If you live in New England, Boloco is probably already on your radar. Its burritos come in flavors inspired by many cuisines—you could call them wraps, really, since only a couple of the choices are typical Mexican fare. Their menu has many options for those trying to avoid heartburn.
The best option for GERD is to make your own bowl or burrito. Walk down the ingredient line to see what’s there, as it can be tough to find all of the options just by reading the menu. My most recent bowl (pictured here) featured quinoa, baby kale, broccoli, chicken, black beans, corn salsa, carrots, cilantro, and cheese. I also recommend the roasted mushrooms, butternut squash, carnitas, celery, pinto beans, beets, cucumbers, and brown rice.
I didn’t put a sauce on this particular bowl because the ingredients have so much flavor. The Thai peanut and tikka masala sauces are both delicious, but you’ll want to order them on the side and use sparingly to spare your throat.
Sometimes I order a mini burrito so I can save room for a shake. The Jimmy Carter (peanut butter, banana, and yogurt) is my favorite, but the seasonal pumpkin shake is a welcome treat as well. Boloco is a restaurant WIN in many ways!
Cold cuts make me shudder. Their slimy texture and uniform shape lead me to suspect that I’m eating fake food—and that’s probably true. But peanut butter sandwiches, to me, are for breakfast or for hiking, so I need lunchtime alternatives to deli meat.
This sandwich is simple, savory, and full of vegetables. You can substitute any veggies as long as they’re thinly sliced. I smeared each piece of bread with something creamy: avocado on one side and hummus on the other. A slice of cheese would be a good substitute for one of those, though.
- 2 pieces of whole-grain bread (gluten-free if desired)
- 2 small carrots
- 1/4 of an avocado
- roasted red pepper hummus
- dried oregano
- handful of baby spinach
- Put the bread slices in the toaster. While you wait for them to toast, peel the carrots, and thinly slice them on a heavy angle.
- Spread one piece of toast with the avocado, and spread hummus on the other piece. Sprinkle oregano on the hummus.
- Fill the sandwich with carrots and spinach. Cut it in half and serve with any remaining carrot slices on the side.
Serves 1. Active and total time 10 minutes.
Carrots for breakfast sounded weird to me, but I’ll try anything that is promised to taste like carrot cake. (The unparalleled carrot torte from Konditor Meister is a constant craving of mine.) These oatmeal bars are filling and sneak in a serving of vegetables. Topped with a dollop of vanilla yogurt (instead of a heavy layer of cream cheese frosting), they provide a balanced and tasty breakfast.
I like to make these bars on a Sunday night so I have a quick breakfast ready for the workdays all week. This oatmeal bake would also make a wonderful brunch; serve it with fruit salad. If you mix up the ingredients ahead of time, you can pop the dish in the oven when guests arrive and be free to laze about and enjoy your morning.
- 2 cups oats, gluten free if desired
- 1 tsp baking powder
- 1/2 tsp ground ginger
- 1/4 tsp ground nutmeg
- 1 tsp ground cinnamon
- 1/8 tsp salt
- 1/4 cup brown sugar
- 1 1/3 cups grated carrots
- 1/4 cup golden raisins
- 1 egg
- 2 egg whites
- 2 cups 1% milk
- 1/2 tsp vanilla extract
- 2 tbsp maple syrup, plus more for serving
- 3 tbsp chopped pecans
- 3 tbsp sliced almonds
- 12 oz nonfat vanilla yogurt
- Preheat the oven to 375°F. Spray an 8×8 baking dish with cooking spray.
- Combine the rolled oats, baking powder, spices, brown sugar, and salt in a mixing bowl; then add grated carrots and raisins and stir to mix.
- In a separate bowl, beat the eggs, add the milk and vanilla, and mix well.
- Put the maple syrup, pecans, and almonds in a small bowl and mix to combine.
- Spoon the oat mixture into the baking dish in an even layer, pressing down with a spatula. Then pour the egg mixture over the oats and sprinkle the nut mixture on top.
- Bake for 40 minutes, until the oatmeal is set. Allow to cool for 5 minutes, and then run a knife around the edges of the baking dish. Cut 6 bars, and serve each one with a dollop of yogurt and a drizzle of maple syrup.
