GERD Friendly

I'm feeling really good lately, no major reflux episodes for a few weeks, no pain, sleeping well :)
At christmas 2017 I began my journey of weaned off PPI and starting to pay attention to what I eat and drink. I went on a strict diet and used zantac to help me through. After 54 days off the PPI I am maintaining a Gerd friendly diet, use Dr Schuessler's tissue salt combination for acid reflux&heartburn, vitamin B12 sublingual spray daily, and gaviscon just before bed.
I notice my rough nights are due to eating some kind of meat for dinner, so have limited my meat consumption to midday meals only.
I also found I can't eat raw food at dinner, so no salads or fruits after 4pm
My favourite beverage is Chai Latte with almond milk.
I am able to eat a small amount of dairy such as a sprinkle of parmesan on my pasta, butter on bread, and a little cream with a scone but am mindful not to over do it.
My favourite sweet treat is white chocolate or carob covered ginger or caramel toffee bites.
I do exercises or gardening before I eat, never afterward.
I drink alkaline water or fresh watermelon juice.
I'm so please to have days where I hardly think about my issues and the symptoms are non exisitant.
I've finally stopped obsessing over food and medication.
As long as I avoid the trigger foods I know I'll have a good day and I'm smiling once again.
Best wishes to everyone on this journey. Pain is a great incentive to change diet or lifestyle, I know its seems daunting to begin with, but the good days are so good <3

By: Yahdah N James

I was diagnosed with gastroesophageal reflux disease (GERD) and Barrett's esophagus early in my life. After years of experience and research, I finally took control of the disease, but with much difficulty and trial. I learned that support is vital to make progress with chronic health conditions. Three endoscopes later, doctors were unable to find signs of Barrett’s esophagus.
My recovery followed this path: increased body awareness, emotional healing, nutritional education, posture correction, trigger food identification, medication weaning, environmental education, diet correction, environment correction, stress reduction, cooking education, and sleep correction.
I hope no one loses hope with this awful disease!

By: Duncan Humphries

The base of the recipe is fresh dates and whatever else you think might be tasty that you can tolerate eg, don't add nuts if you can't handle them.
Everything goes in a food processor until its pulverized and sticky enough to roll into balls.
Easy huh !?
I coated mine with desiccated coconut, but you could also use chopped nuts or dairy-free biscuit crumbs.
These balls were made with fresh pitted Dates, dried figs, raisins, walnuts, almonds, pepitas, sunflower seeds, puffed rice, and chopped carob pieces.

Recipe by: Yahdah

Let's have fun!
From the Gerd / Acid Reflux Administration <3

Ingredients
• 2 cups white, spelt, or oat flour
• 1 tsp baking soda
• 1 tsp cinnamon
• 3/4 tsp baking powder
• 3/4 tsp salt
• optional 1/8 tsp nutmeg
• 1 1/2 cup mashed, overripe banana
• 1/2 cup finely shredded carrot
• 1/2 cup pure maple syrup, honey, or agave
• 1/4 cup milk of choice
• 1/4 cup oil OR additional milk of choice
• 2 tsp pure vanilla extract
• optional, crushed walnuts, coconut, etc.

Instructions
Preheat oven to 350 F. Grease a 9×5 pan, or line with parchment. Combine dry ingredients in a bowl. If desired, you can add 1/2 cup crushed walnuts and/or a handful of shredded coconut. Whisk liquid ingredients—including carrot and banana—in a separate bowl. Pour wet into dry, and stir to form a batter. Smooth into prepared pan. Bake on the center rack 37 minutes, then do not open the oven door at all but turn off the heat and let sit in the closed oven 10 additional minutes. If still undercooked at this time, simply turn the oven back on and continue baking—checking every 5 minutes–until a toothpick inserted into the center comes out mostly clean. Let cool. Cover and refrigerate overnight. Taste and texture are much better the second days (and even better the third day as it gets sweeter). Leftovers can be sliced and frozen for up to a month. If you want to frost the bread, I included a few links to some frosting recipes above in the post, or you can use about 1/2 cup softened coconut butter—sweetened if desired.

This one is a short recipe but great as a replacement for mayonnaise, other forbidden dips and even egg yolks (since yolks trigger reflux for some people).

What you need is:
1 avocado
Olive oil (to taste or until it becomes creamy)
Parsley
Salt (you can also use Himalayan salt if you wish)

And simply blend it all together :) it's so yummy, healthy and GERD friendly! Feel free to add or to remove any ingredients from this recipe, adjust it for yourself however you wish.





NOTE: I hope we all remember that GERD (as well as most chronic diseases) is multidimensional and individual. One diet might help someone while hurting another. What that means is - some recipes might work for some people while for some people they might cause reflux. Make sure that (based on ingredients) a recipe you've chosen won't trigger reflux for you. Thanks! :)

SERVINGS: 4

Ingredients:

• 1⁄4 cup mayonnaise (I use olive oil mayo)
• 2 tablespoons grated Parmesan cheese
• 1 tablespoon ACV (apple cider vinegar)
• 1⁄2 teaspoon salt 
• 1 tsp Dill, fresh or dried
• 1⁄2 cup Italian breadcrumbs
• ½ Tsp Italian Seasonings
• 3 tablespoons parsley, fresh or dried
• 4 cod fish fillets

Directions:
Preheat oven to 450F degrees. Spray a jelly-roll pan with nonstick vegetable cooking spray.
Combine mayo, Italian seasonings, dill, acv, and salt.
In another bowl combine Italian breadcrumbs, Parmesan, and parsley.
Spoon mayonnaise mixture on one side of the cod and dip the coated side in the breadcrumb mixture.
Place fish crumb side up on non-stick spray coated pan.
Bake 15 to 20 minutes or until fish is cooked through and bread crumbs begin to brown




MY MOTTO: Most any recipe can be made GERD FRIENDLY by eliminating your triggers and replacing with non-triggers.

