Try these fun and easy GERD-friendly and heartburn-friendly recipes and meal suggestions that the whole family can enjoy. Mix and match a breakfast, lunch, dinner, and two snacks for a different menu each day.
Breakfast | Lunch | Dinner | Side Dish | Snack | Chef Douglas Special | Portion Control
Strawberry Banana Smoothie:
Servings: 1
Serving Size: About 1-1½ cups
Ingredients:
¼ cup non-fat yogurt
2 large fresh strawberries (sliced)
½ large banana (sliced)
2 tbsp papaya juice (or 1 ounce fresh papaya)
Directions:
Place the yogurt, strawberries, banana, and papaya juice in a blender and blend on high until smooth.
Oatmeal 'n Fruit:
Servings: 1
Prepare 1 cup hot oatmeal cereal with 2 tbsp raisins
Serve with:
1 cup (8 oz) nonfat or 1% milk
½ cup apricots canned in juice
1 slice whole grain bread
1 tbsp diet margarine
Tropical Melon Smoothie:
Servings: 1
Serving Size: About 1-1 ½ cups
Ingredients:
¼ cup non-fat yogurt
6 ounces cantaloupe
1/3 cup mango or papaya juice
Directions:
Place the yogurt, melon, and papaya juice in a blender and blend on high until smooth.
Puffed Rice Cereal:
Servings: 1
Serve 1½ cups puffed-rice cereal with:
1 cup (8 oz) nonfat or 1% milk
1 small banana
2 slices whole-grain toast
1 tbsp diet margarine
1 tbsp low-sugar jam or jelly
Apple Pancakes:
Ingredients:
1 tbsp margarine
1 tbsp sugar
2 eggs
1½ cups flour
1 tsp baking powder
1 cup finely diced apples
Cinnamon
Skim milk
Directions:
Cream the margarine and sugar. Beat eggs then add to margarine and sugar mixture. Sift flour with the baking powder and cinnamon, and then add to margarine and sugar mixture. Add finely chopped apples. Blend well. Add milk until you have a medium-consistency batter. Cook on a griddle.
Peanut Butter Bagel:
Servings: 1
Serve 1 whole-grain bagel with:
1 tbsp peanut butter
1 cup unsweetened applesauce
½ cup papaya slices
Broccoli Cheese Soup:
Servings: 6; Recipe can be multiplied by 2.
Ingredients:
2 lbs. broccoli
4 cups water
2 tsp extra virgin olive oil
½ medium white onion*
4 tbsp all purpose flour
2 cups 1% milk
½ tsp salt
8 ounces reduced-fat cheddar cheese (shredded)
*This ingredient is optional since it may be a GERD trigger.
Directions:
Cut the crowns from the stems of the broccoli. Divide the crowns into small florets and set aside.
Using a potato peeler, peel the stems to expose the tender center. Dice the peeled stems. Place them in a stock-pot with the four cups of water on medium-high and boil until tender. This will take about 30 minutes and the water will be reduced by about half.
While the stems are boiling, steam the florets until they are bright green and slightly tender. After they are cool, chop finely. After the stems are soft, puree them until smooth using a blender or stick blender.
Place the olive oil in a medium stock-pot over medium-high heat and add the onions. Reduce the heat to medium and cook slowly until soft. Add the flour and stir until well blended. Add the milk and stir. Add the pureed broccoli stems and half of the chopped broccoli florets and salt.
As the soup thickens, blend it again using a blender or stick blender. Add the remaining finely chopped broccoli florets and stir. As the soup reheats, add the cheese in three batches and allow it to melt.
Heat gently on low for about 15 minutes and serve.
Chicken and Avocado Wrap:
Servings: 1
Ingredients:
1 fat-free flour tortilla, 7" to 8"
½ cup diced chicken breast
¼ small avocado
1 tbsp low-fat mayonnaise
½ cup chopped fresh spinach
¼ cup sliced red bell peppers*
*This ingredient is optional since it may be a GERD trigger.
Directions:
Spread mayonnaise on open tortilla. Arrange vegetables and chicken on tortilla. Wrap and serve.
Stuffed Tuna Pockets:
Servings: 1
Ingredients:
1 piece 6" pita pocket bread
6 oz water-packed tuna
2 tbsp low-fat mayonnaise
¼ cup sliced red bell peppers*
¼ cup cucumber slices
Scallion slices*
1 romaine lettuce leaf
*This ingredient is optional since it may be a GERD trigger.
Directions:
Spread mayonnaise inside pita. Stuff pita with tuna and vegetables and serve.
