White Wine Zucchini Pasta

When you suffer from hidradenitis suppurativa, your body is naturally in an inflammatory state.  HS sufferers have to fight to reduce inflammation in the body. Multiple studies have shown that certain foods will either increase or help reduce inflammation.  I am always looking for foods that will reduce my bodies inflammation to help keep me flare-up free.  Here is a delicious recipe that is an inflammatory response fighter!

Ingredients
1 lb boneless skinless chicken breast
4 zucchini's (spiraled) - for pasta
1/2 cup vegetarian no-chicken broth (I use the Imagine brand)
1/2 cup white wine vinegar
2 tablespoons extra virgin olive oil
1 tablespoon parsley (minced)
1 lemon (juice only)
5 garlic cloves, minced
1/4 teaspoon sea salt

• In skillet, heat 1 tablespoon olive oil, 2 garlic cloves and chicken on medium heat. 
• Add 1/4 cup vegetarian no-chicken broth, 1/4 cup white wine vinegar and juice from 1/2 lemon to chicken. 
• Sprinkle chicken with 1/8 teaspoon sea salt
• Meanwhile, in a separate skillet, heat 1 tablespoon olive oil, 3 garlic cloves, 1/4 cup vegetarian no-chicken broth and spiraled zucchini on medium heat until tender.
• Add juice from the other 1/2 lemon, parsley and remaining 1/8 teaspoon sea salt
• Once chicken is cooked through, combine all ingredients and enjoy!





 

Zucchini: Zucchini is loaded with health benefits.  To name a few, it is a good source of fiber which aids in digestion.  This fiber is called pectin, which reduces disease causing inflammation.  It is also a good source of magnesium which is known to reduce the risk of heart disease.  The potassium found in zucchini can also help lower blood pressure. 
 
White Wine Vinegar: White wine vinegar contains polyphenols an antioxidant which helps boost the immune system.  Studies have also shown that when you consume foods that are high in polyphenols you are less likely to have inflammatory diseases. 

Extra Virgin Olive Oil: Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound helps fight inflammation.  Extra virgin olive oils are also rich in antioxidants which helps boost the immune system. 

Parsley: Parsley contains natural chemicals called phytonutrients, specifically flavonoids, which help prevent unnecessary inflammation throughout the body.  The oil in parsley has been known to decrease swelling and pain.  Parsley also contains histidine, an amino acid which helps with wound healing and helps repair tissue damage.  Parsley is also high in mineral content such as magnesium and zinc.  Magnesium is a common mineral that is lacking in our bodies.  A diet deficient in magnesium can cause inflammation.  Zinc has many anti-inflammatory benefits such has helping remove substances that cause inflammation in the cells.  Parsley is also high in vitamin C which boosts the immune system.  A strong immune system helps fight inflammatory disorders. 

Lemon: Lemons are known to remove toxins from the body.  They help cleanse the kidneys and the digestive system.  They also strengthen the immune system which helps fight many illnesses.

Garlic:  Not only does garlic contain anti-inflammatory properties, garlic is what I consider a superfood.  It lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system. 

Chicken and Vegetable Soup

Is your body in need of a detox?  Maintaining a body free of toxins and free radicals just may be the key ingredient to preventing Hidradenitis Suppurative and remaining flare-up free!  Here is one of my favorite crock-pot chicken soups that will help flush the body and give you a healthy boost!

Ingredients

1 lb boneless skinless chicken breast

2 quarts vegetarian no-chicken broth (I use the Imagine brand)

1 red onion, chopped

1 cup frozen peas (most canned peas have sugar so make to read the ingredient label - peas only!)

2-3 cups broccoli

2 cups sliced carrots

2 cups sliced celery

3-4 cloves garlic

1/4 cup chopped parsley, fresh

3 tablespoons grated ginger

2 tablespoons apple cider vinegar

1 teaspoon turmeric

Salt and pepper to taste

• Combine all ingredients in a crock-pot and cook on low for 6-8 hours until chicken is cooked through.
• Break up chicken, stir and enjoy!

