Try it with...low acid recipes during mild heartburn E-Book

Astrid Olsson

• Herausgeber: BookRix
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2022

Beschreibung

Recipes: - Apple pumpkin soup - Aubergines from the wok - Aubergine asparagus enjoyment - Apple-Jacob mussels - Cauliflower rice with coriander and lemon - Bean jam - Banana smoothie - Banana and strawberry smoothie - Butternut pumpkin soup - Balsamic salmon - Cauliflower soup - Basmati rice with shrimps - Oven bananas with cinnamon - Banana-Oat-Smoothie - Creamy potato leek soup - Creamy Rice Chowder - Cranberry green cabbage quinoa - Creamy risotto with carrots - Creamy coconut rice - Chia seeds with buckwheat - Steamed asparagus - Steamed Green Beans - Steamed musk pumpkin - Simple carrot-leek soup - Simple steamed Brussels sprouts - Simple rice with peas - Simple couscous with spring onions - Simple wild rice - Simple oatmeal quinoa - Simple Quinoa - Strawberry cake with ricotta - Fine broccoli-cauliflower soup - Fine celery soup - Fine steamed vegetables - Fine almond and coconut risotto - Porridge - Breakfast rice pudding - Breakfast pudding - Fruit salad with nuts - Fish steaks - Frittata with summer vegetables - Spiced potatoes - Gluten-free oat porridge with coconut - Gluten-free porridge - Cucumber smoothie - Cucumber-Ginger-Smoothie - Gluten-free spelt dough pizza - Roasted Almond Quinoa Salad - Prawns with Thai Pesto - Prawns with carrot-coconut-ginger quinoa - Prawns with Zucchini-Noodles - Baked muesli - Roasted banana - Vegetables with honey-soy seed dressing - Baked cod with green beans - Grilled Alaska salmon - Roasted salmon with broccoli - Green beans with cashews and quinoa - Green cabbage with lentils and bay leaves - Baked apple with plum filling - Baked cod with green beans - Gluten-free oat porridge with coconut - Oat porridge with nut and banana - Hearty spinach lentil soup - Honey coconut salmon - Hot vegetable cake - Ginger-Honey-Melon-Smoothie - Ginger with coconut eggs - Ginger coconut cookies - CoconutChicken - Coconut-ginger rice - Coconut-Aubergine sweet-sour - Coconut chicken Variation - Crispy Noodles Paleo Style - Delicious rice - Lentil rice - Lentil rice bowl - Lentil soup - Lentil and vegetable gratin - Salmon with broccoli and rice - Mango-Peach-Banana-Smoothie - Almond melon smoothie - Mango shake - Chard with chickpeas and couscous - Muesli bar - Seafood with rice and turmeric - Baked potato sticks - Oven pears with ricotta - Paleo chicken meatballs - Paleo sweet potatoes with green cabbage salad - Pecan nut granola - Quinoa-Mangold-Plov - Quinoa with carrots and shrimps - Quinoa with juicy apple - Quinoa pancake with oats - Fast and easy risotto - Spinach Pumpkin Risotto - Sweet potato casserole - Celery cucumber smoothie - Celery soup - Fast porridige with almonds and quinoa - Aspargus with tofu - Homemade muesli bars - Homemade gluten free bread - Tofu broccoli quiche - Tofu with mint paste - Vegan Chinese porridge - Vegetarian rice with tofu and potatoes - Vegan pizza with spinach, pesto and vegetables - Courgette Noodles

Leseprobe

Astrid Olsson, Mattis Lundqvist

Try it with...low acid recipes during mild heartburn

110 stomach-friendly dishes for reflux

BookRix GmbH & Co. KG81371 Munich

Important reading reference!

Heartburn is not always the same. Every individual is different: Some people have severe complaints, others are only slightly sensitive to certain foods, while others can eat even the hottest chili peppers as long as the whole dish neutralizes the acids.

Naturally, this is a recipe book, not a scientific medical journal. Nevertheless, dear reader, you would like to have useful recipes. In order to do provide you a general guideline, the recipes are therefore equipped with a "Suitable for" notice.

Suitable for: All. Usually safe and consumable for all at any time.

Suitable for: Most people with (mild) heartburn can tolerate this dish well - even regularly. The ingredients listed in brackets can cause problems for individuals if they are consumed in excessive quantities. It is recommended, e.g. with garlic, to dose it very carefully at the beginning or to omit it completely. Here every person reacts individually. However, it is highly probable that there will be no problems with these dishes, as the acid components make up a small proportion of the total meal or are generally well tolerated (e.g. spring onions, steamed or sautéed onions etc. instead of raw onions).

Suitable for: Individually dependent  Individual ingredients (listed in brackets) are used here that could cause problems for some people either in themselves or through the amount used in the recipe. Unfortunately, the only thing that helps here (especially in chronic cases) is to try out and draw up a personal tolerability list with the help of a doctor. For example, quite a lot of people plagued by heartburn can tolerate a little (!) paprika and mushrooms, but not all of them. These dishes should generally be avoided with acute, severe heartburn. Here you can also find food for those who want to "sin" from time to time, without having to regret it with symptoms that last for days.

