When it comes to managing symptoms of Gastroesophageal Reflux Disease (GERD), diet plays a crucial role. A well-planned meal can help alleviate discomfort, reduce acid reflux, and promote digestive health. In this article, we’ll explore 20 mouth-watering GERD-friendly recipes that are not only delicious but also easy to digest. From baked salmon with steamed asparagus to quinoa salad with cucumber and mint, these recipes cater to a variety of tastes and dietary needs.
Whether you’re looking for a quick breakfast option like oatmeal with bananas and almond milk or a comforting lunch idea like ginger-turmeric chicken soup, we’ve got you covered. Our recipe selection includes a range of dishes that are gentle on the digestive system, using ingredients that help reduce symptoms of GERD. Stay tuned for the full list of recipes and learn how to create a meal plan that works wonders for your stomach.
Baked Salmon with Steamed Asparagus
This recipe brings together the rich flavor of salmon with the tender crunch of steamed asparagus, perfect for a quick and easy dinner. With minimal ingredients and simple steps, you can enjoy this delightful combination in no time.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 lb fresh asparagus
– 2 tbsp olive oil
– 1 tsp lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on the prepared baking sheet, leaving about 1 inch of space between each fillet.
4. Drizzle olive oil over the salmon and season with salt and pepper.
5. Steam asparagus in a pot with 2 inches of water until tender, about 5-7 minutes.
6. Remove the salmon from the oven after 12-15 minutes or when cooked through.
7. Serve the baked salmon alongside steamed asparagus.
Cooking Time:
– Salmon: 12-15 minutes
– Asparagus: 5-7 minutes
Oatmeal with Bananas and Almond Milk
Start your day off right with a comforting bowl of oatmeal infused with the natural sweetness of bananas and the creamy richness of almond milk. This simple recipe is perfect for a quick breakfast or snack.
Ingredients:
– 1/2 cup rolled oats
– 1 ripe banana, sliced
– 1 cup almond milk
– Pinch of salt
– Optional: honey or maple syrup to taste
Instructions:
1. In a medium saucepan, bring the almond milk and salt to a simmer over medium heat.
2. Add the oats and stir to combine. Cook for 5-7 minutes or until the oats have absorbed most of the liquid and reached your desired consistency.
3. Remove from heat and stir in the sliced banana.
4. Serve warm and enjoy! If desired, add a drizzle of honey or maple syrup for extra sweetness.
Cooking Time: 10-12 minutes
Ginger-Turmeric Chicken Soup
Warm up with this comforting and flavorful soup that combines the invigorating properties of ginger and turmeric with tender chicken. Perfect for a quick and easy meal or as a soothing remedy.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 2 inches fresh ginger, sliced
– 1 teaspoon ground turmeric
– 4 cups chicken broth
– 1/2 cup water
– 1/4 cup chopped scallions (optional)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, combine chicken, ginger, turmeric, chicken broth, and water.
2. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the chicken is cooked through.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with chopped scallions and fresh cilantro leaves if desired.
Cooking Time: 25 minutes
Mashed Sweet Potatoes with Olive Oil
Transform sweet potatoes into a creamy, aromatic delight with this simple recipe featuring olive oil. A perfect side dish for any occasion.
Ingredients:
– 2-3 large sweet potatoes, peeled and chopped into 1-inch cubes
– 1/4 cup extra virgin olive oil
– Salt to taste
– Optional: brown sugar, cinnamon, nutmeg, or other spices of your choice
Instructions:
1. Preheat oven to 400°F (200°C).
2. Place sweet potato cubes on a baking sheet lined with parchment paper.
3. Roast the sweet potatoes in the preheated oven for 45-50 minutes, or until tender when pierced with a fork.
4. Remove from oven and let cool slightly.
5. In a large bowl, mash the roasted sweet potatoes with a fork or potato masher.
6. Add olive oil, salt, and any desired spices (if using). Mix until smooth and creamy.
7. Serve hot, garnished with chopped fresh herbs like parsley or thyme if desired.
Cooking Time: 45-50 minutes
Yield: Serves 4-6
Grilled Turkey Patties with Zucchini
Elevate your grilled turkey burgers with the added flavor and texture of zucchini! This easy-to-make recipe is perfect for a quick weeknight dinner or a summer BBQ.
