Mango Salsa

I love finding ways to add flavor to a meal!  Here is a Hidradenitis Suppurativa friendly salsa that you can add to fish, a turkey burger or whatever makes YOU happy :)

***NOTE: This is not a recipe for individuals sensitive to night shades***

Ingredients
1 mango (chopped)
1/2 red bell pepper (chopped)
1/4 cup red onion (chopped)
1 jalapeno (seeded and chopped)
Fresh cilantro (chopped)
Juice from 1 lime
1 tsp extra virgin olive oil
dash of garlic salt

• Combine all ingredients and enjoy!

Mango Salsa

Mango:  Mangoes are high in antioxidants and are a great source of vitamin A and vitamin C.  In a 2013 study, mangoes were also found to reduce blood sugar levels, as well as reduce inflammation.

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. 

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.

Cilantro: Cilantro are also high in antioxidants and promotes healthy skin.  It also contains vitamin K which has been shown to decrease the risk of Alzheimer's disease.  

Lime:  Limes are high in 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.  

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.

White Wine Lemon Broccoli Slaw

I recently came across an article in one of the health magazines discussing the health benefits of broccoli slaw.  I am almost ashamed to admit, I had never even heard of broccoli slaw.  So if you are like me, broccoli slaw can usually be found at your local grocery store by the salads and pre-cut vegetables in the plastic containers.

After finding out broccoli slaw's many health benefits; especially related to Hidradenitis Suppurativa, I decided to start experimenting.  I should also add that my husband cannot stand the flavor of broccoli; however, broccoli slaw does not have that strong broccoli so I can actually get him to eat it.  Here is one of my many experiments with broccoli slaw that it is a great side dish or on-the-go snack to take to work.

Ingredients
2-3 cups broccoli slaw
1 tsp white wine vinegar
1 tsp extra virgin olive oil
Juice from 1/2 lemon
1/2 clove garlic
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp. garlic salt

• Combine all ingredients.  In a closed container, shake well.
• Refrigerate and serve.

White Wine Lemon Broccoli Slaw

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.  

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. 

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. 

Ginger Lime Coleslaw

As a Hidradenitis Suppurativa sufferer, to keep my HS in remission I have completely changed my diet.  I try to eat as natural as possible, focusing on whole foods and avoiding processed foods.  Cabbage in coleslaw has so many health benefits; however, it is usually made with mayonnaise which defeats the purpose.  I found this ginger lime coleslaw which offers so many health benefits, does not contain mayonnaise and is delicious!

Ingredients
1 bag coleslaw
2 tbsp rice wine vinegar
2 tbsp extra virgin olive oil
1 tbsp honey
1 tbsp ginger, minced
1/4 cup red onion, chopped
Juice from 1 lime
1/2 tsp sea salt

• Combine all ingredients and serve :)

Ginger Lime Coleslaw

Cabbage:  Cabbage is an anti-inflammatory and is a good source of vitamin D which helps heal skin wounds.  Cabbage also has vitamin B which will help with energy levels.  Cabbage also contains an ingredient, sulforaphane, which helps fight infection.  Cabbage is also a great detoxifying vegetable.  

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.

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. 

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.

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

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.

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.  

Spaghetti Squash

When I was first diagnosed with Hidradenitis Suppurativa, one of the most challenging foods for me to remove from my diet was pasta.  I have since learned that I can eat pasta as long as it is 100% whole wheat since I do not have a gluten allergy.  However, for health reasons I started cooking with spiralized zucchini and spaghetti squash.  One of my favorite vegetables is spaghetti squash and there are so many healthy recipes options that can be used with this vegetable.  If you have never tried preparing spaghetti sauce, you will be pleasantly surprised how easy it is to make.

Ingredients
1 spaghetti squash
1 tbsp. extra virgin olive oil
1 clove garlic, minced
1 tsp. garlic powder
Juice from 1/2 lemon
Sprinkle with garlic salt

• To soften the squash, place in the microwave for approximately 10 minutes (poke several holes around squash prior).  
• Once soft, cut the spaghetti squash in half (lengthwise).
• Remove the inner seeds, just like you would a pumpkin and discard.
• Scrape the inside on the squash with a fork.  
• In a skillet (over medium heat), add olive oil, garlic, lemon juice and spaghetti squash.
• Sprinkle garlic salt and garlic powder
• Cook until tender, approximately 5-7 minutes. 

Spaghetti Squash:  Spaghetti squash is an excellent source of vitamins and minerals.  It is an antioxidant containing both vitamin C and vitamin A.  Squash also contains vitamin B, E and K.  

