| Curing oneself of the condition called acid reflux can | | | | 1 cup sliced carrots |
| be accomplished by using natural, healthy methods. I | | | | 1 cup baby peas |
| suffered from this condition for years, taking harmful, | | | | 1 cup sliced asparagus spears |
| expensive PPI drugs (proton inhibitors), which only | | | | 1 cup snow peas or sugar snaps |
| masked the symptoms. These drugs, not only had | | | | 2 cloves garlic finely chopped or roasted |
| myriad side effects, but became ineffective over | | | | 1 lb. penne regatta |
| time. I was forced to find another answer. I wanted | | | | 1 tsp. salt |
| to cure myself without the use of drugs. My doctor | | | | 3 tbsp extra virgin, first cold pressed olive oil |
| was no help. He didn't have a clue about natural | | | | ½ cup shredded basil |
| healing and nutrition. After a great deal of research I | | | | ½ cup Parmigiano-Reggiano cheese |
| discover that with the proper use of herbs, health | | | | ½ cup heavy cream (optional) |
| store items, meditation, exercise and diet, one can | | | | Place a steamer basket in a pot with a small amount |
| heal themselves of acid reflux. | | | | of water and bring to the boil. Place vegetables in |
| The first thing that I learned is that acid reflux, | | | | basket, cover and steam until tender (about 4 |
| sometimes called gerd (gastro esophageal reflux | | | | minutes). Rinse under cold running water to stop the |
| disease), is not a disease at all. Contrary to what the | | | | cooking and preserve the color, and drain. |
| medical community would have us believe, it is simply | | | | To a large pot of boiling water, add salt and the |
| a condition, brought on by poor eating habits. Besides | | | | penne regatta. Cook uncovered according to the |
| eating the wrong foods, not chewing food properly is | | | | instructions on box, preferably al dente. |
| probably the root cause of this ailment. | | | | Meanwhile in a large sauté pan, heat the olive |
| The Acid reflux condition would not exist without a | | | | oil. Add the garlic and cook at a low flame for a |
| damaged esophagus and a weakened LES (lower | | | | couple of minutes (do not brown). Add the steamed |
| esophageal sphincter). If the condition is to be | | | | vegetables and optional heavy cream and raise the |
| eliminated, healing the esophagus must be the first | | | | heat to medium. Cook just enough to heat. |
| order of business. | | | | Drain the pasta and add to the sauté pan and |
| During this reflux recovery period, eating anything | | | | mix well. |
| which could irritate or damage the esophagus, must | | | | Sprinkle with Parmigianino Reggiano, and shredded |
| be avoided. Things like poorly chewed chips, crackers, | | | | basil. Heat the dish thoroughly and serve. If the dish |
| cereal or any hard foods with sharp edges are | | | | needs more salt, use extra cheese instead, at the |
| culinary culprits - they cause little lacerations to | | | | table. Serve this dish with a heart of romaine salad |
| develop in the esophagus. Until the lacerations have | | | | with lemon chive dressing (recipe below) |
| had a chance to heal, spicy foods, such as acidic | | | | * Note: It takes more than two cloves of roasted |
| tomato products, hot peppers, raw garlic and raw | | | | garlic, for this recipe. On a sheet of aluminum foil |
| onions should also be eliminated from the diet. They | | | | place two heads of garlic and cut the stem end off |
| just further irritate the condition. Smoking and drinking | | | | with a knife. Drizzle a little olive oil over them and |
| alcohol relax the LES, allowing stomach acid to splash | | | | wrap tightly. Bake in a 400 degree oven for one |
| up into the esophagus, thus impeding the healing | | | | hour. When cool enough to handle, squeeze out the |
| process. | | | | roasted garlic, into a bowl, discarding the shells. Mash |
| The key to acid reflux recovery is to eat only mild, | | | | well with a fork. |
