5 ideas for delicious anti-heartburn recipes

Our ideal anti-heartburn menu:

• For the aperitif: Homemade guacamole
• For the starter: Cream of cauliflower with coconut milk
• For the main course: Salmon and broccoli tart
• For dessert: Red fruit, coconut and chia seed pudding
• For a snack: Banana sorbet
  
  

Why can we be prone to heartburn?

Many factors can lead to heartburn. But, eating habits, weight, and certain illnesses are the most common. A spicy diet, high in fat, large meals, acidifying foods, or eating too quickly complicate digestion and promote excess acidity. Other lifestyle factors such as stress, tobacco use, and alcohol consumption can also contribute to the onset of these symptoms. Being overweight and pregnancy can also cause heartburn. Indeed, weight exerts pressure on the stomach, preventing optimal functioning of the anti-reflux mechanism . Certain illnesses (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

• Acidifying foods: These increase the acidity of your body. These are mainly animal proteins (meat, fish, eggs, dairy products) or cereals (wheat, rye, oats, etc.).
  
  
• Alkalizing foods : These reduce the acidity of your body. These are mainly fruits and vegetables.
  
  
• Neutral foods: These 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 your plate at least 50% alkalizing foods.

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

To measure the acidifying or alkalizing nature of a food, German acid-base balance specialist Thomas Remer developed an index called PRAL, short for Potential Renal Acid Load . 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 a value of "zero" indicating neutrality.

Our 5 delicious recipe ideas to combat heartburn

For an aperitif, a homemade guacamole recipe to combat heartburn 🥑

Ingredients (2 to 4 people):

• 2 ripe avocados
• 1 small tomato, finely chopped
• 1/4 chopped red onion
• The 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 lumps 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 the amounts to achieve your 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 🥬

Ingredients (serves 4):

• 1 medium cauliflower, cut into small florets
• 400 ml of coconut milk
• 1 medium onion, chopped
• 2 cloves 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 them cook for a few more minutes.
3. Pour the coconut milk and vegetable broth into the saucepan, bring the mixture to a boil, then reduce the heat to medium-low.
4. Simmer gently (about 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 smooth and creamy.
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, a recipe for a salmon and broccoli tart to combat heartburn 🥦 

Ingredients (serves 4):

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

Recipe steps (50 min):

1. Preheat your oven to 180°C (gas mark 6).
2. Cook the broccoli florets in boiling water for 5 minutes until tender. Drain and set aside.
3. In a bowl, beat the eggs with the crème fraîche. Add the dill and season with salt and ground black pepper.
4. Butter a tart tin and place the shortcrust pastry in it, taking care to cover the edges of the tin well.
5. Arrange the salmon slices and broccoli florets on the shortcrust pastry. Then, gently pour the egg and cream mixture over the salmon and broccoli.
6. Bake the pie for about 30 to 35 minutes (until the pie is golden brown and the filling is 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 🍓

Ingredients (2 people):

• 80g 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 min preparation, 3 hours or even overnight rest):

1. Blend the berries 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 wish to sweeten the pudding slightly. Stir well so that the chia seeds are evenly distributed throughout the mixture.
3. Cover the jars with a lid or cling film and place them in the refrigerator to let the pudding rest 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, a recipe for banana sorbet to combat heartburn 🍌

Ingredients (2 people):

• 3 ripe bananas
• 1 to 2 tbsp 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. Slice the bananas and place them in an airtight bag or container. Freeze for at least 3 to 4 hours (or overnight).
2. In a blender or mixer, add the frozen banana slices and honey or maple syrup (if you want to sweeten the sorbet). Then, pour in your chosen plant-based milk.
3. Blend all ingredients until smooth and creamy, with no lumps.
4. If the sorbet is too thick, add a little more plant-based milk to achieve the desired consistency.
5. Pour the banana sorbet into bowls or individual cups.
6. You can enjoy the sorbet immediately for a creamy texture, or place it back in the freezer for about 30 minutes for a firmer consistency.

And there you have it, our 5 delicious recipes to combat heartburn. With these delicious recipes, you're ready to enjoy your meal with complete peace of mind!