V=Vegan, Veg=Vegetarian,
GF=Gluten-Free, DF=Dairy-Free, *=Detox-Friendly
Supa-Dupa Vegan Frittata* (V, GF, DF) 95
Buckwheat Waffles* (V, DF) 96
Gluten-Free Pumpkin Muffins* (Veg, GF, DF) 97
Gluten-Free Caramel Apple Muffins (Veg, GF) 98
Gluten-Free Morning Oatmeal* (V, GF, DF) 99
Corn Rye Savory Waffles* (V, DF) 100
Berry Banana Smoothie (V, GF, DF) 100
A Very Peachy Smoothie (V, GF, DF) 101
Pear & Melon Smoothie* (V, GF, DF) 101
Basil Omelet (Veg, GF, DF) 102
Everyday Lox Omelet (GF, DF) 103
Egg White Wrap with Dill or Basil* (Veg, DF) 104
Rice Porridge with Chicken* (GF, DF) 105
Miso Soup* (V, GF, DF) 109
Egg Drop Soup* (GF, DF) 110
Tuscan White Bean Soup (V, GF, DF) 111
Shrimp & Tofu Soup (GF, DF) 112
Wonderful Wild Mushroom Soup (V, GF, DF) 113
Caribbean Pumpkin Soup (V, GF, DF) 114
Asparagus Miso Chowder* (V, GF, DF) 116
Basic Indian Bean Soup* (V, GF, DF) 117
Southern Black-Eyed Pea Soup (V, GF, DF) 118
Chicken-Stuffed Cucumber Soup (GF, DF) 119
Roasted Cauliflower & Watercress Miso Chowder (V, GF, DF) 120
Middle Eastern Garbanzo Tahini Soup (V, GF, DF) 121
Pork & Lily Bud Soup (GF, DF) 122
Chinese Tofu Watercress Soup (V, GF, DF) 123
Corn Chowder* (V, GF, DF) 124
Borscht (V, GF, DF) 125
Hummus Salad (V, GF, DF) 129
Spanish Bean Salad (V, GF, DF) 130
French Lentil Salad (V, GF, DF) 131
Hijiki Seaweed Salad (V, GF, DF) 132
Cucumber Wakame Salad (V, GF, DF) 133
Roasted Portobello Mushroom Salad (V, GF, DF) 134
Roasted Corn with Cilantro & Lime Zest (V, GF, DF) 135
Leafy Green Salad (V, GF, DF) 136
Brussels Sprout Slaw (V, GF, DF) 137
Dandelions with Garlic-Oil Dressing (V, GF, DF) 138
Spinach with Sesame Dressing (V, GF, DF) 139
Wilted Kale Salad (V, GF, DF) 140
Oat Pilaf* (V, GF, DF) 143
Quinoa Pilaf (V, GF, DF) 144
Roasted Eggplant* (V, GF, DF) 145
Anadama Bread* (V, DF) 146
Salmon Fried Rice (GF, DF) 147
Fennel Roasted Beets (V, GF, DF) 148
Rustic Whole-Wheat Bread* (V, DF) 149
Stir-Fried Brussels Sprouts (V, GF, DF) 150
Rice with Cumin & Turmeric* (V, GF, DF) 151
Cold Noodles with Sesame Sauce (V, DF) 152
Emperor’s Jade Fried Rice (Veg, GF, DF) 153
Cold Somen Noodles with Dipping Sauce (V, DF) 154
Sweet Potatoes, Cabbage & Kale* (V, GF, DF) 155
Yummy Roasted Mashed Root Vegetables* (V, GF, DF) 156
Stir-Fried Green Beans with Ginger (V, DF) 157
Carrots with Mustard Seeds & Raisins (V, GF, DF) 158
Stir-Fried Corn with Miso & Basil (V, GF, DF) 159
Pickled Bean Sprouts (V, GF, DF) 160
Taiwanese Dill with Ginger (V, GF, DF) 161
Roasted Butternut Squash Purée* (V, GF, DF) 162
Roasted Asparagus with Black Olives (V, GF, DF) 163
Polenta with Pistachios & Fennel (V, GF, DF) 164
Korean Cold Noodles with Soy-Sesame Milk (V, DF) 165
Turkey & Mushrooms with Rice (GF, DF) 169
One-Pot Ginger Chicken Rice (GF, DF) 170
Ginger Tempeh (V, GF, DF) 172
Tuscan-Style White Pork with Rosemary (GF) 173
Tempeh Marsala (V, DF) 174
Tofu Cutlets* (V, GF, DF) 175
Basil Chicken (GF, DF) 176
Poached Halibut with Prosciutto (GF, DF) 177
Steamed Mussels & Shrimp Pot (GF, DF) 178
Four-Star Marinated Smoked Tempeh (V, GF, DF) 179
Grilled Pork with Savory, Cardamom & Cumin (GF, DF) 180
Pumpkin Gnocchi with Pistachio Sauce (V, DF) 182
Turkey Burger Salad with Black Olives & Avocado (GF, DF) 184
Gluten-Free Pasta with Shrimp & Zucchini* (GF, DF) 185
Poached Arctic Char with Dill* (GF, DF) 186
Steamed Sea Bass with Ginger & Soy (GF, DF) 187
Stir-Fried Rice Noodles with Vegetables* (V, GF, DF) 188
Clams with Basil & Ginger* (GF, DF) 189
Stir-Fried Shrimp & Peas* (GF, DF) 190
Braised Pork with Carrots & Daikon (GF, DF) 191
Linguine with Mussels & Arugula* (DF) 192
Skillet Cornbread* (V, DF) 195
Pearl Balls (GF, DF) 196
Marbled Tea Eggs (Veg, GF, DF) 197
Royal Caviar Egg Treat (GF, DF) 198
Popcorn with Rosemary & Salt* (V, GF, DF) 199
Beet Nut Pâté (V, GF, DF) 199
Garbanzo (Socca) Crepes with Smoked Eggplant
Spread & Vegetables (V, GF, DF) 200
Turkey Lettuce Cups with Pine Nuts (DF) 202
Kick-Ass Carrot Cookies (V, DF) 205
Seared Watermelon with Feta & Prosciutto (GF) 206
Poached Pears with Tea & Vanilla (V, GF, DF) 207
Banana Pistachio Ice Cream (V, GF, DF) 208
Caramelized Bananas* (V, GF, DF) 209
Watermelon Sorbet* (V, GF, DF) 209
Ginger-Carrot Ice Pop* (V, GF, DF) 210
Cucumber Cooler* (V, GF, DF) 210
Cucumber Sorbet* (V, GF, DF) 211
Natural Fruit Mold (V, GF, DF) 212
Shaved Fruit Ice (Veg, GF, DF) 213
Vegetable Stock* (V, GF, DF) 217
Chicken Stock* (GF, DF) 217
Seaweed-Mushroom Stock* (V, GF, DF) 218
Balsamic Vinegar & Oil Dressing (V, GF, DF) 219
Garlic-Oil Dressing (V, GF, DF) 219
Sesame Dressing (V, GF, DF) 219
Chinese Spice Blend* (V, GF, DF) 220
Garlic-Infused Olive Oil (V, GF, DF) 220
Sauerkraut* (V, GF, DF) 221
How to Roast and Purée a Pumpkin* (V, GF, DF) 222
NGF Not gluten-free.