Red Onion:  Red onions contain quercetin which has powerful antioxidants.  Quercetin is known to act like an anti-inflammatory by releasing histamine in the body.  Onions also contain chromium which help control the blood insulin levels.

Peas: Peas are an excellent source of fiber which also helps with digestion.  Peas contain nutrients such as folate, vitamin B6 and vitamin C which are great for the skin.  Peas are also a great source for blood sugar regulation.  

Broccoli: Broccoli contains sulforaphane which helps repair damage to skin.  Broccoli is also an anti-inflammatory.  Eating broccoli has been linked to preventing Alzheimer's disease, colon cancer, arthritis and heart disease. 

Carrots:  Carrots are an excellent source of vitamin A which helps prevent acne, blemishes and may help repair damage to skin.  Vitamin A also helps assist the liver with the detoxification process.  

Celery: Celery is an antioxidant that is an excellent anti-inflammatory food.  Recent research found more than 20 anti-inflammatory compounds in celery!  

Garlic: Not only does garlic contain anti-inflammatory properties, garlic is what I consider a superfood.  It lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system. 

Parsley: Parsley contains natural chemicals called phytonutrients, specifically flavonoids, which help prevent unnecessary inflammation throughout the body.  The oil in parsley has been known to decrease swelling and pain.  Parsley also contains histidine, an amino acid which helps with wound healing and helps repair tissue damage.  Parsley is also high in mineral content such as magnesium and zinc.  Magnesium is a common mineral that is lacking in our bodies.  A diet deficient in magnesium can cause inflammation.  Zinc has many anti-inflammatory benefits such has helping remove substances that cause inflammation in the cells.  Parsley is also high in vitamin C which boosts the immune system.  A strong immune system helps fight inflammatory disorders. 

Ginger: Ginger has anti-inflammatory properties, antioxidant effects and is a natural painkiller.  Ginger is also said to help reduce the symptoms of Irritable Bowel Syndrome.  If Hidradenitis Suppurativa is linked to Alzheimer's Disease as some studies suggest, eating ginger may help protect against Alzheimer's by slowing down the loss of brain cells.  Try the Sesame Garlic Dressing!

Apple Cider Vinegar: High cholesterol is known to cause inflammation.  Apple cider vinegar not only helps regulate blood pressure, but also helps balance cholesterol.  Apple cider vinegar also has anti-bacterial properties which can help clear up skin conditions.

Turmeric:  Turmeric contains curcumin which is incredibly anti-inflammatory.  It is also a wonderful antioxidant.  And yes, another brain food!  Brain diseases, such as Alzheimer's, have been linked to lower levels of the BDNF hormone.  The curcumin in turmeric has been shown to increase the BDNF hormone which may help with brain function.

Pulled Chicken

I love a pulled chicken or pulled pork sandwich; however, finding a barbecue sauce that is not loaded with high fructose corn syrup or tons of added preservatives can be tricky.  I have tried a couple of homemade barbeque sauces that I have not been too fond of, until now. 

Hence the word 'pulled', this recipe is slow-cooked in the crock pot. 

Ingredients
Chicken breasts
1 can tomato sauce, no sugar added
3/4 cup applesauce, no sugar added
1 tbsp. garlic powder
1/2 tsp. chili powder
1/2 tsp. paprika
1/2 tsp. sea salt
1/2 tsp. pepper
1/4 tsp. red pepper flakes

• Combine all ingredients and cook on low for 6-8 hours.
• Shred chicken with a fork and serve.

I enjoyed mine with a 'Sprouted Grain Burger Bun made by Ezekiel 4:9'.  I choose to avoid all white breads, so this is a delicious alternative. 

**If you have found that you are sensitive to nightshades, this is not a good recipe for you since paprika is considered a nightshade. 

