RECIPES FOR GOOD HEALTH AND RADIANT SKIN
Juices & Smoothies by
Dr. Michael Tirant, Ph.D.
COOK BOOK - 2
Recipes for Good Health and Radiant Skin ABOUT DR. TIRANT Dr. Michael Tirant (Ph.D.), Clinical Research Scientist, is the founder and Principal Practitioner of Psoriasis Eczema Clinic (formerly known as Psoriasis & Skin Clinic). He has spent over 30 years researching and specialising in Complementary Dermatology. Psoriasis & Skin Clinic was founded in the early 1990s and was the first clinic in Australia dedicated to treating skin conditions with a complementary dermatology approach, including diet recommendations. Dr. Tirant completed much of his formal studies at Monash University, Victoria, Australia – PhD, majoring in Genetics and Biological Chemistry/Biochemistry. Part of his research at that time was on oxygenation properties of blood and protien analogues. In the early 1980s, an interest in Complementary Medicine saw Dr. Tirant continue his studies completing Diplomas in Acupuncture and Chinese Herbal Medicine, Natural Therapies (Vitamin and mineral), Nutrition and a post-graduate course in Nutritional and Environmental Medicine. Dr. Tirant has also lectured in Biochemistry and Nutritional Medicine and has written text books in Biochemistry, Microbiology, Food Science/Nutrition, Organic/Food Chemistry and Complementary Dermatology. His Psoriasis research has been published in many journals, including the prestigious Journal of European Academy of Dermatology and Venereology (JEADV). Dr. Tirants’s interest in dermatology began in the eighties after watching a close friend go through the ups and downs of psoriasis. He watched her suffering on a daily basis as she went from one doctor to another. In those days, the mainstay of treatment was corticosteroids. These ointments and creams provided good symptomatic relief. However, as soon as treatment was discontinued, the condition returned worse than ever. Although effective, corticosteroids are not recommended for long-term use. Hence began Dr. Tirant’s interest to find a safe long-term solution. Dr. Tirant’s research identified many triggers, with diet playing a major role. Dr. Tirant has since spent years investigating the triggers of psoriasis, including the effects of certain foods on psoriasis, and found that some foods are beneficial whilst others can exacerbate the condition. “Recipes for Good Health and Radiant Skin” is the result of this research.
Welcome Welcome to ‘Recipes for Good Health and Radiant Skin’ and congratulations on taking the first steps to clearer skin.
‘Recipes for Good Health and Radiant Skin’ is a series of nine cookbooks, spanning from breakfasts through to desserts, which have been tested to help reduce psoriasis flare-ups. By incorporating a healthy diet and reducing certain “trigger” foods, our recipes can provide a platform for good health and clearer, radiant skin. It is important to maintain a balanced diet. It is recommended that red meat be restricted to two servings per week, white meat (chicken, turkey) 3 servings and fish 3-4 servings. The remainder should be vegatarian meals. Sweets ideally should be kept to a minimum. The ‘Recipes for Good Health and Radiant Skin’ series was designed to provide psoriasis patients various dietary options to assist in the management of their skin condition. Good eating!
Dr. Michael Tirant
To healthy eating and clearer, radiant skin 1
About Psoriasis and Diet WHAT IS PSORIASIS? Psoriasis is a chronic, genetic, non-contagious skin condition that changes the life cycle of skin cells, causing a rapid build up on the surface of skin. It commonly affects the scalp, elbows and knees but can also affect the nails and joints.
WHAT CAUSES PSORIASIS? The cause of Psoriasis is unknown but is thought to be related to an increased producton of immune cells in the body. These cell which normally fight foreign substances, like bacteria and viruses, attack healthy skin cells by mistake. This results in a build up of dead skin cells on the skin surface producing the characteristic plaque.
TYPES OF PSORIASIS •
Plaque psoriasis - raised, silvery-white skin lesion known as a plaque.
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Guttate psoriasis – small scattered drop-like lesions.
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Scalp psoriasis – affects only scalp, forhead and nape of the neck.
