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Acid reflux and heartburn recipes | Gert diet plans and recommendations

23 November, 2018
Peanut butter muffins

Foods that help with acid reflux

Non-citrus fruits, vegetables, lean meats, and unprocessed grains – aka, healthy eating.

Think about acid reflux as a reaction to poor habits rather than to specific foods. Things like eating late at night, snacking unhealthily, consuming foods high in fat and low in nutrients, are all correlated with experiencing acid reflux.

Small steps can help you reduce the chances of experiencing acid reflux.

Exchange carb heavy meals with vegetable-based dishes. Snack on fruit rather than chocolate. Reduce your coffee intake and drink more tea or water.

What’s important is finding something that works for you, so experiment! Keep a diet diary, keeping track of what and when you’ve eaten, and how you’ve reacted to it.

Let’s get you started – here are two acid reflux-resistant recipes:

A delicious and healthy peanut butter banana and raisin muffin

Peanut butter and raisin banana muffins

Good fat, high potassium, and a brilliant snack, these muffins are delicious, nutritious, and the perfect ratio of healthy/naughty.

What you’ll need:

Oven

Muffin tray

Blender/mixer

Bowl

Ingredients

2 large bananas

1 cup steel cut oats

1 tbsp of honey

½ cup raisins

½ cup of smooth peanut butter (smooth is less likely to cause a reaction)

½ tbsp of baking powder

Olive oil

Instructions

  1. Preheat your oven to 180°C (or 160°C fan-forced)
  2. Blend your bananas, oats, honey, peanut butter and baking powder. If your blender is struggling, add a little bit of water to the mix
  3. Pour the mix into a bowl
  4. Spread raising evenly throughout the mix
  5. Lightly coat your muffin tray with olive oil
  6. Pour mix into muffin tray
  7. Slide into oven for ~20 mins or until golden brown
  8. Take out and leave to cool

A bowl of kumera waiting to be cooked

Moroccan Kumera breakfast hash

A hearty, heart-relieving breakfast with enough inbound energy to get you through the day. Perfect for brisk mornings, entertaining loved ones, or as batch-cooked breakfasts.

What you’ll need:

A wok

A frying pan

Stove

Wooden spoon

Ingredients

1 large kumera

1 medium desiree potato (or other soft potato of your choice)

1 bunch broccolini

1 large red/green capsicum

2 large eggs

2 tsp Moroccan seasoning

Olive oil

Instructions

  1. Cube kumera, desiree potato, broccolini and capsicum
  2. Set wok on stove top (high) and frying pan (medium high)
  3. Drizzle olive oil into wok and on frying pan
  4. Crack eggs into frying pan and leave till cooked to your liking
  5. Drop your cubed vegetables into the wok and begin to stir with wooden spoon
  6. Mix in some Moroccan powder into the vegetable mix, stir, and place lid on, leaving for twenty seconds
  7. Repeat step 6
  8. If vegetables seem cooked and flavourful, remove from wok onto plate. If not, repeat step 6
  9. Place fried eggs on top of vegetable mix

All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified medical practitioner. CBHS endeavours to provide independent and complete information, and content may include information regarding services, products and procedures not covered by CBHS Health Cover policies. For full terms, click here.

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