Delicious Dining Despite LPR Refluxgate

COPYRIGHT
Delicious Dining Despite LPR
© 2018 Gerrit Sonnabend

Self-Publishing
https://www.refluxgate.com
All rights reserved. This includes the rights to duplication and distribution as well as translation. This ebook is licensed for
your personal use only. This ebook may not be re-sold, given away, or distributed in any form to other parties without the
explicit, written permission of the author.
2
THE INITIAL
10-DAY DIET
The following diet plan will help you to eliminate and relieve your LPR as quickly as possible.
You don’t necessarily need to adhere exactly to the recipes below; you can also supplement this plan with your own recipes,
provided that they meet the following criteria: they should be low in acid, low in fat and promote good digestion.
If any of the recipes contain an ingredient which you cannot eat—or, if you’d like to add an additional ingredient to the
recipe—feel free to substitute as needed. In this case, it’s best to check the included list of approved ingredients when
deciding which to use.
The book is sorted by recipe type; for example, “soups” or “pastas.” To facilitate easy recipe finding, I’ve linked
each of the meals in the plan below to its corresponding recipe. The only exceptions are a few recipes which
are so self-explanatory that no recipe is necessary.
BREAKFAST: Oatmeal or Spelt Porridge

DAY 1 SNACK 1: Green Smoothie with Carrots and Cereal Grains
LUNCH: Turkey Roulades Over Spinach and Saffron Rice
SNACK 2: Lunch Leftovers
DINNER: Chicken Soup with Vegetables and Noodles
BREAKFAST: Millet Porridge with Soy Milk

DAY 2 SNACK 1: Turkey Rolls with Asparagus
LUNCH: Mediterranean Salad with Olive Dressing
DINNER: Sandwich with a Low-Fat Topping (e.g. Turkey or Cottage Cheese)
BREAKFAST: Bread Rolls with Cucumber and Bell Peppers

DAY 3 SNACK 1: Watermelon
LUNCH: Chicken Stir-fry with Broccoli and Ginger
DINNER: Chicken Rice-Noodle Soup
3
BREAKFAST: Amaranth Millet Breakfast
DAY 4 SNACK 1: Green Cabbage and Avocado Smoothie
LUNCH: Noodles with Pumpkin-Fennel Sauce
DINNER: Whole Wheat Roll with Smoked Salmon
BREAKFAST: Muesli
DAY 5 SNACK 1: Cucumber Slices with Herbs and Olive Oil
LUNCH: Carrot and Zucchini Latkes
SNACK 2: Green Cabbage and Avocado Smoothie
DINNER: Sandwich with Low-Fat Topping
BREAKFAST: Leftovers of Lunch or Dinner from the Previous Day

DAY 6 SNACK 1: Roll with Turkey Breast
LUNCH: Couscous with Vegetables
SNACK 2: Honeydew Melon
DINNER: Potato and Vegetable Soup
BREAKFAST: Amaranth Millet Breakfast

DAY 7 SNACK 1: Mozzarella with Bell Peppers
LUNCH: Mediterranean Salad with Olive Dressing
SNACK 2: Almond, Avocado and Ginger Smoothie
DINNER: Pumpkin Soup with Ginger and Coconut Milk
BREAKFAST: Bread Rolls with Cucumber and Bell Peppers

DAY 8 SNACK 1: Watermelon
LUNCH: Potato and Zucchini Casserole
DINNER: Sandwich with Low-Fat Topping (e.g. Turkey or Cottage Cheese)
BREAKFAST: Leftover Lunch or Dinner from the Previous Day

DAY 9 SNACK 1: Whole Wheat Bread with Cottage Cheese
LUNCH: Chickpea Salad
SNACK 2: Green Smoothie with Carrot and Cereal Grains
DINNER: Leftover Smoothie and Sandwich with Low-Fat Topping
BREAKFAST: Muesli
DAY 10 SNACK 1: Fresh Peppers
LUNCH: Potato and Zucchini Casserole
DINNER: Broccoli Soup
4
BREAKFAST
OATMEAL
OR SPELT PORRIDGE
NUTRITIONAL
VALUE 15 g 8g 52 g 11% 352
(PER SERV.) PROTEIN FAT CARBOHYDRATES FAT CONTENT KCAL
INGREDIENTS (FOR 4 SERVS.)