Pulled Chicken



Tomato Sauce:  Tomato sauce can be very good for you if you avoid added sugars and other additives in the ingredients.  Tomatoes contain powerful antioxidants such as lycopene which may prevent formation of free radicals.  Tomato sauce also contains another powerful antioxidant glutathione.  Glutathione helps boost the immune system and prevent disease. 

Garlic Powder:  You may be surprised to find out that garlic powder offers the same benefits of garlic.  Garlic powder is simply the powdered form of garlic.  Not only does it contain anti-inflammatory properties, it also lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.

Chili Powder:  Chili powder is high in potassium which helps with the digestive process.  Chili powder is also a great source of vitamin A which helps your body create white blood cells (leukocytes).  White blood cells help fight off infections in the body.

Paprika:  Paprika has antibacterial properties and is said to be good for skin problems caused by bacteria.  Paprika is also loaded with antioxidants and is has been reported to possess anti-inflammatory properties which may be beneficial to individuals with autoimmune or inflammatory diseases.  

Spinach and Feta Stuffed Chicken

I was recently looking through my posted recipes and I must really like stuffed chicken.  This will be my third stuffed chicken recipe.  If you are like me, you don't want to spend a ton of time in the kitchen after a long day at work.  Stuffed chicken recipes are so quick, easy and full of flavor.  Not to mention, this recipe is full of anti-inflammatory ingredients.    

Ingredients

Chicken breasts

1 tbsp. extra virgin olive oil

2 cloves garlic, minced

1/3 cup Feta cheese

1/2 tsp. basil

2 cups spinach

Sea salt and pepper to taste

For Sauce

1/2 cup chicken broth, reduced sodium

Juice from 1/2 lemon

1/2 tsp. garlic powder

1/2 tsp. oregano

1/2 tsp. Italian seasoning

1 tsp. parsley, dried

• Preheat the oven to 350 degrees.  
• On medium heat, add olive oil and garlic to a skillet.  Saute for 3-5 minutes. 
• Add spinach and basil until, cook for another 5 minutes.  Add Feta cheese, mix together and remove from heat.  
• Meanwhile, butterfly the chicken breasts
• Sprinkle each chicken breast with some sea salt and pepper.
• In a oven safe pan, sprayed with olive oil, add chicken breasts and stuff with spinach and Feta ingredients.  
• In the same skillet, add chicken broth, lemon juice, garlic powder, oregano, Italian seasoning and parsley.  Warm through and cover chicken breasts with mixture.  
• Cook for 30 minutes.

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound helps fight inflammation.  Extra virgin olive oils are also rich in antioxidants which helps boost the immune system.

Garlic: Not only does garlic contain anti-inflammatory properties, garlic is what I consider a superfood.  It lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system. 

Basil:  Basil is known to reduce inflammation and swelling.  It contains an oil eugenol which are known to have anti-inflammatory properties.  Basil is also rich in antioxidants which help support the immune system.

Spinach:  Spinach contains flavonoids which have anti-inflammatory properties as well as anti-cancerous properties.  Spinach is also a good source of Omega-3 fatty acids and vitamins such as A, K, magnesium, folate and potassium to name a few.  

Lemon: Lemons are known to remove toxins from the body.  They help cleanse the kidneys and the digestive system.  They also strengthen the immune system which helps fight many illnesses.

Oregano: Oregano contains rosmarinic which is an antioxidant.  Oregano is also a good source of fiber, vitamins such as vitamin K and minerals such as manganese.

Parsley: Parsley contains natural chemicals called phytonutrients, specifically flavonoids, which help prevent unnecessary inflammation throughout the body.  The oil in parsley has been known to decrease swelling and pain.  Parsley also contains histidine, an amino acid which helps with wound healing and helps repair tissue damage.  Parsley is also high in mineral content such as magnesium and zinc.  Magnesium is a common mineral that is lacking in our bodies.  A diet deficient in magnesium can cause inflammation.  Zinc has many anti-inflammatory benefits such has helping remove substances that cause inflammation in the cells.  Parsley is also high in vitamin C which boosts the immune system.  A strong immune system helps fight inflammatory disorders. 

