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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An oven-baked risotto with sweet squash and sage, no ladling or constant stirring. It comes out creamy from the rice and a little parmesan alone.
Maple-brushed salmon bakes beside crispy smashed potatoes and green beans, then everything gets a shower of fresh dill.
Pantry-friendly salmon cakes baked until crisp at the edges, served with a cool cucumber yogurt sauce. The patties freeze beautifully.
Juicy oven-baked turkey burgers kept tender with grated zucchini, topped with a fresh basil yogurt sauce. Make a double batch for the freezer.
Salmon fillets under a golden basil crumb, roasted on one pan with baby potatoes and zucchini. A hands-off dinner with barely any dishes.
Herb-coated chicken breasts and zucchini planks off the grill, served over fluffy quinoa.
Golden seared tofu and tender zucchini in a light tamari pan sauce, finished with fresh basil over warm quinoa.
A big, warming pot of chicken and root vegetables in a light herbed broth. Weeknight comfort that improves overnight.
A skillet of chicken and vegetables in light, savoury gravy, topped with tender drop biscuits and baked until golden. Sunday-worthy and freezer-ready.
A comforting East Coast style chowder that thickens itself with potato and low-fat milk. Flaky cod and dill finish the pot.
Cod fillets steam in their own parchment parcels with zucchini ribbons, fennel and thyme. No pans to scrub.
A gentler take on fish and chips, with crumb-coated haddock and golden potato wedges baked on one pan alongside sweet peas.
Chunks of cod and salmon in a light, milky sauce under a blanket of parsley mashed potatoes. Proper comfort food that freezes like a dream.
Golden baked tofu glazed with ginger, maple, and tamari, served over fluffy quinoa with steamed broccoli.
Delicate cod poached in a light ginger broth with soft fennel and carrots, ladled over brown rice.
Golden tofu and crisp broccoli tossed in a light ginger and soy glaze, ready faster than takeout.
A gentle take on fried rice, with carrots, peas, soft scrambled egg and fresh ginger through every bite.
Salmon fillets brushed with a maple, soy, and ginger glaze, baked until flaky and served over brown rice with steamed broccoli.
Salmon fillets broil under a maple, ginger and tamari glaze while green beans steam alongside. Dinner in 15 minutes.
Flaky baked white fish over rice with sweet corn, crisp lettuce, and a cool cilantro yogurt sauce. All the fun of a fish taco night, in bowl form.
Udon noodles, silky tofu, and baby bok choy in a warming miso and ginger broth. A restaurant bowl you can have on the table in under half an hour.
Diced chicken and orzo simmer together in one pot with broth, then spinach and parmesan fold in at the end.
Chicken thighs nestled into brown rice with sliced fennel, carrots, and thyme, all cooked in one pot until tender and savoury.
A gingery broth with rice noodles, silky tofu, and just-wilted bok choy, finished with toasted sesame. Dinner in one pot in twenty minutes.
Tender pork tenderloin medallions with soft golden apple slices in a light maple and thyme pan sauce.
Chicken thighs roasted with caramelized fennel, sweet pears, and baby potatoes, with thyme and a thin thread of honey. One pan, big payoff.
Salmon fillets roasted on one pan with baby potatoes and green beans, all seasoned with dill and olive oil.
Flaky oven-baked white fish tucked into warm tortillas with a mild yogurt slaw. All the fun of taco night, none of the hot sauce required.
Store-bought gnocchi roasted until golden alongside broccoli and carrots, tossed with parmesan and parsley. A meatless dinner with almost no prep.
One pan, one oven, dinner done. Juicy chicken breasts roast alongside sweet potato wedges and broccoli with thyme.
Sweet shrimp and softened fennel in one pan, spooned over brown rice tossed with plenty of fresh parsley.
A whole turkey breast cooked gently over potatoes and carrots until sliceable and juicy, with an easy gravy made from the pot juices.
Chicken thighs cooked until they fall apart in a sticky maple, tamari, and ginger sauce. Pile onto rice or soft buns and freeze the rest.
Zucchini halves filled with herbed turkey and brown rice, baked under a light layer of mozzarella. The filling alone is worth batch-cooking.
Juicy lean turkey burgers seasoned with herbs, pan-grilled and topped with a cool dill yogurt sauce and cucumber.
Little turkey meatballs simmered in broth with carrots, orzo, and spinach. A cosy one-pot dinner with leftovers worth fighting over.
Oven-baked turkey meatballs over creamy mashed potatoes with a light thyme gravy, comfort food without the heaviness.
Oven-baked turkey meatballs in a light thyme gravy over creamy mashed potatoes. Pure comfort, made to freeze in batches.
Savoury turkey and vegetable filling under a golden sweet potato mash. The kind of casserole you want waiting in the freezer.
Penne tossed with golden zucchini, wilted spinach, and spoonfuls of light ricotta loosened with pasta water.
A golden oven frittata of eggs, tender potato, zucchini, and basil with a little mozzarella. Good hot for dinner and just as good cold in a lunch bag.
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