Did you know that your diet and nutrition can play a major role in managing, controlling and ultimately clearing your eczema (atopic dermatitis)?
If your Family Doctor or Dermatologist, dismisses, respectfully listen but take it with a grain of salt.
If you are skeptical about if nutrition can really play a factor, then it’s time we experiment.
When clearing my skin of eczema and topical steroid withdrawal, nutrition did all the heavy lifting.
How do you expect the body to repair itself when we don’t give it the right vitamins and minerals?
By incorporating eczema-friendly recipes, you can help reduce eczema inflammation, promote healthy skin and help your overall health.
Today, I am going to share 7 mouthwatering eczema diet recipes that are not only delicious but also rich in nutrients that support healthy skin.
Let’s eat!
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Before We Start…
When we hear eczema diet recipes, we automatically assume a restrictive diet.
You start to worry that you might need to change your entire lifestyle.
But let me tell you, that is false!
I’ve done the paleo diet, vegan diet and everything else you can think of.
But this is the mindset to have…
The whole foods I eat will help my body repair itself.
The healthy food I eat will help me repair my skin condition.
You can still eat the foods you want but we need to make healthier swaps.
The way to do this is a gentle approach.
Not to overhaul your entire fridge, pantry and life overnight.
This is what I teach my clients in my 1:1 XZMA Coaching Program.
I even create them a customized meal plan!
If you’ve had allergic reactions in the past to any of the dishes below, please avoid them!
If this list contains one of your food allergies, find alternative swaps!
7 Eczema Diet Recipes
1. Roasted Salmon with Quinoa and Steamed Vegetables
This is one of my favorite eczema diet recipes!
It’s easy to cook and when paired with your favourite vegetables, it’s a very comforting & nourishing food to help your body.
For this recipe, coat a salmon fillet with coconut oil, sprinkle with salt and pepper, and roast in the oven until cooked.
Serve it with a side of quinoa, a whole grain rich in fiber and minerals, along with a colorful medley of steamed vegetables.
This dish is not only tasty but also packed with nutrients that can help soothe eczema-prone skin.
Benefits of Salmon for Eczema:
- Salmon is an excellent source of omega-3 fatty acids, which have anti-inflammatory properties.
Benefits of Quinoa for Eczema:
- Quinoa is a whole grain rich in fiber, minerals and a decent protein source
Benefits of Steamed Vegetables for Eczema:
- Vegetables are loaded with trace minerals such as calcium, potassium, selenium, iodine, etc
- All these are needed to help the body repair itself
2. Baked Sweet Potato Fries
Okay, this is one of the easy recipes of them all.
Swap traditional fries with a healthier alternative using sweet potatoes.
Slice sweet potatoes into thin strips, toss them with a little olive oil, paprika, and a sprinkle of sea salt.
Bake them in the oven until crispy.
Enjoy these guilt-free fries as a tasty side dish or snack.
Benefits of Sweet Potatoes for Eczema:
- Sweet potatoes are rich in beta-carotene, which can help reduce inflammation and promote skin healing.
3. Turmeric-Ginger Carrot Soup
Turmeric and ginger are known for their anti-inflammatory properties.
In a pot, combine grated carrots, turmeric powder, grated ginger, vegetable broth, and a pinch of salt.
Simmer until the carrots are tender, then blend until smooth.
This vegan option, is a flavorful soup that not only soothes inflammation but also provides essential vitamins and minerals for overall skin health.
If you want, you can also make this with bone broth.
The most important thing though this is an excellent soup to support and boost your immune system.
Benefits of Turmeric for Eczema:
- the active ingredient in turmeric, curcumin is both a powerful antioxidant and anti-inflammatory
Benefits of Ginger for Eczema:
- Helps the digestion process so your body can remove toxins faster
Benefits of Carrots for Eczema:
- High source of antioxidants due to the carotenoids that are found in carrots and other orange coloured vegetables
Eating a soup like this can definitely help with your eczema flares.
4. Lentil Curry Over Rice with a Side of Vegetables
If you are stressing about how to cook this nutritious dish, don’t worry, I’ll give you the exact instructions on how to cook this below:
- Gather your ingredients:
- 1 cup dried lentils
- 1 tablespoon oil (such as olive or coconut oil)
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 can coconut milk or a carton of rice milk
- Himalayan salts and pepper to taste
- Cooked rice (white or brown rice)
- Assorted vegetables (such as steamed broccoli or sautéed spinach) for the side dish
- Cook the lentils:
- Rinse the lentils under cold water, then place them in a pot with water.
- Bring to a boil, then reduce the heat and simmer for about 20-25 minutes until the lentils are tender.
- Drain any excess water and set the cooked lentils aside.
- Prepare the curry:
- Heat oil in a large skillet or saucepan over medium heat.
- Add the diced onion and minced garlic, sautéing until they become translucent and fragrant.
- Stir in the curry powder, cumin, and coriander, cooking for another minute to release their flavors.
- Add the coconut milk:
- Add the coconut milk (or rice milk) to the skillet.
- Stir well to combine all the ingredients.
- Season with salt and pepper to taste.
- Simmer the curry:
- Reduce the heat to low and let the curry simmer for about 15-20 minutes, allowing the flavors to meld together.
- If needed, add a splash of water or more coconut milk to achieve your desired consistency.
- Prepare the side dish:
- While the curry is simmering, cook your rice according to the package instructions.
- Prepare your choice of vegetables as a side dish. You can steam broccoli, sauté spinach, or choose any other vegetable you prefer.
