Pepe’s Cafe Key Lime Pie
Until Chris met me, he had never eaten a cherry tomato. Astounded upon learning this fact, I felt the need to remedy it immediately–he didn’t know what he was missing out on!—so I took him to the nearest Safeway where we bought a little prepackaged bagful. When we got back, I insisted he eat one straight away, right out of the package. I didn’t think one unwashed tomato would kill him, and I was sure he would fall in love straight away. Instead, he got food poisoning.
He has since let this incident go, which I think is very gracious of him considering the fact that I continue to guilt him into eating foods he has no interest in trying. I guess I have this underlying belief that I know better than him, at least in matters of the palate. That my refined tastebuds trump his any old day, that his will become elevated through my influence. Bombastic, sure, but we’re talking about a guy who didn’t eat his first cherry tomato until he was in college. Enough said, right?
I think I’ve mentioned that I dislike citrus-flavored baked goods, right? Besides this (like I said, Meyer lemons are in a league of their own), I’ve never met a citrus-y dessert that didn’t taste like a cough drop.
But last week, a bag of key limes fell in my lap, and I took it as a sign that it was finally time to tackle a classic that I’d never before tried: key lime pie. If you’d seen the limes, you, too, might have wanted to do something with them right away. They are so cute! Like toy dog versions of regular limes, except I know a lot of you don’t like toy dogs, and I normally can’t stand them either except I watched Seven Psychopaths recently and Bonny the shih tzu stole my heart.
I knew I was taking a major risk, but sometimes denial gets the better of me. After all, isn’t key lime pie a thing? Aren’t people fanatical about it? Maybe there was something more amazing than amazing about it that would sway my food prejudices.
Chris, on the other hand, took the realistic approach. “Don’t make it. You won’t like it, and I don’t want you to force it on me.”
I plowed ahead anyway. An afternoon later, the pie was ready.
I took it out of the fridge. It looked lemon-y. I smelled it. It smelled lemon-y. I started feeling uneasy.
In the end, with great hesitation, I ate a slice. It was… disappointingly citrus-y, tasting like every other citrus dessert I’ve ever eaten. But then, the flavor sort of, I don’t know, mellowed out, and distinguished itself. The lime emerged, cool, invigorating. It went fantastically with the graham cracker crust, a pairing that legitimized its taste. With whipped cream for the finishing touch, the whole experience was luscious but understated. The sugary-tart foretaste never diminished, unfortunately, but for a lot of you, that’s a good thing.
Chris’s turn. I showed him a bite to try, and his face twisted into simultaneous disgust, fear, and suspicion. It’s so hard to get one past him these days, I tell you! But he relented, and took a tentative bite.
“Do you like it?” I asked. “It’s not bad, right?”
“I don’t like it,” he said. And that was that.
In the end, even in the face of Chris’s rejection, I ate way more slices than I care to admit. I’m pretty sure you’d call that a breakthrough!
PEPE’S CAFE KEY LIME PIE
Adapted from Epicurious
Makes one 9-inch pie
Another reason I wanted to make this pie was because of this article. It’s fascinating! I love food history! Also, in case you’re wondering, Pepe’s Cafe is a cafe in the Florida Keys, quite an establishment I take it, that serves a very classic version of this pie. It’s always good to start with the classics.
Ingredients:
1-1/2 cups graham cracker crumbs
1/4 cup sugar
3/4 tsp ground cinnamon
1/4 tsp ground cardamom
5 tablespoons unsalted butter, melted
2 large egg whites
4 large egg yolks
1 (14-ounce) can sweetened condensed milk
1/2 cup Key lime juice (I must’ve squeezed 20 of these suckers)
Whipped cream to serve
Directions:
Preheat oven to 350 degrees F.
Make the graham cracker crust: Combine the graham cracker crumbs, sugar, cinnamon, and cardamom in a medium bowl. Stir in the melted butter until well-combined. Press the mixture evenly in a 9-inch pie tin. Bake for about 10 minutes, until golden brown. Let cool and set aside.
