There’s nothing like enjoying a delicious healthy meal without the burn. And when I say burn, I am talking about the agonizing acid reflux throat burn and the inflamed smoldering chest burn that occurs shortly after you have eaten. Like most people we would like our palate to be flavorful, exciting, smothered in herbs and spices not bland and boring. But sometimes your meals may have too much kick that leave you with acid reflux and heartburn symptoms shortly after you cleared your plate.
Here are a few common foods and drinks that you should limit or avoid eating that could trigger your burning discomfort:
- Fried/Greasy foods
- Cheese
- Processed snacks
- Chilli powder, pepper
- Fatty meats like bacon and sausage
- Carbonated beverages
- Chocolate
- Tomato-based sauces
- Citrus fruits
- Pizza
- Alcohol
- Caffeine
Oh, let’s not forget to stock up your pantry and fridge with these foods to help prevent and alleviate acid reflux and heartburn:
- High-fiber foods such as brown rice, oatmeal, couscous (which is basically pasta that is made from semolina flour from durum wheat that is mixed with water.)
- Green vegetables: asparagus, broccoli, green beans
- Root vegetables: beets, sweet potatoes, carrots
- Melons: Watermelon
- Lettuce
- Cucumber
- Fennel
- Nuts
- Bananas
- Cauliflower
- Ginger, Herbal teas
- Lean meats and seafood
I have compiled seven simple delicious recipes you can try with your families and friends to keep acid reflux and heartburn away.
READ: The Best & Absolute Worst Foods To Eat With Acid Reflux
1. Hickory Smoked BBQ Salmon with Brown butter couscous
- 2 lbs salmon filets
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp salt-free Dash ® original season blend
- ½ tsp freshly ground black pepper
- ½ of lemon juice
- ½ cup G. Hughes Sugar-Free BBQ Hickory flavored sauce ®
Brown butter couscous
- 2 tbsp olive oil
- 1 cup uncooked pearl couscous
- 1¼ cups chicken or vegetable stock or water
- pinch of salt
- 1 garlic clove, minced
- 2 tbsp unsalted butter
- Preheat the oven to 350 degrees F. Place the salmon on a lightly oiled baking sheet.
- Season the salmon with all the ingredients except for the Bbq sauce. Use a spoon to spread each filet with the Bbq sauce.
- Bake the fish for 15 to 20 minutes, until the salmon just flakes with a fork. If desired, you can brush with a little more Bbq sauce over the filet when it comes out of the oven. Serve immediately with brown butter couscous!
Brown butter couscous
- Heat a large saucepan over medium heat and add the butter. Stir in the couscous until coated, then cook for 2 to 3 minutes, stirring, until the couscous is slightly melted. Add in the vegetable stock and salt and bring the mixture to a boil. Once boiling, reduce to a simmer and cover. Cook for 15-20 minutes, or until the liquid is absorbed.
- While the couscous is cooking, heat a small saucepan over medium heat and add the butter. Cook, whisking often, until brown bits appear on the bottom of the pan. Remove the butter from the heat and stir in the garlic cloves.
- Once the couscous is finished, drizzle with the garlic brown butter and serve with fish.
2. Skinny Taste’s Sesame Encrusted Chicken Tenders
- Air Fryer
- 8 chicken tenderloins, 18 oz total
- ¾ tsp kosher salt and black pepper, to taste
- 2 tbsp sesame oil
- 2 tsp low sodium soy sauce
- 6 tbsp toasted sesame seeds
- ½ tsp kosher salt
- ¼ cup panko
- olive oil spray
- Preheat oven to 425°F. Spray a baking sheet with non-stick oil spray.
- Combine the sesame oil and soy sauce in a bowl, and the sesame seeds, salt and panko in another.
- Place chicken in the bowl with the oil and soy sauce, then into the sesame seed mixture to coat well.
- Place on the baking sheet; lightly spray the top of the chicken with oil spray and bake 8 to 10 minutes, until slightly browned on the bottom.
- Turn over and cook another 4 - 5 minutes or until cooked through and the edges are crisp. Serve over rice with more soy sauce, if desired.
- Preheat the air fryer 400F. Cook 10 to 12 minutes, flipping halfway until cooked through, crispy and golden.
READ: 5 Diet Habits to Improve your Digestive Health
3. Munchkin Time’s 30-minute chicken stir fry
- 8-10 oz rice noodles or thin
- 3 tbsp olive oil
- 1 tsp olive oil
- ½ cup store-bought or homemade chicken broth (use one boullion cube with a cup of water)
- ¼ cup soy sauce
- 1 tbsp sherry cooking wine or rice wine
- 1 tsp corn starch
- 4 oz green onion cut into 1 in length
- 4 oz snow peas
- 1 red bell pepper sliced
- 1 tsp grated ginger root
- 6 skinless boneless chicken thighs cut into small pieces
- A small dash of sesame oil
- Bring water to a boil. Add a tablespoon of salt noodles and cook according to instructions on the package. Drain the noodles and stir in 1 teaspoon of olive oil. Set aside.
