Recipes for Heartburn

It can be a tough time finding the right meals to eat to avoid heartburn. Keeping a journal of foods that trigger your heartburn is a good way to keep track; however, your options may be limited. From tomatoes, to citric foods, to coffee, there are many foods and drinks that trigger heartburn. To make it slightly easier, here are a few low-fat recipes from Health.com to allow you to avoid heartburn, yet still enjoy a healthy, tasty meal.

Muesli-Style Oatmeal

Ingredients

1 cup instant oatmeal

1 cup milk

2 tbsp. raisins (brought to a boil, drained)

½ banana, diced

½ golden apple, peeled, diced

Pinch of salt

2 tsp. sugar or honey

Directions

1. The evening before (or at least 2 hours before), mix the oatmeal, milk, raisins, salt, and sugar (or honey) together in a bowl.
2. Cover and place in the refrigerator.
3. Add fruit before serving.
4. If the mix is too thick, add milk.

 Black Bean and Cilantro Soup

Ingredients

8 oz. canned black beans

1 pint chicken stock

½ cup fresh cilantro

Salt to taste

1 tbsp. nonfat sour cream

Directions

1. Bring the chicken stock to a boil. Add the beans, cilantro, and salt.
2. Cook 30 minutes on low heat.
3. Blend with a hand blender to the desired consistency.
4. Season as needed.
5. Serve in a soup bowl and garnish with 1 tsp. nonfat sour cream and a sprig of cilantro.

Hummus

Ingredients

1 can (19 oz.) canned chickpeas (drained and washed twice)

1 cup chicken stock

2 tbsp. olive oil

¼ tsp. sesame oil

½ tsp. salt

Directions

1. Place the chickpeas in a food processor and add the chicken stock, olive oil, sesame oil, and salt.
2. Process until smooth.
3. Add chicken stock as needed.
4. Serve cold with toast points, oven-toasted corn chips, or small wedges of flatbread.

Carrot Salad

Ingredients

1 lb. carrots (peeled, trimmed, and grated)

¼ lb. mesclun greens

2 tbsp. raisins

2 tbsp. orange juice

1 tsp. dried oregano

2 tbsp. brown sugar

2 tsp. olive oil

¼ tsp. salt

Directions

1. In a bowl, mix the raisins, orange juice, oregano, brown sugar, olive oil, and salt. Let sit for about 5 minutes.
2. Pour the dressing over the carrots and mix thoroughly.
3. Season with additional salt as needed.
4. Serve over mesclun leaves.

Banana Ginger Energy Smoothie

Ingredients

½ cup ice

2 cups milk

2 bananas, ripe

1 cup yogurt

½ tsp. fresh ginger, peeled and grated fine

2 tbsp. brown sugar or honey (optional)

Directions

1. In a blender, add the ice, milk, yogurt, bananas, and ginger.
2. Blend until smooth.
3. Add sugar as needed.

These are quick and easy recipes to whip up at any time. The guideline to stick to in order to avoid heartburn is to eat lots of whole grains, vegetables and non-citrus fruits, and meals that are low in fat and acid.

If you suffer from ongoing heartburn, visit Dr. Darido to see what steps you can take to relieve your acid reflux.