GERD-Friendly Roasted Asparagus – Virtual

Preheat oven to 375°F.

Toss asparagus with the oil, garlic powder, black pepper, and salt.

Place asparagus on a cookie sheet or other sheet pan and roast in preheated oven for 5 minutes, or until slightly tender.

Top asparagus with parmesan and bake for an additional 2-4 minutes, or until cheese is melted and has started to brown.

Serve warm.

Citrus Green Bean Salad with Almonds (FODMAP) – Virtual

Bring a medium sized pot of water to a boil over high heat.

Blanch green beans by boiling until they just turn bright green (about 1 minute).

Fill a bowl with ice and cover with water.

Use tongs or a slotted spoon to add green beans to the ice water to cool and stop the cooking process.

In a separate medium bowl, whisk together the lemon juice and zest, salt, pepper, and garlic.

Slowly drizzle in olive oil while whisking.

Toss the vinaigrette with the green beans and red bell pepper.

Top with the almonds and serve.

If not serving right away, keep the almonds on the side so that they do not get mushy.

Grilled Flank Steak with Chimichurri Sauce – FODMAP – Virtual

Gather all ingredients and equipment.

Preheat a grill on medium-high heat.

Evenly coat the flank steak with the oil, salt, and pepper on both sides.

Grill the steak for at least 3 minutes on each side. For a medium-rare steak, the internal temperature should reach 130-135ºF.

Remove the steak from the grill and allow it to rest for 5 minutes. Thinly slice the steak against the grain and serve 4 ounces of steak with 1 tablespoon of chimichurri.

Garlic Infused Oil (FODMAP) – Virtual

Heat oil in a small pot on medium high heat until the oil is warm but not hot (you want to avoid burning the oil, if it is smoking, it is too hot).

Add garlic to oil and infuse on low heat for about 25 minutes.

Remove from heat and let sit uncovered for at least two hours or overnight.

Strain garlic oil into a clear glass jar using a fine mesh strainer or cheesecloth. Make sure to remove all garlic pieces from the oil.

Seal jar and store in the refridgerator.

GERD-Friendly Baked Sweet Potato Fries

Gather all ingredients and equipment.

Preheat oven to 425°F (220°C).

Slice sweet potatoes into long, thin sticks, about 1/4-inch wide. Try to keep all of the cuts around the same size to ensure that they cook evenly – if they’re too big they will be undercooked, if they are too small they will burn.

In a large bowl, toss the sweet potatoes with the olive oil, garlic powder, paprika, and black pepper. Do not add the salt yet! It will draw out moisture from the potatoes and prevent them from getting crisp.

Line a baking sheet with parchment paper. Place the sweet potato fries onto the baking sheet, being careful that they are not touching each other. Use two baking sheets if needed.

Bake for 15 minutes. Then remove the pan from the oven and take the time to flip each fry with a spatula. Again, make sure they are not touching and place back in the oven. Bake for an additional 10-15 minutes, until the fries are crispy and beginning to brown on the tips.

Sprinkle the salt on the fries as soon as they come out of the oven and serve.

GERD-Friendly Shrimp & Grits

In a medium sized pot, bring water, milk, and salt to a boil.

Add the grits and whisk to combine. Decrease the heat to low and cover the pot with a lid. Whisk occasionally to avoid lumps. Cook until creamy, about 20-25 minutes, adding more water as necessary to prevent grits from getting too thick.

Once creamy, remove the pot from the heat and mix in the cheese. Serve warm. If not serving immediately, you may need to add more liquid. Grits will continue to thicken as they sit.

Season the shrimp with 1/8 tsp of salt, black pepper, and Creole seasoning.

Heat a large skillet over medium-high heat and add 2 teaspoons of oil. Once hot, add the shrimp and cook, stirring often, until they just turn pink, about 3-4 minutes. Transfer the shrimp to a bowl – they will finish cooking later in the sauce.

Heat the remaining 2 teaspoons of oil in the same skillet and add the green onions, bell pepper, and garlic. Season the vegetables with 1/8 tsp of salt and cook until softened, about 4-5 minutes.

Add the flour or cornstarch. Cook for 1 minute, then add the stock and simmer until the sauce thickens slightly, about 1-2 minutes. Stir in the lemon juice.

Add the shrimp back to the pan and stir to combine. Cook another 2-3 minutes, until the shrimp are cooked through (the centers should be completely opaque).

Serve 4 ounces shrimp over 3/4 cup grits. Garnish with lemon zest.

Salt-Free Creole Seasoning (Mild)

Gather all ingredients and equipment.

Mix all the seasonings in a bowl.

Place in a sealed container and store, unrefrigerated, for up to 3 months.

Grilled Flank Steak with Chimichurri Sauce – FODMAP

Gather all ingredients and equipment.

Preheat a grill on medium-high heat.

Evenly coat the flank steak with the oil, salt, and pepper on both sides.

Grill the steak for at least 3 minutes on each side. For a medium-rare steak, the internal temperature should reach 130-135ºF.

Remove the steak from the grill and allow it to rest for 5 minutes. Thinly slice the steak against the grain and serve 4 ounces of steak with 1 tablespoon of chimichurri.