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Nail psoriasis – pitting, splitting and lifting of the nails.
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Palmoplantar psoriasis – affecting the palms and/or soles of the feet.
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Erythrodermic psoriasis – associated with fever, dehydration and extremely red skin.
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Psoriatic arthritis – affects the joints and is painful.
RISK FACTORS In addition to genetic factors, there are certain ‘risk factors’ or ‘triggers’ which can can increase ones risk of developing psoriasis or experiencing a flare-up. These include:
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Diet
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Obesity and Diabetes
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Certain medications (i.e. steroids, some blood pressure medication, anti Inflammatories)
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Injury to the skin
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Allergies
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Emotional stress
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Bacterial and Viral Infection
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Smoking1 & Alcoholism
DIET AND PSORIASIS Today, it is widely accepted that clinical improvements in one’s psoriasis can be achieved through modification of dietary habits2. Certain foods/beverages which have been shown to improve psoriasis or reduce flare-ups include: •
Green vegetables (spinach, lettuce, bok choy, kale etc.)
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Nut oils (i.e. olive, avocado and nut)
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Fish (high in anti-inflammatory omega-3’s)
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Tumeric (anti-inflammatory spice)
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Probiotics (i.e. miso soup)
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Filtered water (2L per day)
In addition, our research has shown that certain foods/beverages can also be associated with worsening psoriasis flare-ups. These include: •
Diuretic drinks and foods (i.e. caffeinated beverages, black tea, citrus fruits/juices, pinnapple)
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Sugar.
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Spicy/chilli foods.
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Nightshade plants (i.e. tomatoes, eggplants, peppers and potatoes
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Gluten products (i.e. wheat, couscous, barley)
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Berries (i.e. strawberries, blackberries, kiwi etc)
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Red meat (including processed meats, cold cuts, sausages) – Excessive amounts
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Dairy products.
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Junk Foods.
More information For more information on Dr. Tirant and his complementary approach to treating psoriasis, please visit goodskincare. com.au website.
References 1. Li W, Han J, Choi H, and Qureshi A* Smoking and Risk of Incident Psoriasis Among Women and Men in the United States: A Combined Analysis. Am J Epidemiol. 2012 Mar 1; 175(5): 402–413.
LIFESTYLE AND PSORIASIS Lifestyle factors also play a large role in preventing flare-ups. Some of these include: •
Exercise (i.e. vigorous physical activity3)
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Stress management (i.e. meditation, yoga )
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Sleep (lack of sleep is a risk factor for psoriasis5)
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Weight loss (has been shown to reduce severity of psoriasis6)
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2. Trojacka E, Zaleska M, Galus R. [Influence of exogenous and endogenous factors on the course of psoriasis]. Pol Merkur Lekarski. 2015 Mar;38(225):169-73. 3. Frankel H, Han J, Li T, Qureshi A. The Association Between Physical Activity and the Risk of Incident Psoriasis Arch Dermatol. 2012 August; 148(8): 918–924. 4. Kabat-Zinn J1, Wheeler E, Light T, Skillings A, Scharf MJ, Cropley TG, Hosmer D, Bernhard JD. Influence of a mindfulness meditation-based stress reduction intervention on rates of skin clearing in patients with moderate to severe psoriasis undergoing phototherapy (UVB) and photochemotherapy (PUVA). Psychosom Med. 1998 Sep-Oct;60(5):625-32 5. Hirotsu C1, Rydlewski M, Araújo MS, Tufik S, Andersen ML. Sleep loss and cytokines levels in an experimental model of psoriasis. PLoS One. 2012;7(11):e51183. doi: 10.1371/ journal.pone.0051183. Epub 2012 Nov 30. 6. Jensen P1, Zachariae C, Christensen R, Geiker NR, Schaadt BK, Stender S, Hansen PR, Astrup A, Skov L. Effect of weight loss on the severity of psoriasis: a randomized clinical study. JAMA Dermatol. 2013 Jul;149(7):795-801.
