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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Crisp rice cakes spread with almond butter and topped with banana coins, cinnamon and a small drizzle of honey.
Two-bite soft cookies made from mashed banana, oats, and a little peanut butter, good for lunch boxes and afternoon slumps.
Soft, lightly sweet muffins full of grated carrot and rolled oats. Bake a dozen on Sunday and the week of snacks is handled.
Soft, lightly sweet muffins full of grated carrot and oats. The batch makes a dozen, and they go straight from freezer to lunch bag.
A thick, herby yogurt dip with crisp carrot, celery, and cucumber sticks. Snack prep for the whole week in 15 minutes.
Chickpeas roasted until crunchy with olive oil, thyme, and salt. A savoury snack that scratches the chip itch without the deep fryer.
A cool, herby yogurt dip with crunchy carrot, cucumber, and snap peas for dunking.
Thin apple rounds baked low and slow until crisp. A naturally sweet snack jar to raid all week.
Ripe pear slices, cheddar and crunchy oat crackers with a thread of honey. A five-minute snack board.
Hot steamed edamame pods tossed with toasted sesame oil, fresh ginger and coarse salt. Ready in five minutes.
Apples and pears collapse into a naturally sweet, spoonable sauce while you get on with your day. Eat it warm, chilled, or stirred into yogurt.
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