the heart from heart disease, and reduce the risk of developing 2 Cloves Garlic, minced certain forms of cancer.

8 Eggs, beaten Onion Onions help feed our gut bacteria, promoting a 1 Tbsp Fresh Rosemary, minced healthy digestive system. Onions are also high in antioxidants to protect healthy cells from damage, 1 Tbsp Fresh Thyme, removed from stems and they may help reduce the risk of heart disease.

Salt and Pepper, to taste Garlic Garlic is a member of the onion family and is Optional: ¼ Cup Feta Crumbles, or ¼ Cup Smoked Gouda rich in vitamins, minerals, and antioxidants to cut into bite-sized pieces help reduce the risk of various diseases, such as heart disease, Alzheimer’s, and Dementia.

Allergen Swap Eggs Eggs are an excellent source of lean protein to Dairy Omit cheese help grow new cells. Eggs also contain lutein that may promote eye health and choline Egg There is no substitute for the eggs in this dish important for memory.

For more resources, visit “A Healthier You” at meijerspecialtypharmacy.com Instructions What You’ll Need

Preheat Oven Cutting Board Preheat the oven to 425°F.

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

Add Squash, Kale, and Garlic Add the butternut squash to the pan, stirring Medium-Sized Skillet occasionally. Cook until softened. Add the kale and the garlic. Cook until the kale becomes soft. Add the Medium-Sized Mixing Bowl onions back to the pan.

Add Eggs Oven Mitt Pour the beaten eggs over the vegetables in the skillet. Add salt, pepper, and herbs. Lightly mix everything Spatula 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 Oven PD Cooking Tips Carefully 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, Kale: Purchase pre-chopped kale to reduce hand strain carefully remove the skillet from the oven. associated with chopping. Herbs: Use an herb stripper and scissors to cut fresh herbs or substitute 1 tsp each of dried rosemary and Serve & Enjoy! dried thyme. Remove from oven, cut a slice and enjoy! Garlic: Purchase jarred, minced garlic. Onion: Purchase frozen or pre-chopped onions.

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

For more resources, visit “A Healthier You” at meijerspecialtypharmacy.com Side Whole Wheat Almond Biscuits

15 Mins 12 Mins 8 Prep Time Cook Time Servings

168 Calories 6g Fat 26g Carbs 4g Protein

Ingredients

8 Servings • 1 Biscuit Serving Size 27 Mins Total Time Allergens: Nuts, Wheat

2 Cups Whole Wheat Flour

4 Tsp Baking Powder Nourishment Note! ½ Tsp Salt

⅓ Cup Almond Flour Whole Wheat Flour Whole wheat flour is an excellent source 4 Tbsp Cold Vegan Butter, such as Earth Balance® of fiber and key B-vitamins. A diet high in fiber is important for digestive health and 1 Cup Unsweetened Almond Milk reduces the risk of heart disease and stroke. 2 Tbsp Honey

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

For more resources, visit “A Healthier You” at meijerspecialtypharmacy.com Instructions What You’ll Need

Preheat Oven Baking Sheet Preheat oven to 450°F and line a baking sheet with parchment paper. Parchment Paper

Mix Ingredients Large Bowl Mix 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 Mixing Spoon dough comes together.

Pastry Cutter Form Biscuits On a floured surface, form into an 8”x12” rectangle Measuring Cups and cut into 8 square biscuits.

Measuring Spoons Bake Place on prepared baking sheet and bake for 12 minutes or until golden brown. Knife

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

PD Cooking Tips

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

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