Are you tired of dealing with the discomfort and pain associated with gastritis? While antacids and medication can provide relief, a well-planned diet rich in nutrients can also help alleviate symptoms and promote gentle digestion. As we explore the world of gastritis-friendly cooking, it’s clear that a simple shift in focus to soothing ingredients and cooking methods can make all the difference.
In this article, we’ll delve into 18 delicious recipes designed specifically for gentle digestion, featuring ingredients like ginger, turmeric, and chamomile that work together to soothe and calm the stomach. From hearty breakfast options to comforting soups and desserts, these recipes are perfect for anyone looking to ease their gastritis symptoms and enjoy a happier, healthier digestive system.
Banana Oatmeal Porridge
Start your day with a comforting bowl of banana oatmeal porridge, packed with nutritious ingredients and delicious flavor. This recipe is perfect for a quick breakfast or a healthy snack.
Ingredients:
– 1 ripe banana
– 1/2 cup rolled oats
– 1 cup water or milk (dairy or non-dairy)
– 1 tablespoon honey (optional)
– Pinch of salt
Instructions:
1. In a medium saucepan, combine oats and water/milk. Bring to a simmer over medium heat.
2. Reduce heat to low and cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid and reached your desired consistency.
3. Mash the banana in a bowl and add it to the oat mixture. Stir well to combine.
4. Add honey (if using) and salt to taste. Stir again to mix.
5. Cook for an additional 1-2 minutes, or until the porridge has thickened slightly.
Cooking Time: 10-12 minutes
Steamed Ginger Chicken
This Asian-inspired dish is a flavorful and healthy twist on traditional chicken recipes. The combination of ginger, garlic, and soy sauce creates a savory and aromatic flavor profile that pairs well with steamed vegetables or rice.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 inches fresh ginger, peeled and sliced thinly
– 3 cloves garlic, minced
– 2 tbsp soy sauce
– 1 tsp sesame oil
– Salt and pepper to taste
Instructions:
1. Rinse the chicken and pat dry with paper towels.
2. In a small bowl, mix together ginger, garlic, soy sauce, and sesame oil.
3. Place the chicken in a steamer basket and brush the ginger mixture evenly over both sides of the chicken.
4. Steam the chicken for 12-15 minutes or until cooked through.
5. Serve hot with your choice of steamed vegetables or rice.
Cooking Time: 12-15 minutes
Aloe Vera Honey Smoothie
Replenish your body with this soothing and sweet smoothie, perfect for a hot summer day. This recipe combines the natural benefits of aloe vera with the warmth of honey to create a deliciously healthy drink.
Ingredients:
– 1 cup frozen pineapple
– 1/2 cup frozen mango
– 1 tablespoon aloe vera gel
– 1 tablespoon honey
– 1/2 banana, sliced
– 1 cup plain Greek yogurt
– Ice cubes (as needed)
Instructions:
1. In a blender, combine the frozen pineapple, mango, aloe vera gel, and honey.
2. Add the sliced banana and Greek yogurt to the blender.
3. Blend the mixture on high speed until smooth and creamy.
4. Add ice cubes if you prefer a thicker consistency.
5. Blend again until the ice is crushed and the smoothie is the desired thickness.
Cooking Time: 5 minutes
Baked Sweet Potato Mash
Elevate your mashed potato game with this simple recipe that combines the natural sweetness of baked sweet potatoes with a hint of savory flavor. Perfect as a side dish or topped with your favorite ingredients.
Ingredients:
– 2-3 large sweet potatoes
– 1/4 cup unsalted butter, softened
– 1/2 cup milk or heavy cream
– Salt and pepper to taste
– Optional: brown sugar, cinnamon, or other desired spices
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce each sweet potato several times with a fork and bake for 45-60 minutes, or until soft when pierced.
