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