When you’ve got to eliminate spicy foods, but want a flavorful dip, you can’t go wrong with this black bean hummus! It’s got all sorts of low acid ingredients that add to its flavor profile, texture and even color!
The Scary Truth about Acid Reflux – My Story
Let’s face it, we’ve all got challenges to face whether we like it or not. As a dietitian, I eat mostly plant-based, not highly processed but do admit to a tendency to down two lattes in a day, not to mention gum chewing and a highly stressful lifestyle. Which brings me to my sad news – I’ve got Acid Reflux and the symptoms extend beyond indigestion or a burning throat. So yes, it can even happen to a relatively healthy gal!
I started feeling slightly short of breath after eating my late afternoon snack and was curious as to why. I am by no means overweight and I don’t have asthma. {Warning sign, this could be a sign acid reflux.} And one day I felt my throat spasm as if I were being choked. Crazy, huh?! I was panicked of course and couldn’t shake it off, albeit it temporary, but it happened two days later the same sensation and I thought well something’s wrong and I booked an appointment with a psychologist, thinking I might be exhibiting stress-related anxiety attacks.
But then, I started feeling a burning in my throat and that “lump in the throat” feeling. Not good. I figured it was acid reflux, so to be sure I booked an ENT appt. and cringing at the idea of a camera through the nose (I finally succumbed) and was diagnosed with an inflamed esophagus due to acid reflux.
Scary, Huh? But there is a light at the end of the tunnel.
I get to develop new recipes that will benefit myself
and others with acid reflux. So keep reading…
And now it brings me to my last point, I was finding even foods like hummus seemed to be sticking to my throat. As it was explained to me, my throat is inflamed and thus it can get irritated with certain foods creating a “sensation” of foods sticking. Great! Now what’s a nutritionally-savvy girl to do?! I am now on a soft diet, trying to heal my esophagus so I can start truly following ACID-WATCHERS DIET. This book has lots of good information, helpful tools, case-studies and recipes to boot. And they all sound delish.
I am carefully compiling my lists and methods of food preparations. And although right now (even though I’ve tasted the delight of my acid reflux-friendly bean hummus, my throat felt uncomfortable from the thick texture). But the great news is that my kids love it!! So I made it again (for them) and look forward to enjoying it when my throat less inflamed.
Black Bean Hummus – Suitable for Those on a Low Acid Diet
There are quite a few recipes for bean dips that include spices/foods like chili and red pepper for that flavor and good “burn”, but when your throat is literally burning from issues of reflux, you want to avoid that burn at all costs as much as possible. So to get flavor, I used olives and cilantro, both suitable for a low acid diet and I literally treated my dip like a hummus, using the black beans (in place of chickpea), soaked cashews and olive oil to get that “tahini” deal and my seasoners – olives for saltiness and cilantro for a punch. And my twin 9 year olds literally ate it all up. Seriously they finished have the container and asked me to put the remainder in their lunch box with some crackers.
So you wanna see what basically went in it. Here’s a view from the processor:
And if you like this Black Bean and Olive Hummus (scroll down for the recipe), check out my new cookbook! Details at bottom of the post.
The Recipe — Black Bean Dip with Olives and Cilantro
Now it’s simply a matter of add and puree in the processor. Such a quick, simple recipe. And I think it turned out well.
Black Bean Dip with Olives and Cilantro
Ingredients
- 1 can drained rinsed black beans
- 3-4 Tablespoons soaked Cashews
- 2 Tablespoons olive oil
- 1 handful of cilantro
- 9-10 pitted black olives
Instructions
- Puree all ingredients in your food processor until smooth and creamy.
- Garnish with olives and cilantro.
- Enjoy with your favorite crisp or chip.
My New Cookbook is On Amazon!
I’ve got 50 new low-acid recipes in my latest book The Healthy Alkaline Diet Guide. Click here to order: https://amzn.to/2ZItARf
Note: While it’s true you will need to watch out for lemons (citrus), garlic and certain other trigger foods, many of the recipes in my new book can easily be modified (like this one) by simply omitting the ingredient or replacing (i.e. replace lemon juice with ground Sumac or lemon zest to taste).
12 Responses
I hate olives, can I leave them out? Would I need to add salt? Thanks.
Yes, how about capers instead? or just eliminate and see what you think.
I don’t like capers either, so I will just make it without either of those. I wish I did like olives. Thanks!
On an afterthought I realized you might not like capers either. Perhaps flavor with a bit of Sumac seasoning for some tanginess. But perhaps with just the cilantro it may be tasty enough. Let me know what you think.
Thanks for the post I will be sure to keep up with your platform. My daughter suffers and trying to find options for her is stressful
Your welcome Doris. What I can impart for her is that “stress” sadly makes things worse – you can be doing / eating everything ‘right’ and that stress alone can trigger reflux. This is another post with good info for her: https://nutrisavvyhealth.com/6-gerd-diet-mistakes-to-avoid/
Q: How old is your daughter?
I’ll be building my site with more info and recipes – in progress of resourcing and creating for healing and managing Acid Reflux. Thanks for visiting (and keeping up with my platform). I also post on IG: laurenoconnor.rd
was wondering if you made that site you mentioned yet..so hard to find good AWD recipes as I am plant/starch based
Thanks for stopping by. This site is being adjusted to include specific AWD recipes. If you look at menu bar under Recipes – click – I have compiled some and will continue to add there.
I just stumbled on Pam Fox’s stuff and it looks like she just put out a recipe book: https://www.amazon.com/Planti-Reflux-recipes-common-triggering-ingredients-ebook/dp/B089D9S9KC
Hi Rachel. My new book is on amazon. So excited! It has quite a few low-acid recipes in it. Check it out here: https://amzn.to/2ZItARf
Why are you using olive oil? My ENT specialist gave me a list of what not to eat and olive oil is not to be used nor is lemon.
Hi Vivienne, Everyone is different – not all foods affect everyone with GERD in the same way. Yes, there are common trigger foods and lemon is something I avoided for awhile. I was eventually able to add it back in – slowly and only use a little when I do – and once my symptoms and throat swelling had cleared. Olive oil was and continues to be fine for me. If avoiding olive oil works for you, great! Eventually, perhaps see if you can add it back in when you start reintroducing foods, as it is a very healthy oil, particularly EVOO with all its polyphenols – anti-inflammatory, antioxidant nutrients – in addition to heart-healthy MUFAs. Though I can understand how EVOO can have a strong kick that can hit the throat — especially when you are in the thick of painful LPR symptoms.