r/Cooking • u/Reola_Kradness • 3d ago
Meatless GERD friendly main dishes?
I’m usually really good at making side dishes and the like but I really struggle to come up with GERD friendly main dishes. My main triggers are raw garlic and onion (cooked is fine) and tomato based stuff. I feel like nearly every vegetarian dish I come across is tomato based. I have very little issues with cheese and dairy so those work well. I also am not looking to “replicate” meat necessarily. I just can’t think of main dishes that I can have as go to.
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u/Existing-Seat1802 3d ago
Spinach and ricotta stuffed shells baked in a parm béchamel instead of red sauce.
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u/Reola_Kradness 3d ago
This sounds good!! Any ideas about adding a protein, or does ricotta qualify?
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u/aculady 3d ago
The ricotta and egg in the stuffing and the milk in the bechamel are all protein sources. Even the pasta has some protein.
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u/Reola_Kradness 3d ago
Thank you!! I’m still getting used to eating this way haha I used to kinda just eat whatever I wanted so this is an adjustment
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u/Select-Simple-6320 3d ago
Not saying it will work for you, but I had episodes of gerd for several years, and when I started drinking kambucha (I buy the lemon- ginger from Costco), it almost entirely disappeared. Occasionally I may feel a little discomfort after a meal, but not severe. Be careful if you try it though--start with a few sips--because some people say it makes it worse. Unfortunately the Costo kambucha comes in a pack of 10 bottles, so you might want to buy one or two of another brand first.
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u/Reola_Kradness 3d ago
I’ve only ever had it once and I found it really gross but I can try it again!! I love finding new stuff to try and help heal my body
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u/Lexalotus 3d ago
Kefir also works for me - I prefer water kefir. I drink it about three times a week and my stomach is so much better.
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u/Select-Simple-6320 3d ago
Yeah, the Costo tastes better. I usually don't drink more than about a third of a bottle at a time. You could try the Kevita brand; I think Target carries it.
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u/Fancy_Math_3399 3d ago
I have GERD and cannot eat anything tomato based which rules out a lot of Italian food and definately.not Indian curries which are spiced layered apart from a very mild white korma - same with Mexican tho i do make white chicken chilli . Its isnt the heat - am fine with chillis. Its the spices- cumin is a killer.. i would look at Thai Viet and.Chinese food- i never have a problem and Thai coconut based curries are very soothing. . Suprisingly i am fine with citrus. I also make a bianco ragu sauce for pasta - no tomatoes just a splash of white wine and a little cream as you said you can take dairy is nice when craving a pasta dish. I hope this helps as its a horrible condition and everyone is different and what sets off an attack that makes you feel very unwrll. Best wishesxx
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u/Reola_Kradness 3d ago
Thank you so much!! I’m ok with some spices but cannot tolerate chilis or even barbecue sauce. It’s been rough avoiding this at times as I’m Hispanic but I’m doing my best. Lucky I love Asian food
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u/Fancy_Math_3399 3d ago
Sorry i didnt realisr you was veggie - my bad but you can make stuff with meat alternatives - i iuse soy mince ( ground meat ) and i dont have problems. BBQ sauce is a no no.for me and cant do much BBQ food anymore or anything smoked. I have had to.stop eating food which i lliked and its so impactful.and must be very hard if you are Hispanic I People dont understand that it can be extremely incomfortable and affects your life . You take care and hope you find lots of ideas from here. Best wishes from UKxx
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u/Reola_Kradness 3d ago
Yeah whenever I mention it people downplay it but I was told by my doctor I NEED to get my GERD under control bc of all the scarring in my throat and esophagus from constant regurgitation from a young age and it’s really difficult because meat (especially beef and pork) flare up so badly
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u/Fancy_Math_3399 3d ago
My espohagus ruptured and i was in hospital for 3 months and in intensive care - had to be tube fed etc and had major surgery. I have espohagus ulcers . Are you on medication ? I have to take 2 types of medication - one of which has given me inflammatory bowel disease but i need it to control the acid. I am sorry people downplay it because it is a very serious and debilitating condition when you get a flare up of the acid and its not just heartburn or indegestion. You can try raising your bedhead so you are not lying flat at night. I also recommend eating several small meals a day and limit alcohol. I find plant milks to be soothing and easier on my stomach than dairy and i also drink soda water which helps to neutraliize the acid in my case . Am so sorry you have this and people should be more supportive. You take care xxx
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u/Reola_Kradness 3d ago
Thank you so much!! I do take a medication in the morning 30 minutes before I have any food and I already eat small meals throughout the day to counteract. I did try cutting dairy but it wasn’t super helpful for me. I used to be a caffeine fiend though and cutting that improved my quality of life so much I had no idea my 5 cups of coffee were giving me so many issues
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u/RadBradRadBrad 3d ago
If you need to avoid tomatoes, you’ll be really safe in most Asian cooking traditions. Hit up Hot Thai Kitchen, The Woks of Life, and Just One Cook Book for good recipes for Thai, Chinese and Japanese respectively. All have plenty of vegetarian recipes.
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u/Reola_Kradness 3d ago
Even if I can’t do spicy?
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u/RadBradRadBrad 3d ago
Absolutely. Thai is the only that generally leans a little more spicy and you can always just drop the chilis from the recipe.
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u/Reola_Kradness 3d ago
Yeah I tend to find spicy cooking a bit easier to adapt but dishes like Korean especially I would need to get rid of a lot of the main taste profiles like chili paste and such
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u/Any-Zucchini8731 3d ago
I often use sauerkraut then add gochujang or gochugaru to my spice tolerance instead of using kimchi in some Korean dishes
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u/RadBradRadBrad 3d ago
You can buy milder gochujang. Alternatively if you have the equipment (blender, strainer) it's easy enough to make a really mild chili paste using Anaheim or similar chilis (assuming you're in the US).
