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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A crunchy slaw of cabbage and carrot in a yogurt maple dressing, no vinegar in sight. It sits happily in a lunch container until noon.
Golden oven wedges with thyme and parsley, crisped on a sheet pan rather than in a fryer. The side everyone asks for.
Zucchini sticks coated in Parmesan breadcrumbs and baked until golden. Crunchy on the outside, tender inside, and gone in minutes.
A crisp raw slaw of shaved fennel and sweet apple in a honey and olive oil dressing, no vinegar needed.
Silky mashed sweet potatoes brightened with fresh ginger, ready in about 25 minutes.
Steamed green beans tossed with olive oil, toasted almonds, and fresh parsley. A five-ingredient side that dresses up any plate.
Sweet wedges of squash roasted until tender and caramelized with maple and a whisper of cinnamon. Good beside chicken, fish, or tofu.
Sweet roasted carrot coins glazed with a touch of maple and fresh thyme, an easy match for chicken or fish.
A nutty two-grain pilaf simmered in one pot and finished with a shower of fresh herbs. Cook once, portion, and freeze for the week's dinners.
Broccoli and green beans roasted until the edges brown, finished with crunchy thyme breadcrumbs. A side that wakes up any plain protein.
Sweet roasted carrots and mellow fennel wedges with thyme. A side that goes with nearly everything on this menu.
Crisp-tender green beans with golden sliced almonds, parsley and a little olive oil. A five-ingredient side for any plate.
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