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Copyright © 2015 Dr. Michael Tirant All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. For permission requests, write to the publisher, addressed “Attention: Permissions Coordinator,” at the address below. Tirant Good Skin Clinic 374 Nepean Highway Frankston, Victoria, 3199 Australia www.goodskincare.com.au
TIPS ON USING THIS COOKBOOK Some recipes should be avoided whilst experiencing a flare-up. Please note, once in remission, it is ok to consume these recipes in moderation. Keep a diary of your skin symptoms and of the foods consumed to help stay on track If you have any known allergies to the ingredients in a recipe (e.g. almonds, ginger), omit the ingredient/s from the recipe or substitute with a suitable alternative. If dried fruit is referred to in a recipe, sulphite free fruit is recommended.
RECIPES IN THIS COOKBOOK 4
Apricot Protein Banana & Apricot Banana Protein Beet & Carrot Buttermilk Date Cucumber, Apple & Greens Carrot & Green Vegetable Cherry Ripe Coffee Frappe (decaffeinated) Cucumber, Honeydew & Mint Frozen Grape Ginger, Kale & Green Apple Green Tea & Minted Grape Honey Banana Tofu Grapes & Cantaloupe Mango Smoothie Mango, Carrot & Herbs Watermelon Passionfruit, Apple and Melon Passionfruit & Mango Pumpkin Tofu Plum, Passionfruit and Nectarine
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Apricot Protein INGREDIENTS
DIRECTIONS
2 cups fresh apricots halved and pitted
Place apricots, milk, yogurt, maple syrup in a blender. Cover and process until well blended.
1 cup rice milk 2 tablespoon maple syrup 1 cup ice cubes 1/2 cup honey yogurt (low-fat)
While the blender is still running, drop ice cubes into the blender one at a time (through the hole in the lid) until smooth. Pour into tall glass.
Recepies for Good Health and Radiant Skin
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Banana & Apricot INGREDIENTS
DIRECTIONS
1 cup rice milk
Place banana, milk, yogurt, maple syrup and apricots in a blender. Cover and process until well blended.
1 tablespoon maple syrup
While the blender is still running, drop ice cubes into the blender one at a time (through the hole in the lid) until smooth.
1 cup ice cubes 1/2 cup honey yogurt (low-fat) 1 cup apricots (dried, diced and sulphite
Pour into tall glass.
free) or 2 cups ripe fresh diced 1 banana (ripe, frozen) Mint leaves for garnish
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Recepies for Good Health and Radiant Skin
Banana Protein INGREDIENTS
DIRECTIONS
1 cup water
In a blender combine all ingredients and blend until smooth.
1/3 cup cooked quinoa or buckwheat
Pour into tall glass.
1 cup vanilla yogurt (lo- fat) 1/2 teaspoon pure vanilla extract Pinch of ground cinnamon 1 banana, frozen 1 tablespoon crushed raw walnuts
Recepies for Good Health and Radiant Skin
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Beet and Carrot INGREDIENTS
DIRECTIONS
1 small red beet (peeled and grated) 1 medium-sized carrot (peeled and grated)
Steam beets and carrots until tender, about 10 minutes. Let cool to room temperature.
1 sweet apple (peeled and diced)
In a blender combine all ingredients and blend until smooth.
2 teaspoons minced fresh ginger 2 cups water
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Pour into tall glass.
Recepies for Good Health and Radiant Skin
Buttermilk Almond INGREDIENTS
DIRECTIONS
1 cup buttermilk (low-fat)
Place all ingredients into a blender and blend until creamy smooth.
1 teaspoon maple syrup or honey 1 cup ice 2 ripe pears 1 cup almonds
While the blender is still running, drop ice cubes into the blender one at a time (through the hole in the lid) until smooth. Pour into tall glass.
Recepies for Good Health and Radiant Skin
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Cucumber, Apples & Greens INGREDIENTS
DIRECTIONS
3 apples, cut into chunks
Wash and scrub fruit and vegetables thoroughly. No need to peel them, unless you desire to do so. Cut up all ingredients into 1-2 inch chunks.