• 1 cup of oats or spelt flakes • 30 coarsely chopped almonds
• 4 cups of low-fat milk • 2 ripe bananas
INSTRUCTIONS
• Stir the oats or spelt flakes into the milk and bring to a boil.
• Cook for 2 minutes at a boil, stirring constantly. Then, add the almonds.
• Bring the mix back to a boil. Then, turn off the heat and leave the contents to soak for about
10 minutes.
• Cut the bananas into thin slices and add them to the top.
6
MILLET PORRIDGE
WITH SOY MILK
NUTRITIONAL
VALUE 9g 4g 64 g 5% 335

• 1 cup of millet flakes • 1 pinch of sea salt
• 1¼ cups of water • 4 ripe bananas
• 1¼ cups of soy milk • 4 teaspoons of cinnamon
(alternative: reduced fat milk)
INSTRUCTIONS
• Mix the water with the soy milk and sea salt. Bring to a boil, then remove from heat.
• Turn off the stove and add the millet flakes. Stir for 3-5 minutes while the mixture soaks.
• Mash the bananas and stir them together with the cinnamon into the millet mixture.
• If it is too thick for your liking, thin it by adding more soy milk, low-fat milk or water.
• Cut the remaining bananas into thin slices and add to the top.
7
AMARANTH
AND MILLET BREAKFAST
NUTRITIONAL
VALUE 15 g 13 g 84 g 11% 527

• 1 cup of amaranth • 1 teaspoon of ginger powder
• 1 cup of millet • ½ cup of ground almonds
• 6 cups of water • 2 small, ripe bananas
• 1 teaspoon of cinnamon • 1 tablespoon of honey
INSTRUCTIONS
• Put the amaranth, millet and spices into a pot with the water and bring to a boil.
• Turn down the heat and let the mixture simmer for about 30 minutes, stirring frequently.
• Stir in the almonds and honey, then serve.
8
MUESLI
NUTRITIONAL
VALUE 15 g 13 g 84 g 11% 527

• oatmeal • coconut flakes (unsweetened)
• spelt flakes • low fat milk or soy milk
• nuts (e.g. cashews)
INSTRUCTIONS
• Mix unsweetened cereal grains, such as oatmeal and spelt flakes, to your liking.
• Mix a smaller serving of nuts and/or unsweetened coconut flakes.
• Add the milk of your choice and let it sit to soften.
TIP
You can mix a larger quantity of the dry ingredients and store it in a plastic container or large jar.
Then, pour it out and add milk. It’s great for breakfast or as a snack.
9
BREAD ROLLS WITH CUCUMBER
AND BELL PEPPERS
NUTRITIONAL
VALUE 16 g 7g 40 g 11% 295
INGREDIENTS (FOR 1 SERV.)

• 1 small roll or 2 small slices of bread • salt
• 1 small yellow, red or orange bell pepper • 1 pat of butter
• some slices of cucumber • 2 slices of turkey breast
INSTRUCTIONS
• Cut the cucumber into thin slices and chop the peppers into bite-sized pieces.
• Spread the butter onto the roll or bread. Layer with turkey breast, cucumber slices and
peppers – enjoy!
• Add salt to taste.
10
SOUPS
POTATO
AND VEGETABLE SOUP
NUTRITIONAL
VALUE 7g 8g 37 g 15% 254

