Are you tired of living with heartburn, acid reflux, and the discomfort that comes with Gastroesophageal Reflux Disease (GERD)? You’re not alone. According to the American Gastroenterological Association, up to 20% of Americans experience symptoms of GERD each year. The good news is that making a few simple changes to your diet can make all the difference.
In this article, we’ll explore 20 soothing GERD-friendly recipes that are designed to help alleviate symptoms and promote happy digestion. From baked salmon with steamed asparagus to avocado and spinach smoothies, we’ve got you covered. Each recipe has been carefully selected to avoid common triggers like spicy foods, citrus fruits, and fatty or fried ingredients. Whether you’re a foodie looking for new inspiration or simply seeking relief from GERD symptoms, these recipes are sure to become new favorites.
Stay tuned for the full list of recipes, and get ready to cook your way to a healthier, happier digestive system!
Baked Salmon with Steamed Asparagus
This simple yet impressive recipe combines the rich flavor of salmon with the tender crunch of asparagus, all within a quick 20-minute cooking time. Perfect for a weeknight dinner or special occasion, this dish is sure to please even the most discerning palates.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 lb fresh asparagus spears
– 2 tbsp olive oil
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place salmon fillets on the prepared baking sheet.
4. Drizzle olive oil over the salmon, and season with salt and pepper.
5. Roast in the preheated oven for 12-15 minutes or until cooked through.
6. Meanwhile, place asparagus spears in a steamer basket.
7. Steam for 8-10 minutes or until tender but still crisp.
8. Serve baked salmon with steamed asparagus and a squeeze of lemon juice (optional).
Cooking Time: 20 minutes
Oatmeal with Bananas and Almond Milk
Start your day off right with this deliciously wholesome oatmeal recipe, featuring sweet bananas and creamy almond milk.
Ingredients:
– 1/2 cup rolled oats
– 1 cup water or almond milk
– 1 ripe banana, sliced
– 1 tablespoon honey (optional)
– Pinch of salt
Instructions:
1. In a medium saucepan, bring the water or almond milk to a simmer over medium heat.
2. Add the oats and reduce heat to low. Cook, stirring occasionally, for 5-7 minutes or until the oats have absorbed most of the liquid and reached your desired consistency.
3. Add the sliced banana to the oatmeal and stir gently to combine.
4. If using honey, drizzle it over the top of the oatmeal and bananas.
5. Season with a pinch of salt to bring out the flavors.
Cooking Time: 10-12 minutes
Ginger-Turmeric Chicken Soup
This comforting soup is a perfect blend of flavors, with the warmth of ginger and turmeric complemented by the comfort of chicken. Enjoy a soothing bowl on a chilly day.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 medium carrots, chopped
– 2 stalks celery, chopped
– 2 cloves garlic, minced
– 1-inch piece fresh ginger, grated
– 1 tsp ground turmeric
– 4 cups chicken broth
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. In a large pot, sauté the chicken, carrots, celery, and garlic in a little oil until the vegetables are tender.
2. Add the ginger, turmeric, and chicken broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the chicken is cooked through.
3. Season with salt and pepper to taste.
4. Ladle into bowls and garnish with cilantro leaves, if desired.
Cooking Time: 30-35 minutes
Mashed Sweet Potatoes with Olive Oil
Elevate your mashed sweet potatoes with a drizzle of olive oil and a touch of simplicity.
Ingredients:
– 2-3 large sweet potatoes, peeled and chopped into 1-inch cubes
– 1/4 cup extra virgin olive oil
– Salt, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Place the sweet potato cubes on a baking sheet lined with parchment paper.
3. Roast the sweet potatoes in the preheated oven for 45-50 minutes, or until they are tender when pierced with a fork.
4. Remove the sweet potatoes from the oven and let them cool slightly.
5. In a large bowl, add the roasted sweet potatoes, olive oil, and salt.
6. Mash the sweet potatoes with a potato masher or a fork until smooth and creamy.
Cooking Time: 45-50 minutes
Servings: 4-6
Quinoa and Roasted Vegetable Bowl
This hearty bowl combines nutty quinoa with a variety of roasted vegetables, making it a nutritious and flavorful meal perfect for any time of day.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 large zucchini, sliced
– 1 small red onion, thinly sliced
– Salt and pepper to taste
– Optional: your favorite toppings such as avocado, feta cheese, or chopped herbs
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions.