3 small Lebanese cucumber Sea salt and cracked pepper to taste
In a blender combine all ingredients and blend until smooth.
1/2 -1 cup water or ice Selection of greens – kale, cos, lettuce etc
Strain if desired and return juice to blender. While the blender is still running, drop ice cubes into the blender one at a time (through the hole in the lid) until smooth. Pour into tall glass.
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Recepies for Good Health and Radiant Skin
Carrot & Savoury Green Vegetable INGREDIENTS
DIRECTIONS
1 cup chopped carrot
Wash and scrub fruit and vegetables thoroughly. No need to peel them, unless you desire to do so. Cut up all ingredients into 1-2 inch chunks.
2 cups cos lettuce (about 6 leaves) 1 cup Celery 1 Lebanese cucumber (peeled & diced)
In a blender combine all ingredients and blend until smooth. Strain if desired and return juice to blender.
2 garlic cloves Sea salt and cracked pepper to taste 1 cup ice
While the blender is still running, drop ice cubes into the blender one at a time (through the hole in the lid) until smooth.
1 avocado (optional)
Pour into tall glass.
Recepies for Good Health and Radiant Skin
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Cherry Ripe INGREDIENTS
DIRECTIONS
20 large fresh cherries (pitted and halved)
Place all ingredients into a blender and blend until creamy and smooth.
1 cup cooked quinoa 1 tablespoon carob powder
Pour into tall glass.
1 cup fresh coconut milk
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Recepies for Good Health and Radiant Skin
Coffee Frappe (Decaffeinated) INGREDIENTS
DIRECTIONS
1 cup coffee (decaffeinated and chilled)
Place all ingredients into a blender.
1/2 cup buttermilk (may use rice milk) 1 teaspoon vanilla extract Stevia powdered extract to taste 1 scoop whey powder
While the blender is still running, drop ice cubes into the blender one at a time (through the hole in the lid) until smooth. Pour into tall glass.
1 cup ice 1/4 teaspoon cinnamon
Recepies for Good Health and Radiant Skin
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Cucumber, Honeydew & Mint INGREDIENTS
DIRECTIONS
1 cup white grape juice
In a blender combine all ingredients and blend until smooth.
1/4 cup fresh mint leaves
While the blender is still running, drop ice cubes into the blender one at a time (through the hole in the lid) until smooth.
1 cup of ice 1/2 large Lebanese cucumber (peeled and
Pour into tall glass.
diced) 1/2 honeydew melon (peeled and diced)
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Recepies for Good Health and Radiant Skin
Frozen Grape INGREDIENTS
DIRECTIONS
2 cup grapes (frozen – white or red)
Place the frozen grapes, yogurt, diced apple and diced banana into a blender.
1 apple diced 1 cup ice cubes 1 cup vanilla yogurt 1 ripe banana, diced
While the blender is still running, drop ice cubes into the blender one at a time (through the hole in the lid) until smooth. Pour into tall glass.
Recepies for Good Health and Radiant Skin
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Ginger Kale & Green Apple INGREDIENTS
DIRECTIONS
2 cups chopped kale
In a blender combine all ingredients and blend until smooth.
1 green apple – peeled and diced
While the blender is still running, drop ice cubes into the blender one at a time (through the hole in the lid) until smooth.
1 tablespoon honey 1 cup ice
Pour into tall glass.
2 tablespoons fresh chopped long leaf parsley 1/2 - 1 inch cube of fresh ginger (peeled and grated)
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Recepies for Good Health and Radiant Skin
Green Tea & Minted Grape INGREDIENTS
DIRECTIONS
2 cups grapes (white and frozen)
In a blender combine all ingredients and blend until smooth.
1 cup extra brewed green tea 1 tablespoons honey 1 teaspoon diced fresh mint
While the blender is still running, drop ice cubes into the blender one at a time (through the hole in the lid) until smooth. Pour into tall glass.