• 1 ½ pounds of potatoes • 5 cups of broth
• 1 pound of colourful, mixed vegetables • fresh thyme
• 4 tablespoons of rapeseed oil • 2 bay leaves
INSTRUCTIONS
• Peel the potatoes and clean the vegetables (e.g. zucchini, carrots, celery and fennel.)
• Chop everything into small, bite-sized pieces.
• Heat the oil carefully in a large pot.
• Sauté the potatoes and vegetables in the hot oil for 2 minutes.
• Then add the broth and the herbs.
• Bring to a boil, then lower the heat and let the mixture simmer for about 10 minutes.
• Remove the bay leaves.
• Puree the soup and season to taste.
12
CHICKEN
AND GLASS NOODLE SOUP
NUTRITIONAL
VALUE 23 g 3g 51 g 4% 332

• 1 package of Asian glass noodles* (100 • 6 cups of chicken stock
grams)
• 4 chicken breast fillets (approximately 3½
• 1 cup of shiitake mushrooms ounces each)
• 2 red bell peppers (approximately 1 cup) • ¼ pound sugar snap peas
• 1 piece of ginger root (approximately 1
inch)
INSTRUCTIONS
• Cook the glass noodles according to the package’s instructions, then drain. Chill the noodles
by rinsing them with cold water.
• Wash the shiitake mushrooms, remove the stalks completely, and cut the tops into quarters.
Cut the peppers into quarters, remove the seeds, then wash and cut into fine strips. Peel the
ginger and cut into strips.
• Add the ginger to the chick stock; bring the stock and the ginger to a boil. Wash the chicken
fillets, then add them with the mushrooms to the broth and cook for 10-12 minutes over
medium heat (until the chicken has turned white and is cooked through).
• After 4 minutes, add the pepper strips. Wash and cut sugar snap peas into strips.
• Remove the chicken fillets from the broth, allow them to cool briefly and then cut them into
cubes. Add the cubed chicken, the drained noodles and the peas to the soup and bring to a
boil again before serving.
* Glass noodles (also known as Chinese vermicelli, bean threads, bean thread noodles, crystal noodles, potato noodles,
or cellophane noodles) are a type of transparent noodle usually made from starch (such as mung bean starch, yam, po-
tato starch) and water. You can find them in the “Asian Foods” section of most grocery stores.
13
CHICKEN NOODLE SOUP
WITH VEGETABLES
NUTRITIONAL
VALUE 43 g 19 g 26 g 22% 462

• 1 chicken (approx. 3-4 pounds) • 2 parsnips
• 2 bay leaves • 3 parsley, parsnip or celery root
• salt • 1 cup of fresh, cubed pumpkin or pumpkin
puree
• 3 stalks of celery
• 2 cups of whole wheat soup noodles or
• 3 large carrots
small pasta
• 1 small leek
• 2 sticks lovage **
INSTRUCTIONS
• Wash the chicken, then pat it dry with paper towels. Place in a large pot with 12 cups of
water. Cover the pot and bring to a boil, skimming off the foam as it forms on top.
• Lower the heat, add the bay leaves and a pinch of salt. Then, continue to let it simmer over
low heat for 15 minutes. Continue skimming the foam as necessary.
• Meanwhile, peel and clean half of the celery and carrots. Clean and wash half of the leek.
Chop everything roughly.
• Add prepared vegetables to the pot and bring to a boil. Then, lower the heat and cook
uncovered for 1½ hours over medium heat.
• Clean and peel the remaining celery, carrots, parsnips and lovage root. Clean and wash the
pumpkin and the remaining leek. Cut everything into bite-sized cubes or slices.
• Remove the chicken from the pot. Remove the skin. Remove the meat from the bones of the
chicken, then discard the bones.
• Cut the meat into bite-sized pieces and set aside.
• Pour the chicken soup through a sieve into a second pot and discard everything left in the sieve.
Cook the second batch of diced vegetables in the broth for 10-15 minutes over medium heat.
• In a separate pot, cook the pasta/noodles in salted water, drain and then cool them by
running them briefly under cold water. Add them together with the cubed chicken to the soup
and heat them through.
• Serve the chicken soup sprinkled with lovage leaves.
* You can find parsley root in specialty and health food stores.
** If you cannot find lovage root or lovage leaves (available in specialty stores or health food stores), you can substi-
tute the equivalent in celery leaves.
14
BROCCOLI
SOUP
NUTRITIONAL
VALUE 13 g 10 g 50 g 13% 348