Apple pumpkin soup

Instead of apple, pear is just as good.

Servings: 6

Special appliances: pressure cooker, blender jug

Preparation time: 25 minutes

Suitable for: all

Ingredients:

500 g butternut pumpkin, peeled and diced

1 tbsp. olive oil

1 litre vegetable broth

1 tsp ginger powder

1 apple, peeled and sliced

Preparation

Put olive oil in a pressure cooker and sauté.

Once the oil is hot, add the pumpkin and fry for 5 minutes.

Add the remaining ingredients and stir well.

Close the lid and cook for 10 minutes at high pressure.

Open with the cold-water release method.

Puree the soup.

Serve warm and enjoy.

Nutrition information per serving:

100 calories

3 g fat

15 g carbohydrates

4 g proteins

Aubergines from the wok

If you want it vegetarian, replace the chicken broth with a vegetable broth. However, this changes the taste and calorie content a little. If you want it more spicy-hotter, let the chilli pepper fry alone for half a minute and then add the ginger, spring onions and garlic.

Servings: 4

Special equipment: wok

Preparation time: 25 minutes

Suitable for: Usually the most (peanut oil, chili, pepper)

Ingredients:

5 medium aubergines

3 tablespoons peanut oil (note compatibility, otherwise take rapeseed oil)

1 tablespoon dark sesame oil

1 pinch salt

1 pinch of pepper

2 spring onions, chopped

2 cm ginger root, crushed

3 garlic cloves, crushed

1 red chilli, sliced (optional, note compatibility)

120 ml chicken broth

3 tbsp. soy sauce

1 tbsp. rice wine vinegar

1 tbsp. brown sugar

1 tbsp. corn starch

1 tbsp. roasted sesame seeds for decoration

Some basil and bay leaves for decoration

Preparation

Halve the eggplants/aubergines and cut into bite-sized pieces.

Heat the wok, add the oil and grease the wok evenly with it.

Pour the eggplant/aubergine pieces into the hot oil. Brown for 3 minutes.

Season with salt and pepper.

Put aubergine pieces aside.

Repeat the process with further pieces of eggplant/aubergine until all are ready.

Then fry the ginger, spring onions, garlic and chilli in the wok for one minute.

Add the chicken stock to the wok.

In a bowl, mix vinegar, soy sauce, sugar and corn starch well.

Add the finished soy sauce mixture to the wok and heat for one minute. Add all the eggplant/aubergine pieces and mix well.

Serve and enjoy ready-made mixture with decoration.

Nutrition information per serving:

100 calories

18 g fat

51 g carbohydrates

15 g proteins

Aubergine asparagus enjoyment

Delicious during the asparagus season. If possible, use fresh asparagus. If necessary, take care that not too much salt has been used. This would otherwise unnecessarily remove liquid from the ingredients during the cooking process. If you need a little "meat" between your teeth, add a few bacon cubes with the cabbage (instead of croutons at the end).

Servings: 5

Special equipment: wok

Preparation time: 35 minutes

Suitable for: Usually the most

Ingredients:

90 ml olive oil

1 medium aubergine/eggplant, diced

1 onion, diced (more compatible alternative: spring onion)

150 g asparagus, cut into 2 cm pieces

6 Chinese cabbage leaves

A handful of halved cocktail tomatoes (approx. 10 pieces)

1 pinch of oregano

1 pinch sage

1 pinch of thyme

1 pinch salt

1 pinch of pepper

A handful of croutons

Preparation

Sauté the eggplant and onion in a hot wok for 4 minutes.

Add asparagus and cabbage. Fry for another 4 minutes.

Add tomatoes, sage, oregano, salt, pepper and thyme.

Cover and simmer for 10-15 minutes on a low flame.

Garnish with croutons and serve.

Nutrition information per serving:

282 calories

23 g fat

19 g carbohydrates

18 g proteins

Apple-Jacob mussels

Scallops are best bought at the fish counter.

Servings: 1

Special equipment: hearth

Preparation time: 15 minutes

Suitable for: Usually the most (walnuts)

Ingredients:

75 g celery, diced

130 ml vegetable broth

½ Teaspoon ginger, grated

1 teaspoon cardamom

2x 1 teaspoon olive oil

¼ Carrot (approx. 15 g, finely chopped)

150 g green beans / garden beans

Green apple (3/4, without pit and finely chopped)

120 g scallops

1 tablespoon walnuts, preferably finely ground or chopped

Preparation

Put carrots and celery together with 3 tbsp. broth in a pot and boil for 5 minutes.

Add the rest of the stock, ginger, cardamom, green beans and apple; mix and cook until thoroughly heated.

