Eating healthy is an important part of managing your psoriatic arthritis. Planning and preparing your meals ahead of time can be extremely helpful in making smart food choices. Try these delicious ideas for a week’s worth of healthy mid-day meals.
Burrito Bowl With Yogurt Lime Dressing — This dish will satisfy any Mexican food cravings without the high-sodium content in take-out. It can be eaten warm or cold.
Creamy Lime Dressing:
- 1/2 cup plain Greek yogurt
- Juice from 1/2 lime
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 bag instant rice, cooked (not family size)
- 1 small can whole kernel corn
- 1 cup black beans (rinsed)
- 1 red bell pepper, chopped
- 1 cup grated pepper jack cheese
- 1 avocado, sliced
- In a small bowl, whisk together yogurt, lime juice, salt, and pepper. Set aside.
- Split the rice between two bowls or to-go containers. Top with the corn, black beans, and chopped pepper. Sprinkle the cheese on top. Split the avocado slices between the two lunches.
- Drizzle the creamy lime dressing over the burrito bowls. Refrigerate until ready to eat.
Crispy Tuna Lettuce Wraps — Fatty fish, such as mackerel, herring, sardines, tuna, and salmon, are rich sources of omega-3 fatty acids. Omega-3s are known to fight inflammation. Tuna sandwiches can be soggy by lunchtime, but these will be fresh and crisp every time.
- 1 small can solid white tuna in water
- 1 Tablespoon green onion, chopped
- 2 Tablespoons pickle, chopped
- 1/4 cup bell pepper, chopped
- 1 Tablespoon cilantro, chopped
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- dash lemon juice
- 2 Tablespoons mustard
- 1 Tablespoon mayonnaise
- 4 large leaves romaine lettuce, washed
- Open the tuna and drain out the liquid. Add the tuna to a bowl.
- Add in the onion, pickle, pepper, cilantro, salt, and pepper to the tuna. Stir gently. Add the mustard and mayonnaise and mix together. Add enough lemon juice to make the tuna mixture moist enough for the wraps (depending on how much water you drained from the tuna, you may need to adjust the amount of lemon juice you add).
- Store the tuna salad in an airtight container and refrigerate until lunch.
- Gently wrap the lettuce leaves in a plastic bag lined with a paper towel until ready to use.
- When you are ready, top the lettuce leaves with the tuna salad and enjoy.
Tropical Sunrise in a Jar — One-quart canning jars make great to-go containers for lunch smoothies. The pineapple in this smoothie contains the enzyme bromelain that is known to reduce inflammation.
- 1 cup orange juice
- 1/2 cup frozen pineapple
- 1/2 cup frozen mango
- 1 dash lime juice
- 1 dash lemon juice
- 1 teaspoon chia or flax seeds
- Pour orange juice in a blender. Add pineapple and mango. Add the lime juice, lemon juice, and seeds. Blend until well mixed. Pour the smoothie in a one-quart jar. Seal it with a lid and refrigerate until lunch time.
Sesame Shrimp Peanut Noodles — Another source of inflammation-fighting omega-3 fatty acids are nuts. This dish contains peanut butter. Peanuts are a rich source of protein and antioxidants. This dish is usually served cold.
- 1/4 cup creamy all-natural peanut butter
- 1/4 cup sweet chili sauce
- 1/2 teaspoon soy sauce
- 1/2 Tablespoon lime juice
- 1 garlic clove (minced)
- 1 Tablespoon chopped cilantro
Shrimp and noodles:
- 1/2 tsp olive oil
- 1 dozen large shrimp
- 1 Tablespoon sesame seeds
- 2 servings cooked noodles (can choose from angel hair pasta, fettuccini, spaghetti)
- 1 carrot peeled and chopped
- 1/2 bell pepper, chopped
- 1/2 cup cooked peas
- Make the peanut sauce by whisking together the peanut butter and the remaining sauce ingredients in a bowl. Set aside.
- In a medium hot skillet, add the olive oil. Then add the shrimp and sesame seeds. Cook about one or two minutes on each side or until shrimp begin to turn pink.
- Mix the cooked shrimp, noodles, and vegetables together. Gently add in the peanut sauce and mix together. Refrigerate until cold.
Greek Yogurt Pancakes — The National Psoriasis Foundation recommends taking probiotics to reduce inflammation. Probiotics can also be found in foods such as yogurt. With this recipe you can get probiotics from the yogurt plus antioxidants from the blueberries. And who said you can’t eat pancakes at lunchtime?
- 1 single-serving container Greek yogurt (any flavor)
- 1 egg
- 1/2 cup flour
- 1 teaspoon baking soda
- 1 cup blueberries
- 2 Tablespoon oil
- Butter or honey for topping
- Mix the yogurt and egg together. In a separate bowl, mix the flour and baking soda.
- Add the yogurt mixture to the flour mixture and stir gently.
- Spoon batter into individual pancakes into a preheated skillet, coated with oil.
- Top each pancake with blueberries.
- Turn pancakes over when they begin to bubble and then cook about one minute on the other side.
- Let the pancakes cool on parchment paper or on a rack. Separate the pancakes using wax paper and place in a sandwich bag or to-go container. Freeze until ready to use. When ready to eat, microwave about one minute or until warmed through.
- Top with butter or honey.
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Tracy Davenport, Ph.D., is a freelance health writer and the C.E.O. of Tracy’s Smoothie Place. She serves as the expert on a weekly radio show about health and wellness and is the author of Making Life Better for a Baby with Acid Reflux and multiple articles about the cost of caregiving. Learn more about Tracy and what healthy living services and products she can offer on her website. She can also be found on Twitter and Instagram @drinksmoothies.