Do you suffer from acid reflux or heartburn? Are certain foods making your symptoms worse? You’re not alone. Gastroesophageal Reflux Disease (GERD) is a common condition that affects millions of people worldwide. Fortunately, there are many delicious and nutritious recipes that can help alleviate the discomfort and promote happy digestion. In this article, we’ll explore 18 mouthwatering GERD-friendly recipes that are easy to make and packed with nutrients.
From savory chicken dishes to sweet treats, these recipes have been carefully selected to minimize trigger foods like spicy ingredients, citrus fruits, and fatty or fried foods. Whether you’re a busy professional looking for quick meals or a foodie seeking inspiration for a special occasion, we’ve got you covered. So, let’s get cooking!
Baked oatmeal with almond milk and bananas
A warm, comforting breakfast or brunch option that combines the nutty flavor of oats with the creaminess of almond milk and the sweetness of bananas.
Ingredients:
– 1 cup rolled oats
– 1/2 cup almond milk
– 1 ripe banana, sliced
– 1 tablespoon honey
– 1/4 teaspoon ground cinnamon
– Pinch of salt
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large mixing bowl, combine oats, almond milk, honey, cinnamon, and salt. Stir until well combined.
3. Add sliced bananas to the oat mixture and fold gently to distribute evenly.
4. Pour the mixture into a 9×13-inch baking dish or a 6-cup rame.
5. Bake for 25-30 minutes, or until the oats are set and lightly golden brown.
6. Serve warm, topped with your favorite toppings such as chopped nuts, shredded coconut, or additional sliced bananas.
Cooking Time: 25-30 minutes
Steamed ginger chicken with brown rice
Experience the harmonious balance of Asian-inspired flavors with this easy-to-make and nutritious dish.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 inches fresh ginger, peeled and sliced
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 tablespoon honey
– 1/4 cup brown rice
– 2 cups water
– Salt and pepper to taste
– Fresh scallions for garnish (optional)
Instructions:
1. In a medium saucepan, combine brown rice and water. Bring to a boil, then reduce heat, cover, and simmer for 20 minutes or until the water is absorbed.
2. Meanwhile, in a separate pot, combine chicken, ginger, garlic, soy sauce, and honey. Add enough water to cover the ingredients. Bring to a boil, then reduce heat to low and steam for 15-20 minutes or until the chicken is cooked through.
3. Season with salt and pepper to taste.
4. Serve steamed chicken over brown rice and garnish with scallions if desired.
Cooking Time: 40-45 minutes
Roasted sweet potato and carrot soup
Roasted Sweet Potato and Carrot Soup Recipe
Summary:
This creamy soup combines the natural sweetness of roasted sweet potatoes and carrots with a hint of spices, perfect for a cozy winter evening.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 4 large carrots, peeled and sliced
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 4 cups chicken or vegetable broth
– 1 cup heavy cream (optional)
– Fresh herbs for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes and carrots with olive oil, cumin, smoked paprika, salt, and pepper on a baking sheet.
3. Roast for 30-40 minutes or until tender.
4. In a large pot, sauté chopped onion and minced garlic in a little bit of olive oil until softened.
5. Add roasted sweet potatoes and carrots to the pot along with broth.
6. Bring to a boil, then reduce heat and simmer for 20-25 minutes.
7. Use an immersion blender or transfer soup to a blender to puree.
8. Stir in heavy cream (if using) and adjust seasoning as needed.
Cooking Time: Approximately 1 hour
Herb-baked salmon with mashed cauliflower
A flavorful and healthy dish that combines the richness of salmon with the creaminess of mashed cauliflower, all infused with a hint of herbs.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 tbsp olive oil
– 2 tbsp chopped fresh parsley
– 1 tsp dried thyme
– Salt and pepper to taste
– 1 head of cauliflower
– 2 tbsp butter
– 1/2 cup milk or heavy cream
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on the prepared baking sheet, leaving about 1 inch of space between each filet.
