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Acid Reflux Recovery Diet And Recipes
Copyright (c) 2006-2010 Wind Publishing
Written by: Charles Stewart Richey
Curing oneself of the condition called acid reflux can be
accomplished by using natural, healthy methods. I suffered from
this condition for years, taking harmful, expensive PPI drugs
(proton inhibitors), which only masked the symptoms. These
drugs, not only had myriad side effects, but became ineffective
over time. I was forced to find another answer. I wanted to
cure myself without the use of drugs. My doctor was no help. He
didn't have a clue about natural healing and nutrition. After a
great deal of research I discover that with the proper use of
herbs, health store items, meditation, exercise and diet, one can
heal themselves of acid reflux.
The first thing that I learned is that acid reflux, sometimes
called gerd (gastro esophageal reflux disease), is not a disease
at all. Contrary to what the medical community would have us
believe, it is simply a condition, brought on by poor eating
habits. Besides eating the wrong foods, not chewing food
properly is probably the root cause of this ailment.
The Acid reflux condition would not exist without a damaged
esophagus and a weakened LES (lower esophageal sphincter). If
the condition is to be eliminated, healing the esophagus must be
the first order of business.
During this reflux recovery period, eating anything which could
irritate or damage the esophagus, must be avoided. Things like
poorly chewed chips, crackers, cereal or any hard foods with
sharp edges are culinary culprits - they cause little lacerations
to develop in the esophagus. Until the lacerations have had a
chance to heal, spicy foods, such as acidic tomato products, hot
peppers, raw garlic and raw onions should also be eliminated from
the diet. They just further irritate the condition. Smoking and
drinking alcohol relax the LES, allowing stomach acid to splash
up into the esophagus, thus impeding the healing process.
The key to acid reflux recovery is to eat only mild, easy to
digest food until the esophagus has healed. Eat early, giving
yourself at least three hours of sitting or walking time before
lying down. Eat slowly and chew your food completely. Last, but
not least, try to eat in a relaxed, pleasant and stress free
environment.
I have listed a few of my favorite recipes that I enjoyed during
my own recovery period. They can be made quickly and easily.
Try doubling these recipes so that you can reheat them later in
the week... less time in the kitchen. Remember that cooking from
scratch, instead of relying on convenience foods, is a better
approach to good health, in general. It's also nice to know what
you're really eating.
For breakfast, I believe that fresh fruit is the best way to go.
I especially like melon and papaya. For lunch I eat more fruit
like apples, bananas and, perhaps some almonds, or walnuts.
It's better to eat many little healthy meals during the day. I
try to buy only organic fruits, however, sometimes when I am
rushed, I purchase "ready to go" containers of mixed fruit at the
grocery store. Try to stay away from pineapple, as I find it
hard to digest.
How about starters in the evening? Serving vegetables raw is the
ultimate healthy way to present them.
Try creating a beautiful platter of crudité (crew di tay) better
known as elegant rabbit food. Serve it with a savory tofu dip.
Use cauliflower, broccoli, English cucumbers, radishes, green and
yellow zucchinis, Belgium endive, carrot sticks, whole small
mushrooms, or whatever appeals to you. Cut the vegetables in bite
size pieces for dipping. The Belgium endive is a natural edible
scoop for dipping. Just cut off the ends and peel off the
leaves.
Make the tofu dip by putting one package of soft or silken tofu
in a food processor or blender, adding garlic powder, cumin,
paprika and chopped chives or parsley for flavor and color.
Season with salt and pepper to taste. Add a little fresh squeezed
lemon juice if the mixture is too thick. Process until smooth
and creamy. If you are in a rush, ready made dips and raw
vegetable platters are available in the produce sections of most
supermarkets, but make a concerted effort to eat only organic, if
possible.
I hope that you enjoy the following dishes. Even though I have
cured myself of acid reflux, I still serve these recipes on a
regular basis. I prefer food slightly under cooked. Feel free
to adjust the cooking times and seasonings according to your own
taste.
Bon appetite!
Sautéed White Fish On A Bed Of Mashed Potatoes
This recipe is for one serving. Increase the ingredients for
additional servings as needed.
One 4oz filet of white fish (orange roughly, sole, turbot,
flounder, etc)
One med. Potato
Steamed green vegetable such as broccoli, spinach, peas
or asparagus
Parsley or chives for garnish
1/4 tbsp unsalted butter, olive oil or Pam
We will start with the potatoes because they take the longest to
cook and they tend to retain their heat the longest. (The fish
and vegetable take only minutes to cook.)