Italian Chicken Roll-Up

Are you hungry?  This Italian chicken roll-up recipe is so full of flavor and quite filling.  I paired mine with a large spinach salad using the Italian dressing recipe below and some zucchini.

Ingredients
Thin chicken breasts

Inside the Chicken
Fat free Feta cheese
Portobello mushrooms (any kind)
2 bell peppers
2 cloves garlic, minced
1 tbsp. extra virgin olive oil
1 tbsp. Italian seasoning
1 tsp. basil
1 tsp. garlic power
1/2 tsp. sea salt
1/2 tsp. black pepper

On top of Chicken (Italian Dressing)
3/4 cup extra virgin olive oil
1/2 cup apple cider vinegar
1 tbsp. garlic powder
1 tbsp. onion powder
1 tbsp. Italian seasoning
1 tsp. basil
1/2 tsp. black pepper
1/4 tsp. sea salt
1 tsp. honey

• Pre-heat the oven to 425 degrees.
• In a skillet, add olive oil and sauté garlic, bell peppers, and mushrooms.  Mix in Italian seasoning, basil, garlic powder, sea salt and pepper.  Sauté until tender. 
• Meanwhile, combine all of the Italian dressing ingredients
• Spray a baking dish with olive oil.  Lay thin chicken breasts out and sprinkle with feta cheese.  Add a small amount of the mushroom, bell pepper mixture and roll up the chicken (secure with toothpick).  Top off with Italian dressing.
• Bake for 30 minutes.

Portobello Mushrooms:  Portobello mushrooms are known as anti-inflammatory nutrients.  They also contain an antioxidant known as ergothioneine which help repel disease. 

Bell Peppers: Bell peppers contain capsaicin which have antibacterial properties.  Bell peppers are also loaded with antioxidants such as vitamin C which helps boost the immune system and helps remove free radicals from the body. 

Garlic: Garlic is another superfood that lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.  Garlic also reduces joint swelling and inflammation.

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound helps fight inflammation.  Extra virgin olive oils are also rich in antioxidants which helps boost the immune system.

Basil:  Basil is known to reduce inflammation and swelling.  It contains an oil eugenol which are known to have anti-inflammatory properties.  Basil is also rich in antioxidants which help support the immune system.

Apple Cider Vinegar: High cholesterol is known to cause inflammation.  Apple cider vinegar not only helps regulate blood pressure, but also helps balance cholesterol.  Apple cider vinegar also has anti-bacterial properties which can help clear up skin conditions.

Honey: Honey contains antioxidants which help reduce the risk of some cancers and heart disease.  Honey also helps the body regulate blood sugar levels.

Lime Chipotle Chicken

Do you have Hidradenitis Suppurativa?  Have you found your trigger foods?  If not, I recommend you read my HS story and then read my posts on the elimination diet and trigger foods.  It is amazing what you can find out about the healing power of foods.

Here is a lime chipotle chicken recipe that I served with Turmeric Garlic Cauliflower and a spinach salad with homemade Lime Vinaigrette Dressing.

Ingredients
Chicken breasts
2 tsp. extra virgin olive oil
2 tsp. chili powder
1 tsp. cumin
1 tsp. sea salt
Juice from 3 limes
2 tbsp. honey
2 tbsp. sauce from chipotle chiles in adobe sauce
1 cup Quinoa

• Prepare quinoa according to package.
• Meanwhile, in a skillet, heat olive oil and chicken on medium heat.  
• In a separate dish combine chili powder, cumin, and sea salt.  Sprinkle over chicken.  
• In a separate dish combine honey, lime juice and sauce from chipotle chiles in adobe sauce.
• Once chicken is close to cooked through add sauce mixture to chicken.  Serve over quinoa.

