Strawberry Rhubarb Ginger Crumb Bars
Is it still rhubarb season? I’d let a few stalks sit in the bottom drawer for so long that they turned rubbery, so I apologize if the season is over. The good news is, rhubarb can, evidently, be stored indefinitely in the vegetable compartment. As this recipe demonstrates; the glorious vegetable did not suffer in taste one bit.
I think I must’ve caught the rhubarb bug, because up until this year and Luzia’s rhubarb tiramisu, I’d never tasted it in my life. It’s another one of those foods Californians don’t go wild over because it doesn’t grow well in mild climates, at least not as far as I was aware, but Alanna proves otherwise. Her delicious array of rhubarb recipes clearly indicates that rhubarb appreciation is alive and well in the Golden State.
While I intended to make these much sooner, long weekends tend to throw me off schedule. Our Memorial Day weekend turned into more of a staycation, complete with the consumption of both vacation food and popcorn novels (I highly recommend Dark Places by Gillian Flynn—she’s actually a really good writer, don’t get me wrong) and a sunburn, despite the fact that most of the weekend was drab and rainy. What’s up with that anyway? I echo Amy’s thoughts—it’s extremely important, for my mental health, that the weather behaves the way it’s supposed to. It’s almost June, dammit! (I’m sitting here angrily typing away in an air-conditioned room. That might explain why I’m freezing.)
The recipe for these crumb bars has been passed around the web so many times, I’m not sure I can add too much to the collective wisdom. A few thoughts:
– The filling. I adapted the filling to include both strawberries and rhubarb. I loved the idea of adding a hint of ginger, but decided to go the crystallized route so you get the occasional nubbin of the stuff, bright zings, etc. I also added a little vanilla to contrast the rhubarb, and subbed out all the sugar for brown sugar. All in all, delicious! And that’s saying a lot because I don’t normally like fruit-based desserts.
– The crumb topping to these bars is reminiscent of streusel, so I decided to play that up by substituting some of the all-purpose flour for oat flour and regular sugar for brown. In addition, I second Jess’s recommendation of patting down a thicker base. It gives the bars a nice, solid base, a thinner crumb layer, and more room for the gooey filling in the middle to seep into nooks and crannies. Yum.
– I also adapted the entire recipe for a 9″ square pan as opposed to a 9×12″ pan, because do I really want that much good stuff sitting in the kitchen? No.
– Resist the urge to cut into these straight away. Well, feel free to because warm desserts really are the best, but be aware that you’ll get scraggly edges, smeared crumbs, and an overall jammy mess. But that’s fine. In fact, if you’re not planning on impressing anyone, these bars are really good warm from the oven. (See how I just completely reversed my opinion within a few sentences? It’s because the opposing sides of my personality—the calm and sensible vs. the twitchy and impatient—can’t come to a consensus. Just do what you think is best.)
– Finally, do keep the bars refrigerated once they’ve cooled. The humidity’s starting up in these parts, which causes the dough to lose its structure and become slightly soft. This is more a matter of texture than taste, but no one wants a bar that crumbles in their hands, do they?
STRAWBERRY RHUBARB GINGER CRUMB BARS
Adapted from AllRecipes via Smitten Kitchen and Sweet Amandine
Makes 16 2-inch bars
Ingredients:
- 3/4 cup oat flour
- 1-1/2 cups all-purpose flour
- 1/2 cup sugar
- 1/4 cup brown sugar
- 3/4 tsp baking powder
- 1/4 tsp salt
- Zest of half a lemon
- 3/4 cup (1-1/2 sticks or 6 ounces) cold unsalted butter, cubed
- 1 large egg
For the filling:
- 2 cups ½-inch slices of rhubarb
- 2 cups sliced strawberries
- 2 Tbsp crystallized ginger
- Juice of half a lemon
- 1 tsp vanilla extract
- 1/2 cup brown sugar
- 4 tsp cornstarch
Directions:
Preheat oven to 375 degrees F and butter a 9″ square pan.
In a medium bowl, mix together the flours, sugars, baking powder, and salt. Stir in the lemon zest. Add the butter and egg, and work them into the mixture using your hands, a fork, or a pastry cutter. You want to end up with a crumbly, pebbly dough. Pat 2/3 of the dough into the prepared pan in an even layer.
Make the filling: In a medium bowl, mix the ginger, lemon juice, vanilla extract, brown sugar, and cornstarch. Gently mix in the rhubarb and strawberries.
Spoon the filling in an even layer over the patted-down dough. Sprinkle the remaining dough evenly over the top. Bake for 45 to 50 minutes until the crumb layer is golden-brown. If you’d like the bars to end up neatly-cut, wait for it to cool completely, overnight in the fridge if possible, before slicing it with a sharp knife.
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!