Peel and cube potato. Place in cold water to cover. Bring to
the boil, and then simmer until fork tender. Drain, leaving just
enough cooking liquid for mashing or whipping. You may also use
the vegetable broth (recipe below) instead. Add salt to taste.
Hold in a warm place.
Season fish with salt and pepper to taste. Place non-stick
sauté pan over med high heat. Add butter, oil or spray with Pam.
When not quite smoking, add fish. Cook two minutes, turn and
cook other side for two minutes, or until the filet is light
brown and cooked through. If the filet is very thin, one minute
on each side may be enough. (You can broil or bake the fish if
desired)
Serve fish on top of mashed potatoes, surrounded by the steamed
vegetables. Garnish with chopped parsley or chives.
Vegetable Broth
This broth is very alkaline and rich in minerals. It can be
served as a simple soup, or used as a stock (as above) for
cooking. Cook and save the potatoes and beets to use as a
vegetable side dish or to add to soup.
2 cups red skinned potato peelings
3 cups celery stalk
2 cups celery tops
2 cups beet tops
1 small zucchini or yellow squash
2 cups carrots
One small onion
Sprig of parsley
2-1/2 quarts distilled water
Chop all vegetables into very fine pieces. Place in water and
bring to the boil. Simmer for 20 minutes. Strain and refrigerate
for future use.
Note: By cooking pearled barley in the finished broth with the
addition of chopped vegetables, one can prepare a healthy soup
for a first course.
Pasta Primavera
Primavera means "spring" in Italian. This pasta dish offers a
great opportunity to use all the wonderful fresh spring
vegetables at your disposal. However, you can make this dish
anytime of the year by using whatever fresh vegetables you can
find at your food market. I have chosen a mixture of vegetables
that I happen to love, for this recipe. You can use these or
replace them with your favorites. During the reflux healing
period, try to stay away from tomatoes, raw onions and raw
garlic. I have included garlic in this recipe (*see note
regarding roasted garlic). If you can tolerate a little garlic,
then make sure to cook it well at a low temperature, without
browning it. If you want to be a bit daring, you can add the
optional cup of heavy cream. You may substitute parsley for the
basil and the penne regatta for fettuccini, or another pasta.
The whole family can enjoy this classic pasta dish.
1 cup sliced mushrooms
1 cup sliced carrots
1 cup baby peas
1 cup sliced asparagus spears
1 cup snow peas or sugar snaps
2 cloves garlic finely chopped or roasted
1 lb. penne regatta
1 tsp. salt
3 tbsp extra virgin, first cold pressed olive oil
1/2 cup shredded basil
1/2 cup Parmigiano-Reggiano cheese
1/2 cup heavy cream (optional)
Place a steamer basket in a pot with a small amount of water and
bring to the boil. Place vegetables in basket, cover and steam
until tender (about 4 minutes). Rinse under cold running water
to stop the cooking and preserve the color, and drain.
To a large pot of boiling water, add salt and the penne regatta.
Cook uncovered according to the instructions on box, preferably
al dente.
Meanwhile in a large sauté pan, heat the olive oil. Add the
garlic and cook at a low flame for a couple of minutes (do not
brown). Add the steamed vegetables and optional heavy cream and
raise the heat to medium. Cook just enough to heat.
Drain the pasta and add to the sauté pan and mix well.
Sprinkle with Parmigianino Reggiano, and shredded basil. Heat
the dish thoroughly and serve. If the dish needs more salt, use
extra cheese instead, at the table. Serve this dish with a heart
of romaine salad with lemon chive dressing (recipe below)
NOTE: It takes more than two cloves of roasted garlic, for this
recipe. On a sheet of aluminum foil place two heads of garlic
and cut the stem end off with a knife. Drizzle a little olive
oil over them and wrap tightly. Bake in a 400 degree oven for
one hour. When cool enough to handle, squeeze out the roasted
garlic, into a bowl, discarding the shells. Mash well with a
fork.
Another use for roasted garlic is my version of pesto sauce. I
use walnuts instead of pine nuts, which I find indigestible, with
the roasted garlic and basil. Use whatever proportion you like
and drizzle first pressed, extra virgin olive oil into the
blender. If your sauce is too thin, adjust with more walnuts,
basil and garlic. If it is too thick, use more olive oil. This
is all a matter of taste. Serve with your favorite pasta. I
prefer linguini or fettuccini.
Lemon Chive Salad Dressing
This is a simple, yet classic vinaigrette for green salads. Use
heart of Romaine, Boston or Bipp lettuce. Make this dressing and
hour or so before serving, in order that the chive flavor is
fully incorporated. Remember to toss well before serving. The
advantage here is using lemon juice, instead of vinegar. I find
that lemon juice becomes alkaline after being ingested.