Serves 6. Active time 10 minutes; total time 55 minutes. Adapted from http://www.greenkitchenstories.com/baked-carrot-cake-oatmeal/
This is my new favorite salad. Baby bok choy is a delightful vegetable: crunchy and slightly bitter, with both greens and a cabbage-like stalk. I’ve been using it instead of onion in some recipes, but now that I know how good it is raw, I’ll be experimenting with other flavors of dressing.
Baby bok choy is more perishable than cabbage, so I don’t recommend dressing this salad and leaving it in the fridge overnight. It will keep for a few hours, though, so it’s a good option for a party appetizer or potluck; just make a double batch. Add the dressing right before you serve it, and it will stay crunchy for several hours. If you want to save some for the next day, don’t add any dressing until then.
- 1 1/2 tsp honey, put in the microwave for 5 seconds
- 1 1/2 tsp low-sodium soy sauce (gluten-free if desired)
- 1 tbsp rice vinegar
- 1 1/2 tsp sesame oil
- 1 tsp vegetable oil
- 1/2 tsp grated ginger
- large pinch of onion powder
- 5 heads baby bok choy, rinsed, dried, and thinly sliced
- 1 large carrot, shredded
- 2 tbsp toasted sliced almonds
- 1 tbsp cilantro leaves
- In a small bowl, stir the honey, soy sauce, vinegar, oils, ginger, and onion powder until it forms a uniform dressing. Microwave for a few seconds if the honey isn’t combining easily.
- Pour the vinaigrette over the bok choy and carrot. Add the cilantro and toss well to coat the salad in dressing. Top with the toasted almonds and serve.
Serves 4 as an appetizer or 2 as a main course. Active and total time 15 minutes. Adapted from http://thecozyapron.com/cozy-cameo-pass-the-bok-choy-greens-and-my-skinny-jeans-please/
This soup is so rich in texture, and with hardly any fat. It’s the type of soup you have to scrape out of the pot. The trick is to blend it for a long time, allowing the immersion blender to whip water and air into the carrot mush. I couldn’t believe the textural transformation that took place after about a minute of blending.
I made this soup using Trader Joe’s frozen Parisian carrots. These carrot balls are naturally round and quite cute! I don’t often buy frozen vegetables, and after these sat in my freezer for months, I knew I would never get around to roasting them. When used in the soup, I couldn’t tell the difference between fresh and frozen.
The carrot flavor is strong and bright in this dish, and the miso adds an interesting backdrop without tasting definitively Japanese. If you want to get fancy, either sesame oil or lemon oil can act as the final flourish. Sesame oil gives the soup a sushi-restaurant feel. Alternatively, lemon oil feels fresh and springy. Either way, this is a warm, creamy bowl of goodness.
- 1 tsp olive oil
- 1 lb frozen carrots
- 1 cup baby bok choy, sliced
- 1/4 tsp onion powder
- 1/2 tsp ground coriander
- 2 cups low-sodium vegetable or chicken broth
- 1 tbsp grated ginger
- 2 tbsp miso paste
- 1 1/2 tsp sesame oil or lemon oil (optional)
- Heat the olive oil in large pot over medium-high heat. Add the carrots and bok choy, and saute for 10 minutes, stirring frequently.
- Add the onion powder, coriander, broth, and ginger. Cover and simmer, stirring occasionally, for 30 minutes or until the carrots are fork-tender.
- Remove the soup from the heat and puree with an immersion blender. Return the soup to low heat.
- Heat half a cup of water in the microwave for 1 minute, and stir in the miso until smooth. Add the miso mixture to the soup and blend until completely incorporated, adding another one-fourth to one-half cup of water to reach your desired consistency. Allow the soup to warm in the pot for a few minutes.
- Ladle the soup into bowls and garnish each with a half-teaspoon drizzle of sesame or lemon oil.
Serves 3. Active time 30 minutes; total time 50 minutes. Adapted from http://smittenkitchen.com/blog/2012/01/carrot-soup-with-miso-and-sesame/