MMGF May or may not be gluten-free, depending on the brand (you must read the package label).
PT Possible reflux trigger for five percent or more people (remember, however, that any food can be a trigger).
Some of the recipes in this book contain potential trigger foods such as sesame oil, garlic, and wine and some acids such as vinegar; for most people the amounts of these ingredients in our recipes do not cause problems. Bon appétit!
Some ingredients may be new for you and if not found in your grocery store, may be found in specialty food stores and online. Most single-ingredient and “organic” spices are actually GF, but not all. You must read the labels. We will sometimes indicate that an ingredient is “MMGF,” but if you are GF, do your homework, read labels, and find your best, most-trusted brands.
A
Agar. See Kanten (agar)
Alfalfa sprouts, 129
Angel hair pastaNGF, 154
Aniseed, 220
Apples (red only) PT, 98
Arctic char, 186
AsafoetidaMMGF
about, 90
recipe with, 117
Avocado, 184
B
Baking powderMMGF, 96, 97, 98, 100, 195, 205
Baking sodaMMGF, 96, 97, 98, 100, 157, 160, 205
Balsamic vinegar PT, MMGF, 118, 121, 125, 131, 134, 135, 136, 140, 148, 184, 200–201, 219
Bamboo shoots (canned), 112, 177
Bananas, 97, 98, 100, 101, 208, 209
Basil, 95, 102, 104, 111, 124, 131, 137, 159, 164, 172, 174–75, 175, 176, 185, 188, 189, 199
Beans. See Chinese long beans; Edamame; Fermented black beans; Garbanzo beans; Green beans; Kidney beans; Mung beans; Soybeans; White beans
Bean sprouts, 169. See also Mung bean sprouts; Soybean sprouts
Beet greens, 136
Bell pepper. See Red bell pepper
Black beans, fermented. See Fermented black beans
Black olives. See Olives (black)
Black tea PT, 197
Blueberry juice (fresh only) PT, 212
Bok choy, 188
Broccoli, 172
Brown and black mustard seedsMMGF, 117, 158
Buckwheat flour, 96
Butternut squash. See Squash, butternut
C
Cantaloupe, 101
Caramel candy bits, 98
Carrots, 111, 114–15, 118, 120, 121, 124, 129, 130, 131, 132, 133, 136, 140, 143, 144, 147, 152, 158, 169, 188, 191, 199, 200–201, 202, 205, 210, 217
Cauliflower, 120
Celery, 111, 113, 114–15, 118, 120, 124, 131, 143, 144, 217
Celery root, 156
Cheese. See Feta
Cherries (dried) PT, 205
Chicken, 105, 119, 170–71, 176, 196, 217
Chicken stock
recipe, 217
recipes with, 105, 110, 112, 119, 122, 170, 177, 178, 186, 217
Chinese long beans, 157
Chinkiang vinegar PT, MMGF
about, 90
Choy sum, 188
Cilantro, 105, 110, 112, 117, 119, 135, 155, 169, 170–71, 172, 177, 178, 187, 191
Cinnamon (ground), 97, 98, 205, 208, 220
Clams, 189
Cloves (whole and ground)
about, 90
recipes with, 97, 114–15, 191, 207, 220
Collard greens, 118
Corn (frozen), 190
Corn, popping, 199
CornmealMMGF, 100, 146, 174–75, 175, 195
Corn on the cob, 124, 135, 159
CornstarchMMGF, 95, 110, 112, 119, 172, 190, 196
Cremini mushrooms, 143, 174–75
Cucumber, 119, 129, 133, 136, 152, 165, 210, 211
Cumin (ground), 129, 151, 180–81, 200–201
Cumin seeds, 117
D
Daikon sprouts (kaiware), 165
Dill, 104, 125, 129, 161, 186, 217
E
Edamame
about, 90
recipe with, 132
Eggs, 97, 98, 102, 103, 104, 110, 112, 119, 147, 153, 197, 198
Fennel seeds, 220
Fermented black beansNGF, PT
about, 90
recipe with, 157
Feta, 206
Fish. See Arctic char; Halibut; Salmon (smoked and roe); Sea bass
Flour (all-purpose white) NGF, 96, 146, 149, 174–75, 195, 205. See also Buckwheat flour; Garbanzo bean flour; Quinoa flour; Rye flour; Semolina flour; Whole-wheat flour
Frisée, 136
G
Garlic cloves PT, 121, 189, 192, 220
Garlic-infused olive oil PT
about, 90
recipe, 220
Ginger (fresh and ground), 97, 105, 110, 112, 117, 119, 123, 150, 155, 157, 161, 169, 170–71, 172, 176, 177, 187, 188, 189, 191, 196, 197, 202, 210, 220
Grapeseed oil
about, 91
recipes with, 96, 100, 125, 135, 148, 156, 162, 172, 195, 200–201, 205
Greens, salad, 136. See also Arugula; Collard greens; Dandelions; Kale; Mustard greens; Spinach
H
Halibut, 177
Hijiki (seaweed)
about, 91
recipe with, 132
Honey, 97, 98, 119, 176, 191, 196, 213
Honeydew melon, 101
Horseradish (fresh and ground) PT, 125
I
Ice (crushed or cubes), 100, 101, 154, 165, 213
J
Jasmine tea leaves PT, 207
K
Kanten (agar)
about, 91
recipe with, 212
Kidney beans, 130
Kombu
about, 91
Kudzu, 172
L
Lemon zest, 121, 129, 130, 131, 140, 209, 211, 217
Lentils, 131
Lily buds (dried), 122
Lime zest, 135
LinguineNGF, 192
M
Maple syrup, 99, 179, 195, 205, 207, 208, 211
Milk, 98, 173. See also Almond milk; Soymilk
Mirin PT
about, 91
recipes with, 132, 133, 137, 139, 140, 150, 152, 159, 160, 172, 179, 219
