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Hearty and Nutritious

Recipes to warm you up without weighing you down.

It is that time of year. So much of the country now finds itself brushing a morning dusting of snow from the windshield or piling summer clothes into boxes in the back of the closet to make room for sweaters and half-zips.

We wanted to do our part to keep you feeling warm and cozy all winter long, so we pulled out two recipes from our Healthy Eating Guide for Psoriatic Disease. You can get your own free copy of this beautifully photographed guide and recipe booklet where you will find information on foods with anti-inflammatory properties as well as a number of recipes gathered from the community and reviewed by a registered dietitian.

Remember, no food can cure disease, including psoriasis and psoriatic arthritis. Before you make any changes to your diet, consult with your health care provider.

CHICKEN STEW

SERVINGS: 4

240 CALORIES | 35 GRAMS PROTEIN

Servings and nutritional values are approximate. Fits into a calorie-controlled meal plan for weight loss.

INGREDIENTS

  • 4 boneless, skinless chicken breasts
  • ½ onion (chopped)
  • 1 teaspoon pepper
  • 7 carrots, peeled and cut on the diagonal
  • 8 celery stalks, cleaned and cut into 1” diagonal pieces 3 cups chicken broth (homemade is best)
  • 1 cup dry white wine (optional)
  • 2 tablespoons thyme

INSTRUCTIONS

  1. In a large skillet, brown the 4 chicken breasts using a cooking spray and sprinkle with pepper.
  2. Brown the onion with the chicken.
  3. Add chicken and onion to a slow cooker.
  4. Add broth, white wine, and vegetables to the slow cooker.
  5. Cook on high for 4-5 hours.
  6. Season to taste and serve warm.

INGREDIENT BENEFITS

Skinless chicken contains much less fat than chicken with the skin still on. Carrots are loaded with beta carotene, which is an essential precursor to vitamin A.

 

GRILLED CAULIFLOWER

SERVINGS: 2

200 CALORIES | 6 GRAMS PROTEIN

6 GRAMS FIBER

Servings and nutritional values are approximate. Good for weight management and heart health.

INGREDIENTS

  • 1 large head of cauliflower
  • 2 tablespoons olive oil
  • 2 lemons (zest and juice)
  • 2 cloves of garlic (finely minced)
  • Pinch of sea salt
  • Fresh or dry parsley to garnish

INSTRUCTIONS

  1. Cut the cauliflower into thick slices
  2. (about ½ of an inch thick).
  3. In a small bowl, stir together olive oil, lemon zest and juice, and garlic to make a sauce.
  4. Heat grill to medium (about 350 F).
  5. Brush one side of cauliflower slices with sauce and sprinkle with salt.
  6. Place the brushed side down on the hot grill.
  7. Brush the top side with the rest of the sauce and sprinkle with salt.
  8. Cover the grill and cook 5-6 minutes until the bottom begins to char.
  9. Flip the slices, re-cover the grill, and cook an additional 5 minutes or until the cauliflower is tender.
  10. Remove from grill and sprinkle with parsley.

INGREDIENT BENEFITS

Cauliflower provides a good source of fiber. Olive oil contains antioxidants called polyphenols as well as vitamins A, D, E, and K to help fight inflammation.

 

Recipes reviewed for the NPF Healthy Eating Guide by: Danielle L. Baham, M.S., R.D., senior dietitian, UC Davis Comprehensive Cancer Center

Photos by Jaime Green

3 Healthy and Simple Recipes

These easy-to-make meals taste great.

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