Dr. Koufman's Acid Reflux Diet: With 111 All New Recipes Including Vegan & Gluten-Free: The Never-need-to-diet-again Diet
By Jamie Koufman, Sonia Huang, Philip Gelb and Max Gomez
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About this ebook
Dr. Koufman’s Acid Reflux Diet is the latest book from New York Times bestselling author, Dr. Jamie Koufman, M.D. It is a companion book to Dropping Acid: The Reflux Diet Cookbook & Cure, which first introduced attainable strategies for restoring respiratory and digestive health through a scientifically-based nutritional program.
Dr. Koufman’s Acid Reflux Diet extends those lessons for a lifetime emphasizing lean, clean, green, and alkaline eating. The book also highlights how to recognize your reflux trigger foods, how to get off reflux medication, and how to lose weight the right way—and keep it off.
Dr. Koufman’s Acid Reflux Diet includes 111 amazingly delicious and original vegetarian and gluten-free recipes.
Jamie Koufman
Dr. Jamie Koufman, one of the world's leading authorities on the diagnosis and treatment of acid reflux, is responsible for coining the terms laryngopharyngeal reflux, silent reflux, airway reflux, and respiratory reflux. She is the founder and director of the Voice Institute of New York and Clinical Professor of Otolaryngology at the New York Eye & Ear Infirmary of the Mt. Sinai Medical System. Dr. Koufman is a New York Times bestselling co-author of Dropping Acid: The Reflux Diet Cookbook & Cure, the first book that offered refluxers an understanding of reflux that emphasized low-acid diet and lifestyle changes to achieve a natural cure; she is also the author of The Chronic Cough Enigma and Dr. Koufman's Acid Reflux Diet.
Read more from Jamie Koufman
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Dr. Koufman's Acid Reflux Diet - Jamie Koufman
Dr. Koufman’s Acid Reflux Diet
111 All New Reflux-Friendly Recipes
Including Vegan & Gluten-Free
Dr. Jamie Koufman
Sonia Huang & Chef Philip Gelb
Also by Dr. Jamie Koufman
Dropping Acid: The Reflux Diet Cookbook & Cure
The Chronic Cough Enigma
Dr. Koufman’s Acid Reflux Diet
copyright © 2015 Katalitix Media
Hardcover ISBN 978-1-940561-03-5
eBook ISBN 978-1-940561-04-2
Manufactured in the United States of America
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other storage and retrieval system, without the express written permission of Katalitix Media and Dr. Jamie Koufman.
Notice and Disclaimer
This book is intended as a reference volume only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that might have been prescribed by your doctor. If you suspect that you have a medical problem, we urge you to seek medical help. Any use of this book is at the reader’s discretion, as the advice and strategies contained within may not be suitable for every individual.
In this book, recipes and ingredients are designated as Gluten-Free (GF), May-or-May-not-be-Gluten-Free (MMGF), Not Gluten-Free (NGF), Dairy-Free (DF), and/or Possible Trigger food (PT). The specific GF and DF designations of ingredients are shown on pages 228–234. Some ingredients are designated as NGF (not gluten-free), but we have not rated every possible NGF item. The designation MMGF is usually brand-dependant, that is, some brands are GF and some are not.
You as the consumer must carefully read product labels. If you are gluten-sensitive and in doubt, look for GF
on the product packaging. Unless a product is specifically labeled as GF, there may be cross-contamination; and therefore, if you are GF or DF for medical reasons, you must be personally responsible for checking all of your own ingredients, including all of those used in the recipes and recommended in this book. Foods that we recognize to be reflux trigger foods are designated as PT (Possible Trigger food); however, any food can be a trigger food for any individual, and we do not take responsibility for the possibility that some of our recipes may contain ingredients that contain one or more of any individual’s specific trigger food(s).
Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the authors or the publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book.
Cover by Charles Kreloff
Book design by Barbara Aronica-Buck
For additional information, visit www.jamiekoufman.com and www.koufmanconsulting.com
For Marsha
Contents
Copyright
Dedication
Foreword
PREFACE
When Mother Cooked–Redux
What You Eat Is Eating You
CHAPTER 1: How Do I Know if I Have Reflux?
