Are you tired of living with the discomforts of acid reflux? Whether it’s a burning sensation in your chest, a bitter taste in your mouth, or a persistent cough, acid reflux can be a real nuisance. But what if we told you that there are simple and delicious ways to alleviate those symptoms? In this article, we’ll explore 18 soothing recipes that can help provide relief from the discomforts of acid reflux.
From breakfast bowls to soups, teas to snacks, these recipes use natural ingredients like ginger, turmeric, and olive oil to calm your stomach and soothe your digestive system. And the best part? They’re all easy to make and require minimal cooking skills! Whether you’re a seasoned chef or a culinary newbie, you’ll find something on this list that will satisfy your taste buds while providing relief from acid reflux.
So why wait? Let’s dive into these 18 soothing recipes for acid reflux relief and start feeling better today!
Banana Oatmeal Breakfast Bowl
This recipe combines the natural sweetness of ripe bananas with the wholesome goodness of rolled oats, making it a delicious and filling breakfast option. Perfect for busy mornings, this bowl is ready in just 15 minutes!
Ingredients:
– 1 ripe banana
– 1/2 cup rolled oats
– 1/2 cup water or milk (dairy or non-dairy)
– Pinch of salt
– Optional: honey, chopped nuts, or shredded coconut for added flavor and texture
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer over medium heat.
2. Add the rolled oats and cook, stirring occasionally, until the mixture thickens and the oats are creamy, about 5-7 minutes.
3. Peel the banana and slice it into coins.
4. Once the oatmeal is cooked, stir in the sliced bananas and salt.
5. Serve the Banana Oatmeal Breakfast Bowl warm, topped with your choice of honey, chopped nuts, or shredded coconut.
Cooking Time: 15 minutes
Ginger and Turmeric Tea
This tea recipe combines the anti-inflammatory properties of turmeric with the digestive benefits of ginger, making it an excellent remedy for soothing a sore throat or calming digestive issues.
Ingredients:
– 1 tablespoon grated fresh ginger
– 1 teaspoon ground turmeric powder
– 2 cups water
– Honey or lemon (optional)
Instructions:
1. In a medium saucepan, combine the grated ginger and ground turmeric.
2. Pour in the water and bring to a boil over high heat.
3. Reduce heat to low and simmer for 5-7 minutes, or until the tea has reduced slightly and the flavors have melded together.
4. Strain the tea into a cup using a fine-mesh sieve or cheesecloth.
5. Add honey or lemon to taste, if desired.
Cooking Time: 10-12 minutes
Yield: 1 serving
Steamed Veggie Medley with Olive Oil
A flavorful and healthy side dish that’s perfect for any occasion. This recipe showcases a colorful medley of steamed vegetables infused with the richness of olive oil.
Ingredients:
– 1 cup broccoli florets
– 1 cup sliced carrots
– 1 cup sliced bell peppers (any color)
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Fill a large pot with 2 inches of water and bring to a boil.
2. Reduce heat to medium-low and place a steamer basket over the boiling water.
3. Add broccoli, carrots, bell peppers, and garlic to the steamer basket.
4. Cover the pot with a lid and steam for 10-12 minutes or until vegetables are tender.
5. Remove from heat and drizzle with olive oil. Season with salt and pepper to taste.
Cooking Time: 10-12 minutes
Almond Milk Smoothie with Spinach and Banana
This creamy and nutritious smoothie is the perfect way to start your day or as a quick pick-me-up. With the natural sweetness of banana, the subtle flavor of spinach, and the nutty taste of almond milk, you’ll be indulging in a delightful treat that’s also good for you!
Ingredients:
– 1 ripe banana
– 2 cups fresh baby spinach leaves
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey (optional)
– Ice cubes (as needed)
Instructions:
1. Add the banana, spinach, and almond milk 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 add honey if desired for extra sweetness.
4. Pour into a glass and serve immediately. You can also add ice cubes if you prefer a thicker texture.
Cooking Time: 5 minutes
Baked Sweet Potato with a Hint of Cinnamon
Elevate the humble sweet potato with a hint of warm cinnamon. This simple recipe yields a deliciously caramelized and aromatic spud perfect for snacking or as a side dish.
Ingredients:
– 2-3 large sweet potatoes
– 1 tsp ground cinnamon
– 1 tbsp olive oil
– Salt, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Scrub the sweet potatoes clean and poke some holes in each with a fork.
3. Rub the sweet potatoes with olive oil and sprinkle with salt.
4. Bake for 45-60 minutes or until the sweet potatoes are tender when pierced with a fork.
5. Remove from oven and let cool slightly.
6. Sprinkle the cinnamon over the sweet potatoes and serve warm.
Cooking Time: 45-60 minutes
Quinoa Salad with Cucumber and Avocado
This quinoa salad is a perfect blend of healthy and delicious, featuring the nutty flavor of quinoa, the crunch of cucumber, and the creaminess of avocado. It’s a great side dish or light lunch option for warm weather.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed greens (arugula, spinach, etc.)