Ingredients:
– 4 turkey burger patties
– 2 medium zucchinis, sliced into 1/4-inch thick rounds
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Optional: your favorite toppings (e.g., cheese, lettuce, tomato)
Instructions:
1. Preheat grill to medium-high heat.
2. Brush both sides of turkey patties with olive oil; season with salt and pepper.
3. Grill turkey patties for 4-5 minutes per side, or until cooked through.
4. Meanwhile, brush zucchini slices with lemon juice and season with salt and pepper.
5. Grill zucchini slices for 2-3 minutes per side, or until tender.
6. Assemble burgers by placing a turkey patty on each bun; top with grilled zucchini, cheese, lettuce, tomato, and any other desired toppings.
Cooking Time: 12-15 minutes
Quinoa Salad with Cucumber and Mint
This quinoa salad is a perfect blend of textures and flavors, making it a great side dish or light lunch option.
Ingredients:
– 1 cup cooked quinoa
– 1 large cucumber, diced
– 1/4 cup chopped fresh mint leaves
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt to taste
Instructions:
1. In a medium bowl, combine the cooked quinoa and diced cucumber.
2. Stir in the chopped mint leaves.
3. Drizzle the olive oil and lemon juice over the quinoa mixture.
4. Season with salt to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None (assuming you have cooked quinoa already)
Poached Eggs with Spinach
This recipe combines the richness of poached eggs with the nutritional benefits of spinach, making for a satisfying and healthy breakfast option. With just a few ingredients and simple steps, you can enjoy this delightful dish in no time.
Ingredients:
– 2 large eggs
– 1 cup fresh spinach leaves
– 1 tablespoon butter
– Salt and pepper to taste
Instructions:
1. Bring a pot of water to a simmer and add the spinach leaves. Cook for 30 seconds or until wilted.
2. Crack an egg into a small bowl or ramekin.
3. Reduce the water temperature to a gentle simmer. Create a whirlpool in the water by stirring it in one direction with a spoon.
4. Gently pour the egg into the center of the whirlpool.
5. Cook for 3-4 minutes, or until the whites are set and the yolks are cooked to your desired doneness.
6. Use a slotted spoon to remove the poached egg from the water.
7. Serve the poached egg on top of the wilted spinach leaves with a pat of butter.
Cooking Time: 5-6 minutes
Roasted Carrots with Thyme
Roasted Carrots with Thyme Recipe
A simple yet flavorful side dish that brings out the natural sweetness of carrots, elevated by the savory aroma of thyme.
Ingredients:
– 4 large carrots, peeled and chopped into 1-inch pieces
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon fresh thyme leaves
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss carrots with olive oil, garlic, and thyme until well coated.
3. Season with salt and pepper to taste.
4. Spread the carrot mixture in a single layer on a baking sheet lined with parchment paper.
5. Roast for 20-25 minutes or until carrots are tender and caramelized, flipping halfway through.
Cooking Time: 20-25 minutes
Lentil Soup with Kale
This comforting soup is a perfect blend of protein-rich lentils and nutritious kale, making it a great option for a chilly day. With its rich flavor and tender texture, this recipe is sure to become a favorite.
Ingredients:
• 1 cup dried green or brown lentils, rinsed and drained
• 4 cups vegetable broth
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 2 carrots, peeled and chopped
• 1 celery stalk, chopped
• 1 can (14.5 oz) diced tomatoes
• 2 cups kale leaves, stems removed and chopped
• Salt and pepper to taste
• Optional: 1/4 teaspoon red pepper flakes for some heat
Instructions:
1. In a large pot, combine lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
2. Add onion, garlic, carrots, and celery. Simmer for an additional 10 minutes or until vegetables are tender.
3. Stir in diced tomatoes and kale. Season with salt, pepper, and red pepper flakes (if using).
4. Continue to simmer for 5-7 minutes or until kale is wilted.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 35-40 minutes
Baked Cod with Lemon and Dill
This simple yet flavorful recipe brings together the freshness of lemon, the brightness of dill, and the flakiness of cod to create a delightful baked dish.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 lemons, juiced
– 1/4 cup chopped fresh dill
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. Drizzle olive oil over the cod, then sprinkle with lemon juice and chopped dill.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until cod is cooked through and flakes easily with a fork.
