Reflux Friendly Cooking: Country Ham and Biscuit Sandwiches

by Tracy Davenport, Ph.D. Health Writer

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!

Country Ham and Biscuit Sandwiches. If you are anywhere "out east" this month, you are probably hungry for something hearty. One of the keys to reflux cooking is to make the meal filling, without making your reflux worse. The recipe below is wheat-free, dairy-free, and turkey ham makes these sandwiches low in fat.

Ingredients for Gluten-Free Biscuits:

3 1/2 cups gluten-free flour mix

1/4 cup sugar

4 tsp. baking powder

1 tsp. salt

1 cup cold butter or buttery spread, cut into small pieces

4 eggs

2/3 cup almond milk

Turkey Ham:

2 large pieces of turkey ham (turkey ham usually comes in fairly thick pieces and is usually already cooked)

Honey Mustard:

2 tbs. honey

1 tbs. mustard


Preheat the oven to 400 degrees. Mix the dry ingredients together. Cut in the butter with a pastry cutter or dull knife, leaving some visible pieces of butter. Wisk the eggs and milk together. Stir the wet ingredients into the dry ingredients. Lightly dust a work surface with flour or use parchment paper. Roll out the dough and fold it onto itself about three times. Roll it out again to about 3/4 inch thick. Use a round cutter to make the biscuits, setting them about 2 inches apart on an ungreased cookie sheet. Put the cookie sheet into the refrigerator for about 10 minutes to let the butter get cold again to help the biscuits to be flakey. Bake the biscuits for about 15 minutes or until they are slightly brown.

Warm the turkey ham in the microwave until heated through. In a small bowl, mix together the honey and mustard. Slice the biscuits and top the bottom piece with a generous piece of turkey ham. Top the ham with honey mustard, another piece of biscuit and serve warm.

Tracy Davenport, Ph.D.
Meet Our Writer
Tracy Davenport, Ph.D.

Davenport is the founder of Using the latest scientific research, she helps people live their healthiest lives via one-on-one coaching, corporate talks, and sharing the more than 1,000 health-related articles she's authored.