3. Remove from the oven and let cool slightly.
4. Scoop out flesh and place in a bowl.
5. Add softened butter, milk or heavy cream, salt, and pepper. Mash until smooth and creamy.
6. Taste and adjust seasoning as needed. If desired, add brown sugar, cinnamon, or other spices to taste.
Cooking Time: 45-60 minutes (baking time) + 10-15 minutes (mashing)
Chamomile Rice Pudding
This comforting dessert combines the creamy texture of rice pudding with the calming properties of chamomile, perfect for a relaxing treat after dinner.
Ingredients:
– 1 cup cooked white rice
– 2 cups milk (whole or nonfat)
– 1/4 teaspoon kosher salt
– 1 tablespoon honey
– 1/4 cup dried chamomile flowers (or 1 teaspoon chamomile extract)
– 1/4 teaspoon vanilla extract
Instructions:
1. In a medium saucepan, combine cooked rice, milk, and salt. Cook over medium heat, stirring constantly, until the mixture comes to a boil.
2. Reduce heat to low, cover, and simmer for 18-20 minutes or until the pudding has thickened.
3. Remove from heat and stir in honey, chamomile flowers (or extract), and vanilla extract.
4. Let cool slightly before serving warm or chilled.
Cooking Time: 20 minutes
Boiled Carrot and Zucchini Soup
Enjoy a simple and healthy soup that’s perfect for a quick lunch or dinner. This recipe showcases the natural sweetness of carrots and zucchinis, blended with aromatics and spices.
Ingredients:
– 2 medium carrots, peeled and chopped
– 1 medium zucchini, chopped
– 4 cups water
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Optional: cream or yogurt for added richness
Instructions:
1. In a large pot, combine the chopped carrots, zucchini, onion, garlic, thyme, salt, and pepper.
2. Pour in the water and bring to a boil over high heat.
3. Reduce the heat to medium-low and simmer for 20-25 minutes or until the vegetables are tender.
4. Use an immersion blender or a regular blender to puree the soup until smooth.
5. Taste and adjust seasoning as needed. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 20-25 minutes
Soft Scrambled Eggs with Turmeric
A twist on the classic scrambled eggs, this recipe adds a warm and aromatic touch with turmeric. Perfect for a weekend brunch or a quick breakfast on-the-go.
Ingredients:
– 2 large eggs
– 1/4 teaspoon ground turmeric
– Salt and pepper to taste
– 1 tablespoon butter
Instructions:
1. Crack the eggs into a bowl and whisk them together with a fork. Add the turmeric, salt, and pepper.
2. Heat the butter in a non-stick skillet over medium heat.
3. Pour in the egg mixture and let it cook for about 30 seconds.
4. Use a spatula to gently scramble the eggs, breaking them up into small curds.
5. Continue cooking for another 1-2 minutes, until the eggs are just set.
6. Serve immediately.
Cooking Time: 3-4 minutes
Steamed White Fish with Herbs
This simple yet flavorful recipe showcases the delicate taste of white fish paired with a fragrant herb blend. Perfect for a light and healthy meal, this dish is sure to please.
Ingredients:
– 4 white fish fillets (such as cod or tilapia)
– 2 tablespoons olive oil
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh dill
– 1 tablespoon chopped fresh chives
– Salt and pepper to taste
Instructions:
1. Preheat a steamer basket over boiling water.
2. Rinse the fish fillets under cold water, pat dry with paper towels.
3. In a small bowl, mix together olive oil, parsley, dill, and chives.
4. Place the fish fillets in the steamer basket and brush the herb mixture evenly over each fillet.
5. Season with salt and pepper to taste.
6. Steam for 8-10 minutes or until the fish is cooked through.
Cooking Time: 8-10 minutes
Pear and Spinach Smoothie
Start your day with a nutrient-packed smoothie that combines the sweetness of pears with the earthy flavor of spinach. This refreshing drink is perfect for a quick breakfast or post-workout snack.
Ingredients:
– 1 ripe pear, cored
– 2 cups fresh baby spinach leaves
– 1/2 cup plain Greek yogurt
– 1 tablespoon honey
– 1/2 teaspoon vanilla extract
– Ice cubes (optional)
Instructions:
1. Add the pear, spinach, yogurt, honey, and vanilla extract to a blender.
2. Blend on high speed until smooth and creamy.
3. Taste and adjust sweetness or consistency as needed.
4. Pour into a glass and serve immediately.
5. If desired, add ice cubes and blend until frosty.
Cooking Time: 0 minutes (blending only!)