Cooking Time: 12-15 minutes
Avocado Toast on Whole Grain Bread
Elevate your breakfast or snack game with this simple yet delicious recipe. Fresh avocado adds a silky texture and healthy fats, while whole grain bread provides a satisfying crunch.
Ingredients:
– 2 ripe avocados
– 1 slice of whole grain bread (e.g., wheat, rye, or multigrain)
– Salt and pepper to taste
– Optional: lemon juice, red pepper flakes, or chopped herbs for added flavor
Instructions:
1. Cut the avocado in half and remove the pit.
2. Mash the avocado with a fork until it reaches your desired consistency (chunky or smooth).
3. Toast the whole grain bread until lightly browned.
4. Spread the mashed avocado on top of the toasted bread.
5. Sprinkle with salt and pepper to taste.
6. Add any optional flavorings you like.
7. Serve immediately and enjoy!
Cooking Time: None required, as this recipe is more about assembly than cooking.
Steamed Broccoli with Garlic Oil
Elevate your broccoli game with this simple yet flavorful recipe that combines the natural sweetness of steamed broccoli with the pungency of garlic oil. This side dish is perfect for accompanying a variety of main courses.
Ingredients:
– 1 pound broccoli florets
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Fill a medium-sized pot with 2 inches of water. Bring the water to a boil.
2. Add the broccoli florets to a steamer basket. Place the basket over the boiling water.
3. Steam the broccoli for 4-5 minutes, or until tender but still crisp.
4. While the broccoli is steaming, heat the olive oil in a small saucepan over medium-low heat. Add the minced garlic and cook for 1-2 minutes, or until fragrant.
5. Remove the broccoli from the heat. Drizzle the garlic oil over the top. Season with salt and pepper to taste.
6. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Herb-Roasted Chicken with Parsnips
A classic roasted chicken recipe gets a boost of flavor from fresh herbs and the natural sweetness of parsnips. This easy-to-make dish is perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 whole chicken (3-4 lbs), rinsed and patted dry
– 2 tbsp olive oil
– 2 tbsp chopped fresh rosemary, thyme, and parsley
– 1 large parsnip, peeled and chopped into 1-inch pieces
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, mix together olive oil, herbs, salt, and pepper.
3. Rub the herb mixture all over the chicken, making sure to get some under the skin as well.
4. Place the chopped parsnips around the chicken in a single layer.
5. Roast the chicken and parsnips in the preheated oven for 45-50 minutes or until the chicken is cooked through and the parsnips are tender.
6. Let the chicken rest for 10 minutes before carving and serving.
Cooking Time: 45-50 minutes
Brown Rice Pilaf with Peas
This hearty pilaf combines nutty brown rice with fresh peas and aromatic spices, making it a perfect side dish for any meal.
Ingredients:
– 1 cup brown rice
– 2 cups water
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 cup frozen peas
– 1 teaspoon ground cumin
– Salt to taste
Instructions:
1. Rinse the brown rice and soak it in water for at least 30 minutes.
2. Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Drain and add the brown rice to the saucepan. Cook for 1 minute, stirring constantly.
4. Add the water, cumin, and salt. Bring to a boil, then reduce the heat to low, cover, and simmer for 40-45 minutes or until the liquid is absorbed.
5. Stir in the frozen peas during the last 5 minutes of cooking.
6. Serve hot and enjoy!
Cooking Time: 45-50 minutes
Chia Pudding with Blueberries
This simple recipe combines the nutritional benefits of chia seeds with the natural sweetness of blueberries, creating a delicious and healthy dessert or snack option.
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 2 tablespoons honey
– 1/4 teaspoon vanilla extract
– 1/4 cup fresh or frozen blueberries
Instructions:
1. In a small bowl, mix together chia seeds and almond milk. Let it sit for 5 minutes to allow the chia seeds to absorb the liquid.
