Healthy Grain Recipes to Try on the Acid Reflux Diet - dummies

Healthy Grain Recipes to Try on the Acid Reflux Diet

By Patricia Raymond, Michelle Beaver

Unless you have an allergy to a particular grain, every grain is a healthy food choice for the general population and for the acid-reflux sufferer. So, gain some grains with the following recipes. Muesli is common in Europe and a nice alternative to the mushiness of American-style oats.

[Credit: ©iStockphoto.com/AbbieImages]
Credit: ©iStockphoto.com/AbbieImages

Fast Morning Muesli

Preparation time: 20 minutes

Yield: 4 servings

1 cup rolled oats

1/4 cup dates or raisins

3 cups soymilk or rice milk

1 teaspoon vanilla extract (optional)

1 cup chopped almonds

1/2 cup chopped walnuts

1/2 cup sunflower seeds

  1. In a large bowl, combine the oats and dates or raisins.

  2. Cover the oats with milk. Stir in the vanilla extract, if desired.

  3. Leave the oats to soak for 15 to 20 minutes or overnight.

  4. When ready to serve, stir in the almonds, walnuts, and sunflower seeds.

Per serving: Calories 417 (From Fat 238); Fat 27g (Saturated 3g); Cholesterol 0mg; Sodium 24mg; Carbohydrate 34g (Dietary Fiber 10g); Protein 17g.

Soak the oats overnight in apple cider instead of milk.

Winter Warming Oatmeal

Preparation time: 5 minutes

Cook time: 20–25 minutes

Yield: 3–4 servings

4 cups water

1/8 to 1/4 teaspoon sea salt

1-1/2 cups rolled oats

Handful of chopped roasted almonds

2 tablespoons raisins

Pinch of cinnamon, or to taste

  1. In a medium saucepan, add the water and sea salt. Cover and bring to a rolling boil.

  2. Gently stir in the oats as you lower the heat to a simmer. Cover the pot about four-fifths to allow the steam to escape. Cook the oats for 10 to 15 minutes.

  3. Check occasionally to make sure the water hasn’t evaporated. If the oats look dry, gently stir in 1/4 to 1/2 cup of water. You may have to repeat this step if the heat is too high or if you want a creamier texture.

  4. Add the almonds and raisins.

  5. Cook for another 10 minutes. Stir in the cinnamon and serve.

Per serving: Calories 481 (From Fat 247); Fat 27g (Saturated 2g); Cholesterol 0mg; Sodium 113mg; Carbohydrate 47g (Dietary Fiber 10g); Protein 18g.

To get a creamy consistency, cook the oats longer while continuously adding small amounts of water until you reach the desired consistency.

Almonds are usually available already toasted at natural food stores. For a nuttier flavor, you can chop and dry-roast the nuts in a skillet over medium-low heat for approximately 15 minutes, or until they turn slightly brown, and then add them to the oatmeal.

Mixing in ingredients like roasted seeds or nuts, a pinch of salt, or whatever else suits your fancy adds variety to this standard breakfast.

Southern-Style Corn Grits

Preparation time: 8 minutes

Cook time: 9 minutes

Yield: 4 servings

1 cup corn grits

3 cups water

1/4 teaspoon sea salt

1 cup chopped walnuts

Pure maple syrup, to taste

  1. In a small bowl, whisk together the corn grits with 1-1/2 cups of the water; let it stand for 3 minutes.

  2. In a medium saucepan, bring the remaining 1-1/2 cups of water to a boil.

  3. Pour the grits into the boiling water. Add the salt.

  4. Reduce the heat to low, and stir the grits vigorously until they become thick and creamy.

  5. In a skillet, dry-roast the walnuts over medium-low heat for 3 to 4 minutes.

  6. Stir the walnuts into the grits. Divide into 4 bowls and drizzle with maple syrup before serving.

Per serving: Calories 367 (From Fat 181); Fat 20g (Saturated 2g); Cholesterol 0mg; Sodium 147mg; Carbohydrate 42g (Dietary Fiber 3g); Protein 8g.

What the heck are grits, anyway? People seem to either love grits, or fear them. Grits isn’t the most fortunate moniker, after all. This Southern staple is a warm dish of ground corn, a little like a soft polenta. Grits are porridge-like and accept flavor well, such as from salt, pepper, herbs, and cheese.