3. Toss sweet potato, bell pepper, zucchini, and onion with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes or until tender.
4. Combine cooked quinoa and roasted vegetables in a bowl. Season with salt and pepper to taste.
5. Add your favorite toppings, if desired.
Cooking Time: 40-45 minutes
Herb-Roasted Turkey Breast
Elevate your holiday gatherings with this flavorful and aromatic herb-roasted turkey breast recipe.
Ingredients:
– 1 (2-3 pound) boneless, skinless turkey breast
– 2 tablespoons olive oil
– 2 tablespoons chopped fresh rosemary leaves
– 2 tablespoons chopped fresh thyme leaves
– 1 tablespoon honey
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together olive oil, rosemary, thyme, and honey.
3. Place the turkey breast on a roasting pan or baking sheet lined with parchment paper.
4. Brush the herb mixture evenly onto both sides of the turkey breast.
5. Season with salt and pepper to taste.
6. Roast in the preheated oven for 45-50 minutes, or until internal temperature reaches 165°F (74°C).
7. Let it rest for 10-15 minutes before slicing and serving.
Cooking Time: 45-50 minutes
Steamed Cod with Lemon and Dill
This classic Scandinavian-inspired recipe yields a moist and flavorful cod dish, perfect for a weeknight dinner or special occasion. The bright citrus flavor of lemon and the freshness of dill complement the delicate taste of cod beautifully.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 lemons, sliced
– 1/4 cup fresh dill, chopped
– 2 tbsp unsalted butter
– Salt and pepper to taste
Instructions:
1. Preheat a steamer basket with 2 cups of water.
2. Rinse the cod fillets under cold water, pat dry with paper towels, and season with salt and pepper.
3. Place the cod fillets in the steamer basket, leaving some space between each piece.
4. Steam for 8-10 minutes or until the fish is cooked through and flakes easily with a fork.
5. Meanwhile, melt butter in a small saucepan over low heat. Add sliced lemons and chopped dill; simmer for 2-3 minutes or until fragrant.
6. Serve the steamed cod with the lemon-dill butter spooned over the top.
Cooking Time: 8-10 minutes
Avocado and Spinach Smoothie
Start your day with a boost of nutrients from this refreshing smoothie, blending the creaminess of avocado with the earthiness of spinach.
Ingredients:
– 1 ripe avocado, peeled and pitted
– 2 cups fresh spinach leaves
– 1/2 cup frozen pineapple chunks
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (optional)
Instructions:
1. Add the avocado, spinach, pineapple, almond milk, and honey to a blender.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Taste and adjust sweetness or thickness as desired.
4. Pour into a glass and serve immediately.
Cooking Time: 5 minutes
Serves: 1-2 people
Lentil and Carrot Stew
A hearty and comforting stew that’s perfect for a chilly evening or a healthy meal option. This recipe combines the earthy flavor of lentils with the sweetness of carrots, all in one delicious pot.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 medium-sized carrots, peeled and chopped
– 2 cloves garlic, minced
– 1 onion, chopped
– 4 cups vegetable broth
– 1 can diced tomatoes (14.5 oz)
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Optional: 1/4 cup chopped fresh parsley for garnish
Instructions:
1. In a large pot, sauté the onion, garlic, and carrots in a little water until tender.
2. Add the lentils, vegetable broth, diced tomatoes, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
3. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 45-50 minutes
Grilled Chicken with Zucchini Noodles
This recipe combines the smoky flavor of grilled chicken with the light and nutritious zucchini noodles, making for a quick and satisfying meal.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 medium zucchinis
– 2 tbsp olive oil
– 1 tsp garlic powder
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, garlic powder, salt, and pepper.
3. Brush both sides of chicken breasts with the mixture.
4. Grill chicken for 5-6 minutes per side, or until cooked through.
5. Meanwhile, spiralize zucchinis into noodle-like strands.
6. In a large skillet, heat 1 tbsp olive oil over medium-high heat. Add zucchini noodles and cook for 2-3 minutes, stirring occasionally.