Enjoy your delicious and healthy Pear and Spinach Smoothie!
Lentil and Pumpkin Stew
A hearty and comforting stew that combines the warmth of lentils with the sweetness of pumpkin, perfect for a cozy evening meal.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water or vegetable broth
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 small pumpkin (about 1 lb), peeled and cubed
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the lentils, pumpkin, cumin, smoked paprika, salt, and pepper. Pour in the water or broth.
3. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 30-40 minutes
Plain Yogurt with Flaxseeds
This simple recipe combines the benefits of plain yogurt and flaxseeds for a nutritious snack that’s high in protein, fiber, and omega-3 fatty acids.
Ingredients:
– 1 cup plain yogurt (low-fat or non-fat)
– 2 tablespoons ground flaxseeds
– Optional: sweetener of your choice (e.g., honey, maple syrup)
Instructions:
1. In a small bowl, mix together the plain yogurt and ground flaxseeds until well combined.
2. Taste and adjust sweetness if desired by adding a drizzle of your preferred sweetener.
3. Serve immediately or store in an airtight container in the refrigerator for up to 24 hours.
Cooking Time: None! This recipe is ready in just a few minutes.
Enjoy your nutritious snack, rich in fiber, protein, and omega-3 fatty acids from the flaxseeds and plain yogurt.
Boiled Quinoa with Olive Oil
This simple recipe yields a flavorful and nutritious side dish that pairs well with a variety of meals. With just a few ingredients, you can prepare this quinoa dish in no time!
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– Salt to taste
Instructions:
1. Rinse the quinoa in a fine-mesh strainer under cold running water.
2. In a medium saucepan, combine the quinoa and water or broth. Bring to a boil over high heat.
3. Reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is tender and the liquid has been absorbed.
4. Once cooked, fluff the quinoa with a fork to separate the grains.
5. In a small bowl, whisk together the olive oil and salt.
6. Add the olive oil mixture to the cooked quinoa and stir well.
Cooking Time: 15-20 minutes
Servings: 4-6
Baked Apples with Cinnamon
This classic recipe yields tender, flavorful apples infused with the warmth of cinnamon. Perfect as a dessert or snack, these baked apples are sure to become a family favorite.
Ingredients:
– 4-6 medium-sized apples (any variety)
– 2 tbsp brown sugar
– 1 tsp ground cinnamon
– 1/4 cup water
Instructions:
1. Preheat oven to 375°F (190°C).
2. Core the apples, leaving a small amount at the bottom.
3. In a bowl, mix together brown sugar and cinnamon.
4. Fill each apple with the sugar-cinnamon mixture, dividing it evenly among the apples.
5. Place the apples in a baking dish, add water to the pan (about 1/4 cup).
6. Bake for 40-45 minutes, or until apples are tender when pierced with a fork.
Cooking Time: 40-45 minutes
Steamed Cabbage and Potato Medley
This hearty side dish combines the natural sweetness of cabbage with the comforting creaminess of potatoes, all steamed to perfection.
Ingredients:
– 1 medium-sized cabbage, cored and chopped into small pieces
– 2-3 medium-sized potatoes, peeled and cubed
– 2 tablespoons olive oil
– Salt and pepper, to taste
– Optional: garlic powder or dried thyme for added flavor
Instructions:
1. Fill a large pot with about an inch of water.
2. Place the chopped cabbage and cubed potatoes in a steamer basket.
3. Drizzle the olive oil over the vegetables and sprinkle with salt, pepper, and any desired seasonings (garlic powder or thyme).
4. Steam the medley for 20-25 minutes, or until the potatoes are tender when pierced with a fork.
5. Remove from heat and serve hot.
Cooking Time: 20-25 minutes
Fennel and Cucumber Salad
This refreshing salad combines the crunch of fennel with the coolness of cucumber, perfect for a light and healthy meal or snack. With its simplicity and vibrant flavors, this recipe is sure to become a summer staple.
