Recipes that are awesome for eczema sufferers
Certain foods don’t cause eczema, but there are foods which can make it worse, as well as food which makes it better.
Often eczema sufferers get flare-ups when they eat certain foods and they need to look at eczema diet for adults which may hold the key it easing their itching.
Everyone reacts differently to certain foods, there is no one diet that works for everyone. This is very often the way with eczema; that pesky little condition reacts differently to things for everybody. That’s why we wrote this article, recipes that are awesome for eczema sufferers. We hope it helps you
Some of the regular food culprits causing problems can include:
- Cow’s milk products
- Gluten, such as wheat, rye, and barley
- Anything high in processed sugar
- Some chemical preservatives
- Food that is high in trans-fats
Some people also react allergically to things like shellfish, soy, and nuts. We wrote a helpful article on this subject: Foods that make you itch, it’s worth a read as it gives you some great advice to get allergy food tested. This is so important in identifying foods that cause you to flare-up. You need to identify them and eliminate them from your diet.
Foods that are good for your eczema
There are foods and food groups which if we eat them regularly can reduce our chances of getting eczema as well, which include:
- Probiotics and live cultures including yogurt, miso, kimchi, pickles, and some cheeses
- Foods that are high in Omega-3 fatty acids including oily fish, nuts and avocados
- Foods that are high in antioxidants including green tea, broccoli, and blueberries
- Fruit and vegetables that are high in quercetin which includes apples, spinach, cherries and kale
- Any fruit and vegetables that have a good water content
In general, diets that are low in cow’s milk and gluten-based products, and that are high in fruit, vegetables, and healthy oils, brown grains and proteins are on the right track for eczema sufferers. It is also best if you make your own fresh food or eat food that is as unprocessed as possible, and avoid sugars and trans-fats, as well as drinking lots of water.
There are a number of fantastic books containing recipes for eczema sufferers, and you can also look for books that are about paleo eating or the Mediterranean diet.
Have you ever considered having a food allergy test? It’s one thing that I wished I had done earlier in my life. It would have saved years of suffering. You can see your Doctor for a test or buy a home Food allergy test. Becareful which type of test you get. The better test kits will cover over 50 different Strands of foods. The one below is highly recommended which tests for over 300+ foods and enviromental allergies.
5Strands Affordable Testing provides a simple HAIR analysis test that tests for food and environmental substances that cause non-IgE mediated reactions, known as INTOLERANCES. Reactions have a delayed onset with symptoms appearing several hours or days after ingestion or exposure and lasting a longer period of time. Common symptoms include eczema, bloating, diarrhea, constipation, and in more severe cases, pain, inflammation or weight problems.
Our simple, non-invasive testing can quickly identify if your body is intolerant to over 650 food and environmental items. We can also test for metal/minerals and nutritional deficiencies. Our list of items tested is the most comprehensive of any test on the U.S. market today. This screening tool can help you make the dietary, environmental and lifestyle changes necessary to allow your symptoms to improve.
5Strands Affordable Testing scans your hair sample (10-15 strands) using bio -resonance technology and provides an extensive, easy-to-understand report. You can expect to receive your results (via email) within 5 – 7 days after the sample’s arrival at the processing center.
Be aware that IgE (Immunoglobulin E) allergies, which are caused by the body’s immune system, are NOT tested for by 5 Strands Affordable Testing. This type of reaction, which represents only 2% of all allergic reactions, occurs within minutes of ingestion or exposure. Common symptoms range from hives, rash and swelling of the lips or face to swelling of the throat, wheezing, sudden shortness of breath and other potentially life-threatening reactions. IgE-mediated allergies are diagnosed through a blood test or skin prick test by healthcare professionals.
Here are some great recipe ideas for eczema sufferers
Blend together 1 cup chopped watermelon, ½ cup chopped pineapple, a handful of fresh or frozen blueberries and raspberries and a handful of baby spinach.
Blend together 1 cup natural yogurt, 1 banana, ½ cup fresh or frozen mango, and a drizzle of pure maple syrup.
Lightly heat olive oil and chopped garlic, then cook chopped mushrooms and halved cherry tomatoes. Cool slightly, then pop in a bowl with a handful of baby spinach, 1 cup cooked broccoli and some chopped gouda cheese. Drizzle with more olive oil, a squeeze of lemon juice, and salt and pepper.
You could also add a tin of salmon or sardines, or if you don’t have a problem with eggs, then add a chopped boiled egg to this is lovely too.
Sweet potato toast
Slice sweet potato into one-centimeter thick slices longwise. Grill these for around five minutes in a sandwich press (or you can pop them your regular toaster on high a couple of times), until they feel cooked through, then add one of the following toppings:
- Mashed avocado and sliced tomato
- Cottage cheese, smoked salmon, salt and pepper
- Almond butter and sliced banana
- Blueberries and honey
In a blender combine 1 cup of oats, ½ cup almond milk, 1 ripe banana, 1 tablespoon each of baking powder, apple cider vinegar and pure maple syrup. Then use this batter to make pancakes, top them with more banana, honey and blueberries.
Or make a compote of warmed apple and cinnamon, and top them with that instead.
(If you have a problem with nuts you could substitute the almond milk for goat’s milk, rice milk or soy milk)
Make a homemade miso soup with 4 cups water, 1 cup chopped Asian greens, ¼ cup chopped tofu (leave this out of you have a problem with soy), 3-4 tablespoons miso paste, 1 cup sliced carrots, ½ cup chopped green onion and a handful of soba noodles. Simmer all together until everything is cooked.