Miso
about, 91
recipes with, 109, 116, 120, 159
Molasses (blackstrap), 146
Mung beans, 117
Mung bean sprouts, 160
Mushrooms, 95, 109, 113, 119, 134, 143, 170–71. See also Cremini mushrooms; Seaweed-mushroom stock; Shiitake mushrooms
Mustard greens, 153
Mustard seeds. See Brown and black mustard seeds
N
Noodles. See Pasta/noodles; Ramen (Chinese) noodles; Rice noodles; Soba; Somen noodles
Nori (dried seaweed), 154
Nutritional yeast, 174–75, 175, 199
O
Oats (whole dried), 143
Olive oil, 95, 102, 104, 105, 111, 112, 113, 114–15, 116, 117, 118, 120, 121, 124, 129, 130, 131, 134, 136, 140, 143, 144, 145, 146, 147, 149, 151, 153, 155, 158, 159, 161, 163, 164, 169, 170–71, 173, 174–75, 175, 176, 177, 178, 180–81, 184, 185, 186, 187, 188, 189, 190, 191, 192, 195, 199, 200–201, 202, 219, 220
Olive oil, garlic-infused. See Garlic-infused olive oil
Oregano (dried), 111, 118, 121, 130, 131, 134, 136, 174–75, 175, 219
Oyster sauce PT, MMGF, 202
P
Palm (coconut) sugar, 96, 123, 154, 155, 157, 188, 209
Parsley, 111, 113, 114–15, 118, 121, 124, 130, 131, 134, 143, 144, 156, 163, 164, 217
Pasta/noodles, 152, 154, 165, 185, 188, 192
Peaches PT, 101
Peas, 111, 124, 131, 143, 147, 174–75, 190, 200–201
Pepper, bell. See Red bell pepper
Pine nuts, 113, 144, 199, 200–201, 202
Pistachios, 120, 164, 182–83, 199, 208
Polenta, 164
Pork, 122
Pork tenderloin, 173, 180–81, 191
Portobello mushrooms. See Mushrooms
Potatoes, 114–15, 116, 120, 124, 156, 217
Potato starch, 172
Pumpkin purée (canned or homemade)
recipe, 222
Q
Quinoa, 144
R
Radicchio, 134
Radish sprouts, 129
Ramen (Chinese) noodlesNGF, 152
Rice, 105, 147, 150, 151, 153, 169, 170–71, 172, 176, 196
Rice (wine) vinegar PT, MMGF, 123, 133, 137, 138, 152, 160, 177, 219
Rice noodles, 188
Rice wine (mijiu) PT, 112, 122, 161, 169, 170–71, 176, 177, 187, 189, 190. See also Shaoshing wine
Rosemary, 111, 124, 130, 131, 134, 173, 174–75, 175, 199, 200–201
Rye flourNGF, 100
S
Sage, 113, 134, 135, 175, 182–83, 200–201
Sake PT
about, 92
recipes with, 132, 139, 150, 154, 159, 196, 219
Salmon (smoked and roe), 103, 147, 198
Sea bass, 187
Seaweed-mushroom stock
recipe, 218
recipes with, 109, 111, 116, 118, 121, 123, 124, 132, 139, 143, 154, 159, 161, 164, 179, 188, 219
Seeds. See specific seed types
Sesame oil PT
about, 92
recipes with, 105, 112, 119, 150, 157, 170–71, 176, 179
Sesame oil, toasted
about, 92
recipes with, 102, 119, 137, 150, 152, 187, 196
Sesame seeds PT, 132, 136, 139, 165, 219
Shallots, 178
Shaoshing wine PT, MMGF. See also Rice wine (mijiu)
about, 92
recipes with, 157, 170–71, 172, 176, 188, 191
Sherry, dry PT, 113, 172, 176, 188, 191
Sherry vinegar PT, MMGF, 130
Shiitake mushrooms
about, 92
recipes with, 105, 143, 169, 170–71, 177, 188, 196, 217, 218
Shrimp, 112, 178, 185, 190, 196
Somen noodlesNGF, 154
Soybeans, 165
Soybean sprouts, 160
Soymilk, 95, 96, 99, 100, 146, 164, 174–75, 175, 182–83, 195
Soy sauceMMGF, about, 92. See also Tamari
Sprouts. See Alfalfa sprouts; Bean sprouts; Daikon sprouts (kaiware); Radish sprouts; Soybean sprouts
Squash, butternut, 162
Squash, zucchini. See Zucchini
String beans. See Chinese long beans
Sugar, 169, 189. See also Palm (coconut) sugar
Sumac PT
about, 92
Sunflower seeds, 199
Sweet potato (preferably satsuma imo), 155, 156
Tahini PT
about, 92
T
Tamari
about, 92
recipes with, 119, 123, 132, 133, 137, 139, 150, 152, 154, 155, 160, 169, 170–71, 172, 176, 179, 187, 188, 189, 191, 196, 197, 199, 202, 219
Tea, black, 197
Tea, jasmine, 207
Tempeh
about, 92
recipes with, 172, 174–75, 179
Thyme, 95, 111, 113, 114–15, 118, 130, 131, 134, 136, 174–75, 175, 219
Tofu, 95, 109, 112, 123, 153, 175
Tortillas (flour) NGF, 104
Turkey (ground), 169, 184, 196, 202
V
Vegetable stockMMGF
about, 92
recipe, 217
recipes with, 111, 113, 116, 118, 120, 121, 143, 144, 151, 159, 161, 172, 186, 188, 192
Vinegar. See Balsamic vinegar; Chinkiang vinegar; Rice (wine) vinegar; Sherry vinegar
W
Wakame (seaweed)
about, 92
WasabiMMGF, 154
White beans, 111
White flour. See Flour (all-purpose white)
Whole-wheat flourNGF, 149
Y
Yam, 217
Yeast (dry) NGF, 146, 149. See also Nutritional yeast
Z
Zucchini, 185
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A
Acid reflux. See Reflux
Acidic foods
alkaline in the body fallacy, 18–19
avoiding, 27
Acids
FDA and harmfulness of, 25
Acid-suppressive medications, 18
goals for, 40
transition phase, 40–41, 53–59
benefits of, 51
defined, 50
drinking of, 52
making, 52
Aloe vera leaf, 50
American diet, 4