I seasoned my quinoa with an extra 2 tsp. chili powder, 1 tsp. cumin and 1 tsp. sea salt and a little bit of the sauce mixture as well.  

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound helps fight inflammation.  Extra virgin olive oils are also rich in antioxidants which helps boost the immune system.

Chili Powder:  Chili powder is high in potassium which helps with the digestive process.  Chili powder is also a great source of vitamin A which helps your body create white blood cells (leukocytes).  White blood cells help fight off infections in the body.  

Cumin:  Cumin contains vitamin E and is known to treat skin disorders as well as boils.  This may be due to cumin being known as a detoxifying agent.  Cumin also has disinfectant properties which fight the free radicals that attack the skin. 

Lime:  Limes are high antioxidants and effective detoxifiers.  They have an antibiotic effect which helps protect against bad bacteria.  Limes have powerful digestive properties and help treat inflammatory disorders.  

Honey:  Pure honey is a good alternative sweetener because it does not contain preservatives, additives or chemicals.  Honey is an antioxidant which helps remove free radicals from the body.  Honey is also loaded with vitamins and minerals such as vitamin C, magnesium, manganese, and zinc (to name a few).  Some of these minerals have many anti-inflammatory benefits.

Quinoa: Quinoa is high in anti-inflammatory phytonutrients and minerals such as manganese and magnesium.  The anti-inflammatory properties in quinoa make it beneficial in disease treatment and prevention.  Quinoa is a complete source of protein containing all nine essential amino acids.

Greek Stuffed Chicken

Have you read my post on Parsley Tea?  If not, you should check it out because there are so many health benefits to parsley, especially those of us that suffer from Hidradenitis Suppurativa or inflammation.  This recipe is loaded with the anti-inflammatory properties of parsley along with other ingredients that help fight inflammation.  Not to mention, it is loaded with flavor and delicious!

Ingredients
Chicken breasts
Sauce
3 tbsp. extra virgin olive oil
2 tbsp. garlic powder
2 tbsp. parsley
2 tbsp. red wine vinegar
1 tsp. garlic salt
1 tsp. pepper
Juice from 1 lemon
For Stuffing
1 tbsp. extra virgin olive oil
1/2 cup Portobello mushrooms
1 red onion, chopped
2 garlic cloves, minced
1/2 can original Rotel tomato (or fresh chopped tomato)
1 tsp. parsley
1/2 cup fat-free feta

***Preheat oven to 425.

• Butterfly the chicken breasts.
• In a separate bowl, combine all the ingredients of the sauce and place chicken breasts in the sauce.
• In a skillet, heat olive oil, onion, garlic, mushrooms, and tomato over medium heat until tender.  Remove from heat and add in parsley and feta cheese.  
• Add olive oil spray to a baking dish.  Place chicken in the baking dish and stuff ingredients into the chicken breasts and seal with toothpicks.  
• Pour sauce mixture over chicken breasts.  
• Cook for 30 minutes.  

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound helps fight inflammation.  Extra virgin olive oils are also rich in antioxidants which helps boost the immune system.  Here is another example of a food that may help reduce the risk of Alzheimer's.  Try cooking with extra virgin olive oil and make sure to avoid those vegetable oils!

Garlic: Not only does garlic contain anti-inflammatory properties, garlic is what I consider a superfood.  It lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system. 

Parsley: Parsley contains natural chemicals called phytonutrients, specifically flavonoids, which help prevent unnecessary inflammation throughout the body.  The oil in parsley has been known to decrease swelling and pain.  Parsley also contains histidine, an amino acid which helps with wound healing and helps repair tissue damage.  Parsley is also high in mineral content such as magnesium and zinc.  Magnesium is a common mineral that is lacking in our bodies.  A diet deficient in magnesium can cause inflammation.  Zinc has many anti-inflammatory benefits such has helping remove substances that cause inflammation in the cells.  Parsley is also high in vitamin C which boosts the immune system.  A strong immune system helps fight inflammatory disorders.  There are many more benefits, but I think you get the point!