• 1 large head of broccoli • pinch of turmeric powder
• 2 cups of vegetable stock • ½ cup of full cream or half and half
• 2 tablespoons of flour • 4 slices of whole wheat bread
• salt
INSTRUCTIONS
• Wash and chop the broccoli.
• Cook the broccoli in the vegetable stock together with flour, salt and turmeric. Cook until the
broccoli is well-cooked, then puree the mixture.
• Add the cream and stir briefly.
• Serve right away with a piece of bread on the side.
15
PUMPKIN SOUP
WITH GINGER AND COCONUT MILK
NUTRITIONAL
VALUE 12 g 10 g 68 g 11% 423

• 1 small pumpkin (about 1 pound) • salt
• 5 or 6 carrots • optional: soy sauce
• a thumb-sized piece of ginger root • coriander leaves
• 3 cups of vegetable stock • 4 slices of whole wheat bread
• ½ cup of coconut milk • 2 pats of butter
INSTRUCTIONS
• Peel and chop the pumpkin, carrots and ginger. Sauté the chopped ingredients in some butter.
• Add the broth and cook for about 15–20 minutes, or until the pumpkin and carrots are tender.
• Once the ingredients have softened, puree the mix until no pieces of pumpkin or carrot
remain. If necessary, pass the soup through a sieve.
• Stir in the coconut milk, season to taste with salt and soy sauce and heat again.
• Garnish with the coriander leaves. Serve with a slice of buttered, whole wheat bread.
16
PASTA
BOWTIE PASTA
WITH PUMPKIN-FENNEL SAUCE
NUTRITIONAL
VALUE 13 g 11 g 73 g 11% 453

• 1 small pumpkin • 1 teaspoon each of ground cinnamon, salt,
paprika and nutmeg
• 1 pound box of bowtie-shaped pasta
• 2 tablespoons of dried tarragon
• 3 fennel bulbs
• 1 tablespoon of oil
• 2 ½ cups of vegetable stock
• ½ cup of full cream or half and half
INSTRUCTIONS
• Cut the pumpkin into thin slices and then cut them into diamonds.
• Cut the fennel bulb into thin slices.
• Heat the oil in a large pot and fry the pumpkin pieces and fennel slices for a few minutes.
• Pour in the vegetable stock, bring to a boil, lower the heat and let it simmer for about 10
minutes.
• Stir in the salt, pepper and tarragon. Remove from heat.
• Stir in the cream or half and half and season to taste.
• Cook the pasta until it is al dente and serve with the pumpkin-fennel sauce.
18
PASTA WITH BUTTERNUT SQUASH
AND PORCINI MUSHROOMS
NUTRITIONAL
VALUE 11 g 12 g 76 g 12% 463

• 1 pound box of pasta cube of vegetable bouillon
• 1 butternut squash • ¾ cup of full cream or half and half
• ½ pound of Porcini mushrooms • salt
• 1 teaspoon of vegetable broth powder or 1 • 1 tablespoon of olive oil
INSTRUCTIONS
• Soak the mushrooms in 1 cup of hot water.
• Peel the squash and remove the seeds. Cut it into bite-sized pieces.
• Fry the squash in the oil until it becomes soft. Add the mushrooms and their broth, season
with the stock powder or bouillon cube and let it simmer for a few minutes.
• Cook the pasta until it is al dente, then drain it. Add the cream to the sauce just before
serving (on top of the pasta).
19
SALADS
CHICKPEA
SALAD
NUTRITIONAL
VALUE 16 g 11 g 49 g 14% 369