Vegetable Chicken Noodle Soup:
Ingredients:
¼ tsp olive oil
¼ chopped onion*
1 minced garlic clove*
¼ cup chopped celery
2 tbsp chopped red bell pepper*
2 cups water
½ cup chopped carrots
1 chicken bouillon cube
Pinch thyme
Pinch salt
½ cup (3/4 oz) uncooked, large egg noodles
½ cup diced, cooked chicken breast
½ cup frozen green petite peas
½ tbsp cornstarch
*This ingredient is optional since it may be a GERD trigger.
Instructions:
In a medium pot, over medium-high heat, add olive oil. Sauté onion (optional), garlic (optional), and celery for 2 minutes. Add red bell pepper (optional), water, carrots, chicken bouillon cube, thyme, and salt.
Bring to a boil and add egg noodles. Cook 8 minutes until noodles are tender. Add diced cooked chicken and peas. Simmer for 10 minutes. Mix cornstarch with 1 tbsp water and stir into soup. Simmer for 5 to 10 more minutes.
Chicken Pasta Salad with Vegetables:
Ingredients:
¾ cup diced chicken breast
2/3 cup rigatoni pasta, cooked and chilled
1 cup steamed zucchini, chilled
½ cup steamed carrots, chilled
¼ cup diced red bell peppers*
1 cup salad greens
3 tbsp low-fat salad dressing
Dried dill garnish
*This ingredient is optional since it may be a GERD trigger.
Directions:
Mix ingredients together in a large bowl and serve.
Macaroni and Cheese with Vegetables:
Ingredients:
½ cup low-fat cottage cheese
1 tbsp 1% milk
1 tsp chopped fresh parsley
Pinch of onion powder*
Pinch of garlic powder*
Pinch of salt
2 oz. elbow macaroni, cooked without salt or fat
Nonstick vegetable cooking spray
3 tbsp shredded cheddar cheese
2 tsp parmesan cheese
1 tbsp seasoned bread crumbs
1/3 cup sliced carrots
1/3 cup petite green peas
*This ingredient is optional since it may be a GERD trigger.
Directions:
Preheat oven to 375°F.
Place cottage cheese and milk in a blender. Process until smooth. Transfer to a bowl and stir in fresh parsley, onion powder (optional), garlic powder (optional), and salt. Add hot cooked macaroni and mix well.
Spray a small baking dish with nonstick vegetable cooking spray and add half the macaroni mixture. Cover with 1 tbsp cheddar cheese. Add remaining macaroni mixture and top with remaining cheddar cheese. Combine parmesan cheese and bread crumbs in a bowl and sprinkle on top.
Bake uncovered for 35 minutes. Steam carrots and peas together and serve with macaroni and cheese.
Chicken and Pasta with Vegetables:
Servings: 4
Ingredients:
1 cup low-fat sour cream
¼ medium onion, sliced thin*
½ tsp dried basil
1 cup carrots, sliced thin
½ tsp dried oregano
1 cup mushrooms, sliced thin
½ tsp salt
2 cups small broccoli florets
Nonstick vegetable cooking spray
½ cup water
1 tsp vegetable oil
8 oz bowtie pasta, cooked without salt
2 minced garlic cloves*
1 ½ boneless, skinned chicken breasts, cut into 1" pieces
*This ingredient is optional since it may be a GERD trigger.
Directions:
In a small bowl, combine low-fat sour cream, dried basil, dried oregano, and salt. Set aside. In a large skillet sprayed with nonstick vegetable cooking spray, over medium-high heat add vegetable oil, garlic (optional), and chicken pieces. Sauté 2 to 5 minutes or until cooked. Remove chicken from pan and set aside. Add onion (optional), carrots, and mushrooms and sauté 2 to 3 minutes. Add broccoli and water, cover, and cook 4 to 6 minutes or until broccoli is tender. Add low-fat sour cream mixture and cooked chicken. Mix well. Toss with warm bowtie pasta.
Marinated Grilled Chicken and Vegetables:
Servings: 4
Ingredients:
2 cups zucchini, cut into ½" slices
¼ cup balsamic vinegar
1 tsp basil
1 tsp oregano
12 button mushrooms
1 minced garlic clove*
1 cup long-grain brown rice cooked without salt or fat
¼ tsp garlic powder*
1 ½ lb boneless chicken breast, cut into 1" cubes
2 cups yellow crooked-neck squash, cut into large pieces (optional)
Nonstick vegetable cooking spray
2 tbsp olive oil
*This ingredient is optional since it may be a GERD trigger.
Directions:
In a bowl, combine zucchini slices, yellow-squash slices, red bell pepper pieces (optional), mushrooms, and chicken breast pieces. In another bowl, combine olive oil, balsamic vinegar, basil, oregano, minced garlic, and garlic powder (optional). Pour olive oil mixture over vegetables and chicken. Stir well, cover, and marinate for 45 minutes in the refrigerator. Grill or broil vegetables 2 minutes on each side or until done. Serve immediately with hot cooked rice.