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: 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.

Turmeric Garlic Cauliflower

Cauliflower is an amazing vegetable, especially for Hidradenitis Suppurative sufferers!  As an HS sufferer it is important to eat foods that will boost your immune system. You got it!  Cauliflower is one of those foods since it is loaded with antioxidants such as vitamin C and manganese.  Antioxidants serve many benefits such as increasing the amount of oxygen in your blood.  When oxygen levels are low in the blood it becomes harder for the body to get rid of toxins.  Toxins in the body can initiate inflammation and lead to several health conditions such as Alzheimer's disease, arthritis, skin conditions, just to name a few.  Due to the antioxidant properties of Cauliflower, it is an excellent detox food.  Not to mention it helps support the liver by activating enzymes which aid in detoxification.  Additionally, cauliflower has many cancer fighting properties.  Studies have even shown that combining cauliflower with turmeric may help treat prostate cancer.  It is also a good source of dietary fiber and helps with digestion.  For those that have stomach issues, the natural components in cauliflower are said to protect the stomach lining.  A couple weeks ago I did a post on the best anti-inflammatory foods.  One of the foods I posted was cruciferous vegetables and yes, cauliflower is just that.  It is part of the cruciferous family and has extreme anti-inflammatory properties.

Ingredients
Cauliflower
1/4 cup extra virgin olive oil
Juice from 1 lemon
2 garlic cloves, minced
1 tsp. ginger
1 tsp. turmeric
1/2 tsp. pepper
1/2 tsp. sea salt

• On medium heat, place olive oil, lemon juice, garlic and ginger in a skillet.  Saute for about 3-4 minutes.  Add cauliflower.  Meanwhile, in a separate dish mix together turmeric, pepper and sea salt.  Sprinkle over cauliflower.  Turn down heat to low and cover.  Simmer for about 10-15 minutes until tender.  

Cruciferous Vegetables (Cauliflower):  Cruciferous vegetables are loaded with vitamin K which help regulate our inflammatory response.  These vegetables also help with the repair of our body's tissues. Cruciferous vegetables are high in fiber which may help move toxins out of your body.  It has been suggested that diets high in fiber help prevent toxins from being discharged through the skin.  Good examples of cruciferous vegetables are cauliflower, broccoli, arugula, kale, brussel sprouts, and collard greens to name a few.  I add about a tbsp. of the Sesame Garlic Dressing to a sealed Tupperware, add raw broccoli and shake well.  It is delicious!

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!

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.  Try the Sesame Garlic Dressing!

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!

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.

Buy Now!

White Wine Pasta Salad

When I was diagnosed with Hidradenitis Suppurativa, I completely changed my diet.  One thing I absolutely avoid is white pasta!  In my opinion, eating refined white flour/white pasta has zero health benefits and can actually negatively affect your health.  The problem with this, I love pasta!  However, I have found some healthier alternatives.  I now stick with 100% whole wheat pastas or pastas made with wheat flour versus white flour.  This pasta is actually made of semolina wheat flour which is made from durum wheat.

As a reminder, everyone reacts differently to different foods.  Some people have found wheat to be a "trigger" food for them.  I have never had a problem with wheat so this is a good alternative for me.  

Ingredients
1 package veggie rotini
3 tbsp. extra virgin olive oil
1/4 cup white wine vinegar
1 red onion, chopped
1 red bell pepper, chopped
1/2 cup celery, chopped
1 1/2 tsp. garlic powder
1 1/2 tsp. garlic salt
1 tsp. pepper
1 tsp. Italian seasoning
1/2 tsp. onion powder
1/4 tsp. dried basil
1/4 tsp. dill weed

• Prepare pasta according to package.  Combine all spices in a small dish and stir together.  When pasta is cooked and drained, transfer to a large mixing bowl.  Add olive oil, white wine vinegar, onion, bell pepper and celery.  Add spice and mix thoroughly.  Refrigerate for at least 2 hours 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.

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. 

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.

Red Bell Pepper:  Red bell peppers are high in antioxidants which help boost the immune system, as well as supporting tissue health.  It is suggested that eating a diet high in antioxidants will help reduce inflammation.  Red bell peppers also contain carotenoids which help support the immune system.

Celery:  Celery contains coumarins which provides antioxidant and anti-inflammatory properties.  Celery is also high in many vitamins and minerals and helps improve 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.

Dill Weed:  Dill weed has disease preventing properties.  Dill also helps with digestion and is a good source of minerals and vitamins.

Get $5 Off Plus Get 12% Off Your Next Order!