- In a mixing bowl add the broth, soy sauce, sherry wine and corn starch. Mix them together and set them aside for later.
- In a large skillet over medium/high heat, heat 1 tablespoon of olive oil. Add green onion, sliced red bell pepper, snow peas and grated ginger. Stir-fry until tender, about 3-5 minutes. Transfer to a plate.
- Add 2 tablespoons of olive oil to the skillet and heat on medium/high heat. Divide chicken into two batches, stir-fry each batch of chicken until chicken is cooked thru about 5 minutes.
- Add vegetables, noodles and broth mixture and stir-fry for 2 minutes or until noodles are heated thru. Serve warm with a splash of sesame seed oil and soy sauce for seasoning.
4. Chelsea’s Coconut Curry Chicken with Peanut Dipping Sauce
- 1 lb boneless skinless chicken breasts (or thighs), cut into 1 inch cubes
- ¼ cup full-fat coconut milk
- 1 tbsp yellow curry powder
- 2 tsp red curry paste (I use Thai Kitchen)
- 1 tsp white sugar
- Salt and pepper, oil (if cooking on the stovetop)
- Optional but recommended toppings: fresh lime juice, fresh cilantro, finely chopped peanuts
Peanut sauce/dressing
- ¼ cup creamy peanut butter
- 3 tbsp honey (start with less if you want a less sweet sauce)
- 2 tbsp olive oil
- 1 tbsp water
- 2 tsp water
- 1½ tbsp EACH: rice vinegar, soy sauce
- ¼ tsp salt
- ⅛ tsp EACH: pepper, cayenne pepper
- Optional: serve over cooked coconut or plain basmati rice
- MARINATE CHICKEN: Cut the chicken into 1 inch cubes and place in a large zipper-top plastic bag or resealable container. In a medium-sized bowl, whisk together 1/4 cup coconut milk, 1 tablespoon curry powder, 2 teaspoons red curry paste, 1 teaspoon sugar, 1 teaspoon salt, and 1/8 teaspoon pepper. Whisk until smooth and then pour over the chicken. Knead the plastic bag to coat the chicken. Seal the bag and place it in the refrigerator for at least 30 minutes and up to 8 hours or overnight.
- COOK CHICKEN (GRILL): Thread chicken onto soaked wooden skewers (See Note 2). Preheat the grill to medium-high heat (400 degrees F). Grill on preheated grill for 2-4 minutes per side (usually takes a total of 6 minutes) or until chicken is grilled to 160 degrees F when tested with a cooking thermometer. Remove from the grill to a plate. Cover with foil and allow it to rest for 5 minutes.
- COOK CHICKEN (STOVETOP): Alternatively, add 1 and 1/2 tablespoons oil in a very large non-stick pan over medium-high heat. Add the skewers (in batches; don't overcrowd the pan) and cook for 2-3 minutes on each side or until golden brown and cooked through. Test with a cooking thermometer; chicken should be 160 degrees F. Remove from the pan to a plate. Cover with foil and allow to rest for 5 minutes.
- SAUCE: In a small powerful blender jar (I use a mini Blendtec/twister jar) add 1/4 cup creamy peanut butter, 3 tablespoons honey (See Note 3), 2 tablespoons olive oil, 1 tablespoon + 2 teaspoons water, 1 and 1/2 tablespoons rice vinegar, 1 and 1/2 tablespoons low-sodium soy sauce, 1/8 teaspoon pepper, 1/8 teaspoon cayenne pepper (optional, depending on your preference for heat), and 1/4 teaspoon salt. Blend until smooth and refrigerate while finishing everything else.
- COCONUT RICE (OPTIONAL): Combine 1 cup basmati rice, 1 and 1/2 cups coconut milk, 1/2 cup water, and 1/2 teaspoon salt (or to taste). Stir and place over high heat. Once boiling, reduce the heat to low and cover the rice. Allow to simmer for 13-18 minutes or until liquid is absorbed. Remove from heat, keep covered, and let stand for 10-15 minutes. Fluff the rice and divide between plates.
- FINISHING: If you prepared the rice, divide it evenly among plates. Top with cooked chicken skewers. Add a side of peanut sauce. Garnish chicken and rice with fresh cilantro, fresh lime wedges, and crushed peanuts. Enjoy immediately.
5. Gimme Some Oven’s easy veggie quesadillas
- 2 tbsp olive oil, divided
- 1 small sweet potato, peeled and diced into 1-cm cubes
- 2-3 cups chopped veggies (I used bell pepper, red onion and corn)
- 1 small jalapeño, cored and finely diced
- 1 (15-ounce) can of pinto or black beans, rinsed and drained
- 1 tsp ground cumin
- ½ tsp chipotle chili powder (or regular chili powder
- fine sea salt and freshly-cracked black pepper, to taste
- 4-6 large flour tortillas
- 3-4 cups shredded Mexican-blend cheese
- 1 cup chopped fresh cilantro
- dipping options: your favorite salsa, guacamole and/or sour cream
- Heat 1 tablespoon olive oil over medium-high heat in a large non-stick sauté pan. Add sweet potato and sauté for 5-6 minutes, stirring occasionally, until cooked through. Transfer to a separate plate and set aside.