Grilled Flank Steak with Vegetables
Ingredients:
4 tbsp low-sodium soy sauce, divided
1 tbsp white cooking wine
2 tsp brown sugar, divided
3 tsp minced fresh ginger, divided
1 tsp toasted sesame oil
¾ cup water, divided
4 green onions, divided*
1½ lb flank steak, all visible fat trimmed
1 tsp cornstarch
1 tbsp vegetable oil
2 cups mushrooms, sliced
2 cups zucchini, sliced
½ cup red bell pepper, sliced*
2 cups broccoli florets
1 cup long-grain white rice, without salt or fat
*This ingredient is optional since it may be a GERD trigger.
Directions:
In a shallow dish, combine 3 tbsp low-sodium soy sauce, white cooking wine, 1 tsp brown sugar, 2 tsp minced fresh ginger, toasted sesame oil, 1/4 cup water, and one green onion minced fine. Add flank steak and marinate for 45 min to 1 hour, turning occasionally. Meanwhile, combine in a small bowl the remaining 1 tbsp soy sauce, 1 tsp brown sugar, 1 tsp minced ginger, ½ cup water, and cornstarch. Set aside. Grill or broil the flank steak on each side as desired, turning once. Brush steak with marinade while cooking. Into a large skillet, over medium-high heat, add vegetable oil. When hot add remaining green onions sliced to 1" lengths, mushrooms, zucchini, red bell pepper, and broccoli. Sir-fry for 5 to 8 minutes until vegetables are just tender. Stir soy sauce-cornstarch mixture and add to skillet, stirring until thickened. Serve flank steak in thin slices, cut along the diagonal, with vegetables and hot cooked rice.
Baked French Fries:
Ingredients:
1 lb. russet potatoes (peeled and cut into ½ inch strips)
1 quart chilled water
1 tray ice cubes
1/8 tsp salt
Spray Canola oil
Directions:
After the potatoes are peeled and sliced, place them in a mixing bowl with the cold water and ice cubes.
Soak for 30 minutes.
Preheat oven to 400°F.
After soaking the potatoes, drain them and pat dry with a paper towel. Place the potatoes and salt in a zipper bag. Spray the potatoes for about three seconds with the Canola oil, then seal the zipper bag and shake well to coat the potatoes with the oil and salt.
Carefully place the potatoes on a non-stick cookie sheet, spacing them out to avoid the fires touching each other. Spray lightly with Canola oil. Place cookie sheet in the oven and allow potatoes to bake for about seven minutes. Turn the potatoes at least twice, cooking for about seven minutes after each turn. Total cooking time will be 20-25 minutes. Serve immediately.
6 dry-roasted almonds with 1 tbsp raisins
4 whole grain wheat crackers
25 seedless grapes
1 plain rice cake with 1 tbsp peanut butter
1½ cups water-packed peaches
1 cup papaya slices
1 small banana
Chef Douglas recommends this GERD-friendly recipe -- his personal favorite!
Quinoa Salad
Quinoa is an ancient Peruvian grain that is very high in iron and protein. Quinoa can be found at specialty or organic markets.
Ingredients:
2 cups quinoa
2 cans of low-fat chicken broth
1 carrot finely diced
1 red bell pepper, chopped
1 bunch of scallions, green tops only, thinly sliced
3 tbps celery, diced
1 lemon
½ cup parsley, chopped
2 tbps low-fat mayo
2 tbps virgin olive oil
Salt to taste
Method: Rinse the quinoa well before cooking to remove its slightly bitter coating. Boil chicken broth, add virgin olive oil, reduce the heat, add quinoa, cover, and simmer for 15 min. or until liquid is absorbed. Place in bowl. Let cool (1 ½ hour)
Combine chopped veggies including the fresh chopped herbs.
Mix well. Add cooked quinoa. Toss gently and add fat-free mayo and the juice and zest of 1 lemon. Toss again and add salt to taste. Cover and chill for 2 hours before serving.
Serve with fish or chicken.
Eating large or multiple portions of food at once can aggravate GERD symptoms. It's better for your child to eat several small meals throughout the day rather than two or three large meals. This portion guide can help you measure portions easily using everyday objects.
 1 baseball = 1 cup green salad |
 1 deck of cards = 3 oz cooked meat, poultry or fish |
 1 hockey puck = 1 medium bagel |
 1 computer mouse = 1 baked potato |
 1 golf ball = 2 tbsp peanut butter |
 4 stacked dice = 1 oz cheese |
 1 match box = 1 oz meat |
 1 small fist = ½ cup fruit, vegetables, pasta, or rice |
 1 tennis ball = 1 cup pasta |