1 cup ice
Recepies for Good Health and Radiant Skin
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Honey Banana Tofu INGREDIENTS
DIRECTIONS
1/2 cup apple juice
Place apple juice, yogurt, tofu, banana, and honey in a blender. Cover and process until well blended.
1 teaspoon honey 1 cup ice cubes 1/2 cup honey flavoured yogurt (low fat) 1/2 cup soft tofu, drained
While the blender is still running, drop ice cubes into the blender one at a time (through the hole in the lid) until smooth. Pour into tall glass.
1 banana (ripe, frozen)
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Recepies for Good Health and Radiant Skin
Grapes & Cantaloupe INGREDIENTS
DIRECTIONS
1/2 cup light soy milk or rice milk
In a blender combine all ingredients and blend until smooth.
1/4 teaspoon vanilla essence
Pour into tall glass.
1 cup grapes (white, frozen) 2 tablespoons honey 1 cup Greek style low-fat yogurt 1 large banana (sliced, frozen) 1 cup canteloupe (cubed)
Recepies for Good Health and Radiant Skin
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Mango smoothie INGREDIENTS
DIRECTIONS
2 cups rice milk
Place all ingredients into a blender and blend until creamy smooth.
2 tablespoons maple syrup or honey
Pour into tall glass.
1 cup mango pulp or 1 fresh mango, sliced 1 pack soft (silken) tofu
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Recepies for Good Health and Radiant Skin
Mango, Carrot & Herbs INGREDIENTS
DIRECTIONS
1 large carrot (diced)
In a blender combine all ingredients and blend until smooth.
1 cup freshly squeezed white grape juice
Pour into tall glass.
1/4 cup fresh herbs (mint, long leaf parsley or basil) 1 Banana 2 cups mango (diced and frozen)
Recepies for Good Health and Radiant Skin
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Watermelon INGREDIENTS
DIRECTIONS
1 cup ice
Place all ingredients into a blender and blend until creamy smooth.
1/3 cup Greek style low-fat yogurt 2 cups watermelon (cubed seedless)
While the blender is still running, drop ice cubes into the blender one at a time (through the hole in the lid) until smooth. Pour into tall glass.
Recepies for Good Health and Radiant Skin
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Passionfruit, Apple and Melon INGREDIENTS
DIRECTIONS
1 apple diced
Place the apple, melon, pasionfruit pulp and grape juice into a blender.
1 cup melon of choice - diced 2 fresh passionfruit pulp 1 cup grape juice 1 cup ice
While the blender is still running, drop ice cubes into the blender one at a time (through the hole in the lid) until smooth. Pour into tall glass and garnish with mint leaves.
Mint leaves
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Recepies for Good Health and Radiant Skin
Passionfruit & Mango INGREDIENTS
DIRECTIONS
2 fresh passionfruit pulp
Place the passionfruit, mango, soy milk and grape juice into a blender.
1 cup grape juice 1 cup ice 1 mango cored and diced
While the blender is still running, drop ice cubes into the blender one at a time (through the hole in the lid) until smooth. Pour into tall glass.
2 nectarines diced 1 cup canteloupe diced
Recepies for Good Health and Radiant Skin
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Pumpkin Tofu INGREDIENTS
DIRECTIONS
1/2 cup cooked pureed pumpkin
In a blender combine all ingredients and blend until smooth.
1 cup rice milk
Pour into tall glass.
1 tablespoon maple syrup Pinch of cinnamon Pinch of nutmeg 1/2 cup tofu
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Recepies for Good Health and Radiant Skin
Plum, Peach and Nectarine INGREDIENTS
DIRECTIONS
1 large peach (diced)
In a blender combine all ingredients and blend until smooth.
2 white nectarines (diced)
Pour into tall glass.