4. Drizzle the olive oil over the salmon, then sprinkle with parsley and thyme. Season with salt and pepper to taste.
5. Bake for 12-15 minutes or until cooked through.
6. While the salmon is cooking, steam the cauliflower until tender.
7. In a blender or food processor, combine the steamed cauliflower, butter, milk or heavy cream, salt, and pepper. Blend until smooth.
8. Serve the baked salmon with the mashed cauliflower.
Cooking Time: 15-20 minutes
Quinoa-stuffed bell peppers
A flavorful and nutritious vegetarian dish that’s perfect for a quick weeknight meal or a special occasion.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1/2 cup black beans, drained and rinsed
– 1/4 cup diced red onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: shredded cheese, chopped fresh cilantro
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the bell peppers and remove seeds and membranes.
3. In a large bowl, mix cooked quinoa with black beans, red onion, garlic, and olive oil.
4. Stuff each bell pepper with the quinoa mixture, filling to the top.
5. Place the stuffed peppers in a baking dish and cover with aluminum foil.
6. Roast for 25-30 minutes or until bell peppers are tender.
7. Remove foil and bake an additional 10-15 minutes or until cheese is melted (if using).
8. Serve warm, garnished with cilantro if desired.
Cooking Time: 35-45 minutes
Lentil and vegetable stew with turmeric
This warm and comforting stew is a perfect way to cozy up on a chilly day. With the added warmth of turmeric, this recipe combines the humble lentils with an array of colorful vegetables for a nutritious and flavorful meal.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 medium carrots, peeled and chopped
– 1 large onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, seeded and chopped
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon ground turmeric
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. In a large pot, sauté the onion, carrots, and bell pepper in a little water until tender.
2. Add the garlic, lentils, diced tomatoes, vegetable broth, and turmeric. Season with salt and pepper to taste.
3. Bring the mixture to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Serve hot, garnished with parsley or cilantro if desired.
Cooking Time: 40 minutes
Soft scrambled eggs with spinach
Start your day off right with these fluffy and flavorful soft scrambled eggs infused with the earthy goodness of spinach.
Ingredients:
– 2 large eggs
– 1/4 cup fresh spinach leaves, chopped
– Salt and pepper to taste
– 1 tablespoon butter
Instructions:
1. Crack the eggs into a bowl and whisk until well beaten.
2. Heat the butter in a non-stick skillet over medium heat.
3. Pour in the eggs and cook for about 30 seconds, until the edges start to set.
4. Add the chopped spinach to one half of the egg mixture and use a spatula to gently fold the other half over the spinach.
5. Continue cooking for another 1-2 minutes, until the eggs are almost set but still slightly runny.
6. Season with salt and pepper to taste.
Cooking Time: Approximately 4-5 minutes
Avocado and cucumber smoothie
Refreshing Avocado and Cucumber Smoothie Recipe
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This smoothie recipe combines the creamy richness of avocados with the cooling refreshing taste of cucumbers, perfect for a hot summer day or as a healthy breakfast option.
Ingredients:
– 2 ripe avocados
– 1 large cucumber, peeled and seeded
– 1/2 cup plain Greek yogurt
– 1 tablespoon lemon juice
– 1/4 teaspoon salt
– Ice cubes (optional)
Instructions:
1. Peel the avocados and remove the pit.
2. Cut the cucumber into chunks and add to a blender.
3. Add the avocado, Greek yogurt, lemon juice, and salt to the blender.
4. Blend on high speed until smooth and creamy.
5. Taste and adjust the seasoning as needed.
6. If desired, add ice cubes and blend until frothy.
Cooking Time: None
Turkey and zucchini meatballs
Add a twist to traditional meatballs with the freshness of zucchini and the lean protein of turkey.