Antireflux medication, 17, 41–44. See also H2-antagonists; Proton pump inhibitors (PPIs)
classes and brands of, 42
use of, 41
Antireflux surgery, 45
Asafoetida, 90
Asthma
airway obstruction in, 14
breathing IN and OUT and, 13
respiratory reflux and, 15
Autoimmune diseases, 81
Avocados, 27
B
Barrett’s esophagus
alkaline water and, 51
cause of, 82
as over-diagnosed, 83
reflux diet modifications, 84
Bicarbonate, 34
Breathing problems, 37
Brittle (Stage III), 31
Bronchitis, 14
C
Cancers, 15
Carbohydrate intolerance
sugar addiction recovery and, 79
sweet-smelling urine and, 80
Carbohydrates
potatoes and, 27
reducing reliance on, 79
Chef Philip, xiv, 63, 70–71, 87, 89
Chinkiang vinegar, 90
Chocolate, 49
Chronic cough
as decomposition red flag, 37–38
misdiagnosis, 14
as neurogenic symptom, 44
The Chronic Cough Enigma (Koufman), 13, 43
Chronic obstructive pulmonary disease (COPD), 14
Cleaning out food, 79
Clove, 90
Cooking
planning and, 62
D
Dairy products, 79
Dairy-free (DF), 90
Decompensated patients
characterization, 38
modifications needed for, 39
nocturnal reflux, 39
symptoms, 35
Decompensation (Stage IV)
cascade of events leading to, 39
defined, 31
hoarseness or laryngitis and, 38–39
red flags associated with, 37–38
upper respiratory infections (URIs) and, 39
warning signs preceding, 35–36
Denial, 7
Detox phase. See also Reflux detox diet
defined, 5
food allowances after, 56
prohibitions during, 54
RFS scores after, 53
Diet. See also Alkaline diet
American, 4
in disease prevention/reversal, 81
as lean, clean, green, and alkaline, 6, 27
reflux medicine and, 17
restricted, dining out and, 72–73
Dietary changes, 27
accountability in, 73
beverages and, 73
front-end negotiations, 73
online menus and, 72
ordering and, 72
Doctors, when and why to see, 45–46
Dropping Acid: The Reflux Diet Cookbook & Cure (Koufman), 5, 8, 20, 39, 59, 82–83, 87
E
Eating
late-night, 60
overeating and, 60
time of day, 27
Edamame, 90
Esophageal acid clearance, 34
Esophageal cancer, 15
F
Fallacies
acidic and alkaline foods, 19
apple cider vinegar (or lemon juice), 19
reflux medicine and diet, 17
stomach acid, 18
FDA
Generally Recognized as Safe (GRAS), 24
harmfulness of acids and, 25
Fennel, 27
Fermented black beans, 90
Fish, 50
Food diary, 55
Food industry
marketing and political influence, 75
Foods
purpose of, 75
worst for reflux, 49
Fruit, 78
G
Garlic, 54
Garlic-infused olive oil, 90
Gastroesophageal reflux, 9
Gastroesophageal reflux disease (GERD). See Esophageal reflux
Generally Recognized as Safe (GRAS), 24
Grapeseed oil, 91
H
H2-antagonists
brands, 42
characteristics, 41
replacing PPIs with, 44
Hashimoto’s thyroiditis, 81
High-fructose corn syrup (HFCS), 77, 78
Hijiki, 91
Huang, Sonia, xiv, 63, 68–69, 87
I
Ingredients, 87. See also Index of Ingredients; Index of Recipes
Internet, 17
J
Julienne, 91
K
Kanten, 91
L
Laryngopharyngeal reflux, 8
Larynx, 36
Late-night eating, 60
Lemons and limes, 59
Lifestyle changes, 27
Limits, knowing, 74
Liquid alginate, 44
changing nature of, 76
concept elements, 76
defined, 75
Lower esophageal sphincter (LES), 15, 32–33, 45
Lung disease, 15
M
defined, 60
dinnertime and, 60
elements of, 61
schedules and, 60
shopping and food preparation, 61
Meal plans
creating, 62
filling out sequence, 63
meals and snacks, 62
Medical community, call to action to, 18
Mirin, 91
Miso, 91
Mung dal, 91
N
Neuropathic syndromes, 43
Nocturnal reflux
damage caused by, 12
decompensated patients, 39
larynx and, 36
as silent reflux, 16
wet cough and, 13
Nutritional information, 78
O
Oatmeal, 50
Obese patients, 6
Onions, 54
Overeating, 27
P
Parsley, 27
Patient responsibility, 5
Peppers, 55
Pescatarian, 75
pH monitoring, 51
pH scale, 51
Physiologic reflux, 33
Pneumonia, 14
Postnasal drip, 9–10, 12, 13, 23, 39
Potatoes, 27
Poultry, 50
Prokinetic agents, 43
Proton pump inhibitors (PPIs)
as big business, 44
brands, 42
characteristics, 41
discontinuing, 44
long-term use of, 17
Psoriasis, 81
R
Recipes, this book, 88–89. See also Index of Ingredients; Index of Recipes
Reflux. See also Nocturnal reflux; Respiratory reflux
cascade of events leading to, 30
chronic, 15
determining, 3
epidemic, 4
esophageal, 9
gastroesophageal, 9
laryngopharyngeal, 8
products that can cause, 4
worst and best foods for, 49–50
Reflux detox diet, 47–52. See also Detox phase
defined, 91
evening meal consumption, 47
what you can eat and drink, 48–49
Reflux Finding Score (RFS)
defined, 35
patient recovery and, 36
post-detox scores, 53
in respiratory reflux assessment, 36