CHAPTER 2: Reflux and Longevity
CHAPTER 3: The Reflux Conundrum
Dr. Koufman’s Acid Reflux Diet
CHAPTER 4: Join the Healthy Revolution
CHAPTER 5: Stages of Reflux and Recovery
CHAPTER 6: Two-Week Reflux Detox
CHAPTER 7: Transition Is Trial and Error
CHAPTER 8: Maintenance Phase
CHAPTER 9: The Longevity Diet
Cooking for Longevity
CHAPTER 10: A Refluxer’s Foodmap to Health
Breakfast
Supa-Dupa Vegan Frittata
Buckwheat Waffles
Gluten-Free Pumpkin Muffins
Gluten-Free Caramel Apple Muffins
Gluten-Free Morning Oatmeal
Corn Rye Savory Waffles
Berry Banana Smoothie
A Very Peachy Smoothie
Pear & Melon Smoothie
Basil Omelet
Everyday Lox Omelet
Egg White Wrap with Dill or Basil
Rice Porridge with Chicken
Soups
Miso Soup
Egg Drop Soup
Tuscan White Bean Soup
Shrimp & Tofu Soup
Wonderful Wild Mushroom Soup
Caribbean Pumpkin Soup
Asparagus Miso Chowder
Basic Indian Bean Soup
Southern Black-Eyed Pea Soup
Chicken-Stuffed Cucumber Soup
Roasted Cauliflower & Watercress Miso Chowder
Middle Eastern Garbanzo Tahini Soup
Pork & Lily Bud Soup
Chinese Tofu Watercress Soup
Corn Chowder
Borscht
Salads
Hummus Salad
Spanish Bean Salad
French Lentil Salad
Hijiki Seaweed Salad
Cucumber Wakame Salad
Roasted Portobello Mushroom Salad
Roasted Corn with Cilantro & Lime Zest
Leafy Green Salad
Brussels Sprout Slaw
Dandelions with Garlic-Oil Dressing
Spinach with Sesame Dressing
Wilted Kale Salad
Sides
Oat Pilaf
Quinoa Pilaf
Roasted Eggplant
Anadama Bread
Salmon Fried Rice
Fennel Roasted Beets
Rustic Whole-Wheat Bread
Stir-Fried Brussels Sprouts
Rice with Cumin & Turmeric
Cold Noodles with Sesame Sauce
Emperor’s Jade Fried Rice
Cold Somen Noodles with Dipping Sauce
Sweet Potatoes, Cabbage & Kale
Yummy Roasted Mashed Root Vegetables
Stir-Fried Green Beans with Ginger
Carrots with Mustard Seeds & Raisins
Stir-Fried Corn with Miso & Basil
Pickled Bean Sprouts
Taiwanese Dill with Ginger
Roasted Butternut Squash Purée
Roasted Asparagus with Black Olives
Polenta with Pistachios & Fennel
Korean Cold Noodles with Soy-Sesame Milk (Kong gook soo)
Entrées
Turkey & Mushrooms with Rice
One-Pot Ginger Chicken Rice
Ginger Tempeh
Tuscan-Style White Pork with Rosemary
Tempeh Marsala
Tofu Cutlets
Basil Chicken
Poached Halibut with Prosciutto
Steamed Mussels & Shrimp Pot
Four-Star Marinated Smoked Tempeh
Grilled Pork with Savory, Cardamom & Cumin
Pumpkin Gnocchi with Pistachio Sauce
Turkey Burger Salad with Black Olives & Avocado
Gluten-Free Pasta with Shrimp & Zucchini
Poached Arctic Char with Dill
Steamed Sea Bass with Ginger & Soy
Stir-Fried Rice Noodles with Vegetables
Clams with Basil & Ginger
Stir-Fried Shrimp & Peas
Braised Pork with Carrots & Daikon
Linguine with Mussels & Arugula
Hors D’oeuvres & Snacks
Skillet Cornbread
Pearl Balls
Marbled Tea Eggs
Royal Caviar Egg Treat
Popcorn with Rosemary & Salt
Beet Nut Pâté
Garbanzo (Socca) Crepes with Smoked Eggplant Spread & Vegetables
Turkey Lettuce Cups with Pine Nuts
Desserts
Kick-Ass Carrot Cookies
Seared Watermelon with Feta & Prosciutto
Poached Pears with Tea & Vanilla
Banana Pistachio Ice Cream
Caramelized Bananas
Watermelon Sorbet
Ginger-Carrot Ice Pop
Cucumber Cooler
Cucumber Sorbet
Natural Fruit Mold
Shaved Fruit Ice
Kitchen Staples
Vegetable Stock
Chicken Stock
Seaweed-Mushroom Stock (kombu dashi)
Balsamic Vinegar & Oil Dressing
Garlic-Oil Dressing
Sesame Dressing
Chinese Spice Blend
Garlic-Infused Olive Oil
Sauerkraut
How to Roast and Purée a Pumpkin
Recipe Guide
Ingredient List and the Recipes that Use Them
Recommended Reading and References
General Index
Index of Recipes
Acknowledgments
About the Authors
Landmarks
Cover
Title Page
Table of Contents
Start of Content
Foreword
When I first met Dr. Jamie Koufman I was having a tough time, and by tough, I mean I felt like I was dying. I was waking up in the middle of the night gasping for air as my throat and vocal cords went into spasms caused by acid reflux. It was terrifying. I had had reflux before, but this was much worse than anything I had experienced.
