Dropping Acid: The Reflux Diet Cookbook & Cure | Blog

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The Good Egg: Omelets for Acid Reflux

Good ‘ole (chicken) eggs. I love them. They’re a delicacy and there are a lot of different things that a creative cook can do with eggs for the refluxer. Meanwhile, if you exclude the small, but high-fat yolks, what’s left are egg whites, one of the best sources of protein. But alas, egg whites aren’t as tasty as whole eggs. What to do?

By the way, there is not all that much fat (about 5 grams) in a yummy egg yolk. And eggs are pretty well tolerated by most people with reflux. It’s often the eggs’ partners in breakfast crime – butter, bacon, sausage, hash browns – that cause problems. So what’s an egg lover to do?  I’ll address that in a moment.

Jumbo eggs have a lot more egg white than "large" or "extra large" eggs.

Note: Eggs come in different sizes, large, extra large, and jumbo. Assuming that they are about the same price as all the others, buy the jumbo eggs. Here’s why. The yolks are very close to the same size in all of the different size eggs. So when you purchase jumbo eggs, you are getting a lot of extra egg white for free.

Jumbo and "large" eggs have about the same size yolks.

Getting back to the idea of the versatility of eggs, they keep well in the refrigerator for weeks; and egg dishes are a great time-saving dish, as eggs can cook very quickly; and, they are good both cold and hot. With a couple of admonitions and tricks, this author believes that eggs are a great food for people on a reflux diet. Mind you, this is for people on the Maintenance Reflux Diet, not the Induction (“detox”) Diet.

How to Make a Reflux Friendly Omelet

Start with three jumbo eggs. You will throw away two of the three yolks, using one yolk. This won’t significantly compromise the favor of the omelet, but it does improve the flavor over the traditional-for-reflux egg white omelet. One yolk make a delicious, good-for-the-refluxer, low-fat (not no-fat) breakfast item. In other words, your omelet can be made with all egg whites, but it isn’t as tasty. This is an example of low-fat-not-no-fat cooking with the Dropping Acid: The Reflux Diet Cookbook & Cure.

Get everything ready and close-by before you start.

Here are the ingredients and technique for making a great three-egg omelet: I set out everything I need in about three seconds, and you should too before starting to cook. You’ll need: (1) a non-sick omelet pan, (2) plastic spatula, (3) regular dinner fork, (4) paper towels, (5) a paper plate or two, (6) salt, and (7) Pam spray all within an arm’s reach of your stove  top. (I have a great pot rack that I love; about everything I need to cook is up there.) And don’t forget a preferred omelet filling. I saved a little bit of lobster salad from my dinner last night for my Sunday morning omelet, today … yum. You don’t need much more than a couple of tablespoons of filling for an individual omelet.

To start, turn the heat on medium-high, and then when the pan is hot, spray with the Pam. Alternately, you can use a small amount (1/2 tsp.) of butter. The 3 jumbo eggs are on a paper plate with the knife and spatula. Over the heated pan, strike the top of each egg sharply with the knife so that there are no fragments of shell; then, separate the egg yolks and throw two of them away, on the paper plate. Chef Bauer shows how to separate egg yolks on YouTube.

When you’ve got all three eggs (with the one yolk) in the pan cooking, lightly scramble with a fork. Cook the eggs most of the way through, adding some salt to taste, and then add the omelet filling. Lastly,.

fold the omelet; let it brown on one side; then, flip and serve. You may want to make one omelet like this for each person whom you are serving. My lobster omelet was so good that my kitten wanted some.

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3 Comments

  1. Interesting article. I have a friend who had been struggling with her diet in dealing with acid reflux disease. i’m pretty sure this information can benefit her.

  2. Would the omelette recipe detailed above be acceptable on the induction diet or is it egg whites only?
    Also, I usually have one poached egg in the morning with some steamed vegetables. Would this be acceptable on either the induction or maintenance phase of the diet?

    • The recipe above is intended for the Maintenance diet. Eggs should be left out of the Induction diet. However, your dish of poached eggs and steamed vegetables sounds like a great option for the the Maintenance diet.

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