- Add the remaining 1 tablespoon oil to the pan. Add the veggies and jalapeño, and sauté for 4-5 minutes. Stir in the cooked sweet potato, black beans, cumin, chili powder, a generous pinch of salt and black pepper, and sauté for 2 more minutes. Taste and add more salt, pepper and/or cumin if needed. Transfer the mixture to a large bowl and set aside. Rinse (or just wipe off) the sauté pan until it is clean.
- Return the sauté pan to the stove, and reduce heat to medium. Place a tortilla in the center of the pan and immediately sprinkle your desired amount of cheese evenly over the surface of the tortilla. Add a few large spoonfuls (about 1 cup) of the veggie mixture on one half of the tortilla, then sprinkle on some cilantro. Fold the other side of the tortilla over to create a half-moon. Continue cooking for another 30 seconds or so, or until the bottom of the tortilla is crisp and golden. (Just lift it up and take a peek to see when it’s ready to go.) Then carefully flip the tortilla over and cook it for an additional 30-60 seconds on the second side.
- Transfer to a serving plate, slice into triangles, then repeat with the remaining ingredients.
- Serve warm, along with your favorite salsa, guacamole and/or sour cream for dipping.
This recipe is packed with the root veggies you need to keep the acid reflux away!
Recipe Runner’s apricot chicken thigh
6. Apricot Chicken Thighs with Root Vegetables
- 1 tbsp olive oil
- 20 oz (1 package) Just Bare Organic Boneless Skinless Chicken Thighs
- Kosher salt and fresh ground black pepper to taste
- ⅔ cups low sodium chicken broth
- ¼ cup apricot preserves
- 2 tbsp Dijon mustard
- 1 cup diced carrots
- 1 cup diced parsnips
- 1 cup diced rutabaga
- 1 tsp finely chopped fresh sage
- 1 tsp finely chopped fresh rosemary
- 1 tsp finely chopped fresh thyme
- 1½ tsp grated garlic (2-3 cloves)
- Heat the olive oil in a large skillet over medium-high heat. Season the chicken thighs with salt and pepper then add them to the hot skillet. Cook approximately 3-4 minutes per side or until golden brown. The chicken won’t be fully cooked at this point. Remove the chicken from the skillet and onto a plate.
- Whisk together the chicken broth, apricot preserves and Dijon in a small bowl and set aside.
- Add the carrots, parsnips and rutabaga to the skillet, season with salt and pepper and sauté for 4-5 minutes. Add in the herbs and garlic and sauté another minute.
- Add the chicken back into the skillet and pour in the apricot mixture. Reduce the heat to medium, cover with a lid or piece of foil and cook for another 7-8 minutes or until the chicken is cooked through.
- Once the chicken is cooked, taste for seasoning and spoon some of the sauce over the chicken thighs. Garnish with more fresh herbs then serve.
Red Sauces tend to be a little harsh on the body when you have digestive disorders, so substitute the red sauce for Munchkin’s flavorful creamy white dish instead.
7. Munchkin’s flavorful creamy white dish
- 2 tbsp butter
- 1 medium onion chopped
- 2 tbsp all-purpose flour
- 1½ cups chicken broth (I used homemade)
- 1 cup chopped green chile peppers (I used mild fire-roasted green chile peppers in the jar from Fred Meyer)
- 3 clove garlic finely chopped, more if desired
- 1 tsp Kosher salt or season to taste
- ½ tsp ground cumin more if desired
- 6 flour tortilla
- 1 cup shredded Monterey Jack cheese
- 1 cup shredded mild Cheddar cheese
- 2 cups shredded cooked chicken breast meat
- 1 cup heavy cream
- ½ - 1 cup any cheese to sprinkle over the top
- green onion & cilantro chopped for garnish
How to make Salsa Verde
- Melt 2 tablespoons of butter into a pot then add 1 chopped onion, cook until soft for 5 minutes.
- Add 2 tablespoons of all-purpose flour, cook for 1 minute and stir vigorously.
- Add 1 1/2 cup of chicken broth, 1 cup of chopped green chile peppers, 3 chopped garlic cloves, 1 teaspoon of Kosher salt and 1/2 teaspoon of ground cumin. Simmer the ingredients over heat for 5 minutes and occasionally stir the mixture a few times.
How to make Chicken Enchiladas
- Preheat your oven to 350F degrees.
- Dip 1 flour tortilla in the salsa Verde sauce, dip both sides. Put 1/4 cup of chicken breast in the center of the tortilla. Sprinkle about 2 tablespoons of Monterey Jack cheese & 2 tablespoons of mild Cheddar cheese. Roll the tortilla into a roll, and place it in a baking dish. Repeat step one x5
- Spread the rest of the Salsa Verde sauce over the top of the enchiladas. Pour 1 cup of heavy whipping cream and sprinkle 1 cup of cheese. Place enchiladas in the oven & bake uncovered for 20 minutes.
- Sprinkle chopped green onion & cilantro over the dish and serve it with green lettuce & salsa.