5 ideas for delicious anti-heartburn recipes

Our ideal anti-heartburn menu:

• For the aperitif: Homemade guacamole
• For the starter: Cauliflower cream with coconut milk
• For the main course: Salmon & broccoli tart
• For dessert: Red fruit, coconut and chia seed pudding
• For snack: Banana sorbet
  
  

Why can we be prone to heartburn?

Many factors can lead to heartburn. But, eating habits, weight and certain diseases are the most common. A spicy diet, rich in fat, copious meals, acidifying foods or even eating too quickly complicate digestion and promote excess acidity. Other lifestyle factors such as stress, tobacco and alcohol consumption can also contribute to the appearance of these symptoms. Being overweight and pregnant can also lead to heartburn. In fact, the weight exerts pressure on the stomach preventing optimal functioning of the anti-reflux mechanism . Certain diseases (hiatal hernia, malformation of the diaphragm or sphincter, etc.) lead to this same dysfunction.

Eat a diet that maintains your body's acid-base balance

Foods and their impact on acid-base balance

• Acid-forming foods: They increase the acidity of your body. These are mainly animal proteins (meat, fish, eggs, dairy products) or even cereals (wheat, rye, oats, etc.).
  
  
• Basifying (or alkalizing) foods : They reduce the acidity of your body. These are mainly fruits and vegetables.
  
  
• Neutral foods: They have no influence on the acid-base balance. This is the case, for example, with refined sugars and vegetable oils.
  
  

To maintain a good acid-base balance , remember to make up your plate with at least 50% of basifying foods.

How do you know if a food is acidifying, basifying or neutral?

In order to measure the acidifying or alkalizing nature of a food, the German Thomas Remer, a specialist in acid-base balance, has developed an index called PRAL, abbreviation for Potential Renal Acid Load, i.e. “potential renal acid burden”. This index evaluates the acid load of a food. If the number is greater than zero, the food is considered acidifying, and if it is negative, the food is considered alkalizing, with the value “zero” then indicating neutrality.

Our 5 gourmet recipe ideas against heartburn

For an aperitif, a homemade anti-heartburn guacamole recipe 🥑

The ingredients (2 to 4 people):

• 2 ripe avocados
• 1 small tomato, finely chopped
• 1/4 chopped red onion
• Juice of half a lime
• A few chopped fresh coriander leaves (optional)
• Salt and pepper (to taste)

Recipe steps (10 min):

1. Cut the avocados in half, remove the pit and scoop out the flesh with a spoon. Place it in a bowl.
2. Using a fork, mash the avocado flesh until smooth, leaving a few chunks for added texture.
3. Add the tomato, red onion and chopped cilantro (if using) to the bowl with the avocados.
4. Squeeze the juice of half a lime into the avocado mixture. The lime will add a tangy flavor and prevent the avocado from browning.
5. Season with salt and pepper to taste, adjusting amounts to achieve desired taste.
6. Mix all ingredients until well combined.
7. Taste the guacamole and adjust the seasoning if necessary.
8. Serve immediately with corn chips, tortillas, or fresh vegetables for dipping and enjoy this delicious preparation!

For the starter, a cauliflower cream with coconut milk 🥬

The ingredients (4 people):

• 1 medium cauliflower, cut into small florets
• 400 ml coconut milk
• 1 medium onion, chopped
• 2 cloves of garlic, minced
• 1 tbsp olive oil
• 500 ml vegetable stock
• Salt and ground black pepper (to taste)
• Fresh cilantro or chives for garnish (optional)

Recipe steps (30 to 40 min):

1. In a large saucepan, sauté the onion and garlic in olive oil until translucent.
2. Add the cauliflower florets. Let it cook for a few more minutes.
3. Pour the coconut milk and vegetable stock into the saucepan, bring the mixture to a boil, then reduce the heat to medium-low.
4. Leave to simmer gently (approximately 15 to 20 minutes) until the cauliflower is tender and easy to mash with a fork.
5. Remove the pan from the heat and let it cool slightly. Then, blend the contents of the pan until you obtain a smooth and creamy texture.
6. Season with salt and ground black pepper, to taste.
7. Before serving the cream, garnish it with fresh coriander or chives.

For the main course, an anti-heartburn salmon & broccoli tart recipe 🥦 

The ingredients (4 people):

• 1 shortcrust pastry
• 4 slices of smoked salmon
• 500g broccoli
• 3 eggs
• 20 cl of crème fraîche
• 5g of unsalted butter
• Dill
• Salt and ground black pepper (to taste)

Recipe steps (50 min):

1. Preheat your oven to 180°C (thermostat 6).
2. Cook the broccoli florets in boiling water for 5 minutes until tender. Drain them and keep them aside.
3. In a bowl, beat the eggs with the crème fraîche. Add the dill then season with salt and ground black pepper.
4. Butter a tart mold and place the shortcrust pastry in it, taking care to cover the edges of the mold well.
5. Arrange the salmon slices and broccoli florets on the shortcrust pastry. Then, carefully pour the egg and cream mixture over the salmon and broccoli.
6. Place the tart in the oven and cook for approximately 30 to 35 minutes (until the tart is golden brown and the filling is well set).
7. Remove the tart from the oven and serve it hot, accompanied by a green salad or grilled vegetables for example.

For dessert, a pudding with red fruits, coconut and chia seeds 🍓

The ingredients (2 people):

• 80 g of fresh or frozen red fruits (strawberries, raspberries, blueberries, etc.)
• 200 ml coconut milk
• 4 tbsp chia seeds
• 1 tbsp maple syrup or honey (optional, to sweeten)
• A few coconut shavings (optional, for decoration)

Recipe steps (5 minutes of preparation, 3 hours or even a night of rest):

1. Mix the red fruits with the coconut milk. Pour the mixture into individual glass jars.
2. Add the chia seeds and honey (or maple syrup) to the mixture, if you want to sweeten the pudding slightly. Stir well so that the chia seeds are well distributed in the preparation.
3. Cover the jars with a lid or cling film and place in the refrigerator so that the pudding rests for at least 3 hours, or ideally overnight. The chia seeds will absorb the liquid and form a creamy pudding texture.
4. Before serving, garnish with coconut shavings if desired.

For a snack, an anti-heartburn banana sorbet recipe 🍌

The ingredients (2 people):

• 3 ripe bananas
• 1 to 2 tbsp of honey or maple syrup (optional, to sweeten)
• 1/4 cup almond milk or coconut milk (or any other plant-based milk)

Recipe steps (5 min preparation, 3 to 4 hours freezing):

1. Cut the bananas into slices and place them in an airtight bag or container. Place them in the freezer for at least 3 to 4 hours (or overnight).
2. In a blender or mixer, add the frozen banana slices and the honey or maple syrup (if you want to sweeten the sorbet). Then, pour in the chosen vegetable milk.
3. Mix all the ingredients until you obtain a smooth and creamy mixture, without chunks.
4. If the sorbet is too thick, add a little more vegetable milk to achieve the desired consistency.
5. Pour the banana sorbet into individual bowls or cups.
6. You can enjoy the sorbet immediately for a creamy texture, or return it to the freezer for about 30 minutes for a firmer consistency.

And there you have it, you know our 5 gourmet anti-heartburn recipes. With these delicious recipes, you are ready to enjoy yourself with complete peace of mind!