Pumpkin Biscotti With Cranberries And Almonds
Apparently I’m on a pumpkin spree.
Allow me to grin sheepishly and assure you that pumpkin puree season is almost over, a fact that makes me feel both sad and just a little relieved. For Chris, at least. His pumpkin fatiguée has never run so high. (Although one serving of pumpkin pie should cure him of that.)
And admittedly, even my tolerance is beginning to wane. I tend towards the obsessive in many aspects of my life, and pumpkin is one of these things. As well as listening to the same song/album on repeat, wearing the same shirt for weeks on end, wanting to eat at the same restaurant every time I go out, etc. etc. The inevitable result of such overload is almost criminally tragic: after such sensory gluttony, said objects/activities become warped, twisted. I can never view them the same way again.
That early magic is so transcendent, yet transient. Like the first time I heard the song “Weird Fishes by Radiohead.” God, I was moved. It haunted me. I still love it—and the entire album for that matter—but how I wish I could hear it again for the first time. (You can.)
So seasonality may not be such a bad thing after all. I mean, I wouldn’t mind having access to perfectly ripe peaches the entire year round. But I’d be losing the experience of the anticipation, and the unadulterated captivation of the first bite. Which means more to me than you can know.
With all that being said, it’s almost time to retire pumpkin. Almost. After all, there’s still pumpkin pie to be had.
Traditional Italian biscotti is not the buttery, cake-y creations we have today. They’re supposed to be biscuits after all, and biscuits do not connote dessert. It was made exclusively with flour, sugar, eggs, almonds (not roasted or skinned), and pine nuts. And meant to last a long time. Centuries, if stored carefully, according to Pliny the Elder.
Purists would call the recipe below a bastardization then. At the same time, I didn’t want to make anything too extravagant, too rich, too filling. I didn’t want to dip my biscuits in chocolate, or adorn them knee-deep with toppings, or have them leave behind butter stains on my finger. Rather, I was craving a sensible, no-nonsense, pumpkin-flavored treat to eat alongside my mid-morning coffee.
And that’s how these biscotti came out.
Of course, my few modest additions helped ever so much with the flavor, if I do say so myself. Dried cranberries to make it feel more festive, slivered almonds because they were one of the original ingredients, cinnamon, ground ginger, and cardamom because why the hell not. I dusted the top with black sesame seeds, bird food really, and into the oven my fat little loaf went.
Twice.
Because that’s how you make biscotti. You bake it twice.
PUMPKIN BISCOTTI WITH CRANBERRIES AND ALMONDS
Adapted from The New Best Recipe
Makes about 50
Ingredients:
- 1-1/2 cups all-purpose flour
- 1 cup whole wheat flour
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1 tsp cinnamon
- 1/2 tsp ground ginger
- 1/4 tsp cardamom
- 3/4 cup pumpkin puree
- 1 cup brown sugar
- 2 large eggs
- 1 tsp vanilla extract
- 1/2 cup slivered almonds
- 1/2 cup dried cranberries
- black sesame seeds for topping
Directions:
Preheat oven to 350 degrees F. Line a large baking sheet with parchment paper.
Whisk the flours, baking powder, baking soda, salt, and spices together in a medium bowl. Set aside. In a larger bowl, whisk the pumpkin puree, sugar, and eggs together until smooth. Stir in the vanilla extract, almonds, and cranberries. Pour the dry ingredients over the egg mixture and fold until just combined.
Halve the dough and turn each half onto the prepared baking sheet. Using floured hands, stretch each half into a long loaf about 12 inches. Shape and pat each one smooth. Sprinkle liberally with black sesame seeds.
Bake until the loaves begin to crackle on top, about 25 minutes. Rotate the pan halfway through baking. Remove from the oven and let the pan cool for about 10 minutes. Meanwhile, reduce the oven temperature to 325 degrees F.
Transfer the loaves onto a cutting board. Using a serrated knife, cut each loaf diagonally into thin slices, about 1/2-inch. Lay the slices back on the baking sheet and return them to oven. Bake until crisp and golden-brown on both sides, about 15 minutes. Halfway through baking, turn the cookies over and rotate the baking sheet.
Remove from oven, and let cool. Store in an airtight container.
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!