1 lemon juiced
Sea salt (pinch)
3 tbsp. extra fine sugar
6 tbsp. extra-virgin olive oil
6 tbsp. minced chives (you can't have too many)
Freshly ground black pepper
Combine lemon juice, salt and sugar in a mixing bowl. Whisk
until the sugar and salt are dissolved. Continue whisking in the
olive oil, chives and several grinds of pepper. Keep whisking
until dressing is emulsified.
NOTE: You can make this dressing for two by reducing the lemon
juice to two tbsp. and the other ingredients by 1/3.
Keep left over dressing in a jar in fridge for future use. It
will keep for about a week.
Savory Lentils With Texmati Brown Rice
1 lb of organic lentils (2 1/2 cups), rinsed
8 cups water or stock
1 onion, chopped
3 cloves of garlic, chopped
2 carrots, sliced
2 stalks celery, chopped
1 bay leaf
2 sprigs of thyme, or 1/2 tsp dried
Organic Texmati brown rice (follow instructions on package)
To a large pot bring water and lentils to a boil. Add other
ingredients. Reduce to the simmer, partially covered. Cook
until tender (about 20 to 30 minutes), stirring occasionally and
adding more liquid as needed.. Remove the bay leaf and thyme
sprigs. Season with salt and freshly ground black pepper to
taste. Serve over organic Texmati brown rice. Garnish with
chopped parsley. Serve with a light green salad, dressed with
the lemon chive dressing above.
Baked Chicken Breasts on Mushroom Caps
With Steamed Broccoli And New Potatoes
6 chicken breasts (either bone in or halves with skin on)
1 tsp dried thyme
Olive oil
6 large Portobello mushrooms (or enough smaller mushrooms
to cover the bottom of the baking pan)
1 tbsp minced garlic
Salt and pepper to taste
2 cups dry white wine or dry vermouth
1/4 cup fresh chopped parsley
Place rack in center of oven and preheat to 400 degrees.
Into a lightly oiled baking pan, large enough to hold chicken
breasts, arrange mushrooms gill side down. Sprinkle with minced
garlic, salt and pepper. Pour wine over mushrooms. Place chicken
breasts skin side up over mushrooms and brush with olive oil.
Bake uncovered about 20 minutes, until the breasts are golden
brown. If the wine has evaporated during the cooking process,
add a little more (for those of you who can't tolerate alcohol,
keep in mind that it burns off during the cooking process,
leaving only the flavor).
Baste the breasts with the pan juices and turn over. Cook until
breasts are completely done and springy to the finger, about 15
minutes more.
With a slotted spoon, place the chicken and mushrooms on a
platter, mushrooms on the bottom and breasts on top, skin side
up. Skim off excess fat and spoon juices over the chicken.
Sprinkle with parsley.
Serve with steamed broccoli and boiled new potatoes. (Substitute
brown rice for potatoes, if desired)
Stir Fried Shrimp And Vegetables
Served Over Millet, Brown Rice Or Quinoa
3 tbsp Canola oil
1 lb. raw medium peeled shrimp
2 cups broccoli florets
2 cups sliced mushrooms
4 scallions, trimmed and chopped
2 tbsp Garlic, minced
2 tbsp fresh ginger, minced
1 cup cold vegetable broth (see recipe above), mixed with
2tbsps, cornstarch
1 package of organic millet
Into a hot wok or sauté pan pour oil until just smoking.
Add vegetables and stir constantly to cook al dente.
Add shrimp and continue to stir until just turning pink.
Add broth and cover for a couple of minutes until shrimp is
almost done.
Uncover and add cornstarch mixture, stir until thickened and turn
off heat.
Serve over millet cooked according to package instructions.
Season to taste with tamari light soy sauce.
NOTE: This dish must be done very quickly, as you don't want to
over cook the shrimp or the vegetables. I have chosen Millet
because it is an extremely alkaline grain. It is neutral in
taste and will absorb the flavors of this dish. You may
substitute brown rice instead.
Bon Appetite!
Charles Stewart Richey resides in Pike County, PA.
Mr. Richey is a self-educated expert on how to cure acid reflux disease, by natural means and has written an extensive report entitled, "REFLUX GONE FOREVER, Natural Acid Reflux Remedies". He explains how the proper application of herbs, health store items, meditation, diet and exercise can heal acid reflux, gerd and heartburn, without the use of drugs.
For information on how to heal acid reflux the natural way, go to: http://www.refluxgoneforever.com
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