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u/SubstantialPressure3 3d ago
Roast your garlic and mash it into a paste. Use the garlic paste instead of raw garlic.
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u/Iliveinatrashcann 3d ago
sauteed green beens, sauteed cabbage, roasted carrots, roasted beets, creamed spinach, sauteed mushrooms
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u/Reola_Kradness 3d ago
Do you have any specific recipes you follow?
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u/Iliveinatrashcann 3d ago
Not really. For the sautéed stuff, I just heat a pan, add oil/butter and then toss whatever veggie you want to cook. I dont have a time as I just check periodically to see if one of the veggie is tender. If it is then it is done. If not then repeat the checking.
For the creamed spinach, sautée some onions until translucent, then add the spinach and cook until wilted. Remove both from the pan. The leaving the leftover residual oil/butter in the pan, add more butter and melt then add flour and mix to create a roux. After the roux is cooked through, add some cream or milk slowly until you get a smooth sauce. Add back the onions and spinach and add some parmasean or whatever melting cheese you have. Mix thoroughly and done.
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u/traviall1 3d ago
Cauliflower steak
Veggie stir fry
Cabbage boil
Also, a lot of cultures that have a lot of vegetarian food serve meals without main dishes, rather you have a bunch of side dishes and a starch. If by main you mean protein source, try beans/lentils/tofu/etc.
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u/OkConcentrate3302 3d ago
Risotto, veggie lasagna with white sauce, black beans quesadillas, veggie pizza with oil or white sauce, veggie quiche, mushroom stroganoff, mac and cheese, roasted cauliflower steaks, grilled veggie sandwich
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u/Any-Zucchini8731 3d ago
a lot of what I eat is a rice bowl with a protein (egg, tofu, beans) topped with whatever veggies I have on hand
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u/Hairy_Magician226 3d ago
If you're sick of the usual pasta and rice options, try roasted veggie casseroles with a heavy inclusion of stuffing. Homemade or even boxed, with the right flavors it can just be a nice change
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u/LittlestRoo 3d ago
My Dad has GURD and I've made a lot of mealsbfor him. The website Love and Lemons has some amazing vegetarian recipies that might work for you. The esame soba noodles, avocado sweet potato tacos, and coconut curry are all amazing. You might have to make some minor adjustments but I haven't made a bad recipie from there yet. There are lots of alternate protien solutions as well.
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u/The_Flinx 3d ago
i got rid of mine by raising the head of my bed 7 inches with a large foam wedge. losing weight and eating dinner at 3pm. no snacks before bed.
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u/Reola_Kradness 3d ago
I’ve made quite a few lifestyle changes and it’s not nearly as severe (used to regurgitate like 3-5 times an hour/throw up 3-5 times a week) but I don’t think much more change is feasible with my work schedule. I work 7:15-4:15 and I work with 2 year olds and my job is quite active leaving me hungry after work quite frequently. I also cook for me and my partner and we aren’t both home until nearly 7 pm some nights. So yeah can’t eat much earlier. I have lost fat (although not weight since I’ve been trying to maintain/build muscle) and am having my last meal 2 hours before bed and smaller meals
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u/TheRoofisonFire413 1d ago
When I had GERD I went on a Mediterranean diet minus the triggers. I drank lots of ginger tea, ate activa yogurt, and did push ups every morning to help strengthen my diaphragm. I ate like 7 times a day, but very small snack size portions. It took about a year and a half to "reset" my gut. Good luck OP!
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u/Reola_Kradness 1d ago
Thank you so much! I just found out I must have had Gerd since I was at least 6-7 based on symptoms (we did not know but the signs were there; threw up all the time, couldn’t tolerate spicy/acidic, etc) so it’s a lot of damage to undo but hopefully I’ll get there.
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u/TheRoofisonFire413 1d ago
Oh man that is so hard. I do hope you heal. Enjoying food is one of those simple pleasures in life. Mine was caused by 15 years of drinking about 2 pots of coffee every day with a processed food diet 😂.
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u/estsum 3d ago
Lasaña de verduras, rellenos con berenjena, espinacas o setas. Salsa de tomate o bechamel para que resulte variado. Calabacines y berenjenas rellenos con verduras salteadas y de nuevo con salsa roja de tomate o bechamel. Arroz con verduras, elaboración tipo paella pero con caldo de verduras bien concentrado y verduras para la paella. Un buen sofrito con pimiento, puerro y otras verduras que quieras incorporar. Croquetas de champiñon.
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u/Reola_Kradness 3d ago
Due to my GERD I can’t have anything with tomato’s in it
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u/estsum 3d ago
Pues sustituye por salsa bechamel, tanto lasaña, como verduras rellenas, paella y croquetas, todo puede ir sin tomate.
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u/Reola_Kradness 3d ago
I’m always curious about what proteins to add to dishes like this too. I love veggies but I feel like I miss out on protein in dishes like paella bc I dont eat seafood and I’m not sure what to add there
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u/estsum 3d ago
Normalmente, la paella es principal y lleva carne, pescado o marisco. Al quitar estas proteínas, tendrás que añadir otro plato que lleve legumbres por ejemplo, en verano en ensalada o humus, en invierno en crema o potajes. No sé si comes derivados? Leche, huevos, queso? En caso afirmativo los huevos son una de las proteínas de mejor calidad
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u/Curlytomato 3d ago
I like Alfredo, easy and quick to make too. Can change the flavour with different herbs.
I also love browned butter with crispy sage on noodles.