– 1 large cucumber, diced
– 1 ripe avocado, diced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine cooked quinoa, mixed greens, cucumber, and avocado.
2. Squeeze lemon juice over the salad and toss to coat.
3. Sprinkle cilantro over the top and season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None (all ingredients are prepared or cooked in advance)
Grilled Chicken with Steamed Broccoli
This classic combination of grilled chicken and steamed broccoli is a great way to get your daily dose of protein and nutrients. With just a few simple ingredients and steps, you can enjoy a healthy and delicious meal in no time.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– Salt and pepper to taste
– 4 cups broccoli florets
– 2 tablespoons water
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, lemon juice, and garlic. Brush mixture on both sides of chicken breasts.
3. Grill chicken for 5-6 minutes per side, or until cooked through.
4. Meanwhile, steam broccoli in a pot with 2 tablespoons of water until tender, about 3-4 minutes.
5. Season chicken with salt and pepper to taste. Serve with steamed broccoli.
Cooking Time: 15-20 minutes
Lentil Soup with Carrots and Celery
This hearty lentil soup is a perfect blend of flavors and textures, packed with nutritious ingredients like carrots and celery. With its comforting aroma and rich taste, it’s a great option for a cozy dinner or lunch.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups vegetable broth
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, sauté the onion, garlic, carrots, and celery in a little water until tender.
2. Add the lentils, vegetable broth, diced tomatoes, and thyme. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
3. Season with salt and pepper to taste.
Cooking Time: 30-40 minutes
Zucchini Noodles with Pesto and Cherry Tomatoes
Enjoy the flavors of summer with this light and refreshing recipe, perfect for a quick weeknight dinner or a gathering with friends. This dish showcases the beauty of seasonal ingredients, highlighting the sweetness of cherry tomatoes and the creaminess of homemade pesto.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made pesto (see note)
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat your spiralizer or use a vegetable peeler to create zucchini noodles.
2. Cook the zucchini noodles in boiling salted water for 3-5 minutes, or until slightly tender. Drain and set aside.
3. In a large skillet, combine cooked zucchini noodles, pesto, and cherry tomatoes. Toss gently to combine, seasoning with salt and pepper as needed.
4. Serve immediately, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Oven-Baked Salmon with Asparagus
This recipe combines the rich flavors of salmon with the tender sweetness of asparagus, all within a simple and quick oven-baking process. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 2 tbsp olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh lemon wedges, optional
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on one half of the baking sheet.
4. Drizzle olive oil over the salmon, then sprinkle with garlic and salt.
5. Arrange asparagus spears on the other half of the baking sheet.
6. Bake for 12-15 minutes or until salmon is cooked through and flakes easily.
7. Serve hot, garnished with fresh lemon wedges if desired.
Cooking Time: 12-15 minutes
Herbal Chamomile and Honey Infusion
This soothing herbal infusion combines the natural calming properties of chamomile with the sweetness of honey, creating a relaxing and rejuvenating brew perfect for unwinding before bed or whenever you need a moment of calm.
Ingredients:
– 1 tablespoon dried chamomile flowers
– 1 cup boiling water
– 1-2 teaspoons pure honey (optional)
Instructions:
1. Combine the dried chamomile flowers with the boiling water in a large mug.
2. Steep for 5-7 minutes, allowing the herbs to release their soothing properties.
3. Strain the infusion into a cup or teapot.
4. If desired, add 1-2 teaspoons of pure honey to sweeten the brew.
5. Enjoy your calming herbal delight whenever you need it.
Cooking Time: 5-7 minutes
Roasted Butternut Squash Soup
Roasted Butternut Squash Soup Recipe
Warm up with a comforting and flavorful Roasted Butternut Squash Soup! This recipe brings together the natural sweetness of butternut squash, roasted to perfection, and blended with aromatic spices.
Ingredients:
– 1 medium butternut squash (about 2 lbs)
– 2 tablespoons olive oil
– 1 onion, peeled and chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– 4 cups chicken or vegetable broth
– 1/2 cup heavy cream (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut the butternut squash in half lengthwise and scoop out the seeds.
3. Drizzle olive oil, sprinkle with onion, garlic, cumin, smoked paprika, salt, and pepper on each squash half.
4. Roast for 45 minutes or until tender.
5. Scoop flesh into a blender or food processor with broth and blend until smooth.
6. If desired, add heavy cream and blend until combined.
7. Serve warm or chilled.
Cooking Time: 1 hour 15 minutes
Brown Rice Pilaf with Dill and Lemon Zest
This flavorful pilaf combines the nutty taste of brown rice with the bright, citrusy notes of lemon zest and the freshness of dill. Perfect as a side dish or light lunch.
Ingredients:
– 1 cup brown rice
– 2 cups water
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– 1 teaspoon grated lemon zest
– 1/4 cup chopped fresh dill
– Salt to taste
Instructions:
1. Heat the olive oil in a medium saucepan over medium-high heat.
2. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the brown rice and stir to coat with oil and mix with onions and garlic.