NOTE: I hope we all remember that GERD (as well as most chronic diseases) is multidimensional and individual. One diet might help someone while hurting another. What that means is - some recipes might work for some people while for some people they might cause reflux. Make sure that (based on ingredients) a recipe you've chosen won't trigger reflux for you. Thanks!

Serves: 4

Ingredients:

• 1 lb. boneless skinless chicken breasts (4, 3 -ounce pieces)
• 1 cup Italian style breadcrumbs
• 3 tablespoons grated Parmesan cheese, divided
• 3 ounces fresh baby spinach
• 1/4 cup Feta cheese
• 1 beaten egg 
• 2 ounces fresh low-fat mozzarella cheese, thinly sliced
• 8 Fresh basil leaves, 4 for the stuffing and 4 for topping

Instructions:
Prep the chicken: Cut the chicken into 8 pieces and pound the pieces until they are thin (for quick cooking) and have expanded in surface area (for more filling). Place the breadcrumbs in a shallow bowl with 2 tablespoons of Parmesan cheese and set aside.

Prep the filling: Chop the spinach and fresh basil in a food processor, add the Feta and Parmesan cheese, mix well, empty into a small bowl and add 2-3 tablespoons of the egg, mix well. Place the remaining egg in a separate shallow bowl and set aside.

Assemble the chicken: Spray with non-stick cooking spray, the bottom of a large baking dish and preheat the oven to 450 degrees. Place one piece of chicken on a flat working surface. Put a spoonful of the spinach filling right in the middle and roll the chicken up so that the edges meet to form a "seam". Dip the entire chicken roll in egg, and then roll it in the breadcrumbs. Place in a baking dish, seam side down. Repeat for the remaining pieces of chicken. Bake for 25 minutes.

Finishing touches: After 25 minutes, the chicken should be cooked through (white on the inside) and browned on the top. Cover the chicken with the slices of fresh Mozzarella. Bake for another 3-5 minutes or until cheese is melting. Sprinkle with fresh basil.

Don't try to cram all the pieces too close together because if the sides are touching each other, they won't get crispy. Leaving a little space between each piece allows the breadcrumbs to bake, brown and crisp up perfectly. :)

***MY MOTTO: Most any recipe can be made GERD FRIENDLY by eliminating your triggers and replacing with non-triggers.****

NOTE: I hope we all remember that GERD (as well as most chronic diseases) is multidimensional and individual. One diet might help someone while hurting another. What that means is - some recipes might work for some people while for some people they might cause reflux. Make sure that (based on ingredients) a recipe you've chosen won't trigger reflux for you. Thanks! :)

Ingredients:

• 4 skinless salmon fillets (6 ounces each)
• Coarse salt and ground pepper
• 1 tablespoon olive oil
• 2 bags (5 ounces each) baby spinach
• 1/2 cup feta, crumbled (2 ounces)
• 1/3 cup pine nuts
• 2 teaspoons fresh lemon juice

Directions:
Heat broiler, with rack set 4 inches from heat. Place salmon on a rimmed baking sheet; season with salt and pepper. Broil until opaque throughout, 5 to 7 minutes.
Meanwhile, in a large skillet, heat oil over medium. Add as much spinach as will fit; season with salt and pepper. Cook, tossing spinach and adding more to skillet as space becomes available, until tender, about 2 minutes.
Remove from heat; drain off excess liquid.
Stir in feta, pine nuts, and lemon juice. Serve salmon with spinach saute.
Serves 4.

MY MOTTO: Most any recipe can be made GERD FRIENDLY by eliminating your triggers and replacing with non-triggers.

NOTE: Remember that GERD (as well as most chronic diseases) is multidimensional and individual. One diet might help someone while hurting another. What that means is - some recipes might work for some people while for some people they might cause reflux. Make sure that (based on ingredients) a recipe you've chosen won't trigger reflux for you. Thanks!

Ingredients:

• 1 fat-free medium size tortilla 
• Cooking spray
• Herbs of choice ( I used basil & Italian seasoning )
• Bit of salt
• Toppings of choice (I used sliced mushrooms, sliced black olives, and diced red bell peppers)
• Dry Parmesan cheese (to sprinkle on top)
• The meat of choice, optional (I added 1 -3oz chicken breast, cooked on our george foreman grill, cooled and chopped, sliced mushrooms, sliced black olives, chopped red bell pepper, and thin sliced low-fat mozzarella cheese)

Directions:
Preheat oven to 375 degrees.
Spray a pizza pan or an inverted cookie sheet lightly with cooking spray.
Lay the tortilla on the pan or cookie sheet
Spray the tortilla lightly with cooking spray
Sprinkle with herbs of choice, then add the mozzarella, then the meat, sprinkle a little salt over top of the meat & add the toppings, and then sprinkle with parmesan cheese.
Put in the preheated oven, middle rack, 14 minutes.
Remove from oven, cool slightly and cut into wedges and munch away

NOTE: I only eat half of the pizza and save the rest for lunch the next day.
To reheat and keep the crust crispy, first warm it in a microwave for about 30 seconds, then put the heated pizza in a medium hot skillet for about 4 to 5 mins (keep checking the bottom of the pizza to be sure it doesn't burn)

***MY MOTTO: Most any recipe can be made GERD FRIENDLY by eliminating your triggers and replacing with non-triggers.****

NOTE: I hope we all remember that GERD (as well as most chronic diseases) is multidimensional and individual. One diet might help someone while hurting another. What that means is - some recipes might work for some people while for some people they might cause reflux. Make sure that (based on ingredients) a recipe you've chosen won't trigger reflux for you. Thanks! :)

Recipe provided by: Joy

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