2. Add honey and vanilla extract to the mixture. Stir until well combined.
3. Refrigerate the mixture for at least 2 hours or overnight to allow the pudding to set.
4. Just before serving, stir in blueberries.
5. Serve chilled and enjoy!
Cooking Time: 2 hours (or overnight)
Grilled Shrimp with Bell Peppers
This colorful dish is a perfect blend of flavors and textures, ideal for a quick weeknight dinner or a summer gathering. With minimal prep time and only 15 minutes on the grill, you’ll be enjoying this mouthwatering combination in no time.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 large bell peppers (any color), sliced into strips
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a bowl, whisk together olive oil, garlic, salt, and pepper.
3. Add shrimp and bell peppers to the bowl; toss to coat evenly.
4. Grill shrimp and bell peppers for 5-7 minutes per side, or until shrimp are pink and cooked through.
5. Serve hot, garnished with parsley or cilantro if desired.
Cooking Time: 15 minutes
Almond Butter and Banana Smoothie
A creamy and nutritious smoothie that combines the richness of almond butter with the natural sweetness of bananas.
Ingredients:
– 2 ripe bananas
– 2 tablespoons almond butter
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey (optional)
– Ice cubes (as needed)
Instructions:
1. In a blender, combine the bananas and almond butter. Blend until smooth.
2. Add the almond milk and honey (if using). Blend until well combined.
3. Taste and adjust sweetness or consistency as needed.
4. Add ice cubes if you prefer a thicker, colder smoothie.
5. Blend again to crush the ice and achieve your desired texture.
Cooking Time: 1-2 minutes
Baked Apples with Cinnamon
This simple recipe brings out the natural sweetness of apples by baking them with a hint of cinnamon, creating a cozy and comforting dessert perfect for any time of year.
Ingredients:
– 4-6 apples (any variety), cored
– 1/2 teaspoon ground cinnamon
– 2 tablespoons brown sugar
– 1 tablespoon butter
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together cinnamon and brown sugar.
3. Core the apples, leaving the bottom intact to hold their shape.
4. Stuff each apple with the cinnamon-sugar mixture, dividing it evenly among the apples.
5. Place the stuffed apples in a baking dish and dot the top of each apple with butter.
6. Bake for 25-30 minutes or until the apples are tender and caramelized.
Cooking Time: 25-30 minutes
Turkey and Spinach Stuffed Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines lean turkey, wilted spinach, and aromatic spices for a delicious main course.
Ingredients:
– 4 large bell peppers, any color
– 1 pound ground turkey
– 1/2 cup fresh spinach leaves
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large skillet, cook the turkey over medium-high heat, breaking it up with a spoon until no longer pink, about 5-7 minutes.
4. Add the chopped onion, garlic, paprika, salt, and pepper to the skillet. Cook until the onion is translucent.
5. Stir in the spinach until wilted. Stuff each pepper with the turkey mixture.
6. Cover the baking dish with aluminum foil and bake for 25 minutes.
7. Remove the foil and top with shredded cheese (if using). Return to the oven and bake for an additional 10-15 minutes, or until the peppers are tender.
Cooking Time: 35-40 minutes
Cauliflower Mash with Chives
This recipe is a delicious low-carb alternative to traditional mashed potatoes, perfect for a healthy twist on a classic comfort food. The addition of chives adds a bright and fresh flavor that complements the richness of the cauliflower.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons unsalted butter
– 1/4 cup heavy cream or half-and-half
– 1 tablespoon chopped fresh chives
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
3. Toss the cauliflower with butter, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender and lightly caramelized.
4. Remove from oven and let cool slightly.
5. In a blender or food processor, puree the roasted cauliflower with heavy cream or half-and-half until smooth.
6. Stir in chopped chives and season to taste.
7. Serve hot, garnished with additional chives if desired.
Cooking Time: 25-30 minutes
Summary
Discover 20 delicious recipes that are gentle on your stomach, perfect for those who suffer from Gastroesophageal Reflux Disease (GERD). From baked salmon and sweet potatoes to quinoa salads and chia puddings, these easy-to-digest meals cater to the needs of those with digestive issues. Each recipe is carefully crafted to minimize discomfort and maximize flavor. Whether you’re looking for a quick breakfast option or a comforting dinner idea, this collection has something for everyone. Say goodbye to stomach woes and hello to delicious, GERD-friendly eating!