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 –––– –––– Vegetables ––––
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 Pumpkin
Jackfruit Watermelon Butternut squash Radish
Kiwi Carrots Scallions
Cauliflower Spinach
Cucumber Summer squash
Corn Sugar snap peas
Eggplant Spaghetti squash
Garlic Tomato
Green beans Zucchini
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 Vegetable 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