• 10 ounces of dried chickpeas • 1/2 teaspoon of turmeric powder
• 1 yellow bell pepper, diced • 3 tablespoons of olive oil
• 1 red bell pepper, diced • 1 small bunch of parsley
• 1 teaspoon of salt • 1/2 teaspoon of paprika powder
INSTRUCTIONS
• Soak the chickpeas in water overnight.
• The following day, drain the chickpeas before cooking. Then, cook them in a pressure cooker
for about 20 minutes until soft.
• Dice the peppers and sauté them briefly in hot oil. Sauté the peppers for about 5 min.
• Season with salt and turmeric. Set aside.
• Drain the cooked chickpeas, arrange in a bowl and season with salt, paprika powder, olive oil
and turmeric.
• As a finishing touch, sprinkle everything with chopped parsley.
21
MEDITERRANEAN SALAD
WITH OLIVE DRESSING
NUTRITIONAL
VALUE 13 g 51 g 51 g 22% 439

• 1 eggplant • 2 zucchinis
• ¼ cup of crumbled feta cheese • 3 tablespoons of olive oil (for dressing)
• 1 yellow bell pepper • salt
• 1 red bell pepper • 1/3 cup of olives
• 1 tablespoon of sunflower oil • 1 bunch of fresh parsley
• ½ pound of spiral pasta (half an average- • fresh oregano
sized box)
INSTRUCTIONS
• Add the pasta to a large pot of boiling water and cook for 10-12 minutes (until the pasta is al
dente.)
• Drain the pasta, spread as one layer into a rectangular baking dish and allow to dry.
Refrigerate uncovered.
• Cut the red and yellow peppers in half lengthwise. Remove cores and seeds, and then cut the
peppers into large pieces. Place the peppers with the cut side down underneath a preheated
oven grill; brown until the skin bubbles.
• Allow the peppers to cool under a kitchen towel or inside of a paper bag. Then, peel off the
skin and discard. Cut the peppers into thick strips and set aside.
• Peel and dice the eggplant. Heat sunflower oil in a pan, then add the eggplant and brown
quickly. Stir the eggplant constantly.
• Remove the eggplant from the heat and set aside in a large bowl.
• Steam the zucchinis for 1-2 minutes until they are soft but still firm. Rinse under cold water,
drain and add to the bowl with the eggplant.
• To make the olive dressing, chop the olives into small pieces, then mix them with olive oil,
salt and oregano. Alternatively, use a food processor to make a fine mixture (this is even
better).
• Add the cooked, dried pasta and the peppers to the eggplant bowl. Chop and add the parsley.
Mix well.
• Serve topped with the feta cheese and drizzled with the olive dressing.
22
SMOOTHIES
GREEN SMOOTHIE
WITH CARROTS AND GRAINS
NUTRITIONAL
VALUE 16 g 7g 32 g 13% 265

• 2 cups of low fat or skim milk • 1 tablespoon of oatmeal
• 1 cup of spinach (fresh or frozen) • 1 teaspoon of amaranth
• 1 carrot • 1 teaspoon of chia seeds
• 1 cup of lettuce
INSTRUCTIONS
• Submerge the spinach in 1/2 cup of lukewarm water to defrost. If necessary, defrosting can
be accelerated by briefly heating the spinach and water in a pot on the stove.
• Peel and chop the carrot.
• Mix all ingredients in a blender until the contents are finely puréed.
• Check the consistency: if the smoothie is too thick, add more water and blend again.
24
GREEN CABBAGE
AND AVOCADO SMOOTHIE
NUTRITIONAL
VALUE 3g 8g 6g 49% 112

• 2 handfuls of green cabbage • ½ avocado
• 4 sticks of celery • ½ yellow bell pepper
INSTRUCTIONS
• Chop the ingredients, then blend everything together in a blender until the contents are
finely puréed.
• Then, add water and mix again until the contents reach a good, drinkable consistency.
25
ALMOND-AVOCADO-GINGER
SMOOTHIE
NUTRITIONAL
VALUE 3g 12 g 11 g 47% 168