Heat the pan, add the olive oil (1 teaspoon) and sauté the scallops on all sides until golden brown.

Serve the mussels with the vegetables; garnish with walnuts and olive oil.

Nutrition information per serving:

324 calories

36 g carbohydrates

11 g fat

23 g proteins

Cauliflower rice with coriander and lemon

Under no circumstances should one do without turmeric. This is the only way to give cauliflower rice its unique taste.

Servings: 4

Special appliances: pressure cooker with steam cooker insert

Preparation time: 25 minutes

Suitable for: Usually the most (lemon juice, paprika powder)

Ingredients:

250 ml water

500 g cauliflower

Juice of a lemon (Compatible alternative: mandarin juice)

4 tbsp. ground coriander

1 pinch paprika powder

¼ TL Turmeric, ground

¼ TL Caraway

½ tbsp. Parsley

2 tbsp. olive oil

1 pinch salt

Preparation

Wash the cauliflower and cut into individual florets.

Cauliflower florets into the steaming insert. Pour the water into the saucepan.

Close the lid and cook for 1 minute.

Open with the cold water method.

Put the cauliflower aside on a plate. Remove the water from the pot.

Put the olive oil in a pot and heat. Stomp the cauliflower.

Once the oil is hot, add the cauliflower and sauté for a minute.

Add the remaining ingredients. Sauté for two minutes and stir constantly.

Refine the cauliflower rice with lemon juice and serve.

Nutrition information per serving:

90 calories

6 g carbohydrates

7 g fat

2 g proteins

Bean jam

If you tolerate it well, you can try a mild variety of pepper instead of courgettes.

Servings: 4

Special appliances: pressure cooker

Preparation time: 40 minutes

Suitable for: Individually dependent (garlic, onion, pepper)

Ingredients:

200 g pinto beans

½ tsp Caraway

1 tsp oregano

500 ml water

500 ml vegetable broth

½ Courgettes, in pieces

2 garlic cloves, ground

½ Onion, diced (more compatible alternative: spring onion)

½ tbsp. Olive oil

1 pinch salt

1 pinch of pepper

Preparation

Heat olive oil in a pot.

As soon as it is hot, fry the onions, courgettes and garlic in it.

Add the remaining ingredients and mix well.

Close the lid and cook for 30 minutes.

Allow the pressure to escape normally.

Crush the bean mixture in a bowl.

Season with salt and pepper.

Serve warm and enjoy.

Nutrition information per serving:

212 calories

33 g carbohydrates

3 g fat

13 g proteins

Banana smoothie

Of course, it also tastes good with Greek type natural yoghurt.

Servings: 2

Special equipment: Ice crusher

Preparation time: 5 minutes

Suitable for: all

Ingredients:

2 bananas

120 g natural yoghurt, reduced fat

120 ml milk

2 teaspoons honey

A little cinnamon

220 g ice cubes

Preparation

Crush the ice.

Stir all ingredients into the ice. Done.

Nutrition information per serving:

223 calories

24 g carbohydrates

0 g fat

6 g protein

Banana and strawberry smoothie

Strawberries and honey harmonise particularly well in taste. If possible, use acacia honey.

Servings: 2

Special equipment: ice crusher, mixer

Preparation time: 10 minutes

Suitable for: Usually the most (strawberries)

Ingredients:

1 banana

200 g strawberries

120 g vanilla yoghurt

120 ml milk

2 teaspoons honey

A little cinnamon

220 g ice cubes

Preparation

Crush ice in a blender or food processor.

Mix the remaining ingredients, add and stir in.

Nutrition information per serving:

235 calories

21 g carbohydrates

0 g fat

7 g proteins

Butternut pumpkin soup

If necessary, the dish can also be prepared with commercially available table potatoes (hard cooking) if there are no sweet potatoes at hand.

Servings: 4

Special equipment: hearth

Preparation time: 1 hour

Suitable for: Individually dependent (onions, garlic, pepper, leek)

Ingredients:

30 ml coconut oil

2 onions - chopped (alternative: spring onions)

1 pumpkin (butternut or pear pumpkin)

800 g beetroot - peeled, chopped, cooked

450 g sweet potatoes - peeled, diced

300 g leek - finely chopped

2 garlic cloves - crushed

1 teaspoon with cinnamon

1 litre broth (chicken or vegetables)

1 pinch of nutmeg

2 cm piece ginger - peeled, chopped

1 pinch salt

1 pinch of pepper

A little coriander - chopped

Preparation

Fry onions, ginger and garlic for 3 minutes at medium heat.

Add the leek and stir well for 5 minutes.

Add pumpkin, beetroot and sweet potatoes. Deglaze with the broth.

Add cinnamon, salt, pepper and nutmeg. Stir.

Bring to the boil, cover and simmer for 30-40 minutes until the vegetables are soft.

Stir in the chopped coriander and the chilli flakes.

Nutrition information per serving:

120 g calories

18 g carbohydrates

2 g fat

3 g proteins