Ingredients:
– 1 lb ground turkey
– 1 medium zucchini, grated
– 1/2 cup breadcrumbs
– 1 egg
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: your favorite marinara sauce and pasta for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine turkey, zucchini, breadcrumbs, egg, Parmesan cheese, salt, and pepper. Mix well with your hands or a wooden spoon until just combined.
3. Use your hands to shape the mixture into meatballs, about 1 1/2 inches (3.8 cm) in diameter. Place on a baking sheet lined with parchment paper.
4. Drizzle olive oil over the meatballs and gently roll them to coat evenly.
5. Bake for 18-20 minutes or until cooked through.
6. Serve with your favorite marinara sauce and pasta, if desired.
Cooking Time: 18-20 minutes
Baked cod with lemon and dill
Brighten up your weeknight dinner with this flavorful and easy-to-make baked cod recipe, infused with the brightness of lemon and freshness of dill.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 lemons, juiced
– 1/4 cup olive oil
– 2 tbsp chopped fresh dill
– Salt and pepper to taste
– 1 tsp garlic powder
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet, leaving some space between each fillet.
4. In a small bowl, whisk together lemon juice, olive oil, chopped dill, garlic powder, salt, and pepper.
5. Brush the mixture evenly over both sides of the cod fillets.
6. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Pear and almond butter toast
Elevate your breakfast game with this sweet and satisfying toast. Fresh pears and creamy almond butter come together to create a deliciously easy snack.
Ingredients:
– 2 slices of bread (whole wheat or your preferred type)
– 1 ripe pear, diced
– 2 tbsp almond butter
– Pinch of salt
– Optional: honey or maple syrup for added sweetness
Instructions:
1. Toast the bread until lightly browned.
2. Spread 1 tbsp of almond butter on each slice.
3. Top with diced pears.
4. Sprinkle a pinch of salt to balance the sweetness.
5. If desired, drizzle with honey or maple syrup for extra flavor.
6. Serve and enjoy!
Cooking Time: 5-7 minutes
Steamed tilapia with asparagus
A delicate and flavorful seafood dish that pairs perfectly with the natural sweetness of asparagus.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Lemon wedges (optional)
Instructions:
1. Preheat steamer basket over boiling water.
2. In a small bowl, mix together olive oil, garlic, salt, and pepper.
3. Brush both sides of tilapia fillets with the garlic mixture.
4. Place asparagus in the steamer basket. Add tilapia fillets on top.
5. Steam for 8-10 minutes or until fish is cooked through and flaky.
6. Serve hot with lemon wedges (if desired).
Cooking Time: 8-10 minutes
Oatmeal banana pancakes
Start your day with a delicious and nutritious twist on classic pancakes. These oatmeal banana pancakes are packed with fiber, protein, and natural sweetness.
Ingredients:
– 1 ripe banana, mashed
– 1/2 cup rolled oats
– 1 cup all-purpose flour
– 2 tablespoons sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1/2 cup milk
– 1 large egg
– 2 tablespoons melted butter
– Honey or maple syrup (optional)
Instructions:
1. In a bowl, whisk together oats, flour, sugar, baking powder, and salt.
2. In another bowl, combine mashed banana, milk, egg, and melted butter. Stir until smooth.
3. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix.
4. Heat a non-stick skillet or griddle over medium heat. Drop 1/4 cup of batter per pancake.
5. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry. Flip and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: 10-12 pancakes
Chamomile-infused rice pudding
Soothe your senses with this calming and creamy dessert, infused with the gentle charm of chamomile.
Ingredients:
– 1 cup cooked white rice (preferably day-old)
– 2 cups milk
– 1/4 cup sugar
– 1/4 teaspoon salt
– 1 tablespoon dried chamomile flowers
– 1/2 teaspoon vanilla extract
Instructions:
1. In a medium saucepan, combine cooked rice, milk, sugar, and salt. Cook over medium heat, stirring occasionally, until the mixture comes to a simmer.