Make the filling: In the bowl of a stand mixer with the whisk attachment, beat the egg whites until stiff peaks form. In a large mixing bowl, whisk together the yolks and condensed milk. Add the lime juice and whisk until combined. Gently fold in about half of the whipped egg whites, then fold in the other half, stirring until just evenly combined.
Pour the mixture into the graham cracker crust and bake until set, about 20 minutes. Remove from oven, cool, then let cool further in the fridge for about 2 hours.
Serve with whipped cream if desired (whip together about 1 cup heavy cream, a few Tbsp powdered sugar, and a dribble of vanilla extract).
Are Broccoli Acidic? Broccoli and Acid Reflux
Broccoli is widely regarded as one of the healthiest vegetables, offering an abundance of vitamins, minerals, and antioxidants. However, for individuals dealing with acid reflux or GERD, questions arise about its acidity and whether it’s a safe food to consume. Does broccoli trigger acid reflux? Or could it actually help manage symptoms?
In this article, we’ll break down the acidity of broccoli, its effects on acid reflux, and practical tips for incorporating this superfood into your diet safely. Read on to discover everything you need to know about broccoli and its role in managing acid reflux.
Exploring Broccoli’s Acidity: Is Broccoli Acidic or Alkaline?
Broccoli has long been celebrated as a highly nutritious vegetable, but understanding its pH level is crucial for those managing acid reflux.
1. The pH Level of Broccoli
Broccoli is classified as a mildly alkaline food, with a pH level ranging between 6.5 and 7.5. This makes it slightly above neutral on the pH scale. Unlike acidic foods, broccoli is less likely to aggravate acid reflux and may even help balance stomach acidity.
2. Why Broccoli Is Alkaline
- Low Natural Acidity: Unlike citrus fruits or tomatoes, broccoli contains minimal natural acids.
- Rich in Minerals: Minerals like magnesium and calcium contribute to broccoli’s alkalizing effect in the body, helping neutralize stomach acid.
In summary, broccoli is an alkaline vegetable, making it a favorable option for individuals seeking reflux-friendly foods.
The Nutritional Benefits of Broccoli for Acid Reflux
Broccoli’s nutritional profile offers significant health benefits, including its ability to support digestive health. Here’s why broccoli can be a great addition to your diet:
1. High Fiber Content
Broccoli is an excellent source of dietary fiber, which helps promote smooth digestion. Fiber prevents constipation and reduces the risk of bloating, both of which can exacerbate acid reflux symptoms.
2. Anti-Inflammatory Properties
This green vegetable is packed with antioxidants like sulforaphane, which reduce inflammation in the digestive tract. A less inflamed esophagus can lead to fewer acid reflux episodes.
3. Vitamins and Minerals
Broccoli is rich in essential nutrients, including:
- Vitamin C: Helps heal damaged tissues in the esophagus caused by acid reflux.
- Vitamin K: Plays a role in maintaining healthy digestion.
- Magnesium: Known to help balance stomach acid levels.
4. Low Fat and Calories
Unlike fatty foods, broccoli is low in fat and calories, making it a safe and light choice for those prone to reflux.
Can Broccoli Cause Acid Reflux? Debunking Common Myths
Although broccoli is generally considered safe for acid reflux, there are instances where it may cause discomfort. Let’s explore the circumstances under which broccoli could potentially lead to acid reflux.
1. Overeating Broccoli
Consuming large quantities of broccoli in one sitting can cause bloating and gas, putting pressure on the lower esophageal sphincter (LES) and triggering reflux symptoms.
2. Raw Broccoli vs. Cooked Broccoli
- Raw Broccoli: The high fiber content in raw broccoli can be harder to digest for some individuals, leading to bloating or gas.
- Cooked Broccoli: Steamed or boiled broccoli is easier to digest and less likely to cause discomfort.
3. Individual Sensitivities
Some people may be sensitive to cruciferous vegetables like broccoli, which can lead to mild digestive discomfort. However, this varies from person to person and is not indicative of the vegetable being acidic.
How to Incorporate Broccoli into a Reflux-Friendly Diet?
