Cuban Black Bean Soup

Here’s a quick and easy version of one of my favorite recipes. Because it is
filling, I suggest it for lunch, topped with a dollop of plain yogurt and
accompanied by a nice avocado salad, such as Arugula and Avocado Salad
with Blueberries and Melon.

yellow onion, chopped
tablespoons extra virgin olive oil
celery ribs, chopped
carrots, peeled and chopped
green bell pepper, seeded and chopped
½ teaspoons cumin seed, crushed
teaspoon dried oregano
(16-ounce) cans black beans, preferably organic, rinsed and drained
cups Easy Rotisserie Chicken Stock, or any reduced-sodium chicken broth
bay leaf
tablespoon sherry wine vinegar
Salt and freshly ground black pepper
Plain low-fat yogurt (optional)

In a large saucepan or enameled flameproof casserole, cook the onion in the olive oil over
medium heat for about 5 minutes, until softened and beginning to turn golden. Add the
celery, carrot, and bell pepper and cook for 3 to 5 minutes, until the celery is soft. Stir in
the cumin seed and oregano and cook for 2 minutes longer.

Add the black beans, stock, and bay leaf. Bring to a boil, reduce the heat, and simmer,
partially covered, for 20 minutes. Remove and discard the bay leaf.
Either use an immersion blender to partially puree the soup or transfer 2 cups to a food
processor or blender, puree until smooth, and return to the remaining soup. Stir in the
vinegar. Season with salt and pepper to taste. Serve hot, with a dollop of yogurt on top, if
you like.

Chilled Avocado and Cucumber Soup

Many people with GERD think they cannot tolerate cucumbers, but the long,
narrow seedless English and baby Persian varieties with very thin skins are
much more digestible in general. Pureeing them like this with silky avocado
produces an elixir that goes down easily and hopefully will not bother you at
all.

ripe avocados
small Persian cucumbers, or ½ long, narrow seedless cucumber
cup fresh dill sprigs, plus extra for garnish
small shallot, thinly sliced
cups Easy Rotisserie Chicken Stock, any reduced-sodium chicken broth, or vegetable broth
cup plain yogurt
Salt and freshly ground black pepper

Halve the avocados, remove the pits, and scoop the flesh into a food processor or blender.
Depending upon your sensitivity, completely peel the cucumbers or remove just half the
peel. Cut lengthwise in half and scoop out any seeds. Cut the cucumbers into chunks and
add to the avocado along with the dill, shallot, and 1 cup of the stock. Puree until smooth.
With the machine on, gradually add the remaining 3 cups stock and 2⁄3 cup of the yogurt.
Season with salt and pepper to taste.

Cover and refrigerate for about 2 hours, until
thoroughly chilled. Ladle into soup plates. Garnish each serving with a small dollop of the
remaining 1⁄3 cup yogurt and a dill sprig.

Cauliflower and Watercress Soup

Easy on the tummy and exceptionally nutritious, this is a vegetable soup you
can enjoy any time of the year. While watercress has a little bit of a bite that
might scare some, cooking it for even a few minutes tames the sharpness
completely. Arugula or spinach can substitute for the cress.

small leek, white and tender green parts, sliced
tablespoons unsalted butter
tablespoon olive oil
tablespoons unbleached all-purpose flour
cups Easy Rotisserie Chicken Stock, or any reduced-sodium chicken broth
head cauliflower (1 to 1½ pounds), separated into florets
large bunch watercress, cut into 1-inch lengths, tough stems discarded
Salt and freshly ground black pepper

In a large stainless steel saucepan or enameled flameproof casserole, cook the leek in the
butter and oil over medium heat for 3 to 5 minutes, until softened.
Sprinkle on the flour and cook, stirring often, for 2 minutes. Whisk in the stock and bring
to a boil, whisking until the liquid is smooth and slightly thickened.

Add the cauliflower. Bring to a boil, reduce the heat, and partially cover. Cook for about
15 minutes, until the cauliflower is soft. Add the watercress and cook for 3 to 5 minutes
longer, until the stems are tender but the leaves are still bright green.
Use an immersion blender to puree the soup in the pot or transfer to a food processor or
blender, in batches if necessary, and puree until smooth; return to the pot. Season with salt
and pepper to taste. Rewarm before serving.

Chunky Beet Soup with Ginger and Orange

Orange, ginger, and beets make a fabulous flavor combination. While a
glass of orange juice is highly acidic and likely to cause reflux, the small
amount of fresh juice in this soup will not trigger anything but the desire for
more. Serve this gorgeous soup plain or with a dollop of yogurt and
sprinkling of chives.

yellow onion, diced
tablespoons extra virgin olive oil
cups diced green cabbage (about 8 ounces)
teaspoons ground coriander
teaspoon dried thyme leaves, preferably lemon thyme
teaspoon ground cloves
bay leaf
pound raw beets, peeled and diced
cups Easy Rotisserie Chicken Stock, or any reduced-sodium chicken broth
large carrots, peeled and sliced or diced
tablespoons chopped fresh parsley
teaspoons grated fresh ginger
Grated zest and juice from ½ orange
Sea salt and freshly ground black pepper

In a large stainless steel saucepan or enameled flameproof casserole, cook the onion in the
olive oil over medium-low heat, covered, for about 3 minutes, until soft. Then uncover, raise
the heat to medium-high, and sauté for 3 to 5 minutes, until the onion begins to brown.
Add the cabbage and continue to cook, stirring occasionally, for about 5 minutes longer,
until the cabbage is wilted and just starts to color. Add the coriander, thyme, cloves, and
bay leaf. Cook for 2 minutes, stirring often.