2. Reduce heat to low and let cook for 18-20 minutes or until the pudding has thickened slightly.
3. Remove from heat and stir in dried chamomile flowers. Let steep for 5-7 minutes to allow the chamomile flavor to infuse.
4. Strain the mixture through a fine-mesh sieve into a bowl, discarding the solids.
5. Whisk in vanilla extract and let cool slightly before serving.
Cooking Time: 20-25 minutes
Serves: 4-6 people
Roasted butternut squash puree
Roasted Butternut Squash Puree Recipe
Summary: This simple recipe brings out the natural sweetness of butternut squash by roasting it to perfection, then blending it into a creamy and delicious puree.
Ingredients:
– 1 large butternut squash (about 2 lbs)
– 2 tbsp olive oil
– Salt and pepper, to taste
– Optional: garlic powder or other spices to your liking
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the butternut squash in half lengthwise and scoop out the seeds.
3. Place the squash halves on a baking sheet, cut side up. Drizzle with olive oil and sprinkle with salt and pepper.
4. Roast the squash for 45-50 minutes, or until it’s tender and caramelized.
5. Remove from oven and let cool slightly. Scoop out the flesh and transfer to a blender or food processor.
6. Blend the squash until smooth and creamy, adding garlic powder or other spices as desired.
Cooking Time: 1 hour (including roasting time)
Melon and mint salad
A refreshing summer salad that combines the sweetness of melon with the cooling flavor of mint.
Ingredients:
– 2 cups diced cantaloupe or honeydew melon
– 1/4 cup fresh mint leaves, chopped
– 1 tablespoon lime juice
– Salt to taste
Instructions:
1. In a large bowl, combine the melon and mint.
2. Squeeze the lime juice over the mixture and toss to coat.
3. Season with salt to taste.
4. Serve immediately.
Cooking Time: None! This salad is ready in just a few minutes.
Baked apples with cinnamon
This classic dessert is a simple yet satisfying treat that’s perfect for a cozy evening. With just a few ingredients, you can create a deliciously tender and flavorful baked apple that’s infused with the warmth of cinnamon.
Ingredients:
– 4-6 apples (any variety), cored
– 2 tbsp butter, softened
– 1 tsp ground cinnamon
– 1/4 cup brown sugar
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together the softened butter and ground cinnamon until well combined.
3. Core the apples, leaving the bottom intact.
4. Stuff each apple with the cinnamon-butter mixture, dividing it evenly among the four to six apples.
5. Place the stuffed apples in a baking dish lined with parchment paper.
6. Drizzle the brown sugar over the apples.
7. Bake for 25-30 minutes or until the apples are tender and caramelized.
Cooking Time: 25-30 minutes
Lentil and vegetable stir-fry
This hearty and nutritious stir-fry is a great way to use up any leftover vegetables you have on hand, while also incorporating protein-rich lentils for a filling meal. In just 20 minutes, you can whip up a delicious and healthy dish that’s perfect for lunch or dinner.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups mixed vegetables (such as bell peppers, carrots, broccoli, and onions)
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Cook the lentils according to package instructions until tender. Drain and set aside.
2. Heat the olive oil in a large skillet or wok over medium-high heat.
3. Add the mixed vegetables, garlic, and soy sauce. Stir-fry for 5-7 minutes, or until the vegetables are tender-crisp.
4. Add the cooked lentils to the skillet and stir-fry for an additional 2-3 minutes, until everything is well combined.
5. Season with salt and pepper to taste.
6. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 20 minutes
Summary
Gastroesophageal reflux disease (GERD) can cause discomfort, pain, and unease. But fear not! This article shares 18 recipes that are specifically designed to soothe and calm GERD symptoms. From baked oatmeal with almond milk and bananas to steamed ginger chicken with brown rice, these dishes focus on gentle ingredients and cooking methods to promote happy digestion. Say goodbye to discomfort and hello to a more peaceful gut!
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