Start with cooked brown rice or quinoa, then add salad ingredients as you like, such as chopped avocado, chopped cherry tomatoes, tinned chickpeas, sliced cucumber, chopped capsicum, chopped baby spinach or kale, crumbled feta. Dress with balsamic vinegar, olive oil and salt and pepper.
If you are eating nuts some chopped almonds or cashews go nicely with this too. You could also add smoked salmon, tinned tuna or cooked chicken.
Grill a seasoned lamb backstrap on both sides (around five minutes each side) until medium, then rest for five minutes and slice thinly. Make a salad of baby spinach, cherry tomatoes, red capsicum, sliced cucumber, and steamed asparagus. Top with the sliced lamb. Mix a dressing of almond butter, sweet chili sauce, and plain yogurt, then drizzle this over the top and serve.
Slice sweet potato into chip size, mix with salt and pepper, garlic powder and onion powder, then roll in olive oil. Roast in a hot oven until cooked through and crispy.
Make caramelized kimchi by heating kimchi (Korean sauerkraut, fresh from the deli) in a pan with a drizzle of honey, soy sauce and a little olive oil.
Top the fries with the caramelized kimchi, drizzle with plain yogurt, then top with chia seeds, spring onions, and coriander.
Mix 500g chicken mince with 1 grated zucchini, 30g parmesan, a dollop of sweet chili sauce and ½ cup gluten-free breadcrumbs (or natural cornflakes), and mixed seasonings such as onion powder, garlic powder, salt and pepper. Roll into balls and fry until cooked through, then serve with roasted beetroot and fresh sauerkraut from the deli.
As an alternative meatball mix use 500g pork mince with 2 grated apples, ½ cup gluten-free breadcrumbs and add cinnamon to the mixed seasoning.
On a roasting tray mix chopped vegetables such as sweet potato, cauliflower, broccoli, capsicum, zucchini, asparagus, mushrooms, or parsnips with olive oil, salt and pepper, and a sprinkle of herbs or spices of your choice. Roast, and eat warm or cold, as a salad or a side.
Salmon and couscous
Roast salmon in olive oil and oregano, then serve with wholewheat couscous and any mix of salad or roast vegetables.
Cauliflower Fried ‘Rice’
Chop one head of raw cauliflower into florets, then pulse in a food processor until it is a similar size to rice. Sauté ginger and garlic in coconut oil, then add cauliflower, soy sauce, and mixed vegetables and Asian greens of your choice. Stir-fry until the vegetables are cooked, adding small amounts of hot water as needed to keep the pan from sticking. Add chopped coriander to serve.
You could add cooked roast chicken or strips of stir-fried beef to the dish to serve.
Spicy chicken and mango salad
Rub chicken thighs in a mix of spices such as onion powder, garlic powder, paprika, salt, and pepper, and leave for half an hour to infuse. Oven bake or shallow fry the chicken until cooked through. Serve with a salad of julienned carrots, sliced mango, sliced cucumber, diced yellow capsicum and baby lettuce, drizzled with the juice of the mango, lime juice and salt and pepper.
Slow beef stew
Chop 500g rump steak into 2cm cubes. Heat coconut oil, then sauté chopped onion, garlic, salt and pepper, and the beef until brown. Add ½ cup red wine, a good slosh of soy sauce and a squeeze of lemon juice, plus chopped thyme and rosemary and fennel seeds and four cups of stock, then slow cook for 2 hours. Add chopped vegetables such as carrots, sweet potato and parsnips, then cook for another hour, then serve.
More great recipes available from AMAZON with these awesome recipes books written with eczema sufferers in mind CLICK HERE
Poached pears and apples
Peel and slice 2 apples and 2 pears in half, then lay slices face down in a roasting tray. Drizzle with ¼ cup pear juice (or red wine!), as well as a good dollop each of honey and coconut oil, then roast them for 30 minutes in a medium oven. Top with plain yogurt, a drizzle of pure maple syrup and a handful of chopped salted pistachios.
Chocolate Almond Dip
Whisk together 1 cup plain yogurt, ½ cup almond butter, 1/3 cup choc-hazelnut spread, and 1 teaspoon each of honey and vanilla essence. Serve this dip with sliced fruit such as bananas, pears, apples and strawberries.
Apricot Bliss Balls
Soak 200g dried chopped apricots with 2 tablespoons of white chia seeds and ½ cup orange juice. Then add this to a food processor with 10 dates, ¾ cup oats, ½ cup grated carrot, 2 tablespoons shredded coconut and a pinch of cinnamon. Pulse until combined, then roll the mix into balls, then roll these in more coconut.
Dark Chocolate Bliss Balls
In a food processor, combine 2 ½ cups chopped dates, 1 cup dark chocolate cocoa powder, 1 cup shredded coconut and 1 teaspoon cinnamon. Pulse until moist, adding maybe 4 tablespoons hot water to get the consistency right. Roll the mix into balls, and then toss these in desiccated coconut.
For more detail on specific foods that can be good or bad, see our first article on this topic here https://oureczemastory.com/food-to-avoid-eczema/
Eczema Diet Books
We hope that you found some information or tips in this short article to help control your eczema. I myself have to carefully monitor what I eat as it can have a drastic effect on my skin. Too much sugar and I itch like crazy and get hot.
And can you beleive it Beer makes me itch, sneeze and flare-up. Beer of all things. Arrrrrgh!
Good luck identifying which food doesn’t agree with your skin and have a go at making some lovely nutritious and eczema friendly recipes.
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