Reduce the heat to medium-low. Add the beets and the stock. Bring to a boil slowly,
partially covered, taking 10 to 15 minutes. Add the carrots, raise the heat to medium, and
continue to cook for 10 to 15 minutes longer, until the vegetables are tender.
Add the parsley, ginger, and orange zest. Simmer for 10 minutes. Remove from the heat
and stir in the orange juice. Season with salt and pepper to taste. Discard the bay leaf.
Serve hot or chilled.

Dilled Salmon Party Spread

I call this a party spread because it’s so good, you’ll want to offer it to
guests. Both fresh and smoked salmon are blended with light whipped
cream cheese in place of butter, which can be difficult for GERD sufferers to
digest. Either spread over the thick ends of Belgian endive spears or serve
with whole-grain crackers.

ounces center-cut salmon fillet
Salt and freshly ground black pepper
½ teaspoons extra virgin olive oil
ounces smoked salmon
ounces (½ cup) light whipped cream cheese
tablespoons chopped fresh dill
tablespoons minced fresh chives

Season the salmon with salt and pepper. Drizzle the olive oil over the meaty side. Grill the
fish skin side up over a hot fire or in a grill pan for 2 minutes. Turn over and grill for 2 to 3
minutes, until just opaque in the center but still moist. Remove and let cool slightly, then
discard the skin and trim off any dark brown bits along the center.
In a food processor, combine the grilled salmon, smoked salmon, cream cheese, dill, and
chives. Season generously with pepper. Puree until blended to a spread. Serve at once or
refrigerate for up to 3 days.

NOTE: For a larger party, the recipe doubles easily.

Mediterranean Chickpea Crepes

In the south of France, they make these crepes, called socca, as large as a
pizza, with only chickpea flour as a base. I blend it with bread flour and just
one egg and make smaller, easy to manage crepes in a skillet. These are
unbelievably light, delicious, and digestible. Any kind of cooked chicken will
work here: roasted, poached, or grilled. I often pick mine off a leftover
rotisserie chicken. I prefer French green beans, called haricots verts, for this
dish because they are small and tender.

Chickpea Crepes (recipe follows)
yellow onion, chopped
tablespoons extra virgin olive oil
cup finely diced Yukon gold potato
cup finely diced carrot
cup sliced green beans, preferably haricots verts
cup finely diced zucchini
cup diced cooked chicken
teaspoon herbes de Provence
Salt and freshly ground black pepper

Make the crepes and set aside.
In a 10-inch skillet, cook the onion in the olive oil over medium-high heat, stirring
occasionally, for 3 to 5 minutes, until golden. Add the potato, carrot, green beans, and
zucchini. Cover and cook, stirring once or twice, for 3 to 5 minutes longer, until the
vegetables are tender.
Add the chicken and herbs, toss to mix, and warm through. Season with salt and pepper
to taste.
To serve, scoop about 1⁄3 cup of the filling onto a crepe and either roll up or fold over. It’s
fine if some filling spills out.

Babaganoush with Pomegranate Molasses

Many babaganoush recipes are too acidic and garlicky for us GERD suffers.
This one enhances the flavor with tart-sweet pomegranate molasses, which
you can find in the Middle Eastern section of many supermarkets or in a
Mediterranean market, and it incorporates just a whiff of garlic. Enjoy your
babaganoush with carrot or zucchini sticks, lightly steamed cauliflower, or
sweet red pepper strips.

medium eggplants (¾ to 1 pound each)
tablespoons tahini
½ tablespoons pomegranate molasses
tablespoon freshly squeezed lemon juice
clove garlic, crushed
teaspoon ground cumin
teaspoon Aleppo pepper
½ tablespoons extra virgin olive oil
tablespoons chopped fresh cilantro or parsley
Sea salt to taste


Prick the eggplants in several places. Either roast over a hot fire in a barbecue grill (my
favorite way) or in a 425°F oven, turning several times, for 35 to 45 minutes, until the skin
is blackened and the eggplants are very soft. Cut in half, scoop the insides into a bowl, and
mash with a fork, or scoop the eggplant into a food processor.
Add the tahini, pomegranate molasses, lemon juice, garlic, cumin, Aleppo pepper, and
olive oil. Blend well; if using a food processor, pulse until fairly smooth. Stir in 1½
tablespoons of the cilantro and season with salt to taste.
Transfer to a serving bowl and sprinkle the remaining ½ tablespoon cilantro on top.