| easy to digest food until the esophagus has healed. | | | | Another use for roasted garlic is my version of pesto |
| Eat early, giving yourself at least three hours of | | | | sauce. I use walnuts instead of pine nuts, which I find |
| sitting or walking time before lying down. Eat slowly | | | | indigestible, with the roasted garlic and basil. Use |
| and chew your food completely. Last, but not least, | | | | whatever proportion you like and drizzle first pressed, |
| try to eat in a relaxed, pleasant and stress free | | | | extra virgin olive oil into the blender. If your sauce is |
| environment. | | | | too thin, adjust with more walnuts, basil and garlic. If |
| I have listed a few of my favorite recipes that I | | | | it is too thick, use more olive oil. This is all a matter |
| enjoyed during my own recovery period. They can | | | | of taste. Serve with your favorite pasta. I prefer |
| be made quickly and easily. Try doubling these | | | | linguini or fettuccini. |
| recipes so that you can reheat them later in the | | | | Lemon chive salad dressing |
| week.....less time in the kitchen. Remember that | | | | This is a simple, yet classic vinaigrette for green |
| cooking from scratch, instead of relying on | | | | salads. Use heart of Romaine, Boston or Bipp lettuce. |
| convenience foods, is a better approach to good | | | | Make this dressing and hour or so before serving, in |
| health, in general. It's also nice to know what you're | | | | order that the chive flavor is fully incorporated. |
| really eating. | | | | Remember to toss well before serving. The |
| For breakfast, I believe that fresh fruit is the best | | | | advantage here is using lemon juice, instead of |
| way to go. I especially like melon and papaya. For | | | | vinegar. I find that lemon juice becomes alkaline after |
| lunch I eat more fruit like apples, bananas and, | | | | being ingested. |
| perhaps some almonds, or walnuts. It's better to eat | | | | 1 lemon juiced |
| many little healthy meals during the day. I try to buy | | | | Sea salt (pinch) |
| only organic fruits, however, sometimes when I am | | | | 3 tbsp. extra fine sugar |
| rushed, I purchase "ready to go" containers of mixed | | | | 6 tbsp. extra-virgin olive oil |
| fruit at the grocery store. Try to stay away from | | | | 6 tbsp. minced chives (you can't have too many) |
| pineapple, as I find it hard to digest. | | | | Freshly ground black pepper |
| How about starters in the evening? Serving | | | | Combine lemon juice, salt and sugar in a mixing bowl. |
| vegetables raw is the ultimate healthy way to | | | | Whisk until the sugar and salt are dissolved. Continue |
| present them. | | | | whisking in the olive oil, chives and several grinds of |
| Try creating a beautiful platter of crudité (crew | | | | pepper. Keep whisking until dressing is emulsified. |
| di tay) better known as elegant rabbit food. Serve it | | | | (Note: You can make this dressing for two by |
| with a savory tofu dip. Use cauliflower, broccoli, | | | | reducing the lemon juice to two tbsp. and the other |
| English cucumbers, radishes, green & yellow zucchinis, | | | | ingredients by 1/3.) Keep left over dressing in a jar in |
| Belgium endive, carrot sticks, whole small mushrooms, | | | | fridge for future use. It will keep for about a week. |
| or whatever appeals to you. Cut the vegetables in | | | | Savory Lentils with Texmati Brown Rice |
| bite size pieces for dipping. The Belgium endive is a | | | | 1 lb of organic lentils (2 ½ cups), rinsed |
| natural edible scoop for dipping. Just cut off the ends | | | | 8 cups water or stock |
| and peel off the leaves. | | | | 1 onion, chopped |
| Make the tofu dip by putting one package of soft or | | | | 3 cloves of garlic, chopped |
| silken tofu in a food processor or blender, adding | | | | 2 carrots, sliced |
| garlic powder, cumin, paprika and chopped chives or | | | | 2 stalks celery, chopped |
