Tomato Soup
Yesterday, I was working at Starbucks (Freelancers Central) when a lady standing by the doors tipped over into a drug-induced trance.
The baristas immediately called 9-1-1, but the woman sitting next to me, the one who’d seen the whole incident go down because she’d been standing outside making a phone call when it happened, just shook her head and informed me that the lady was ‘as high as a kite.’
Now that’s a feeling I can relate to. That world-weariness. After all, I had gone to school in the most psychedelic college town in the country (Berkeley), and lived in what is probably the most homeless-friendly big city in the WORLD (San Francisco). I’ve seen it all—so what if I’m only 26?—all the different variations of drug-induced catatonia and rants and everything in between.
This old man with white hair, he’s a regular who just hangs out in the cafe all day chatting with other regulars (except me, because I avoid eye contact with strangers, much in the style of Amelie Poulain), leapt up from his seat and raced outside, wanting to take charge of the situation. He reminded me of one of those alert guard dogs, the kind that’s been bred to inspect signs of disorder, and cleared aside the small crowd that had gathered around the woman to get a closer look.
He re-entered the cafe a few minutes later. “She’s on drugs,” he said disgustedly.
A few minutes later, the lady dizzily pushed herself up and teetered away. “She’s only on drugs,” Mr. Regular repeated, shaking his head.
This was when the firemen rushed onto the scene. They pulled up in their shiny truck with their sirens blaring, and parked gracefully into the empty space in front of the building that just happened to be big enough for one regular-sized fire truck.
“Did they need to bring so many men?” the woman beside me asked. Sure enough, five firemen stepped out, clad in their heavy protective gear. Men who meant business. Men who looked like they were ready to put out a fire.
“She doesn’t need firemen,” said Regular Man. “She needs to be slapped in the face and drenched with tomato soup!”
Tomato soup, now that’s an idea.
Did he mean what he said sadistically? Was he implying that the lady should be burned with a hot, acidic liquid as a sort of punishment? Or maybe he thought it would revivify her, the equivalent of pushing her into a molten pool. Or maybe he just wanted tomato soup for dinner and had made a Freudian slip.
Whatever the case, guessing does not change the fact: these are the kinds of moments that can inspire meals. I’m very easily persuaded, and I happen to really like tomato soup.
This recipe is one I’ve been making since my student days, so you can be sure that it’s low-maintenance. And it came in handy during my time in San Francisco, a city whose 365-days-per-year fog and gloom is enough to drive a person mad. You see, you need a soup as heartening as this to keep your spirits up, lest you succumb to drastic measures. Like quitting your job and chasing summer in the Southern Hemisphere. Well, that latter part was unintentional.
I don’t remember how I came upon this recipe anymore. I copied it long ago into a little pocket notebook that I have on me at all times—we all have one of these, I suspect—and have been faithfully following the same set of directions for a long time. I’m sure its source is not as obscure as I make it seem, but I prefer to keep it a mystery, for the sake of having a “family recipe” that I can pass down for generations. Or not. I don’t think that far ahead. (But it would be cool nonetheless.)
TOMATO SOUP
Serves 4
Ingredients:
- 1 28-ounce can of chopped tomatoes
- 1/4 cup olive oil
- salt & ground pepper to taste
- 2 stalks celery, diced
- 2 small carrots, diced
- 1 large yellow onion, diced
- 4 cloves garlic, minced
- 2 cups chicken broth
- 2 bay leaves
- 1/2 cup chopped basil
- 1/4 cup cream or milk, optional
Directions:
Preheat oven to 450 degrees F. Strain tomatoes, reserving the juices, and spread onto baking sheet. Season with salt and pepper, and drizzle with about 1 Tbsp olive oil. Roast until caramelized, about 15 minutes.
In a saucepan, heat the rest of the oil on medium-low heat. Add celery, carrots, onion, and garlic. Cook until softened, about 10 minutes. Add the roasted tomatoes, reserved juices, chicken broth, and bay leaves. Simmer until vegetables are tender, 15 to 20 minutes. Add basil and cream if using. Puree with an immersion blender.
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!