Red Wine Vinegar:  Red wine vinegar may help balance your blood insulin levels.  Red wine vinegar also assists with digestion allowing your body to absorb vitamins and minerals.  It is also known to help with inflammation.

Lemon: Lemons are known to remove toxins from the body.  They help cleanse the kidneys and the digestive system.  They also strengthen the immune system which helps fight many illnesses.

Portobello Mushrooms:  Mushrooms are a good source of fiber which help control blood insulin levels.  Mushrooms contain a high concentration of ergothioneine which is an anti-inflammatory.

Red Onion:  Red onions contain quercetin which has powerful antioxidants.  Quercetin is known to act like an anti-inflammatory by releasing histamine in the body.  Onions also contain chromium which help control the blood insulin levels.

Chicken with Greek Vinaigrette Marinade

A couple days ago I posted a Greek Vinaigrette Dressing.  I then used the dressing for a Quinoa with Greek Vinaigrette.  I had some extra, so I thought I would use the remaining dressing as a marinade.  Since you already have the Greek Vinaigrette Dressing pre-made, this recipe is super easy and tasty!  I even added some of the garlic from the asparagus to my chicken.

Ingredients
Chicken breasts, sliced down the middle
Greek Vinaigrette Dressing 

On the Side
Asparagus
2 tbsp. garlic
2 tbsp. extra virgin olive oil
1/2 tsp. garlic salt
1/2 tsp. pepper

• Marinate the chicken breasts in a sealed container using the Greek vinaigrette dressing.  I marinated mine overnight.  Add the chicken breasts and marinade to a skillet over medium heat.  Cook until done.  
• Meanwhile, heat garlic and extra virgin olive oil on medium-low heat.  Add asparagus to skillet and sprinkle garlic salt and pepper over asparagus.  Be careful not to overcook.  

Greek Vinaigrette Dressing:  The ingredients in the Greek Vinaigrette Dressing have anti-inflammatory properties.

Asparagus:  Asparagus has many benefits to our digestive health.  It contains a prebiotic that supports the "good" bacteria in our gut.  It is also an excellent source of zinc and vitamin B.  It provides anti-inflammatory compounds and has a strong antioxidant which helps with detoxing the body.

Garlic: Garlic is another superfood that lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.  Garlic also reduces joint swelling and inflammation.

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound reduces inflammation.  Extra virgin olive oils are also rich in antioxidants.

Chicken Scampi

Prior to being diagnosed with Hidradenitis Suppurativa, I had a magnetic recipe board on my fridge.  I would pin up little recipe label cards to display to remind me what was for dinner each day of the week.  After being diagnosed and deciding to completely change my diet, I remember sitting down looking through these cards.  It was overwhelming realizing that I could no longer cook 99% of the recipes I had.  I tried to get creative finding food substitutes.  Sometimes this worked, other times the recipe turned out horrible! My poor husband always had to be my Guinea pig!

One of my favorite recipes is chicken scampi.  However, I used to make this with tons of butter, white noodles and white bread crumbs to thicken up the sauce.  I try to avoid butter as much as possible.  I will occasionally use it for some recipes but it is few and far between.  I haven't touched white noodles since the day I changed my diet.  These refined carbohydrates can cause "bad" bacteria to grow in your gut.  Not to mention, it converts to sugar and causes a blood insulin spike which causes inflammation in the body.  I do not have a gluten intolerance and wheat is not a trigger for me, so I can eat 100% whole wheat.  It is a great source of fiber and manganese.  Depending on who you ask, it is a whole grain which digests slower minimizing the blood insulin spike which fights inflammation.  To make sure you are not getting the "unhealthy" wheat make sure it says 100% whole wheat.

