This warming, hearty recipe is a perfect side dish to keep you and your gut happy this fall season. Not only is this dish gastroenterologist approved for general gut health, it can be a good option for those struggling with GERD (gastroesophageal reflux disease) as it is high in fiber, and low in sodium and fat. This recipe is dairy free and plant-based. 

Why this recipe is GERD friendly:

Brussels sprouts are low in acidity, fat, and calorie content, making them a good vegetable option for a GERD friendly dish. Tempeh is a low-fat, high protein bacon alternative packed with prebiotic fiber which is helpful for healthy gut function. 

Keep in mind!

Apples are an acidic food and are carbohydrate-containing. If you are sensitive to acidic fruits, adjust the ratio of apples in the dish; try lowering the amount of apples and increasing the amount of brussel sprouts. The carbohydrates in apples are accompanied by insoluble fiber, which does aid in increasing the bulk of your stool and  movement of the stool through the digestive tract.

With GERD, it is important to choose fiber-containing carbohydrates which aid in digestion and lower levels of “unhealthy” low-density-lipoprotein (LDL) cholesterol.

High-fat meals can be a trigger for GERD symptoms, and this recipe is mindful of that, calling for only 2 tablespoons of olive oil. If you know oils and fats are a trigger for you, make sure to measure the olive oil  when sauteing the vegetables as each tablespoon of oil contains about 13g of fat.

Recipe Tips:

Consuming a moderate amount of sodium is part of a healthy diet, but too much can exacerbate GERD symptoms. With this in mind, be conservative with the salt seasoning. Table salt can add up easily. Focus on using adequate spices to add flavor to the dish.

If sodium isn’t a trigger for your GERD symptoms, look for a pre-flavoured tempeh like maple “bacon” or smoked. For plain tempeh, try soaking in low-sodium soy sauce for at least an hour before preparing. 

Ingredients: 

1 lb Brussels sprouts (washed, tops off, cut in half)

2 tsp Olive oil 

1 Medium apple (preferably pink lady or any other tart & sweet variety)

4-6 Slices Tempeh

1 Tb Fresh rosemary, finely chopped

Salt and pepper to taste

How to:

1. Preheat your oven to 400 degrees and line a large baking sheet with parchment paper.
2. Toss brussels sprouts in olive oil, adding salt and pepper to taste for roasting before spreading them evenly on the baking sheet. Roast for ~20 mins, or until tender and slightly brown.
3. While the sprouts are roasting, core your apple and chop into cubes (½ - 1 inch).
4. Heat a skillet over medium - high heat while cutting tempeh into 1 inch pieces.
5. Add tempeh to the skillet and cook to your preference. Add the apples and rosemary when tempeh is ¾ cooked and stir until the apples are soft.
6. Add roasted brussels sprouts to the skillet and stir to incorporate all the flavors. Add salt and pepper to taste, serve hot as a side dish or the main event!