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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Golden salmon cakes made with mashed potato and parsley, baked instead of fried, with a cool cucumber yogurt sauce for dipping.
Savoury ground turkey with green beans, ginger, and a big handful of basil over brown rice. Meal-prep gold.
A one-pan frittata with tender broccoli and melty cheddar, started on the stove and finished under the broiler.
Fluffy baked potatoes stuffed with steamed broccoli and a modest melt of cheddar, on the table in about 25 minutes.
A silky orange soup that gets its body from potato instead of cream. Make a big pot and freeze lunches for the month.
Fresh rice paper rolls filled with poached chicken, rice noodles, crisp vegetables, and whole basil leaves, with a mild soy ginger dipping sauce.
Poached chicken folded with crisp apple and celery in a light yogurt dressing, packed over greens. It keeps well in the fridge, so make it Sunday and lunch is sorted.
Poached chicken folded through a creamy yogurt dressing with sweet apple and crisp celery. A make-ahead filling for easy weekday sandwiches.
Cool cantaloupe, cucumber and shredded chicken tossed with torn basil and a light honey and olive oil dressing.
A no-cook lunch bowl of fluffy quinoa, chickpeas and crisp vegetables with parsley and a cool yogurt drizzle.
Chilled soba noodles tossed with baked tofu, cucumber, and carrot in a mild sesame ginger dressing. Made for the lunch bag, it holds up for two days.
A smooth green soup that gets its silky body from potato instead of cream. Fennel and thyme keep the flavour gentle and savoury.
Classic egg salad made light with Greek yogurt and plenty of fresh dill, served on whole grain bread.
A light miso broth with soft tofu, carrot ribbons and spinach. Warming, quick and easy on the dishes.
Slow-simmered rice porridge with shredded chicken and plenty of ginger. Comfort in a bowl, and one pot makes six servings.
Day-old brown rice tossed in a hot pan with soft scrambled egg, ginger, and plenty of vegetables. Lunch from leftovers in about ten minutes.
A light, comforting soup of tender chicken, carrots, and fennel in a gingery broth, finished with brown rice and parsley.
Grilled turkey cutlets sliced over spinach with ripe pear and toasted pumpkin seeds, finished with a gentle maple and thyme dressing.
A fresh grain salad of quinoa, crisp-tender green beans, and zucchini in a creamy yogurt and herb dressing.
Small thyme-scented turkey meatballs simmered in one pot with carrots, brown rice, and a big handful of spinach. A batch soup that freezes without fuss.
Toasty open sandwiches of lean roast turkey, thin sweet apple and melted cheddar, done under the broiler in minutes.
Tender poached salmon folded through warm baby potatoes and a creamy dill dressing. A deli-style salad without the heaviness.
A smooth green soup that gets its body from potato, not cream, and comes together in one pot in about 15 minutes.
A hearty grain salad with crisp green beans, boiled eggs, and a creamy dill dressing made from yogurt. Great packed for work.
Red lentils and sweet potato simmered with carrots and thyme into a thick, comforting soup that reheats beautifully for weekday lunches.
Roasted sweet potato and broccoli over fluffy quinoa with baby spinach and a maple tahini drizzle. A meatless bowl that eats like a full meal.
Crisp-edged baked tofu, roasted sweet potatoes, and green beans in a light honey tamari glaze. Built for a week of lunch bowls over brown rice.
A smooth green soup that gets its body from potato instead of cream, blended with a generous handful of fresh basil. Lovely warm in a thermos.
Chunk tuna over brown rice with cucumber and carrot, dressed with soy, maple, and fresh ginger. It packs neatly and tastes just as good cold.
Flaked tuna folded into a creamy dill yogurt with crunchy celery and cucumber, stuffed into soft pitas.
A hearty pot of turkey, pot barley, and vegetables simmered with thyme. It thickens overnight into exactly what a thermos was made for.
A quick rolled lunch of sliced turkey, cool cucumber, and spinach with a dill yogurt spread.
Day-old brown rice tossed in a hot pan with eggs, broccoli, carrots, peas, and plenty of fresh ginger. Faster than takeout and far gentler.
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