4 white fleshed plums 1 tablespoon maple syrup 1 cup rice milk or lactose-free milk
Recepies for Good Health and Radiant Skin
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Heat & Weight Conversion Charts OVEN HEAT CONVERSIONS
FAHRENHEIT
CELSIUS
OVEN HEAT
225º 250º 275º 300º 325º 350º 375º 400º 425º 450º
110º 120º 140º 150º 160º 180º 190º 200º 220º 230º
very cool very cool cool cool moderate moderate moderately hot moderately hot hot very hot
SUGAR 1 TSP. 2 TSP. 1/4 CUP 1/3 CUP 1/2 CUP 3/4 CUP 1 CUP 2 CUPS
STEVIA BLENDS (PACKETS) 1/2 PACKET 1 PACKET 6 PACKETS 8 PACKETS 12 PACKETS 18PACKETS 24 PACKETS 48 PACKETS
PURE STEVIA POWDER PINCH 1/16 TSP. 3/8 TSP. 1/2 TSP. 2/4 TSP. 1 TSP. 1 1/2 TSP. 3 TSP.
Recepies for Good Health and Radiant Skin
STEVIA LIQUID 4 DROPS 8 DROPS 1/2 TSP. 2/3 TSP. 1 TSP. 1 1/2 TSP. 2 TSP. 4 TSP.
Heat & Weight Conversion Charts WEIGHT MEASURMENTS METRIC
IMPERIAL
15 G (GRAMS) 25 G 50 G 75 G 100 G 175 G 200 G 250 G 275 G 300 G 350 G 450 G
1/2 OUNCE (OZ) 1 OZ 2 OZ 3 OZ 4 OZ 6 OZ 7 OZ 8 OZ 9 OZ 10 OZ 12 OZ 1 LB (POUND)
GLUTEN FLOUR
XANTHAN GUM
750 G 1 KG (KILOGRAM) 1 CUP 2 CUPS 3 CUPS 4 CUPS 5 CUPS 6 CUPS 7 CUPS
1.5 LB 2.21 LB
1 TEASPOON 2 TEASPOONS 3 TEASPOONS 4 TEASPOONS 5 TEASPOONS 6 TEASPOONS 7 TEASPOONS
Recepies for Good Health and Radiant Skin
Heat & Weight Conversion Charts VOLUME CONVERSIONS IMPERIAL
METRIC
1/4 TEASPOON (TSP) 1/2 TSP 1 TSP 1 TABLESPOON (TBSP) 1/4 CUP 1/3 CUP 1/2 CUP 2/3 CUP 3/4 CUP 1 CUP 1 1/8 CUPS 1 1/4 CUPS 1 1/2 CUPS 1 2/3 CUPS 1 3/4 CUPS 2 CUPS 2 1/2 CUPS 3 CUPS 3 2/3 CUPS 4 CUPS
1.25 ML (MILLILITRE) 2.5 ML 5 ML 15 ML 60 ML 75 ML 125 ML 150 ML 175 ML 250 ML 275 ML 300 ML 350 ML 400 ML 450 ML 500 ML 600 ML 750 ML 900 ML 1 LITRE
Recepies for Good Health and Radiant Skin
About PSORIASIS ECZEMA CLINIC Our clinic is recognized as one of the world leaders in the treatment of psoriasis, eczema and other chronic skin conditions. Our practitioners specialize in complementary dermatology, combining medical research with best of bio herbal, natural ingredients to achieve outstanding results. Over the last 30 years our research in complementary dermatology and clinical treatment has helped more than 130,000 people worldwide and has achieved on average an 90% success rate in the treatment of Psoriasis. We treat a wide range of skin condition and specialize in treating Psoriasis and Eczema due to our expertise. Our approach is based on five main stages: 1) We identify the primary trigger that initiates the condition. 2) We identify the secondary triggers that continue to exacerbate this condition. 3) We develop a customized treatment plan, including medication tailored specifically to each patient. 4) We treat your symptoms and address the triggers to help you achieve long term remission. 5) With ongoing education and support from our practitioners, we help you in taking control of your skin condition
Clinically Proven Treatments
That Really Work..... w w w . g o o d s k i n c a r e . c o m . au
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