7. Serve grilled chicken atop zucchini noodles, garnished with chopped parsley if desired.
Cooking Time: 15-20 minutes
Brown Rice with Steamed Broccoli
This classic combination of brown rice and steamed broccoli is a simple yet nutritious meal that can be prepared in under 30 minutes. This recipe yields a flavorful and fluffy brown rice dish paired with tender, bright green broccoli.
Ingredients:
– 1 cup brown rice
– 2 cups water
– 4 cups broccoli florets
– 2 tablespoons olive oil
– Salt to taste
Instructions:
1. Cook the brown rice according to package instructions using 2 cups of water.
2. Bring a pot of salted water to a boil and add the broccoli. Reduce heat to medium-low, cover, and steam for 5-7 minutes or until tender.
3. In a separate pan, heat the olive oil over medium heat. Once hot, pour in the cooked brown rice and stir-fry for 1-2 minutes or until heated through.
4. Serve the brown rice alongside the steamed broccoli.
Cooking Time: 20-25 minutes
Baked Apples with Cinnamon
This classic fall treat is a perfect way to cozy up on a chilly day. The sweetness of the apples pairs perfectly with the warmth of cinnamon, creating a delightful dessert that’s easy to prepare and always a crowd-pleaser.
Ingredients:
– 4-6 apples (any variety, but firmer ones like Granny Smith work best)
– 2 tbsp brown sugar
– 1 tsp ground cinnamon
– 1/4 tsp nutmeg
– 1/4 tsp salt
– 1/4 cup water
Instructions:
1. Preheat oven to 375°F (190°C).
2. Core the apples, leaving the skin intact.
3. In a small bowl, mix together brown sugar, cinnamon, nutmeg, and salt.
4. Fill each apple core with the sugar mixture, dividing it evenly among the apples.
5. Place the apples in a baking dish and add the water to the bottom of the dish.
6. Bake for 30-40 minutes or until the apples are tender when pierced with a fork.
Cooking Time: 30-40 minutes
Almond Butter and Banana Toast
This classic breakfast or snack option is elevated by the creamy richness of almond butter and the natural sweetness of ripe bananas. It’s a match made in heaven!
Ingredients:
– 2 slices of whole grain bread (e.g., whole wheat, baguette)
– 1-2 ripe bananas, sliced
– 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 evenly on each slice.
3. Top with sliced banana.
4. Sprinkle a pinch of salt to balance flavors (optional).
5. Add a drizzle of honey or maple syrup if desired for extra sweetness.
Cooking Time: None! This is a no-cook, quick-assemble snack.
Enjoy your delicious Almond Butter and Banana Toast!
Roasted Butternut Squash Soup
Roasting brings out the natural sweetness in butternut squash, making it a perfect base for a delicious and comforting soup. This recipe is easy to make and perfect for a chilly fall or winter evening.
Ingredients:
– 1 large butternut squash (about 2 lbs)
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups chicken or vegetable broth
– 1/2 cup heavy cream or half-and-half (optional)
– Salt and pepper to taste
– Fresh herbs, such as sage or parsley, for garnish (optional)
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 on a baking sheet, cut side up, and drizzle with olive oil.
4. Roast for 45 minutes, or until the flesh is tender and caramelized.
5. Scoop out the roasted squash and blend it with the chopped onion, garlic, broth, and heavy cream (if using) in a pot.
6. Bring to a simmer and season with salt and pepper.
7. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 1 hour
Poached Eggs with Whole-Grain Toast
Start your day off right with this simple yet satisfying recipe that combines the creaminess of poached eggs with the nutty goodness of whole-grain toast.
Ingredients:
– 2 large eggs
– 2 slices of whole-grain bread (such as whole wheat or rye)
– Salt and pepper to taste
– Optional: chopped herbs (such as chives or parsley) for garnish
Instructions:
1. Crack the eggs into a medium-sized bowl and whisk them together with a fork until the whites and yolks are fully incorporated.
2. Bring a pot of water to a simmer, then reduce the heat to a low simmer.
3. Create a whirlpool in the water by stirring it in one direction with a spoon.
4. Gently pour the egg mixture into the center of the whirlpool.
5. Cook for 3-4 minutes or until the whites are set and the yolks are cooked to your desired doneness.
6. Meanwhile, toast the whole-grain bread slices until lightly browned.
7. Serve the poached eggs on top of the toasted bread and season with salt and pepper to taste.
Cooking Time: 10-12 minutes
Steamed Green Beans with Garlic Oil
A simple yet flavorful side dish that pairs well with any meal. This recipe showcases the natural sweetness of green beans, elevated by a rich garlic oil.