Reflux management, 74
Reflux Symptom Index (RSI)
defined, 3
illustrated, 3
symptoms, 9
Remission (Stage I), 31, 32–33
Respiratory reflux
common symptoms of, 13
symptoms and conditions, 11
Restaurants. See Dining out
Rheumatoid arthritis, 81
Rice, 50
S
Sake, 92
Saliva, lack of, 34
Self-analysis questions, 28
Sesame oil, 92
Shaoshing wine, 92
Shiitake, 92
Sinus disease, 15
Sjogren’s syndrome, 34
Soft drinks, 6, 20, 27, 58, 78
Soy sauce, 92
Stable (Stage II), 31
Stages of reflux
defined, 30
Stage I (remission), 31, 32–33
Stage II (stable), 31
Stage III (brittle), 31
Stage IV (decompensation), 31, 32–40
Stomach acid
not enough fallacy, 18
Stretta, 45
Sugar
cutting from diet, 77
reducing, 78
substituting, 77
types of, 77
carbohydrate intolerance and, 79
strength of, 77
Sumac, 92
Surgery, antireflux, 45
Swallowing
evaluation, 39
problems, as decomposition red flag, 37
Symptoms/conditions, reflux-related, 11
T
Tahini, 92
Tamari, 92
Tempeh, 92
Template, meal plan, 62, 64–65
Tissue inflammation, 12
Toasted sesame oil, 92
Tofu, 50
Tomatoes, 54
Transition phase
alkaline water and, 52
purpose of, 54
Transnasal esophagoscopy (TNE), 39, 42, 46, 83
high-risk, staying away from, 57
identification, in beating reflux, 57
profile examples, 57
reflux symptoms and, 55
U
Upper esophageal sphincter (UES), 16, 32–33, 34–35
Upper respiratory infections (URIs), 38
V
Vitamin C, 4
W
Wakame, 92
Water
as main beverage, 58
Wet cough, 13
Wine, 58
X
Xerostomia, 34
A
Anadama Bread, 146
Apple muffins, gluten-free caramel, 98
Arctic char, poached with dill, 186
Asparagus
Asparagus Miso Chowder, 116
Garbanzo (Socca) Crepes with Smoked Eggplant Spread & Vegetables, 200–203
Roasted Asparagus with Black Olives, 163
Avocado, turkey burger salad with black olives and, 184
B
Balsamic Vinegar & Oil Dressing, 219
Banana Pistachio Ice Cream, 208
Bananas
Banana Pistachio Ice Cream, 208
Berry Banana Smoothie, 100
Caramelized Bananas, 209
Pear & Melon Smoothie, 101
A Very Peachy Smoothie, 101
Basil
Basil Chicken, 176
Basil Omelet, 102
Clams with Basil & Ginger, 189
Egg White Wrap with Dill or Basil, 104
Stir-Fried Corn with Miso & Basil, 159
Beans and other legumes. See also Green beans
Basic Indian Bean Soup, 117
French Lentil Salad, 131
Garbanzo (Socca) Crepes with Smoked Eggplant Spread & Vegetables, 200–203
Hummus Salad, 129
Korean Cold Noodles with Soy-Sesame Milk, 165
Middle Eastern Garbanzo Tahini Soup, 121
Southern Black-eyed Pea Soup, 118
Spanish Bean Salad, 130
Stir-Fried Shrimp & Peas, 190
Tuscan White Bean Soup, 111
Bean sprouts, pickled, 160
Beets
Beet Nut Pâté, 199
Borscht, 125
Fennel Roasted Beets, 148
Berries
Berry Banana Smoothie, 100
Natural Fruit Mold, 212
Borscht, 125
Braised Pork with Carrots & Daikon, 191
Breads
about: socca (flat bread/crepe), 202
Anadama Bread, 146
Garbanzo (Socca) Crepes with Smoked Eggplant Spread & Vegetables, 200–203
Gluten-Free Caramel Apple Muffins, 98
Gluten-Free Pumpkin Muffins, 97
Rustic Whole-Wheat Bread, 149
Skillet Cornbread, 195
Basil Omelet, 102
Berry Banana Smoothie, 100
Buckwheat Waffles, 96
Corn Rye Savory Waffles, 100
Egg White Wrap with Dill or Basil, 104
Everyday Lox Omelet, 103
Gluten-Free Caramel Apple Muffins, 98
Gluten-Free Morning Oatmeal, 99
Gluten-Free Pumpkin Muffins, 97
Pear & Melon Smoothie, 101
Rice Porridge with Chicken, 105
Supa-Dupa Vegan Frittata, 95
A Very Peachy Smoothie, 101
Brussels sprouts
Brussels Sprout Slaw, 137
Stir-Fried Brussels Sprouts, 150
Buckwheat Waffles, 96
C
Cabbage
Sauerkraut, 221
Sweet Potatoes, Cabbage & Kale, 155
Cantaloupe. See Melons
Caramel apple muffins, gluten-free, 98
Caramelized Bananas, 209
Caribbean Pumpkin Soup, 114–115
Carrots
Carrots with Mustard Seeds & Raisins, 158
Ginger-Carrot Ice Pop, 210
Kick-Ass Carrot Cookies, 205
Cauliflower, in Roasted Cauliflower & Watercress Miso Chowder, 120
Chicken
Basil Chicken, 176
Chicken Stock, 217
Chicken-Stuffed Cucumber Soup, 119
One-Pot Ginger Chicken Rice, 170–171
Pearl Balls, 196
Rice Porridge with Chicken, 105
Chinese Spice Blend, 220
Chinese Tofu Watercress Soup, 123
Clams with Basil & Ginger, 189
Cold Noodles with Sesame Sauce, 152
Cold Somen Noodles with Dipping Sauce, 154
Corn and cornmeal
Corn Chowder, 124
Corn Rye Savory Waffles, 100
Polenta with Pistachios & Fennel, 164
Popcorn with Rosemary & Salt, 199
Roasted Corn with Cilantro & Lime Zest, 135
Skillet Cornbread, 195
Stir-Fried Corn with Miso & Basil, 159
Crepes, garbanzo, with smoked eggplant spread and vegetables, 200–203