5. Add the water and bring to a boil. Reduce heat to low, cover, and simmer for 20-25 minutes or until liquid is absorbed and rice is tender.
6. Stir in lemon juice, zest, and chopped dill. Season with salt to taste.
7. Serve warm or at room temperature.
Cooking Time: 25-30 minutes
Steamed Cod with Ginger and Scallions
This recipe highlights the simplicity of steaming cod, allowing its natural flavors to shine through while complemented by the warmth of ginger and the crunch of scallions.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 inches piece of fresh ginger, peeled and sliced
– 1/4 cup chopped scallions (green and white parts)
– 2 tablespoons soy sauce
– 1 tablespoon sesame oil
– Salt and pepper to taste
Instructions:
1. Preheat a steamer basket over boiling water.
2. Place cod fillets in the steamer, leaving space between each piece.
3. Add sliced ginger on top of the cod.
4. Steam for 8-10 minutes or until cod is cooked through.
5. Stir-fry chopped scallions with soy sauce and sesame oil until slightly caramelized.
6. Serve cod with scallion mixture spooned over the top. Season with salt and pepper to taste.
Cooking Time: 8-10 minutes
Melon and Cucumber Salad with Mint
A simple yet flavorful salad that combines the sweetness of melons with the coolness of cucumbers, all tied together with a hint of minty freshness.
Ingredients:
– 2 cups diced melon (any variety, such as cantaloupe or honeydew)
– 1 cup sliced cucumber
– 1/4 cup chopped fresh mint leaves
– 2 tablespoons lime juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the diced melon and sliced cucumber.
2. Sprinkle the chopped mint leaves over the top of the salad.
3. Squeeze the lime juice evenly over the salad.
4. Season with salt and pepper to taste.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Vegetable Stir-Fry with Tofu
This recipe is a flavorful and nutritious stir-fry that combines the savory taste of tofu with the vibrant colors of your favorite vegetables. Perfect for a weeknight dinner or a quick lunch, this dish is ready in under 30 minutes!
Ingredients:
– 1 block firm tofu, cut into small cubes
– 2 tablespoons vegetable oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 cup broccoli florets
– 1 cup bell pepper slices
– 1 cup carrots, peeled and grated
– 1 teaspoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from pan and set aside.
3. Add the onion, garlic, broccoli, bell pepper, and carrots to the pan. Cook until the vegetables are tender-crisp, about 5-6 minutes.
4. Return the tofu to the pan and stir in soy sauce. Season with salt and pepper to taste.
5. Serve hot over rice or noodles, garnished with chopped green onions if desired.
Cooking Time: 20-25 minutes
Homemade Applesauce with Cinnamon
Elevate your snack game with this classic combination of tender apples and warm cinnamon. This simple recipe yields a deliciously chunky applesauce perfect for topping yogurt, oatmeal, or using as a dip.
Ingredients:
– 4-6 medium-sized apples (any variety, but firmer apples work best)
– 1/2 teaspoon ground cinnamon
– 1/4 cup water
– Optional: lemon juice to prevent browning
Instructions:
1. Wash and peel the apples, then chop them into 1-inch pieces.
2. In a medium-sized pot, combine the chopped apples, cinnamon, and water.
3. Cook over medium heat, stirring occasionally, until the apples are tender and easily mashed (about 20-25 minutes).
4. Use an immersion blender or a potato masher to puree the mixture to your desired consistency.
5. Taste and adjust the sweetness by adding more cinnamon or lemon juice if needed.
Cooking Time: 20-25 minutes
Low-Fat Yogurt with Fresh Blueberries
A sweet and satisfying snack that’s perfect for hot summer days, this recipe combines the tanginess of low-fat yogurt with the natural sweetness of fresh blueberries.
Ingredients:
– 1 cup low-fat plain yogurt
– 1/2 cup fresh blueberries
– Optional: honey or sugar to taste (but try it without – the blueberries are sweet enough!)
Instructions:
1. In a small bowl, spoon in the low-fat yogurt.
2. Rinse the blueberries and pat them dry with a paper towel.
3. Add the blueberries on top of the yogurt.
4. Serve immediately, or refrigerate for up to 30 minutes before serving.
Cooking Time: None! This recipe is ready in just a few simple steps.
Summary
Suffering from acid reflux? Soothe your symptoms with these 18 delicious and easy-to-make recipes. From breakfast bowls to soothing teas, and savory dishes to sweet treats, this collection offers a range of options to ease discomfort. Try a Banana Oatmeal Breakfast Bowl for a gentle start, or sip on Ginger and Turmeric Tea for calming effects. Other highlights include Steamed Veggie Medley with Olive Oil, Quinoa Salad with Cucumber and Avocado, and more. Say goodbye to acid reflux and hello to comfort food that’s good for you!