| parsley for flavor and color. Season with salt & | | | | 1 bay leaf |
| pepper to taste. Add a little fresh squeezed lemon | | | | 2 sprigs of thyme, or ½ tsp dried |
| juice if the mixture is too thick. Process until smooth | | | | Organic Texmati brown rice (follow instructions on |
| and creamy. If you are in a rush, ready made dips | | | | package) |
| and raw vegetable platters are available in the | | | | To a large pot bring water and lentils to a boil. Add |
| produce sections of most supermarkets, but make a | | | | other ingredients. Reduce to the simmer, partially |
| concerted effort to eat only organic, if possible. | | | | covered. Cook until tender (about 20 to 30 minutes), |
| I hope that you enjoy the following dishes. Even | | | | stirring occasionally and adding more liquid as needed.. |
| though I have cured myself of acid reflux, I still serve | | | | Remove the bay leaf and thyme sprigs. Season with |
| these recipes on a regular basis. I prefer food slightly | | | | salt and freshly ground black pepper to taste. Serve |
| under cooked. Feel free to adjust the cooking times | | | | over organic Texmati brown rice. Garnish with |
| and seasonings according to your own taste. | | | | chopped parsley. Serve with a light green salad, |
| Bon appetite! | | | | dressed with the lemon chive dressing above. |
| Sautéed White Fish On A Bed Of Mashed | | | | Baked Chicken Breasts on Mushroom Capswith |
| Potatoes | | | | steamed broccoli and new potatoes |
| This recipe is for one serving. Increase the | | | | 6 chicken breasts (either bone in or halves with skin |
| ingredients for additional servings as needed. | | | | on) |
| One 4oz filet of white fish (orange roughly, sole, | | | | 1 tsp dried thyme |
| turbot, flounder, etc) | | | | Olive oil |
| One med. Potato | | | | 6 large Portobello mushrooms (or enough smaller |
| Steamed green vegetable such as broccoli, spinach, | | | | mushrooms to cover the bottom of the baking pan) |
| peas or asparagus | | | | 1 tbsp minced garlic |
| Parsley or chives for garnish | | | | Salt & pepper to taste |
| ¼ tbsp unsalted butter, olive oil or Pam | | | | 2 cups dry white wine or dry vermouth |
| We will start with the potatoes because they take | | | | ¼ cup fresh chopped parsley |
| the longest to cook and they tend to retain their | | | | Place rack in center of oven and preheat to 400 |
| heat the longest. The fish and vegetable take only | | | | degrees. |
| minutes to cook. ) | | | | Into a lightly oiled baking pan, large enough to hold |
| Peel and cube potato. Place in cold water to cover. | | | | chicken breasts, arrange mushrooms gill side down. |
| Bring to the boil, and then simmer until fork tender. | | | | Sprinkle with minced garlic, salt & pepper. Pour wine |
| Drain, leaving just enough cooking liquid for mashing | | | | over mushrooms. Place chicken breasts skin side up |
| or whipping. You may also use the vegetable broth | | | | over mushrooms and brush with olive oil. |
| (recipe below) instead. Add salt to taste. Hold in a | | | | Bake uncovered about 20 minutes, until the breasts |
| warm place. | | | | are golden brown. If the wine has evaporated during |
| Season fish with salt and pepper to taste. Place | | | | the cooking process, add a little more (for those of |
| non-stick sauté pan over med high heat. Add | | | | you who can't tolerate alcohol, keep in mind that it |
| butter, oil or spray with Pam. When not quite | | | | burns off during the cooking process, leaving only the |
| smoking, add fish. Cook two minutes, turn and cook | | | | flavor). |
| other side for two minutes, or until the filet is light | | | | Baste the breasts with the pan juices and turn over. |
| brown and cooked through. If the filet is very thin, | | | | Cook until breasts are completely done and springy |
| one minute on each side may be enough. (You can | | | | to the finger, about 15 minutes more. |
| broil or bake the fish if desired) | | | | With a slotted spoon, place the chicken and |
