Reflux Friendly Cooking: Heavy and Light

Tracy Davenport, Ph.D. Health Guide
  • Reflux Friendly Cooking is a new weekly feature that will be full of quick and easy food ideas that are acid reflux friendly and can be easily modified to meet the needs of everyone in your family! Each week I'll provide a simple menu that is designed for easy digestion. I'll also give you suggestions on how to modify the same recipe for others in your family without acid reflux disease. Bon Appétit!


    Heavy and Light: When you are living with acid reflux disease, the best way to eat is to make food choices that are as light as possible. But sometimes, you really crave something heavier, especially during the winter months. The recipe below feels like a heavy meal, but it is relatively easy to digest. Complement the dish with cooked apples and you will have one satisfied customer!

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    Turkey Stroganoff:


    This dish is really filling but made with ingredients that are easily digestible.

    - 1 lb ground turkey
    - 1 cup rice milk
    - 1/2 cup rice cheese
    - 1 tablespoon canola spread
    - 2 cups rice penne pasta (cooked as directed on package)
    - salt and pepper as tolerated

    Brown the ground turkey in a large skillet. Reduce the heat to low and add the rice milk, cheese and canola spread. Stir gently to make a creamy white sauce. Add the cooked and drained pasta to the skillet. Season as tolerated. (Makes two servings).


    Cooked Apples:

    In most cases, cooked fruits and vegetables are easier to digest than raw. The lightness and sweetness of the apples are a great compliment to the turkey stroganoff!

    - 8 apples (choose a variety of sweet and sour)
    - 1/2 cup water
    - 1/2 cup sugar
    - 1 Tbsp. brown sugar


    Put the water and sugar in a large saucepan. Peel and cut the apples into chunks (do not include the seeds). Add the apples to the sugar and water. Bring all to a boil, and stir. Reduce heat and simmer on low for an hour, stirring occasionally. Lightly mash with a potato masher, but leave it a chunky consistency. Serve warm and sprinkle with a little brown sugar just before serving.



Published On: February 18, 2010