• 2 cups of almond milk • ½ avocado
• 1 large banana • 1 thumb-sized piece of ginger root, peeled
• 1/2 cup of salad greens
INSTRUCTIONS
• Place all the ingredients into a blender and blend until everything is smoothly puréed.
26
OTHER SNACKS
TURKEY ROLLS
WITH ASPARAGUS
NUTRITIONAL
VALUE 9g 2g 3g 17% 71

• 1 pound of white asparagus • salt
• 1 thumb-sized piece of ginger root • chives
• 2 teaspoons of olive oil • 8 slices of smoked turkey breast
INSTRUCTIONS
• Wash the asparagus, cut off the ends and peel the stalks well.
• Peel and grate the ginger.
• Heat the oil slightly in a non-stick frying pan. Fry the ginger and asparagus over medium heat
for about 7 minutes, turning occasionally.
• Season with salt.
• Wash the chives, shake them dry and place 2 pieces of chives horizontally next to each other
on a cutting board.
• Place one slice of smoked turkey breast on top of the chives. Layer the asparagus on top and
roll up the turkey breast, making sure to include the chives and asparagus in the roll.
28
TURKEY SANDWICH
ON A BREAD ROLL
NUTRITIONAL
VALUE 15 g 6g 33 g 12% 211

• 1 whole wheat roll • 2 slices of turkey breast
• 1 pat of butter
INSTRUCTIONS
• Place all ingredients sandwich-style onto the roll.
• Alternatively, you may use low fat cheese in place of the butter.
29
BELL PEPPER
& MOZZARELLA
NUTRITIONAL
VALUE 25 g 11 g 8g 25% 238

• 1 small bell pepper (red, yellow or orange) • fresh parsley and oregano
• ¼ pound of low-fat mozzarella cheese
INSTRUCTIONS
• Cut the peppers and mozzarella into bite-sized pieces.
• Sprinkle with oregano and parsley.
30
WHOLE WHEAT BREAD
WITH COTTAGE CHEESE
NUTRITIONAL
VALUE 10 g 2g 42 g 4% 231

• 1 slice of whole wheat bread • Cottage cheese
INSTRUCTIONS
• Spread the cottage cheese on the bread. Enjoy!
31
FRESH BELL PEPPER
SLICES
NUTRITIONAL
VALUE 3g 1g 13 g 6% 72

• 1 large bell pepper (red, yellow or orange)
INSTRUCTIONS
• Cut the pepper into bite-sized pieces and enjoy while fresh.
32
WHOLE WHEAT ROLL
WITH SMOKED SALMON
NUTRITIONAL
VALUE 13 g 7g 33 g 13% 254

• 1 whole wheat roll • 1 slice of smoked salmon
• 1 pat of butter
INSTRUCTIONS
• Spread the butter onto the whole wheat roll, then top with the smoked salmon.
33
CUCUMBER SLICES
WITH HERBS AND OLIVE OIL
NUTRITIONAL
VALUE 3g 10 g 14 g 37% 163

• 1 cucumber • dill
• 1 tablespoon of olive oil • parsley
• salt
INSTRUCTIONS
• Peel and slice the cucumber.
• Drizzle the slices with olive oil and sprinkle with salt, dill and parsley.
34
HONEYDEW
MELON
NUTRITIONAL
VALUE 1g 0.5 g 16 g 3% 70

• 1 cup of honeydew melon
INSTRUCTIONS
• Peel and cut the melon as desired. Enjoy while fresh.
35
WATERMELON
NUTRITIONAL
VALUE 1g 0.5 g 16 g 3% 60

• 1 cup of watermelon
INSTRUCTIONS
• Peel and cut the melon as desired. Enjoy while fresh.
36
ADDITIONAL MEAL
& SNACK IDEAS
CARROT
AND ZUCCHINI LATKES
NUTRITIONAL
VALUE 10 g 10 g 24 g 23% 231