I serve this with a heaping spinach and kale salad and use one of my homemade salad dressings.  As an HS sufferer, you have to make sure you get your greens!

Ingredients
100% whole wheat angel hair pasta
Chicken breasts, chopped
1/4 cup vegetarian no-chicken broth
1/4 cup extra virgin olive oil
3 garlic cloves, minced
1 tsp. garlic salt
1 tsp. garlic powder
Juice from 1 1/2 lemons
Capers to tastes (optional)

• Cook angel hair pasta according to package and drain.  Meanwhile, add 1/8 cup olive oil to skillet on medium heat.  Add garlic and cook for about 2 minutes.  Add the chopped chicken and 1/4 cup no-chicken broth, sprinkle 1 tsp. garlic salt over chicken.  Add juice from 1 lemon and cook.  When 3-4 minutes are remaining add capers to taste. 
• Add 1/8 cup olive oil, juice from 1/2 lemon and 1 tsp. garlic powder to angel hair pasta and stir.  Once chicken is cooked through add mixture to pasta.  Stir well and serve. 

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound reduces inflammation.  Extra virgin olive oils are also rich in antioxidants.

Garlic: Garlic is another superfood that lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.  Garlic also reduces joint swelling and inflammation.

Lemon: Lemons are known to remove toxins from the body.  They help cleanse the kidneys and the digestive system.  They also strengthen the immune system which helps fight many illnesses.



Side Note:  I absolutely love my Lemon Juicer I use it for any recipe that calls for the juice of a lemon or lime.

Soba Noodles with Edamame and Ginger Sauce

To put your Hidradenitis Suppurativa into remission it is extremely important to change your diet.  Personally, I focus on foods that are high in antioxidants to help eliminate toxins from my body.  I also focus on foods with anti-inflammatory properties.  I believe that there are certain foods that will actually trigger your HS flare-up.  So, the most important thing about changing your diet is trying to isolate your "trigger" food/foods. Unfortunately, there is not one specific trigger food that triggers a flare-up in all of us.  Everyone is different and results may vary.  Some individuals have found their trigger foods to be wheat and/or soy.  If you are not wheat or soy sensitive, this is a great dish.

Ingredients
Soba Noodles
Chicken Breast, chopped
1 cup Edamame or Lima Beans
1 tbsp. Extra Virgin Olive Oil
3 tbsp. Toasted Sesame Oil
2 tbsp. Ginger, minced
2 tbsp. Rice Wine Vinegar
1 tbsp. Apple Cider Vinegar
2 cloves or tbsp. Garlic, minced
1 tsp. garlic salt
1 tsp. pepper
1 tbsp. Low Sodium Soy Sauce
1/4 tsp. red pepper flakes

• Add olive oil to a skillet and cook chicken on medium heat.  In a separate bowl combine sesame oil, ginger, rice wine vinegar, apple cider vinegar, garlic, garlic salt, pepper, soy sauce and red pepper flakes.  Add ginger sauce mixture to chicken.  Right before the chicken is cooked completely, add edamame or lima beans for approximately 3-5 minutes.
• Meanwhile, cook Soba noodles according to package.  
• Once chicken is done and noodles are drained, combine all ingredients, mix and serve.    

Soba Noodles:  Soba noodles are made from buckwheat flour and wheat flour which is a healthy alternative to noodles made from white flour (make sure you read the ingredients, less is better).  Buckwheat is high in Rutin which is a bioflavonoid.  Bioflavonoids are strong antioxidants which help fight off free radicals responsible for diseases.  

Lima Beans:  Lima beans are a good source of manganese which help regulate blood insulin levels and can serve as an antioxidant and anti-inflammatory.  Lima beans also contain copper which also act as an antioxidant which help prevent health issues.  

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound reduces inflammation.  Extra virgin olive oils are also rich in antioxidants. 