- Serve and enjoy:
- Place a serving of cooked rice on a plate or bowl.
- Ladle the lentil curry over the rice, ensuring a generous amount of sauce and lentils.
- Add a portion of the side vegetables to your plate.
- Garnish with fresh herbs, such as chopped cilantro or parsley, if desired.
Benefits of Lentils for Eczema:
- High in protein which helps rebuild your skin
- Rich in fiber to support your digestive system
5. Baked or Roasted Chicken and Vegetables
I’ve got another easy recipe for you. You are just on fire, aren’t you man ????!
Note: when buying animal protein, try to buy organic pasture raised as much as possible. When the animal eats a high quality diet and lives a high quality life, they are exposed to less toxins and chemicals.
Less toxins and chemicals in our animal protein means our bodies don’t have to work extra hard to process them.
Instructions:
- To cook Baked Chicken and Vegetables, start by preheating your oven to 425°F (220°C).
- Season organic pasture raised boneless, skinless chicken breasts with salt, pepper, and your choice of herbs or spices.
- Place the chicken on a baking sheet lined with parchment paper.
- Toss a variety of vegetables, such as bell peppers, zucchini, and carrots, with olive oil, salt, pepper, and any desired seasonings.
- Arrange the vegetables around the chicken on the baking sheet.
- Bake for approximately 25-30 minutes or until the chicken is cooked through and the vegetables are tender.
- Serve the flavorful and wholesome baked chicken and vegetables as a complete meal on its own or alongside rice or a salad.
- Enjoy these nutritious foods packed with vitamin and minerals to help rebuild your skin and body!
6. Quinoa Stir Fry – Meat Optional
This healthy recipe is not only delicious but easy to make!
Instructions:
- To make a vegetarian Quinoa Stir Fry, start by cooking quinoa according to the package instructions and set it aside.
- Heat some oil in a large skillet or wok over medium heat.
- Add minced garlic and chopped green onions, sautéing until fragrant.
- Add your choice of colorful vegetables like bell peppers, broccoli florets, carrots, and snap peas.
- Stir-fry the vegetables until they are tender-crisp.
- In a small bowl, whisk together coconut aminos (a healthier version of soy sauce) and a touch of honey.
- Pour the sauce over the vegetables and stir to coat.
- Add the cooked quinoa to the skillet and toss everything together until well combined.
- Feel free to add additional seasonings or spices like ginger or red pepper flakes for added flavor.
- Serve the delicious vegetarian quinoa stir fry as a wholesome and satisfying meal.
7. Red Roasted Pepper Sauce Chickpea Pasta
This recipe is a great way to have pasta but in a little bit more eczema friendly way.
It doesn’t use tomatoes, which is a trigger for quite a few eczema sufferers, including me.
It’s also gluten free!
Instructions:
- To make Red Roasted Pepper Sauce, start by roasting red bell peppers in the oven until the skins are charred and blistered.
- Remove the peppers from the oven and let them cool slightly before peeling off the skins and removing the seeds.
- In a blender or food processor, combine the roasted peppers, cooked chickpeas, garlic, olive oil, lemon juice, salt, and pepper.
- Blend until smooth and creamy, adding a little water if needed to achieve your desired consistency.
- Cook your chickpea pasta according to the package instructions and drain.
- In a large skillet, heat the red roasted pepper sauce, then add the cooked pasta and toss to coat.
- Serve the flavorful chickpea pasta with a sprinkle of fresh herbs like basil or parsley and enjoy the delicious combination of creamy roasted pepper sauce and tender chickpeas
Eczema Diet Cookbooks and Eczema Detox Programs
Eczema Diet Cookbooks
This is the tricky part with an eczema diet cookbook and online eczema diet recipes, is that it’s not personalized.
Because they aren’t specific to your allergies or where your skin is at currently, sometimes you won’t see a benefit.
That’s why it’s important to make your own meal plan or work with a Certified Nutritional Practitioner like myself.
I create highly customized eczema diet recipes for my clients depending on the severity level of their skin in my 1:1 XZMA Coaching Program.
My delicious recipes also incorporates foods for not only the skin but to make sure we support the liver, kidney, digestive system and your mental health.
But if you are looking for an eczema diet cookbook, check out Karen Fischer’s Eczema Diet.
It’s an excellent starting point for everyone.
Eczema Detox Programs
At a quick glance, eczema detox programs might sound like a good idea.
But before you do one, you need to make sure your detox organs are prepared for it.
The premise of a detox is to flush out the toxins of your body, right?
Right. So what happens when your detox organs (digestion, kidney, liver) aren’t healthy enough, or optimized enough to handle the new influx of toxins waiting to be processed?
You are going to feel a lot worse.
In most cases, you will experience a flare up.
Because the body pushes out toxins through your skin when the liver, kidney and digestion organs are overworked.
It might even feel like severe eczema
This is why I advise against of eczema detox programs unless you are working with a Certified Nutritional Practitioner.
Check out this informative guide on preparing for an eczema detox.
XZMA 1:1 Coaching Program
If this all feels very overwhelming for you…I get it!
Figuring out eczema diet recipes.
Figuring out what is healthy for your skin.
Figuring out how to cook and prep.
Is all very exhausting ON TOP of managing eczema.
That is why I created the XZMA 1:1 Coaching Program.
All you need to do is show up and follow my plan.
That’s it.
I take all the guess work out for you so you can clear your skin and help repair your body.
Book your Free Skin Health Audit with me today to see if this program is right for you!