I had seen ear, nose, and throat doctors, but they did not link my reflux to my other symptoms such as constant throat clearing, postnasal drip, and excessive morning throat phlegm. My voice was often hoarse, and my vocal cords looked like inflamed, frayed ropes—a significant professional disability for a television reporter. No doctor ever told me that the granulomas (growths) on my vocal cords were caused by reflux, too.
Dr. Koufman became my voice and reflux doctor, and she explained how my symptoms were all related to reflux. Thanks to her, I understand reflux and my voice is fine now.
Dr. Koufman taught me a lot about respiratory reflux. I read her journal articles and listened as she explained about the different stages of reflux and about the many different conditions that are caused by acid reflux. Dr. Koufman is way ahead of her time—the medical mainstream still does not understand that reflux is much more than just heartburn and indigestion. So, Dr. Koufman’s new term, respiratory reflux, encompasses the myriad aspects of acid reflux that affect the respiratory tract.
As medical professionals and the public begin to understand the full range of respiratory reflux, the question will become: So what do I do now, especially if I don’t want to take acid-blocking drugs forever?
Dr. Koufman’s Acid Reflux Diet is the answer. The recipes that Dr. Koufman, Sonia Huang, and Chef Philip Gelb have created are not just tasty, they will also help you conquer your acid reflux and ease your respiratory symptoms, and, as an added bonus, they are heart healthy, too. I know because I’ve tried them.
I have been telling viewers about acid reflux, including respiratory reflux, ever since I became Dr. Koufman’s patient. Millions of Americans are taking medications they don’t need and suffering from symptoms they shouldn’t have. Indeed, as Dr. Koufman puts it, the fix is a healthy diet and lifestyle that is lean, clean, green, and alkaline.
It’s all here in Dr. Koufman’s Acid Reflux Diet. Try this diet. You will enjoy it—and you’ll feel better too!
Dr. Max Gomez, Medical Correspondent CBS TV
PREFACE
When Mother Cooked–Redux
Born in 1947, I am a prime-time Baby Boomer, and the world has dramatically changed in my lifetime. There were two billion people on the planet in 1950, and now there are over seven billion. As the population has grown, so too has the food industry. Much of the food we eat today is not the same as it was just 50 years ago, and the changes have resulted in widespread, often life-threatening diseases such as obesity, diabetes, asthma, heart disease, and acid reflux.¹-⁵
When I was a child, my mother had dinner on the table promptly at 6 o’clock every night. Once a month we went out to eat at a steakhouse or a Chinese restaurant. All the food we consumed was local. We actually knew the man who supplied our chickens, and we got corn on the cob in late July or August when it ripened on the farm two miles from our house.
In those days, there was no such thing as fast food, no soda machines, and no Food and Drug Administration (FDA)–approved list of Generally Recognized as Safe
(GRAS) food additives.¹,⁶-⁸ Wouldn’t it be nice if we could go back to that earlier time and eat the way we did before food changed so much for the worse?
I have spent my career as a physician and scientist focused on the problem of acid reflux. With the 2010 publication of Dropping Acid: The Reflux Diet Cookbook & Cure,¹ the floodgates opened in my practice—I suspect because of the three words reflux, diet, and cure. That book is still the most popular book on acid reflux. Since its publication, I have continued to learn about healthy eating, and almost everything that I know about reflux and nutrition I have learned from my reflux patients.
Dropping Acid: The Reflux Diet Cookbook & Cure will help you conquer reflux through healthy diet and lifestyle. But if that book has one flaw, it is that it assumes the maintenance phase is intuitive: just avoid trigger foods and eat healthy. Dr. Koufman’s Acid Reflux Diet is its companion book designed for the long haul. This is intended to be a longevity diet that is demanding and assumes that you are willing to make changes in what you eat and when you eat it.
When Sonia Huang, my outstanding physician assistant, suggested that we write a cookbook, I seized the opportunity. As Sonia and I worked with reflux patients individually to establish dietary health, we often observed a transformation that included weight loss and collateral disease control. In many cases, patients were able to come off their cholesterol and diabetes medications.