Sesame Oil: Increased blood glucose levels can cause inflammation.  Sesame oil has been known to lower blood sugar levels which in turn can reduce inflammation.  This is another reason why sesame oil is said to have anti-inflammatory properties.  The antioxidants in sesame oil also benefit the skin.

Ginger: Ginger has antioxidant effects, anti-inflammatory properties and is a natural painkiller.

Rice Wine Vinegar:  Rice wine vinegar helps with blood sugar levels in the body.  It is also believed that rice wine vinegar increases the body's ability to absorb nutrients.  

Apple Cider Vinegar: High cholesterol is known to cause inflammation.  Apple cider vinegar not only helps regulate blood pressure, but also helps balance cholesterol.  Apple cider vinegar also has anti-bacterial properties which can help clear up skin conditions.

Garlic: Garlic is another superfood that lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.  Garlic also reduces joint swelling and inflammation.

Red Pepper Flakes:  Crushed red peppers contain polyphenols which are serve as an antioxidant.  Studies have shown that the antioxidants present in crushed red peppers have help prevent oxidative diseases and help to reduce inflammation.  

Refined Carbohydrates, Inflammation and Hidradenitis Suppurativa

Refined carbohydrates are broken down quickly into simple sugars.  When this process happens it causes a spike in our blood insulin levels.  When our blood insulin levels rise, our body's natural response is inflammation.  Simply put, refined carbohydrates are known to cause inflammation.  Examples of refined carbohydrates are white flour, white breads, and white pastas.

As a Hidradenitis Suppurativa sufferer it is important to avoid the foods that will cause inflammation.  More importantly, finding foods that will have the reverse affect such as anti-inflammatory foods can prevent future flare-ups.

When I was first diagnosed with HS, I realized I was going to have to change 95% of my recipes.  I used to use a lot of white flour, white breads and absolutely loved white pastas.  It's amazing the substitutes you can find without jeopardizing flavor.  Here is a recipe I made last night.  It turned out delicious!!!

Chicken in Garlic Sauce

Ingredients
4 thin chicken breasts
1 tbsp. organic extra virgin olive oil
4 cloves garlic, minced
1/4 cup white wine vinegar
2 cups organic free range chicken broth, low sodium
3 tbsp. brown rice flour
1tsp. tarragon
1 container sliced baby Portobello mushrooms
(to purchase any of these ingredients see below)

• Heat olive oil on medium heat, add 1 clove of minced garlic and cook for 2 minutes.  Add the chicken breasts and 1/4 cup chicken broth until chicken is cooked through.
• Meanwhile, in a separate pot, add a dash of olive oil and 3 cloves garlic and cook for 2 minutes on medium heat.  Add white wine vinegar and 1 3/4 cup chicken broth and cook on medium heat for another 2 minutes.  Add brown rice flour (to thicken), tarragon and mushrooms, simmer for 15 minutes, stirring occasionally. 
• Combine garlic sauce mixture with the chicken. 
• I served my chicken in garlic sauce with asparagus and roasted red potatoes.  YUMMY!!

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound reduces inflammation.  Extra virgin olive oils are also rich in antioxidants. 

Garlic: Garlic is another superfood that lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.  Garlic also reduces joint swelling and inflammation.

White Wine Vinegar: White wine vinegar reduces the glycemic index of food which helps regulate blood insulin levels.  With the proper diet, white wine vinegars may help fight inflammation.   

Brown Rice Flour: Brown rice flour is an excellent source of the mineral selenium.  Selenium has been known to boost the immune system fighting bacterial and viral infections.  It aids in healing of the skin and helps prevent cellular damage.   

Tarragon:  Tarragon is a good source of iron which helps produce red blood cells carry oxygen to the tissue.  When inflammation occurs in our bodies red blood cell production can decrease.  Tarragon can also help stabilize metabolism.

Mushrooms:  Mushrooms are a good source of fiber which help control blood insulin levels.  Mushrooms contain a high concentration of ergothioneine which is an anti-inflammatory.