Heartburn Friendly Cooking: Spring Break Feast

Tracy Davenport, Ph.D. Health Guide
  • Heartburn Friendly Cooking is a weekly feature that is 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!


    Spring Break! Spring may finally be here, and with it comes the opportunity to get outside and start up the grill. If you have acid reflux disease, cooking over a direct fire can be a great alternative to frying in a skillet. The grill brings out the simple flavors of the food, without using a lot of grease or oil. Celebrate the arrival of spring with fish and salad on the grill.

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    Honey Mustard Fillets: This recipe works with almost any fish fillet. Tilapia is a very light fish, and my son seems to tolerate it well. For the rest in your family, you might try salmon fillets.

    - Four fish fillets
    - 1/4 cup honey
    - 1/4 cup oil
    - 1 Tbs. dry white wine or rice wine vinegar
    - 1 Tbs. honey mustard (the great part about mustard is that a little goes a long way)
    - Dash of salt and pepper if tolerated


    In a small bowl, mix the honey and oil. Add the wine or vinegar and mustard. Set the sauce aside. Spray a large piece of aluminum foil lightly with cooking spray. Arrange the fish on the foil and sprinkle with salt and pepper. Lightly close the foil around the fish. Place the foil directly on the grill at medium heat for 3 - 5 minutes depending on the thickness of the fillet (the foil helps capture the juices of the meat, and keeps the fish from falling through the grill). Spoon the mustard sauce over the fish and continue cooking until the fish is cooked through. Serve with the warm lettuce below.


    Grilled Salad: This is a nice alternative to the everyday cold salad.


    - 1 head iceberg lettuce
    - 3 Tbs. oil
    - 2 Tbs. vinegar


    This can be done at the same grill temperature as the fish. Cut the lettuce into quarters. Coat each side with one Tbs. of the oil. Grill the lettuce about two minutes on each side. Remove from the grill and drizzle with the vinegar and remaining 2 Tbs. of oil. Season as tolerated and serve along side of the fish.


Published On: March 17, 2010