Ingredients:
– 1 pound fresh green beans, trimmed
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Bring 2-3 inches of water to a boil in a large pot with a steamer basket.
2. Add the green beans to the steamer basket, cover, and steam for 5-7 minutes or until tender but still crisp.
3. Meanwhile, combine the minced garlic and olive oil in a small bowl.
4. Once the green beans are cooked, remove them from the heat and drizzle with the garlic oil mixture. Season with salt and pepper to taste.
5. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Chamomile and Honey Oatmeal
Start your day with a warm and comforting bowl of oatmeal infused with the calming properties of chamomile and the sweetness of honey. This recipe is perfect for those seeking a relaxing breakfast that will leave you feeling calm and focused.
Ingredients:
– 1/2 cup rolled oats
– 1 cup water or milk (dairy or non-dairy)
– 1 tablespoon dried chamomile flowers
– 1 teaspoon pure honey
– Pinch of salt
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer.
2. Add the oats and cook for 5-7 minutes or until the oats have absorbed most of the liquid and the mixture has thickened slightly.
3. Stir in the dried chamomile flowers and let them steep for an additional 2-3 minutes.
4. Remove from heat and stir in the honey until dissolved.
5. Season with a pinch of salt to balance the flavors.
Cooking Time: 10-12 minutes
Turkey and Spinach Stuffed Bell Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the savory flavors of turkey and spinach with the sweetness of bell peppers.
Ingredients:
– 4 large bell peppers, any color
– 1 pound ground turkey
– 1/2 cup fresh spinach leaves
– 1 onion, finely chopped
– 1 garlic clove, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large skillet, cook the turkey, onion, and garlic over medium-high heat until browned, breaking up with a spoon as needed.
4. Add spinach to the skillet and cook until wilted. Season with salt and pepper.
5. Stuff each bell pepper with the turkey mixture and top with shredded cheese (if using).
6. Cover the baking dish with aluminum foil and bake for 30 minutes.
7. Remove the foil and continue baking for an additional 15-20 minutes, or until the peppers are tender.
Cooking Time: 45-50 minutes
Baked Pears with Walnuts
This recipe combines the natural sweetness of pears with the earthy flavor of walnuts, resulting in a deliciously simple dessert that’s perfect for any occasion.
Ingredients:
– 4 ripe pears (such as Bartlett or Anjou), peeled, cored, and halved
– 1/2 cup chopped walnuts
– 2 tablespoons honey
– 1 tablespoon brown sugar
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon salt
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, mix together pears, honey, brown sugar, cinnamon, and salt until the pears are evenly coated.
3. Place the pear halves in a baking dish lined with parchment paper.
4. Sprinkle chopped walnuts over the pears.
5. Bake for 25-30 minutes or until the pears are tender and caramelized.
6. Remove from oven and let cool before serving.
Cooking Time: 25-30 minutes
Carrot and Ginger Soup
This sweet and spicy soup is a perfect comfort food for a chilly day. With the warmth of ginger and the natural sweetness of carrots, it’s a delicious and healthy meal option.
Ingredients:
– 2 tablespoons butter
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 4 cups chopped fresh carrots
– 2 inches piece of fresh ginger, grated
– 4 cups chicken or vegetable broth
– 1/2 cup heavy cream or coconut cream (optional)
– Salt and pepper to taste
Instructions:
1. In a large pot, melt butter over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic and cook for an additional minute.
3. Add carrots, ginger, and broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until carrots are tender.
4. Use an immersion blender or transfer soup to a blender and puree until smooth.
5. If desired, stir in heavy cream or coconut cream. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 25-30 minutes
Summary
Discover 20 delicious and gentle recipes that are perfect for those with gastroesophageal reflux disease (GERD). These soothing dishes incorporate ingredients like omega-rich salmon, fiber-packed sweet potatoes, and anti-inflammatory turmeric to help alleviate symptoms. From baked apples with cinnamon to quinoa and roasted vegetable bowls, these easy-to-make meals prioritize digestion-friendly ingredients and cooking methods. Say goodbye to discomfort and hello to happy eating with this comprehensive collection of GERD-friendly recipes.
