The Acid Reflux Escape Plan: Two Weeks to Heartburn Relief

The Acid Reflux Escape Plan: Two Weeks to Heartburn Relief

by Karen Frazier


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The Most Painless Approach to Adopting a GERD-Friendly Diet

Break free from painful heartburn with The Acid Reflux Escape Plan, a practical 2-week meal plan that empowers you to control your symptoms with smart dietary choices. Unlike other acid reflux cookbooks, The Acid Reflux Escape Plan includes detailed shopping lists and over 100 low-acid, low-fat, GERD-friendly recipes that cut out aggravating triggers without sacrificing flavor or taste.

  • Detailed food lists and easy-to-understand explanations arm you against acid reflux attacks
  • 100 delicious low-acid, low-fat, low-irritant recipes won’t trigger or exacerbate symptoms
  • A step-by-step meal plan with shopping lists eases your transition to a GERD-friendly lifestyle
  • A “Personal Triggers” guide helps you customize your diet to your body’s unique needs

With The Acid Reflux Escape Plan, you’re on the road to better health and a happier, symptom-free lifestyle.

Product Details

ISBN-13: 9781942411154
Publisher: Arcas Publishing
Publication date: 08/10/2015
Pages: 250
Sales rank: 427,380
Product dimensions: 7.40(w) x 9.00(h) x 0.80(d)

About the Author

KAREN FRAZIER is a Seattle-based writer and nutrition and fitness expert who specializes in cookbooks for restrictive diets. Before being diagnosed with celiac disease and an acute dairy allergy, Karen suffered from severe gastrointestinal symptoms, chronic GERD, malnutrition, and anemia for nearly two decades. It wasn't until she changed her diet that she finally found relief from her symptoms and improved her health. Karen is the author of several cookbooks, including The Hashimoto’s Cookbook and Action Plan and The Gastroparesis Cookbook.

Table of Contents

Introduction 9

Part 1 The Escape: Plan

Chapter 1 Understanding Acid Reflux and GERD 15

Chapter 2 Empowered Eating and Health Living 27

Chapter 3 The Acid Reflux Escape Plan 43

Part 2 The Recipes

Chapter 4 Breakfast and Brunch 63

Melon Smoothie 64

Maple-Spice Oatmeal 65

Oatmeal with Dried Cranberries 67

Zucchini and Mushroom Omelet 68

Wild Mushroom Frittata with Herbs 70

Pancakes with Sautéed Apples 72

Pumpkin Pancakes 75

Banena Crépes 76

French Toast 78

Canadian Bacon Breakfast Sandwich 79

Chapter 5 Snacks and Appetizers 81

Apples with Honey-Yogurt Dip 82

Spinach Dip 83

Broccoli Dip with Vegetables 84

Sweet and Spicy Popcorn 85

Cinnamon-Sugar Popcorn 87

Stuffed Mushroom Caps 88

Baked Sweet Potato Chips 89

Potato Pancakes with Herbed Sour Cream 90

Zucchini and Smoked Salmon Rounds 92

Shrimp Salad on Melba Toast 93

Chapter 6 Side Dishes 95

Creamed Spinach 96

Creamy Pumpkin Soup 97

Zucchini Strips with Peas 99

Honey-Roasted Asparagus 100

Smoky Baked Beans 101

Loaded Mashed Potatoes 102

Baked Butternut Squash 103

Rice with Peas, Green Beans, and Carrots 104

Green Bean Casserole 106

Creamy Mushroom Rice 108

Chapter 7 Vegetarian and Vegan 111

Carrot and Ginger Soup 112

Creamy Asparagus Soup 113

Smoky Black Bean Soup 114

Mushroom and Fennel Stew over Egg Noodles 115

Lentil Vegetable Soup 117

Roasted Root Vegetable Stew 118

Lentil-Carrot Slew 120

Quinoa with Tofu and Kale 121

Quinoa Pilau with Vegetables 122

Tofu-Ginger Stir-Fry 124

Soba Noodle Salad with Fava Beans 126

Chickpea and Chard Sauté 127

Avocado and Mushroom Tacos 129

Fried Rice 130

Red Beans and Rice 131

Chapter 8 Meat and Poultry 133

Ground Turkey, Mushroom, and Fennel Soup 134

Ground Beef and Vegetable Soup 136

Ginger Chicken and Rice Soup 139

Beef and Vegetable Stir-Fry with Basil 140

Spaghetti with Ground Turkey and Broccolini 141

Turkey Breast Cutlets with Mashed Potatoes and Mushroom Gravy 142

Chicken Legs with Potatoes 144

Savor Turkey Burgers 146

Baked Chicken Tenders 147

Chicken, Pasta, Asparagus, and Red Potato Salad 148

Orange-Ginger Chicken Stir-Fry 150

Steak Sated with Root Vegetables and Watercress 153

Hamburger Stroganoff 155

Asparagus, Spinach, and Chicken Roulade 156

Pork Tenderioin with Apples and Fennel 158

Chapter 9 Fish and Shellfish 161

New England Clam Chowder 162

Steamer Clams with Lemon and Fennel 164

Mussels in Broth with Tarragon 165

Brazilian Fish Stew 166

Linguine with Shrimp and Lemon 167

Linguine with Smoked Salmon and Shrimp 169

Ginger-Glazed Scallops with Sugar Snap Peas 170

Baked Cod with Ginger-Melon Salsa 172

Baked Halibut with Sour Cream-Dill Topping 173

Creamy Rice with Shrimp, Peas, and Basil 174

Maple-Soy Glazed Salmon 176

Honey-Ginger Salmon 177

Orange Salmon with Cashew Rice 179

Tuna Noodle Casserole 180

Southwestern Shrimp, Mushrooms, and Rice 181

Chapter 10 Broths, Sauces, and Condiments 183

Vegetable Broth 184

Chicken Broth 185

Ginger-Lime Vinaigrette 186

Orange-Honey-Dijon Dressing 187

Creamy Herb Dip 189

Creamy Ranch Dressing 190

Lemon and Artichoke Pesto 191

Butternut Squash Chutney 192

Coconut-Pumpkin Dip 194

Mediterranean Chickpea Spread 195

Low-fat Mayonnaise Replacement 196

Southwestern Avocado Spread 197

Applesauce with Fennel and Ginger 199

Tropical Black Bean Salsa 200

Low Fat Alfredo Sauce 201

Chapter 11 Desserts and Sweets 203

Honeydew Sorbet 204

Creamy Cantaloupe Ice Pops 205

Coffee Granita 206

Maple-Banana Milkshake 207

Gingered Baked Pears 208

Chilled Melon Soup with Ginger 209

Baked Apple Pudding 211

Apple Crisp 212

Orange Crème Brulée 213

Maple-Ginger Pudding 215

Appendix A The FDA's food pH List 217

Appendix B What to Expect at the Doctor's Office 220

Appendix C Conversion Tables 223

Appendix D The Dirty Dozen and Clean Fifteen 224

References 225

Index 228

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The Acid Reflux Escape Plan: Two Weeks to Heartburn Relief 4 out of 5 based on 0 ratings. 1 reviews.
Anonymous More than 1 year ago
Happy to have some recipes to try out that won’t make my GERD “act up”!