Sonia was the stimulus for our collaboration with her friend Chef Philip. I wrote the medical and dietary sections of this book, and Sonia and Chef Philip developed a range of delicious new recipes, most of which are vegan and gluten-free. Together, in this book we offer a new and healthier approach to eating.
Jamie Koufman, New York, October 2015
What You Eat Is Eating You
CHAPTER 1
How Do I Know if I Have Reflux?
In 1987, I developed the Reflux Symptom Index (RSI), and it has stood the test of time as a reliable clinical tool.⁹-¹¹ Today, it is used by physicians around the world.
Before turning the page, take the RSI quiz below and add up your score. Many people have silent acid reflux
and don’t know it. See if you do.
The Reflux Symptom Index (RSI)
How do the following affect you? 0 = No Problem 5 = Severe Problem
There is no one number that proves you have reflux. You can have reflux even if your score is low. If your score is 15 or greater, you have a 90 percent chance of having reflux.¹
CHAPTER 2
Reflux and Longevity
Since the 1960s, artificial food, hazardous chemicals, trans fats, high-fructose corn syrup, hybridized and genetically modified foods, toxic preservatives and other additives have caused the most prevalent and preventable diseases of our time. The unhealthy American diet is responsible for epidemics of obesity, diabetes, heart disease, osteoporosis, asthma, sleep apnea, acid reflux, and esophageal cancer.¹-⁵,⁸
Reflux-related diseases affect at least half of Americans. Since the 1970s, the prevalence of reflux disease has increased 400 percent, and reflux-caused esophageal cancer has increased more than 850 percent; in terms of incidence, it has become America’s fastest growing cancer.⁸
In just 40 years, the acid reflux epidemic has occurred despite more than $1.5 trillion spent on medical surveillance procedures, such as endoscopy, and widespread use of acid-suppressive medications, the most notable being proton pump inhibitors (PPIs). Although they seldom control reflux, we spend $15 billion a year on PPIs alone.
The impact of the Western diet is now global, and where the Western diet goes, a reflux epidemic follows. Interestingly, the rise in reflux disease directly parallels the arc of soft drink consumption. However, while the relationship between sugary soft drinks and obesity and diabetes is in the news, another negative impact of soft drinks on our health is being ignored.
Acids—most commonly citric, phosphoric, and ascorbic, often just labeled as vitamin C—are the main preservatives in almost everything in a bottle or can.¹ Today, fruit juices, vitamin waters, energy drinks, and soft drinks all have the same acidity as stomach acid, and this causes serious problems for people with reflux. In fact, these products are the actual cause of reflux for many people.
Mandated by the FDA in 1973 following an outbreak of food poisoning, acid became the main preservative in almost every bottled and canned beverage.¹ While excessive dietary acid plays a major role in reflux disease, it may also be a factor in osteoporosis and osteopenia (bone loss) in women and prostate health in men, and it may even play a role in cancer prognosis.
Thankfully, there is good news. We can take control of our lives and restore our health. By acting responsibly and addressing dietary and lifestyle issues, we can not only beat acid reflux but reverse other serious diseases such as obesity, asthma, sleep apnea, and diabetes.
This book is about how my patients have successfully done just that. It is about weight loss, health maintenance, and disease prevention. Dr. Koufman’s Acid Reflux Diet is the never-need-to-diet-again diet.
For 35 years, reflux, particularly respiratory reflux—acid reflux that affects the nose, sinuses, throat, vocal cords, trachea, bronchi, and lungs—has been the focus of my work as a practicing physician, scientist, and researcher.¹, ⁸-³² Throughout that time, I have been troubled by mainstream medicine’s failure to understand reflux disease, and particularly the notion that pills and surgical procedures are the answer.
Physicians don’t always recognize that personal responsibility is a patient’s option. The belief, shared by doctors and patients, appears to be that patients are noncompliant and unwilling to change. Just give me a pill, demands the patient, or better yet, a surgical procedure to end my reflux. But patients need help understanding that unhealthy lifestyles cause disease and that change is possible.
The emphasis of Dropping Acid: The Reflux Diet Cookbook & Cure is the reflux detox, the induction phase of the reflux diet, which allows most people to gain control of reflux disease. The detox phase is both strict and restrictive, a two-week diet that is intended to make a big difference.¹,⁸ I may have mistakenly assumed that the maintenance phase was obvious—just eat a healthy diet—but how to define healthy has changed.
In recent years, a consumer-led