Everything here is baked, poached, steamed or grilled rather than fried, keeps fat moderate, and leaves out the usual triggers: tomato, citrus, chocolate, coffee, mint, alcohol, raw onion and hot spice. Body comes from potato, oats and rice rather than cream. Food ideas for people eating around reflux, not medical advice.
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Warm quinoa turns into a quick porridge with grated sweet apple, milk, maple and a scatter of walnuts.
Soft, sliceable baked oatmeal sweetened with ripe banana and maple. Bake one pan on Sunday and breakfast is handled for days.
Creamy oats stirred with ripe banana, fresh ginger, and yogurt, ready to eat straight from the fridge on a busy morning.
Golden pan-toasted bread in a cinnamon egg custard, piled with banana slices and warm maple syrup.
Cool yogurt, sweet melon, and banana under a crunchy layer of toasted oats. A five-minute breakfast that feels like a treat.
A cool, pastel-orange smoothie of cantaloupe, banana, and yogurt with a little fresh ginger to wake it up.
A creamy pot of steel-cut oats with soft pears and warm ginger. It reheats beautifully for weekday mornings.
A soft green smoothie of ripe pear, baby spinach, yogurt and oats. Five minutes from fridge to glass.
A soft, lightly sweet oatmeal bake studded with juicy pear, good warm from the oven or reheated through the week.
Creamy oats cooked in broth instead of milk, finished with wilted spinach, a poached egg, and a little Parmesan. Porridge for people who prefer breakfast on the savoury side.
Creamy stovetop oats go savoury with parmesan and wilted spinach, topped with a soft fried egg. One pot, ten minutes, real comfort.
Gently cooked eggs folded with wilted spinach and fresh dill, piled onto whole grain toast.
A make-ahead egg bake loaded with roasted sweet potato and spinach. Cut it into squares and breakfast is ready all week.
Leftover brown rice simmers in milk with banana, maple and cinnamon for a warm bowl that tastes like dessert for breakfast.
Tender baked egg cups packed with grated zucchini and carrot. Make a dozen on the weekend and grab two on the way out the door.
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