It’s almost Spring which means it’s the last few weeks to eat up brussels sprouts before we need for a new harvest this fall. Which means – I have a new roasted veggie bowl for acid reflux for you today! It’s very, very similar to last week’s bowl, because…. acid reflux is keeping me away from all my favorite Indian and spicy recipes, so I’m trying to be as creative as possible with as few ingredients as possible.
Thankfully, this roasted veggie bowl for acid reflux is absolutely delicious!! And filled with fiber and also filled with nothing that’ll upset your tummies. Win-win. As promised from last week, I wanted to play around with asafoetida today to bring in some of the onion/garlic taste that I miss so much right now. As I stated, I learned about asafoetida from the Acid Watchers Diet book, and he was totally right! Asafoetida is freaking delicious and totally helps with the removal of onion and garlic. You’ve gotta get some and try this!
The same as last week, this roasted veggie bowl for acid reflux can be made with whatever veggies you have on hand – just keep it simple – so if you’re reading this full-on into summer, pick up some veggies from your local market and have at it!
For all of you suffering from bad reflux, I wanted to share something that I think helped me the most with my final issues. This was after giving up all trigger foods, so know that you’re probably going to need to bite the bullet and do that, too, although you can always try adding them back in (one by one of course), once your stomach feels settled. After months of trial and error though, I think these last few things have really helped everything settle back down: 1. drinking very little water with dinner, 2. walking after every meal, and 3. not laying down for at least 3 hours after eating dinner.
Yep. It’s always the easiest things, right?
Regarding not drinking water (or any fluid) with your meals, this is an Ayurveda thing, too. Ayurveda is really the truest source of so much wisdom, I find yet again. In Ayurveda, they don’t encourage you to drink with your meals because the water/fluid weakens your digestive fire. With acid reflux, research shows that drinking fluids with your meals expands your stomach too much, forcing acid into your esophagus. Same advice, different reasons, but it’s working none the less. That means I wait a few hours for my afternoon beverage (typically a turmeric latte), and try to limit my water drinking 20 minutes before and after I eat, unless I have meds/vitamins I need to take.
For walking after meals, I already do this after each breakfast (my dogs do not let me do one other thing until the walking shoes are on and we’re out the door), and now I’ve been adding this after lunch and dinner, too. For my morning walk, that’s typically 30 minutes M-F, and I go a bit longer on the weekends. For after lunch and dinner, this is typically 10-20 minutes max, depending on the weather and how much I have going on. It doesn’t take much, and this really helps!
Now onto not laying down within 3 hours after eating. This one is HARD for me. Once the sun sets, I set. Winters are rough. I have been waiting 2 hours after dinner to go to bed, and now I’ve pushed it to 3… which means earlier eating, and later bedtime. It’s working, though, and I also put some old books under my side of the mattress, under my head. Those 6-8 inches are barely noticeable but I think they make a difference.
So! This is some of the fun that comes with being in perimenopause, where each week we get to learn a new part of our body that a lack of estrogen is taking a toll on. I hope you’re enjoying this ride with me. It’s been something.
Let me know what’s helping you! Maybe this roasted veggie bowl for acid reflux will be something that brings you a little more relief. 🙂
Peace and love,
Jen
Roasted Veggie Bowl for Acid Reflux Recipe:
Roasted Veggie Bowl for Acid Reflux
Ingredients
For the veggie bowl
- 16 ounces brussels sprouts
- 16 ounces carrots
- 2 large sweet potatoes
- 1 cup quinoa
- 1 large avocado
- 1/2 teaspoon asafoetida, divided
- 2-3 tablespoons olive oil, divided
For the cashew crema (acid reflux version)
- 1 cup cashews
- 1 cup boiling water
- 1 teaspoon salt
Instructions
For the veggie bowls
- Heat your oven to 425 and line 2 large baking sheets with parchment paper.
- Slice the brussels sprouts in half and dice the carrots and sweet potatoes. I don't peel either of these in order to get more fiber in my diet. Peel first if you prefer.
- Place the brussels and carrots on one large sheet, and the sweet potatoes on the other. Toss with oil, top with salt and pepper to taste, and then sprinkle the asafoetida on top. Place in the oven and roast for 25 minutes, stirring once halfway through.
- Meanwhile, rinse and cook your quinoa according to package directions. Set aside when finished.
- Remove the veggies from the oven once they're ready, and begin to stack your bowls: quinoa, veggies, and crema. Add sliced avocados, and enjoy immediately!
Cashew Crema (acid reflux version)
- Place the cashews in your high-speed blender, cover with 1 cup of boiling water, and top with the teaspoon of salt. Set aside for at least 10 minutes (20 preferred), then blend on high for up to a minute, until blended through.