To enjoy broccoli without triggering acid reflux, it’s essential to prepare and pair it appropriately. Follow these tips for a reflux-safe experience:
1. Opt for Gentle Cooking Methods
- Steaming: Steamed broccoli retains most of its nutrients while being easier on the stomach.
- Boiling: Lightly boiled broccoli is soft and gentle on the digestive system.
- Roasting: Roasting broccoli with a drizzle of olive oil and mild spices can add flavor without increasing acidity.
2. Avoid Over-Seasoning
Spicy or acidic seasonings like chili powder, garlic, or vinegar should be avoided, as they can irritate the stomach and trigger reflux. Instead, use reflux-friendly seasonings like dill, parsley, or turmeric.
3. Pair with Alkaline Foods
Combine broccoli with other reflux-friendly, alkaline foods such as:
- Quinoa or brown rice
- Sweet potatoes
- Leafy greens like spinach or kale
4. Control Portion Sizes
Stick to moderate portions to avoid overeating, which can put pressure on the LES and worsen reflux symptoms.
Related To Read: Are Salads Healthy?
Broccoli Recipes for Acid Reflux Sufferers
1. Steamed Broccoli with Olive Oil and Lemon-Free Dressing
- Ingredients: Fresh broccoli, olive oil, salt, and pepper.
- Instructions: Steam broccoli for 5-7 minutes, drizzle with olive oil, and season lightly with salt and pepper for a quick, reflux-friendly side dish.
2. Broccoli and Quinoa Bowl
- Ingredients: Steamed broccoli, cooked quinoa, cucumber slices, and a light yogurt dressing.
- Instructions: Mix all ingredients in a bowl and top with a yogurt-based dressing for a healthy, acid reflux-friendly meal.
3. Broccoli and Sweet Potato Mash
- Ingredients: Boiled broccoli, steamed sweet potatoes, and a pinch of salt.
- Instructions: Blend the ingredients into a smooth mash for a hearty, alkaline-rich dish.
Recipe: Broccoli Rabe & Egg Pizza
Tips for Managing Acid Reflux When Eating Broccoli
Even reflux-friendly foods like broccoli should be consumed mindfully. Here are some additional tips to ensure comfort while eating broccoli:
1. Chew Thoroughly
Properly chewing your food aids digestion and reduces the likelihood of gas or bloating.
2. Avoid Eating Late at Night
Finish meals at least 2-3 hours before bedtime to minimize nighttime reflux.
3. Maintain an Upright Position After Meals
Sitting or standing after eating helps keep stomach acid from flowing back into the esophagus.
4. Listen to Your Body
If you notice that broccoli consistently causes discomfort, try smaller portions or switch to alternative vegetables like zucchini or carrots.
FAQs About Broccoli and Acid Reflux
1. Is broccoli acidic or alkaline?
Broccoli is alkaline, with a pH level between 6.5 and 7.5.
2. Can broccoli trigger acid reflux?
While broccoli is generally safe, overeating or consuming it raw may cause bloating or gas, which can indirectly trigger reflux.
3. Is steamed broccoli good for acid reflux?
Yes, steamed broccoli is a gentle and reflux-friendly preparation method.
4. Are other cruciferous vegetables safe for acid reflux?
Most cruciferous vegetables like cauliflower and Brussels sprouts are safe when cooked but may cause gas or bloating in sensitive individuals.
5. Can broccoli help reduce acid reflux symptoms?
Broccoli’s alkaline nature and anti-inflammatory properties can help reduce reflux symptoms for many individuals.
Conclusion
Broccoli is a mildly alkaline, nutrient-rich vegetable that can be safely enjoyed by most individuals with acid reflux. By preparing it with gentle cooking methods, avoiding acidic or spicy seasonings, and pairing it with alkaline foods, you can incorporate broccoli into a reflux-friendly diet without discomfort.
As with any food, portion control and individual sensitivities are key. If you’ve been avoiding broccoli due to acid reflux concerns, this guide offers you practical tips and recipes to enjoy its numerous health benefits worry-free.
Feel free to share this article with others and explore more of our acid reflux-friendly content for tips on maintaining a healthy and comfortable diet!