Cucumbers
Chicken-Stuffed Cucumber Soup, 119
Cucumber Cooler, 210
Cucumber Sorbet, 211
Cucumber Wakame Salad, 133
D
Dandelions with Garlic-oil Dressing, 138
Banana Pistachio Ice Cream, 208
Caramelized Bananas, 209
Cucumber Cooler, 210
Cucumber Sorbet, 211
Ginger-Carrot Ice Pop, 210
Kick-Ass Carrot Cookies, 205
Natural Fruit Mold, 212
Poached Pears with Tea & Vanilla, 207
Seared Watermelon with Feta & Prosciutto, 206
Shaved Fruit Ice, 213
Watermelon Sorbet, 209
Dill
Egg White Wrap with Dill or Basil, 104
Poached Arctic Char with Dill, 186
Taiwanese Dill with Ginger, 161
E
Eggplant
Garbanzo (Socca) Crepes with Smoked Eggplant Spread & Vegetables, 200–203
Roasted Eggplant, 145
Smoked Eggplant Spread, 200–203
Eggs
Basil Omelet, 102
Egg Drop Soup, 110
Egg White Wrap with Dill or Basil, 104
Marbled Tea Eggs, 197
Royal Caviar Egg Treat, 198
Emperor’s Jade Fried Rice, 153
Basil Chicken, 176
Braised Pork with Carrots & Daikon, 191
Clams with Basil & Ginger, 189
Four-Star Marinated Smoked Tempeh, 179
Ginger Tempeh, 172
Gluten-Free Pasta with Shrimp & Zucchini, 185
Grilled Pork with Savory, Cardamom & Cumin, 180–181
Linguine with Mussels & Arugula, 192
One-Pot Ginger Chicken Rice, 170–171
Poached Arctic Char with Dill, 186
Poached Halibut with Prosciutto, 177
Pumpkin Gnocchi with Pistachio Sauce, 182–183
Steamed Mussels & Shrimp Pot, 178
Steamed Sea Bass with Ginger & Soy, 187
Stir-Fried Rice Noodles with Vegetables, 188
Stir-Fried Shrimp & Peas, 190
Tofu Cutlets, 175
Turkey & Mushrooms with Rice, 169
Turkey Burger Salad with Black Olives & Avocado, 184
Tuscan-Style White Pork with Rosemary, 173
Everyday Lox Omelet, 103
F
Fennel
Fennel Roasted Beets, 148
Polenta with Pistachios & Fennel, 164
Feta, seared watermelon with prosciutto and, 206
Fish and seafood
Clams with Basil & Ginger, 189
Everyday Lox Omelet, 103
Gluten-Free Pasta with Shrimp & Zucchini, 185
Linguine with Mussels & Arugula, 192
Pearl Balls, 196
Poached Arctic Char with Dill, 186
Poached Halibut with Prosciutto, 177
Royal Caviar Egg Treat, 198
Salmon Fried Rice, 147
Shrimp & Tofu Soup, 112
Steamed Mussels & Shrimp Pot, 178
Steamed Sea Bass with Ginger & Soy, 187
Stir-Fried Shrimp & Peas, 190
Four-Star Marinated Smoked Tempeh, 179
French Lentil Salad, 131
Fruit. See also specific fruit
Natural Fruit Mold, 212
Shaved Fruit Ice, 213
G
Garbanzo beans. See Beans and other legumes
Garlic-Infused Olive Oil, 220
Garlic-Oil Dressing, 219
Ginger
Clams with Basil & Ginger, 189
Ginger-Carrot Ice Pop, 210
Ginger Tempeh, 172
One-Pot Ginger Chicken Rice, 170–171
Steamed Sea Bass with Ginger & Soy, 187
Stir-Fried Green Beans with Ginger, 157
Taiwanese Dill with Ginger, 161
Gluten-Free Caramel Apple Muffins, 98
Gluten-Free Morning Oatmeal, 99
Gluten-Free Pasta with Shrimp & Zucchini, 185
Gluten-Free Pumpkin Muffins, 97
Gnocchi, pumpkin, with pistachio sauce, 182–183
Green beans
Spanish Bean Salad, 130
Stir-Fried Green Beans with Ginger, 157
Greens, in Emperor’s Jade Fried Rice, 153. See also Kale; Salads; Spinach
Grilled Pork with Savory, Cardamom & Cumin, 180–181
H
Halibut, poached with Prosciutto, 177
Hijiki Seaweed Salad, 132
Honeydew melon. See Melons
Hors d’oeuvres and snacks, 193–202
Beet Nut Pâté, 199
Garbanzo (Socca) Crepes with Smoked Eggplant Spread & Vegetables, 200–203
Marbled Tea Eggs, 197
Pearl Balls, 196
Popcorn with Rosemary & Salt, 199
Royal Caviar Egg Treat, 198
Skillet Cornbread, 195
Turkey Lettuce Cups with Pine Nuts, 202
Hummus Salad, 129
I
Ice, shaved fruit, 213
Indian bean soup, basic, 117
K
Kale
Sweet Potatoes, Cabbage & Kale, 155
Wilted Kale Salad, 140
Kick-Ass Carrot Cookies, 205
Balsamic Vinegar & Oil Dressing, 219
Chicken Stock, 217
Chinese Spice Blend, 220
Garlic-Infused Olive Oil, 220
Garlic-Oil Dressing, 219
How to Roast and Purée a Pumpkin, 222
Sauerkraut, 221
Seaweed-Mushroom Stock (kombu dashi), 218
Vegetable Stock, 217
Korean Cold Noodles with Soy-Sesame Milk, 165
L
Leafy Green Salad, 136
Lentil salad, French, 131
Lettuce cups, turkey with pine nuts, 202
Lily buds, in Pork & Lily Bud Soup, 122
Linguine with Mussels & Arugula, 192
M
Marbled Tea Eggs, 197
Melons
Pear & Melon Smoothie, 101
Seared Watermelon with Feta & Prosciutto, 206
Watermelon Sorbet, 209
Middle Eastern Garbanzo Tahini Soup, 121
Miso
Asparagus Miso Chowder, 116
Miso Soup, 109
Roasted Cauliflower & Watercress Miso Chowder, 120
Stir-Fried Corn with Miso & Basil, 159
Muffins. See Breads
Mushrooms
Roasted Portobello Mushroom Salad, 134
Seaweed-Mushroom Stock (kombu dashi), 218
