Reflux Friendly Cooking: Grilled Plantains with Brown Sugar Glaze

Tracy Davenport, Ph.D. Health Guide
  • Reflux Friendly Cooking is a 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!


    Grilled Plantains with Brown Sugar Glaze. When my son’s reflux was at its worst, plantains were one of the few foods he could tolerate. They have a relatively high pH (above 4.0) and when cooked are easy to digest. Plantains are a staple of the Caribbean diet and if you have ever had them prepared in a restaurant by someone who knows how to fix them you know why. They are sweet and delicious and can be served as a side dish or dessert. My son would eat them for his breakfast before school on the mornings when his stomach did not feel well. 

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    3 Tbs. unsalted butter

    3/4 cup brown sugar

    4 very ripe plantains (they will be almost black when ripe)



    Oil the grill grates (or use cooking spray). Preheat the grill to high. In a small saucepan, mix the butter and sugar together. Heat the mixture on the stove top until the butter is melted. Remove from heat.


    Slice the unpeeled plantains in half lengthwise and leave the peeling on. Place them upside down on the grill (skin sides down). Cook for 10 minutes. Turn the plantains over and baste them with the butter and brown sugar mixture. Close the grill and cook for another 10 minutes. Brush with a bit more of the glaze before removing them from the heat. Serve the plantains in their skins while still warm.



Published On: August 21, 2014