If you’re looking for a delicious and soothing fish chowder that fits an acid reflux diet, you’ve come to the right place. This acid reflux diet recipe for fish chowder is tailored to be gentle on your stomach while being full of flavor. It’s crafted to include ingredients that are less likely to trigger acid reflux, making it a perfect addition to your acid reflux-friendly meal plan.
Ingredients and Equipment
Ingredients:
- 1 lb white fish fillets (e.g., cod or haddock)
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 celery stalks, chopped
- 1 medium carrot, chopped
- 2 garlic cloves, minced
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 3 cups low-sodium vegetable broth
- 1 cup unsweetened almond milk
- 1 bay leaf
- 2 medium potatoes, diced
- Salt and pepper (to taste)
- Fresh parsley (optional for garnish)
Equipment:
- Medium-sized pot
- Cutting board
- Knife
- Stirring spoon
- Measuring cups and spoons
Total Preparation Time: 45 minutes
Step-by-Step Cooking Instructions
Step 1: Prepare Vegetables and Fish (10 minutes)
Begin by chopping the onion, celery, carrot, and potatoes. Mince the garlic cloves as well. Pat the fish fillets dry and cut them into bite-sized pieces. This preparation will help you proceed smoothly through the recipe.
Step 2: Sauté the Vegetables (10 minutes)
Heat olive oil in a medium-sized pot over medium heat. Add the chopped onion, celery, and carrot, and sauté them for about 5-6 minutes, until they become soft. Add the minced garlic, and cook for another 2-3 minutes, being careful not to let it burn.
Step 3: Add Seasonings and Liquid (5 minutes)
Add the dried thyme and dried basil to the pot, stirring to combine. Pour in the low-sodium vegetable broth and add the diced potatoes. Add the bay leaf for added flavor. Bring the mixture to a gentle boil.
Step 4: Simmer the Chowder (20 minutes)
Reduce the heat to a simmer, cover the pot, and cook for 15-20 minutes or until the potatoes are tender when pierced with a fork.
Step 5: Add Fish and Almond Milk (10 minutes)
Add the fish pieces and unsweetened almond milk to the pot. Continue simmering for another 8-10 minutes until the fish is cooked through and flaky. Be careful not to overcook the fish, as it can become tough.
Step 6: Final Touches (2 minutes)
Season the chowder with salt and pepper to taste. Remove the bay leaf and discard it. If desired, garnish with fresh parsley before serving.
Why This Fish Chowder Works for an Acid Reflux Diet
Fish chowder is an excellent choice for those managing acid reflux because of its use of low-fat fish and non-dairy milk. Fatty foods are known to trigger reflux symptoms, so selecting a low-fat protein like white fish ensures a gentler meal. Additionally, unsweetened almond milk is a great alternative to heavy cream, which can be problematic for those prone to acid reflux.
Key Ingredients in This Acid Reflux Diet Recipe
White Fish
White fish, like cod or haddock, is lean and gentle on the stomach, making it ideal for those following an acid reflux diet. Unlike fatty fish, which can trigger symptoms, white fish is easy to digest.
Low-Sodium Vegetable Broth
Using a low-sodium vegetable broth helps reduce sodium intake, which is beneficial for overall health. High sodium content can worsen acid reflux in some individuals, so it’s best to opt for a lower-sodium version.
Unsweetened Almond Milk
Instead of using heavy cream or dairy milk, unsweetened almond milk is a much lighter option that reduces the risk of triggering acid reflux. Dairy can often cause discomfort in people who are lactose intolerant or prone to reflux.
Tips for Making Acid Reflux-Friendly Fish Chowder
- Avoid High-Fat Ingredients: Stick to lean proteins and avoid adding high-fat ingredients like butter or heavy cream, as these can lead to reflux symptoms.
- Control Your Portions: Eating smaller, more frequent meals can help minimize reflux. Consider enjoying a smaller bowl of this chowder alongside a side of steamed veggies or a light salad.
- Mind the Spices: Spicy foods can be a trigger, so this recipe avoids the use of hot spices. Instead, gentle herbs like thyme and basil are used for flavor.
Nutritional Benefits of Fish Chowder for Acid Reflux
This acid reflux diet recipe for fish chowder is not only gentle on the stomach but also nutrient-dense. The combination of vegetables, lean fish, and herbs provides a balanced meal rich in vitamins and minerals without the added fats that could potentially cause reflux.
- Omega-3 Fatty Acids: The white fish provides a moderate amount of omega-3 fatty acids, which are good for heart health without contributing excess fat.
- Vitamins A and C: The carrots and celery contribute vitamins A and C, which are great for boosting the immune system.
- Low-Calorie: This chowder is low in calories while still being filling, making it an ideal choice for a light yet satisfying meal.
Serving Suggestions for Fish Chowder
Serve this acid reflux-friendly fish chowder with a slice of whole-grain bread or a small side salad of leafy greens. Avoid adding acidic dressings like vinaigrettes; instead, opt for a light olive oil drizzle. You can also pair it with a non-citrus fruit, such as sliced apples or pears, for a complete meal that won’t aggravate reflux.
Storage and Reheating Tips
- Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: You can also freeze the chowder for up to 2 months. Be sure to let it cool completely before transferring it to a freezer-safe container.
- Reheating: Reheat the chowder on the stove over medium heat until warmed through. Avoid reheating in the microwave, as the uneven heating could cause the fish to become rubbery.
Acid Reflux Diet Recipe Alternatives
For those who are looking to switch things up, consider trying other acid reflux diet recipes such as a chicken and vegetable stew or a mildly seasoned lentil soup. Both options provide hearty meals that are still gentle on the stomach, using ingredients that minimize the risk of triggering reflux.
Frequently Asked Questions
Q: Can I use another type of milk instead of almond milk?
A: Yes, you can substitute almond milk with oat milk or rice milk, as long as it’s unsweetened. Avoid dairy milk, as it may trigger acid reflux symptoms.
Q: What other types of fish are good for this recipe?
A: Any white fish such as pollock, tilapia, or sole works well in this acid reflux diet recipe. Just ensure the fish is fresh and cooked properly.
Q: Can I add other vegetables?
A: Absolutely! Vegetables like zucchini or green beans can be added to this chowder without affecting its reflux-friendly properties. Just avoid adding tomatoes or peppers, as they can be acidic and may trigger reflux.
Q: Is this recipe suitable for children with acid reflux?
A: Yes, this recipe is mild enough for children. Just ensure the vegetables are chopped into manageable pieces for younger kids, and avoid adding too much salt.
Q: Can I make this chowder in advance?
A: Yes, you can prepare the base of the chowder in advance and simply add the fish when reheating. This way, the fish stays tender and doesn’t get overcooked.
Final Notes on Acid Reflux Diet Recipe for Fish Chowder
Following an acid reflux diet doesn’t mean you have to sacrifice flavor. This fish chowder recipe brings comfort and taste together in a way that is both nourishing and gentle on the stomach. The combination of lean fish, soothing herbs, and non-acidic ingredients makes it a fantastic choice for a cozy lunch or dinner.