Turkey & Mushrooms with Rice, 169
Wonderful Wild Mushroom Soup, 113
Mussels. See Fish and seafood
N
Noodles. See Pasta
Nuts and seeds
Banana Pistachio Ice Cream, 208
Beet Nut Pâté, 199
Polenta with Pistachios & Fennel, 164
Sesame Sauce, 152
Turkey Lettuce Cups with Pine Nuts, 202
O
Oats
Gluten-Free Morning Oatmeal, 99
Oat Pilaf, 143
Olive oil, garlic-infused, 220
Olives
Roasted Asparagus with Black Olives, 163
Turkey Burger Salad with Black Olives & Avocado, 184
Omelets. See Eggs
P
Pasta
Cold Noodles with Sesame Sauce, 152
Cold Somen Noodles with Dipping Sauce, 154
Gluten-Free Pasta with Shrimp & Zucchini, 185
Korean Cold Noodles with Soy-Sesame Milk, 165
Linguine with Mussels & Arugula, 192
Pumpkin Gnocchi with Pistachio Sauce, 182–183
Stir-Fried Rice Noodles with Vegetables, 188
Pâté, beet nut, 199
Peaches, in A Very Peachy Smoothie, 101
Pearl Balls, 196
Pears
Pear & Melon Smoothie, 101
Poached Pears with Tea & Vanilla, 207
Peas, stir-fried shrimp and, 190
Pickled Bean Sprouts, 160
Pilafs. See Sides
Pistachios. See Nuts and seeds
Poached Arctic Char with Dill, 186
Poached Halibut with Prosciutto, 177
Poached Pears with Tea & Vanilla, 207
Polenta with Pistachios & Fennel, 164
Popcorn with Rosemary & Salt, 199
Pork. See also Prosciutto
Braised Pork with Carrots & Daikon, 191
Grilled Pork with Savory, Cardamom & Cumin, 180–181
Pork & Lily Bud Soup, 122
Tuscan-Style White Pork with Rosemary, 173
Potatoes, in Yummy Roasted Mashed Root Vegetables, 156
Prosciutto
Poached Halibut with Prosciutto, 177
Seared Watermelon with Feta & Prosciutto, 206
Pumpkin
about: how to roast and purée, 222
Caribbean Pumpkin Soup, 114–115
Gluten-Free Pumpkin Muffins, 97
Pumpkin Gnocchi with Pistachio Sauce, 182–183
Puréeing pumpkins, 222
Q
Quinoa
Gluten-Free Pumpkin Muffins, 97
Quinoa Pilaf, 144
R
Rice
about: using leftovers, 147, 153
Emperor’s Jade Fried Rice, 153
One-Pot Ginger Chicken Rice, 170–171
Pearl Balls, 196
Rice Porridge with Chicken, 105
Rice with Cumin & Turmeric, 151
Salmon Fried Rice, 147
Turkey & Mushrooms with Rice, 169
Roasted Asparagus with Black Olives, 163
Roasted Butternut Squash Purée, 162
Roasted Cauliflower & Watercress Miso Chowder, 120
Roasted Corn with Cilantro & Lime Zest, 135
Roasted Eggplant, 145
Roasted Portobello Mushroom Salad, 134
Roasting and puréeing pumpkins, 222
Root vegetables, roasted mashed, 156
Royal Caviar Egg Treat, 198
Rustic Whole-Wheat Bread, 149
S
Brussels Sprout Slaw, 137
Cucumber Wakame Salad, 133
Dandelions with Garlic-oil Dressing, 138
French Lentil Salad, 131
Hijiki Seaweed Salad, 132
Hummus Salad, 129
Leafy Green Salad, 136
Roasted Corn with Cilantro & Lime Zest, 135
Roasted Portobello Mushroom Salad, 134
Spanish Bean Salad, 130
Spinach with Sesame Dressing, 139
Turkey Burger Salad with Black Olives & Avocado, 184
Wilted Kale Salad, 140
Salmon or shrimp. See Fish and seafood
Sauces and dressings
Balsamic Vinegar & Oil Dressing, 219
Dipping Sauce, 154
Garlic-Oil Dressing, 219
Sesame Sauce, 152
Sauerkraut, 221
Seafood. See Fish and seafood
Seaweed-Mushroom Stock (kombu dashi), 218
Sesame seeds. See Nuts and seeds
Shaved Fruit Ice, 213
Anadama Bread, 146
Carrots with Mustard Seeds & Raisins, 158
Cold Noodles with Sesame Sauce, 152
Cold Somen Noodles with Dipping Sauce, 154
Emperor’s Jade Fried Rice, 153
Fennel Roasted Beets, 148
Korean Cold Noodles with Soy-Sesame Milk, 165
Oat Pilaf, 143
Pickled Bean Sprouts, 160
Polenta with Pistachios & Fennel, 164
Quinoa Pilaf, 144
Rice with Cumin & Turmeric, 151
Roasted Asparagus with Black Olives, 163
Roasted Butternut Squash Purée, 162
Roasted Eggplant, 145
Rustic Whole-Wheat Bread, 149
Salmon Fried Rice, 147
Stir-Fried Brussels Sprouts, 150
Stir-Fried Corn with Miso & Basil, 159
Stir-Fried Green Beans with Ginger, 157
Sweet Potatoes, Cabbage & Kale, 155
Taiwanese Dill with Ginger, 161
Yummy Roasted Mashed Root Vegetables, 156
Skillet Cornbread, 195
Smoothies
Berry Banana Smoothie, 100
Pear & Melon Smoothie, 101
A Very Peachy Smoothie, 101
Snacks. See Hors d’oeuvres and snacks
Soups, 107–125. See also Stocks
Asparagus Miso Chowder, 116
Basic Indian Bean Soup, 117
Borscht, 125
Caribbean Pumpkin Soup, 114–115
Chicken-Stuffed Cucumber Soup, 119
Chinese Tofu Watercress Soup, 123
Corn Chowder, 124
Egg Drop Soup, 110
Middle Eastern Garbanzo Tahini Soup, 121
Miso Soup, 109
Pork & Lily Bud Soup, 122
Roasted Cauliflower & Watercress Miso Chowder, 120
Shrimp & Tofu Soup, 112
Southern Black-eyed Pea Soup, 118
Tuscan White Bean Soup, 111