| Serve fish on top of mashed potatoes, surrounded | | | | mushrooms on a platter, mushrooms on the bottom |
| by the steamed vegetables. Garnish with chopped | | | | and breasts on top, skin side up. Skim off excess fat |
| parsley or chives. | | | | and spoon juices over the chicken. Sprinkle with |
| Vegetable Broth | | | | parsley. |
| This broth is very alkaline and rich in minerals. It can | | | | Serve with steamed broccoli and boiled new |
| be served as a simple soup, or used as a stock (as | | | | potatoes. (Substitute brown rice for potatoes, if |
| above) for cooking. Cook and save the potatoes and | | | | desired) |
| beets to use as a vegetable side dish or to add to | | | | Stir fried shrimp and vegetables |
| soup. | | | | Served over millet, brown rice or quinoa |
| 2 cups red skinned potato peelings | | | | 3 tbsp Canola oil |
| 3 cups celery stalk | | | | 1lb. raw medium peeled shrimp |
| 2 cups celery tops | | | | 2 cups broccoli florets |
| 2 cups beet tops | | | | 2 cups sliced mushrooms |
| 1 small zucchini or yellow squash | | | | 4 scallions, trimmed and chopped |
| 2 cups carrots | | | | 2 tbsp Garlic, minced |
| One small onion | | | | 2 tbsp fresh ginger, minced |
| Sprig of parsley | | | | 1 cup cold vegetable broth (see recipe above), mixed |
| 2 ½ quarts distilled water | | | | with 2tbsps, cornstarch |
| Chop all vegetables into very fine pieces. Place in | | | | 1 package of organic millet |
| water and bring to the boil. Simmer for 20 minutes. | | | | Into a hot wok or sauté pan pour oil until just |
| Strain & refrigerate for future use. | | | | smoking |
| Note: By cooking pearled barley in the finished broth | | | | Add vegetables and stir constantly to cook al dente |
| with the addition of chopped vegetables, one can | | | | Add shrimp and continue to stir until just turning pink |
| prepare a healthy soup for a first course. | | | | Add broth and cover for a couple of minutes until |
| Pasta Primavera | | | | shrimp is almost done |
| Primavera means "spring" in Italian. This pasta dish | | | | Uncover and add cornstarch mixture, stir until |
| offers a great opportunity to use all the wonderful | | | | thickened and turn off heat |
| fresh spring vegetables at your disposal. However, | | | | Serve over millet cooked according to package |
| you can make this dish anytime of the year by using | | | | instructions |
| whatever fresh vegetables you can find at your | | | | Season to taste with tamari light soy sauce |
| food market. I have chosen a mixture of vegetables | | | | Note: This dish must be done very quickly, as you |
| that I happen to love, for this recipe. You can use | | | | don't want to over cook the shrimp or the |
| these or replace them with your favorites. During the | | | | vegetables. I have chosen Millet because it is an |
| reflux healing period, try to stay away from | | | | extremely alkaline grain. It is neutral in taste and will |
| tomatoes, raw onions and raw garlic. I have included | | | | absorb the flavors of this dish. You may substitute |
| garlic in this recipe (*see note regarding roasted | | | | brown rice instead. |
| garlic). If you can tolerate a little garlic, then make | | | | Resource box: |
| sure to cook it well at a low temperature, without | | | | Charles Stewart Richey is a self-educated expert on |
| browning it. If you want to be a bit daring, you can | | | | how to cure acid reflux disease, by natural means. |
| add the optional cup of heavy cream. You may | | | | He has written an extensive report entitled, "REFLUX |
| substitute parsley for the basil and the penne regatta | | | | GONE FOREVER", Natural Acid Reflux Remedies". He |
| for fettuccini, or another pasta. The whole family can | | | | explains how the proper application of herbs, health |
| enjoy this classic pasta dish. | | | | store items, meditation, diet and exercise, can heal |
| 1 cup sliced mushrooms | | | | acid reflux, gerd and heartburn. |