Ingredients:
– 2 bulbs of fennel, thinly sliced
– 2 cucumbers, peeled and thinly sliced
– 1/4 cup olive oil
– 2 tablespoons white wine vinegar
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large bowl, combine the sliced fennel and cucumber.
2. In a small bowl, whisk together the olive oil and white wine vinegar.
3. Pour the dressing over the fennel and cucumber mixture, and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with chopped parsley, if desired.
Cooking Time: 15 minutes
Servings: 4-6
Herbal Tea-Infused Oatmeal
Start your day with a soothing and flavorful breakfast by infusing the warmth of herbal tea into your oatmeal. This recipe combines the comforting texture of steel-cut oats with the calming properties of peppermint, lemon balm, and chamomile.
Ingredients:
– 1 cup steel-cut oats
– 2 cups water
– 1 teaspoon dried peppermint leaves
– 1/2 teaspoon dried lemon balm leaves
– 1/4 teaspoon dried chamomile flowers
– Honey or sugar (optional)
Instructions:
1. In a medium saucepan, bring the water to a boil.
2. Add the peppermint, lemon balm, and chamomile leaves.
3. Reduce heat to low and simmer for 5-7 minutes, or until the tea has steeped and the mixture has reduced slightly.
4. Add the steel-cut oats to the saucepan and stir well.
5. Cook for an additional 10-15 minutes, stirring occasionally, until the oats have reached your desired consistency.
6. Serve hot, with honey or sugar if desired.
Cooking Time: 20-25 minutes
Silken Tofu with Ginger Drizzle
A refreshing and flavorful dessert that combines the creamy texture of silken tofu with the spicy warmth of ginger.
Ingredients:
– 1 block (12 oz) silken tofu, drained and crumbled
– 2 inches fresh ginger, peeled and minced
– 1/4 cup granulated sugar
– 2 tablespoons soy sauce
– 2 tablespoons rice vinegar
– 1 tablespoon cornstarch
– 1/4 teaspoon sesame oil
– Salt to taste
Instructions:
1. In a blender or food processor, combine crumbled tofu, ginger, sugar, soy sauce, rice vinegar, and cornstarch. Blend until smooth.
2. Transfer the mixture to a bowl and stir in sesame oil. Season with salt to taste.
3. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow flavors to meld.
4. Serve chilled, garnished with additional minced ginger if desired.
Cooking Time: 10-15 minutes (including chilling time)
Roasted Butternut Squash Soup
Roasted Butternut Squash Soup Recipe
Warm up with this comforting and flavorful soup that’s perfect for the fall season.
Ingredients:
– 1 large butternut squash (about 2 lbs)
– 2 tablespoons olive oil
– 1 onion, peeled and chopped
– 3 cloves garlic, minced
– 4 cups chicken broth
– 1/2 cup heavy cream or half-and-half (optional)
– Salt and pepper to taste
– Fresh herbs like parsley or sage for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut the butternut squash in half lengthwise, scoop out seeds and pulp.
3. Place squash on a baking sheet, drizzle with olive oil, and sprinkle with salt.
4. Roast for 45-50 minutes, or until flesh is tender and caramelized.
5. Scoop out roasted squash and place it into a blender or food processor.
6. Add onion, garlic, chicken broth, and heavy cream (if using). Blend until smooth.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 1 hour 15 minutes
Summary
Gastritis can be a frustrating and uncomfortable condition, but a well-planned diet can help alleviate symptoms. This article presents 18 soothing recipes that promote gentle digestion, using ingredients like bananas, ginger, sweet potatoes, and turmeric. From oatmeal porridges to chicken dishes, soups, salads, and smoothies, these recipes offer a variety of options for those seeking relief from gastritis. Whether you’re looking for breakfast ideas or comforting meals, this collection provides inspiration for gentle digestion.
Leave a Reply