How to Alleviate GERD Naturally

MANY PATIENTS ARE NOT AWARE OF IT, but there are two schools of medicine at war
with each other in the United States. One side, called allopathic, conventional, orthodox, or
Western medicine, is the type of health care most of us grew up with, and it’s what I was
trained to practice. This type of medicine excels at treating symptoms of disease, especially
infectious disease, as well as injuries that result from accidents and conditions that require
surgery.

The second kind of medicine has a number of names: complementary, alternative,
functional, holistic. These differ from each other in that some substitute older traditional
forms of healing from other cultures, such Chinese and Ayurvedic medicine, while the
complementary medicine I am partial to incorporates natural forms of healing and
treatments, such as nutrition and acupuncture, within an orthodox framework. But they all
strive to prevent disease from arising in the first place and to get at the root cause of

chronic conditions rather than just treating outward symptoms.

It is for good reason that conventional Western medicine became so powerful in the
twentieth century, because as discussed in the last chapter, for many years the greatest
killers all over the world were infectious diseases like pneumonia, smallpox, typhoid fever,
rheumatic fever, polio, influenza, and diphtheria. With the discovery of vaccines, sulfa
drugs, and especially antibiotics in the early part of the last century, many illnesses that
had wiped out entire populations and decimated families were conquered. This conveyed
huge respect and power upon modern medicine and the seemingly simple but powerful

pills, potions, and injections it prescribed.

The Program

Believe me, there is a better way that will not only potentially eliminate your GERD and
reduce frequency of acid reflux, but will also appreciably improve your overall health. What
has worked for my patients—and for me personally—is a combination therapy approach
that I call the Acid Reflux Solution.

The program has three parts:

• Modifying Your Lifestyle: Easy changes to a variety of physical activities and dietary

habits quickly reduce the frequency of heartburn symptoms naturally in just a few days.
We list a dozen to begin with. After you’ve mastered these changes, it’s time to begin the

heavy lifting.

• Eating to Avoid Reflux: Enjoying appropriate portions of the right foods is the

foundation of an anti-reflux diet. Very little saturated fat, lots of fiber, and serving sizes
that do not stretch the stomach are three of our guiding principles. We also avoid
ingredients that irritate and those that trigger reflux in the majority of people.

A wonderful side effect of our food choices and serving sizes is weight reduction, which
will happen without you even noticing it. Since obesity is the number one preventable

cause of GERD, this is a huge benefit.

• Reducing Your Medication: Our step-down approach to medication includes reducing

dosage and frequency slowly. This is determined on a case-by-case basis and may not be
appropriate for everyone. Managing medications requires not only mastering the
information in this book but also putting individualized planning in place for your
particular situation. 

A consultation with your physician is essential. Depending upon the
primary reason for your GERD, he or she will advise you about how best to reduce
antacid medication. People who have GERD with no inflammation or scarring may
begin the Acid Reflux Solution immediately. 

Those with chronic esophagitis, Barrett’s esophagus, or a hiatal hernia must work hand in hand with their doctor to make sure symptoms are properly controlled and the disease does not progress. But to avoid the damaging consequences of long-term use of PPIs, a gradual decrease in medication, which must be individualized, should be put in place. If you suffer from Barrett’s esophagus or chronic esophagitis, I want you to take this book to your own doctor and tell her or him your plan.

ACID REFLUX NATION

IF YOU ARE SUFFERING FROM HEARTBURN, you are not alone. In fact, you’ve got way

too much company. In the United States, over 50 million Americans complain of acid reflux.

That’s one-sixth of the entire population. Roughly 44 percent report an attack at least once

a week. More than 23 million people experience episodes of heartburn daily. Even for a

physician like me, who sees gastrointestinal patients regularly, the numbers appear

staggering; but as a person who suffers (or I should say, has suffered) from acid reflux, it is

reassuring to know that I am not alone.

What’s particularly sad is that this disease distorts one of life’s most primary pleasures:

eating. Unlike other diseases, you cannot avoid food, one of the primary causes of

heartburn. You have to eat—at least three times a day—so it’s not something you can

ignore. I for one thought paying the price of heartburn after every meal was something I

was going to have to do all my life. Happily, I was wrong.

The Skinny on Acid Reflux

Acute acid reflux, as anyone who su􀊃ers from it knows, is a sudden burning surge of

stomach acid that flares up into the throat, much like the lava of an erupting volcano. And

like lava, it burns everything in its path. The stomach makes acid to help digest food that

has recently been eaten. Ideally, that acid should stay in the stomach. But sometimes it

shoots up into the esophagus. This is reflux. Reflux usually occurs about an hour after a

meal, but it may affect you shortly after you eat.

Or maybe it wakes you up suddenly at night hours after you’ve eaten. I have many patients who swear the accompanying chest pain is so severe they think they’re having a heart attack.