• 1/3 cup of cornflakes • 2 tablespoons of oil
• 3 eggs • chopped parsley
• ½ cup of flour • 2 pinches of salt
• 1 pound of carrots • 2 medium-sized zucchinis
INSTRUCTIONS
• Wash both the zucchini and carrots, then peel the carrots.
• Grate the vegetables coarsely. Then, season the grated vegetables with salt, mix thoroughly
and leave to marinate for about ½ hour.
• Press the vegetables to remove excess water. Discard the water. Mix in the flour, cornflakes,
eggs, parsley and salt, and set aside for 10 minutes.
• Shape the mixture into small cakes or patties. Fry the patties on both sides in 1-2
tablespoons of oil over a low flame.
• Drain the excess oil on paper towels.
38
CHICKEN, BROCCOLI
AND GINGER STIR-FRY
NUTRITIONAL
VALUE 52 g 7g 12 g 10% 327

• 2 fresh broccoli heads • 10 tablespoons of soy sauce
• 2 pounds of chicken breast (cut into bite- • 2 teaspoons of corn starch
sized pieces)
• 2 tablespoons of wok oil or butter
• 1 thumb-sized piece of ginger (grated)
• salt
INSTRUCTIONS
• Mix the chopped chicken breast with the soy sauce and cornstarch and leave to marinate in
the fridge for about 1 hour.
• Meanwhile, wash the broccoli and cut it into small florets. Then place the florets into a pot of
boiling water; let them cook for 2-3 minutes (just long enough that they’re still firm.)
• Fry the marinated chicken in a frying pan or wok with the oil and flip it as necessary.
• After about 2 minutes of frying, remove the chicken from the wok and set it aside.
• Fry the broccoli in the same pan; add the ginger and stir for another 2 minutes.
• Return the chicken to the pan, season with salt and simmer for another 3 minutes.
• If you’d like, you can garnish the dish with fresh coriander.
39
COUSCOUS
WITH VEGETABLES
NUTRITIONAL
VALUE 17 g 14 g 102 g 11% 615

• 2 pats of butter • 1/2 teaspoon turmeric (or saffron threads)
• 2 cups of couscous • 1 pinch of oregano
• 1 small scoop of Harissa paste (optional) • fresh rosemary
• 3 carrots • 1 pinch of salt
• cinnamon • 4 bell peppers (red or yellow)
• 1 pinch of cumin powder • 2 zucchinis (small)
INSTRUCTIONS
• Clean, wash and chop the vegetables into small pieces.
• Sauté the carrots, peppers and zucchini in butter, then add the cinnamon, cumin and turmeric.
Continue to steam briefly, then add about 1 cup of water and steam for 10–15 minutes.
• Add the salt. If you’ve opted to use Harissa paste, add it now.
• Meanwhile, soak the couscous in saltwater according to the package’s directions (adding
oregano and/or rosemary if desired).
• Add the chopped parsley.
• Place the couscous onto a plate and form a well in the middle. Pour the vegetables into the
well, then drizzle the whole dish with the remaining vegetable liquid.
40
POTATO
AND ZUCCHINI CASSEROLE
NUTRITIONAL
VALUE 8g 13 g 41 g 20% 318

• 2 pounds of potatoes • 1 bunch of parsley
• coriander • salt
• oregano • 4 medium-sized zucchinis
• 5 tablespoons of oil
INSTRUCTIONS
• Peel the potatoes, slice them, then boil them briefly in boiling water.
• Cut the zucchini into slices.
• Pour some oil in an ovenproof dish. Layer the potato and zucchini slices inside the pan.
• Season each layer with salt, coriander, oregano and parsley.
• Add some oil to the top layer.
• Cover and cook in the oven at 400°F for about 30 minutes.
41
TURKEY ROULADES
WITH SPINACH & SAFFRON RICE
NUTRITIONAL
VALUE 39 g 9g 30 g 12% 371

