Here are some deliciously simple recipes to help you savor tasty meals while avoiding heartburn:
Here's a simple cookie that everyone will enjoy. Be sure the egg whites are at room temperature to guarantee full volume. Check the supermarket baking section for colorful baking sugars and sprinkles to make the cookies even more festive.
Apple Snack Cake
This moist cake is flavorful and has a lot less fat than most holiday treats. It's also nice with a sprinkle of confectioners' sugar or a dollop of fat-free whipped topping.
No-Fuss Pear Shortcakes
Serve this delicious dessert all year long by changing the fruit to peaches, strawberries, or whatever strikes your fancy.
Bow Tie Pasta with Peas and Ham
This easy pasta recipe uses a broth-type sauce rather than a tomato-based one, which can aggravate heartburn. Fresh herbs always enhance the overall flavor of this dish.
Marinated Lamb Loins
Lamb is a tasty alternative to beef. Orange juice gives this marinade a sweet, fresh taste. Rosemary also perks up the recipe nicely!
Grilled Marinated Flank Steak
Flank steak is one of the leanest cuts of beef. This recipe has lots of flavor but little of the fat that creates heartburn. You will love it!
Roasted Sweet Potatoes and Summer Vegetables
Prepare this delightful combination on the grill or in the oven. The Vidalia® onions are easy on your tummy‚ especially when roasted, and the sweet potatoes are rich in nutrients.
The wonderful flavors of the mushrooms make a stuffing you’ll be proud to serve. And everyone will appreciate that it's not loaded with fat and cholesterol.
Roasted Onion and Shallot Gravy
The sweet Vidalia onion adds both richness and flavor to this virtually fat-free gravy. Shallots replace troublesome garlic and add depth as well. Everyone will love it!
This colorful entrée will please in more ways than one. This recipe is low in fat, packed with flavor, and about as heartburn-friendly as it gets.
Angel Food Cake
This dessert is fat-free and cholesterol-free. Make sure the egg whites are at room temperature to make them high and fluffy.
Herbed Orzo Salad with Corn
This simple salad, made with corn and fresh basil, is just right for summer. Loaded with flavor, it’s heartburn-friendly and has little fat and no irritating spices.
Whole-Wheat Corn Muffins
These light, whole-grain muffins are perfect to start the day with or to keep tucked in the freezer for a handy snack. And they contain far less fat than packaged muffins.
Heartburn-Friendly Cooking Techniques
Did you know that certain cooking techniques can contribute to heartburn? To minimize heartburn episodes, prepare food using as little fat as possible. Preferred cooking methods include roasting, baking, broiling, poaching, or steaming, all of which decrease the amount of fat, but maintain a dish's flavor. To cook food quickly with little or no added fat, use a microwave, pressure cooker, or wok.
This glossary of cooking terms will serve as a reference to better, healthier, heartburn-safe food preparation:
Bake: A method of dry-heat cooking done in an oven. Pans can be covered or uncovered. When applied to meat, fish, or poultry, the term roasting is used.
Barbecue: A method of dry-heat cooking where foods are roasted over coals, under a flame, or in an electric unit. Foods are generally basted (moistened) with a seasoned mixture or sauce during cooking.
Boil: A moist-heat method where food is cooked in water, or other liquid, at or above boiling (212° F).
Braise: A moist-heat method where food is cooked in a small amount of liquid over low heat (can also be done in the oven).
Broil: A dry-heat method where food is cooked directly under a heating element.
Grill: A dry-heat method where food is cooked directly over hot coals or a heating element.
Microwave: High-frequency energy is converted into heat when it is absorbed by food; these energy waves are especially attracted to water, liquid, sugar, and fat in foods, and cook more quickly than most other methods.
Pan-fry: A dry-heat method where food is cooked over high heat with little or no fat (preparation starts with a cold skillet, and any accumulated fat is poured off during cooking).
Poach: A moist-heat method where food is cooked over low heat in liquid.
Pressure-cook: A moist-heat method where food is cooked in a special airtight, covered pan, creating pressure and steam to cook foods more quickly than most other methods.
Roast: A dry-heat method done (uncovered) in an oven; generally refers to meats, poultry, fish, and vegetables.
Stir-fry: A Chinese method of cooking food over high heat with a small amount of fat (oil), stirring constantly.
Steam: A moist-heat method where foods are placed on a rack or special piece of steaming equipment over boiling water or in a covered pan with boiling water.