Wonderful Wild Mushroom Soup, 113
Southern Black-eyed Pea Soup, 118
Spanish Bean Salad, 130
Spice blend, Chinese, 220
Spinach
Emperor’s Jade Fried Rice, 153
Spinach with Sesame Dressing, 139
Squash
Gluten-Free Pasta with Shrimp & Zucchini, 185
Roasted Butternut Squash Purée, 162
Staples. See Kitchen staples
Steamed Mussels & Shrimp Pot, 178
Steamed Sea Bass with Ginger & Soy, 187
Stir-Fried Brussels Sprouts, 150
Stir-Fried Corn with Miso & Basil, 159
Stir-Fried Green Beans with Ginger, 157
Stir-Fried Rice Noodles with Vegetables, 188
Stir-Fried Shrimp & Peas, 190
Stocks
Chicken Stock, 217
Seaweed-Mushroom Stock (kombu dashi), 218
Vegetable Stock, 217
Supa-Dupa Vegan Frittata, 95
Sweet potatoes
Sweet Potatoes, Cabbage & Kale, 155
Yummy Roasted Mashed Root Vegetables, 156
T
Tahini garbanzo soup, 121
Taiwanese Dill with Ginger, 161
Tea eggs, marbled, 197
Tea, poached pears with vanilla and, 207
Tempeh
Four-Star Marinated Smoked Tempeh, 179
Ginger Tempeh, 172
Tofu
Chinese Tofu Watercress Soup, 123
Shrimp & Tofu Soup, 112
Supa-Dupa Vegan Frittata, 95
Tofu Cutlets, 175
Turkey
Pearl Balls, 196
Turkey & Mushrooms with Rice, 169
Turkey Burger Salad with Black Olives & Avocado, 184
Turkey Lettuce Cups with Pine Nuts, 202
Tuscan-Style White Pork with Rosemary, 173
Tuscan White Bean Soup, 111
V
Vegetables. See also specific vegetables
Garbanzo (Socca) Crepes with Smoked Eggplant Spread & Vegetables, 200–203
Stir-Fried Rice Noodles with Vegetables, 188
Supa-Dupa Vegan Frittata, 95
Vegetable Stock, 217
Yummy Roasted Mashed Root Vegetables, 156
W
Watercress
Chinese Tofu Watercress Soup, 123
Roasted Cauliflower & Watercress Miso Chowder, 120
Watermelon. See Melons
Wilted Kale Salad, 140
Wonderful Wild Mushroom Soup, 113
Wrap, egg white with dill or basil, 104
Z
Zucchini. See Squash
The authors would like to acknowledge and thank the people who inspired them and who helped refine the ideas, the manuscript, and the recipes in this book: Lisa Bromberg, Mark Flanaghan, Tom Golodik, Grace Huang, Susan Huang, Dr. Thomas Huang, Christian Janssen, Miriam Janssen, Hope Matthiessen, Dora Militaru, Tania Miller, Katie Seamans, Christopher Simpson, Latasha Taylor, Nick Tsaclas, and Katie Wilson.
Jamie A. Koufman, M.D., is one of the country’s leading laryngologists and the Founder and Director of the Voice Institute of New York (VoiceInstituteofNewYork.com). Dr. Koufman is also one of the world’s authorities on acid reflux, and she is responsible for coining the terms laryngopharyngeal reflux, silent reflux, airway reflux, and respiratory reflux. She is Clinical Professor of Otolaryngology at the New York Eye and Ear Infirmary of Mount Sinai.
Dr. Koufman has received many honors and awards, including the Honor Award and the Distinguished Service Awards of the American Academy of Otolaryngology—Head and Neck Surgery, the Broyles-Maloney Award of the American Broncho-Esophagological Association, and the Casselberry and Newcomb Awards of the American Laryngological Association. She is a past president of the American Broncho-Esophagological Association and the New York Laryngology Society. Dr. Koufman has been listed among the Top Doctors in America every year since 1994.
Dr. Koufman is a New York Times best-selling author of Dropping Acid: The Reflux Diet Cookbook & Cure and The Chronic Cough Enigma.
Sonia Huang, PA-C, is a New York-based physician assistant who has been working with Dr. Koufman at the Voice Institute of New York for the past three years. Sonia’s specialized medical training was in the fields of otolaryngology and gastroenterology. Sonia spent her childhood in Taiwan before moving to the United States. She graduated with a B.S. degree in neurophysiology, has a B.A. in art history from The University of Maryland, and received PA training at Long Island University. Sonia learned cooking from her grandmother, who was an accomplished chef, and many of Sonia’s recipes have deep roots. Most of her contributions to Dr. Koufman’s Acid Reflux Diet are Asian home-style cooking recipes.
Philip Gelb is a San Francisco-based vegan chef. His catering company, In the Mood for Food, has a reputation for making everything in-house and from the finest, freshest seasonal and local ingredients. His cooking classes and renowned dinner/concert series showcase Chef Philip’s unique and flavorful approach to contemporary vegetarian cuisine. Visit his blog at philipgelb.blogspot.com and his website at ChefPhilipGelb.com.