Mixed Berries Galette
When we moved into our apartment in San Francisco, we bought a giant bookshelf and filled it to the brim with books. Over time, the overflow started lying in stacks in front, and by the time we moved out, we had so many books that Chris ended up having to donate most of the collection. The rest we stored at my parents’ house, boxes and boxes full. It wasn’t so much that I had a book-buying problem. Chris is just helpless at the sight of used bookstores. They are treasure troves to him, much in the same way good grocery stores—the kinds with bulk bins and small-batch anythings—are to me.
Moving to New York seemed like a good chance to wipe the slate clean. Chris curated a small collection of his most beloved books and shipped them to our new apartment in Brooklyn. Except, over time, as he discovered his favorite bookstores in New York, his modest collection grew and grew. We expanded to THREE bookshelves, started double-layering books on each shelf, and then the stacks started up again. The book area even started its own collection: of dust bunnies. It was a mess.
The thing about collections is, the collector starts to lose sight of the point of the collection. Presumably you start one because you love whatever it is you’re collecting, but the more you own of something, the less attention each individual item gets. We’re so inoculated with the idea that more is better, but perhaps real merit lies in realizing when enough is enough.
And so, when furnishing our new, smaller apartment, we decided to limit ourselves to one regular-sized bookshelf which demanded that we downsize our collection yet again. Chris committed himself to maintaining an equilibrium of books which he’s kept up to this day, and since then, has discovered clarity, focus, and a lightening of the spirit. Which sounds kind of hippie dippie bordering on hokey, but is not, I promise.
On my part, I decided to part with quite a few cookbooks. Back to the basics, if you will. Or just the favorites. And I too find such pleasure in lingering over what’s left of my collection. Each and every book is an absolute gem. The recipe for the crust of these mixed berry galettes are from Kim Boyce’s Good to the Grain, a classic to me and one that will always have a place on my shelf.
Happy 4th, y’all. Also, Chris and I went to Iceland! If you’re interested, I created an album on Flickr.
RYE GALETTE CRUST for MIXED BERRIES GALETTES
From Good to the Grain by Kim Boyce
Makes 2 9-inch tarts
This recipe is for the crust only. Filling-wise, I tossed about 2 cups of mixed berries with 3 T sugar, a liberal pinch of cinnamon, and a dash vanilla extract (about 1/4 t). Next time, I would add either flour or corn starch to thicken the juices because they leaked all over the place and made the baking sheet look like a crime scene. Also, if you too use redcurrants, add them after baking. And I’d omit the gooseberries altogether.
Ingredients:
- 3/4 cup ice water
- 1 cup rye flour
- 1 cup all-purpose flour
- 1 T sugar
- 1 t salt
- 1-1/2 sticks (12 T) cold unsalted butter
- 1 t apple cider vinegar
Directions:
Sift the flours, sugar, and salt in a large bowl. Cut the butter into 1/2-inch pieces and add them to the dry mixture. Working quickly, rub the butter between your fingers, breaking it into smaller chunks. When the chunks are sizes ranging from peas to hazelnuts, add the vinegar and 8 T ice water. Mix the ingredients with your hands until you can squeeze them into a shaggy lump (add water 1 T at a time if it’s not coming together). Wrap the dough in plastic wrap and place in fridge for at least 1 hour.
Unwrap the dough onto a floured surface. Pat the dough into a rough square, then, using a rolling pin, roll the dough to a rectangle about 8-1/2 by 11 inches. Resist the urge to add extra flour or water. Fold the rectangle as you would a letter, into thirds, with the seam ending on the left. Rotate the dough 90 degrees clockwise so that the seam faces the top. Roll the dough into another 8-1/2 by 11-inch rectangle and repeat the folding and rotation. Roll it out once again, then, after folding, wrap the dough tightly in plastic wrap. Chill for at least an hour before use.
You’ll cut the dough in half when you’re ready to bake, resulting in two galettes, capisce?
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!