• 2 pounds baby spinach • 2 pats of butter
• salt • 1 pinch of ground coriander
• 4 thin turkey breast cutlets • curry powder (mild)
(approx. 500 g)
• ¾ cup of brown rice
• 1 pinch of ground saffron threads
INSTRUCTIONS
• Wash spinach thoroughly. Then, dry the leaves and remove any unwanted parts.
• Bring a large pot of salted water to a boil. Blanch the spinach by adding it to the boiling
water for one minute. Then drain the spinach and run it under cold water to stop the cooking
process. Place the spinach to the side.
• Wash the turkey cutlet and pat it dry with a paper towel. Then rub it with a little salt and
curry.
• Dry the spinach leaves between paper towels.
• Make the roulades by placing a turkey cutlet onto your cutting board. Top the cutlet with
a few spinach leaves, press lightly and roll it up, securing the roll with two toothpicks. Set
aside.
• Bring 2 cups of water to a boil and add a little salt. Add the brown rice and saffron and return
the mixture to a boil. Once the pot begins to boil, lower the heat, cover and cook for about 25
minutes.
• Heat butter in a non-stick frying pan.
• Salt the roulades lightly, then cover and fry for 6-8 minutes. Allow the roulades to brown on
all sides.
• Heat any remaining spinach in the pan. Season with salt and coriander.
• Serve the turkey roulades on a bed of spinach with saffron rice on the side.
42
THE POST-DIET
PHASE
This 10-Day Initial Diet will help you to quickly reduce your LPR.
These recipes are examples to show you what your daily diet could look like. Of course, you can use your own recipes as
long as the recipes follow the principles of the course: they should be low in acid, low in fat and good for your digestion.
Don’t forget that the first 10 days are just the beginning. Many patients see a great improvement of their symptoms
after 10 days. However, for some, it may take weeks, or in extreme cases a few months, until the symptoms improve and
eventually go away.
Stick to this healthy diet and you’ll completely defeat your LPR!
43

Delicious Dining Despite LPR Refluxgate

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Delicious Dining Despite LPR

© 2018 Gerrit Sonnabend

BREAKFAST: Oatmeal or Spelt Porridge

BREAKFAST: Millet Porridge with Soy Milk

BREAKFAST: Bread Rolls with Cucumber and Bell Peppers

BREAKFAST: Leftovers of Lunch or Dinner from the Previous Day

BREAKFAST: Amaranth Millet Breakfast

BREAKFAST: Bread Rolls with Cucumber and Bell Peppers

BREAKFAST: Leftover Lunch or Dinner from the Previous Day

INGREDIENTS (FOR 4 SERVS.)

INGREDIENTS (FOR 4 SERVS.)

INGREDIENTS (FOR 4 SERVS.)

INGREDIENTS (FOR 4 SERVS.)

INGREDIENTS (FOR 1 SERV.)

INGREDIENTS (FOR 4 SERVS.)

INGREDIENTS (FOR 4 SERVS.)

INGREDIENTS (FOR 4 SERVS.)

INGREDIENTS (FOR 4 SERVS.)

INGREDIENTS (FOR 4 SERVS.)

INGREDIENTS (FOR 4 SERVS.)

INGREDIENTS (FOR 4 SERVS.)

INGREDIENTS (FOR 4 SERVS.)

INGREDIENTS (FOR 4 SERVS.)

INGREDIENTS (FOR 2 SERVS.)

INGREDIENTS (FOR 2 SERVS.)

INGREDIENTS (FOR 2 SERVS.)

INGREDIENTS (FOR 1 SERV.)

INGREDIENTS (FOR 1 SERV.)

INGREDIENTS (FOR 1 SERV.)

INGREDIENTS (FOR 1 SERV.)

INGREDIENTS (FOR 1 SERV.)

INGREDIENTS (FOR 1 SERV.)

INGREDIENTS (FOR 1 SERV.)

INGREDIENTS (FOR 1 SERV.)

INGREDIENTS (FOR 1 SERV.)

INGREDIENTS (FOR 4 SERVS.)

INGREDIENTS (FOR 4 SERVS.)

INGREDIENTS (FOR 4 SERVS.)

INGREDIENTS (FOR 4 SERVS.)

INGREDIENTS (FOR 4 SERVS.)

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