IPH, Celiac Disease and Gerd

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It’s a Gluten-Free, GERD-Friendly, Italian Baked Potato!… Sort Of!? Italian…ish?!

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Gluten-Free and GERD-Friendly Recipes

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Italian-Style Baked Potato with “Not-Tomato” Bean Sauce

Ingredients: (based on 2 people)

Approximately. 580 kcal per serving.

Ingredients:

• 2 large baked potatoes (~300g each)
• 1 fresh yellow bell pepper, chopped
• 1 jarred red bell pepper, chopped
• 1 small leek, finely chopped
• 1/4 jar of artichoke hearts (~60g), chopped, plus some of the oil
• 1 can of cannellini beans (400g), with liquid reserved
• 2 teaspoons olive oil
• 1 small aubergine, halved and pierced a couple of times
• 2 teaspoons oregano
• 1 teaspoon basil
• 2 tablespoons Tahini
• 1 teaspoon sweet paprika
• 1 teaspoon of complete seasoning
• Fresh parsley for garnish

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Instructions:

1. Roast the Aubergine:
   • Preheat your air fryer to 205°C (400°F).
   • Pierce the skin of the aubergine a couple of times and place it in the air fryer. Roast for 35 minutes until the flesh is soft and creamy.
2. Cook the Potatoes:
   • While the aubergine is roasting, place the potatoes in the Instant Pot on a trivet with 1 cup of water. Cook on High Pressure for 20 minutes (time may vary depending on the size of the potatoes). Let the pressure out after 5-10 mins. (check the pots)
3. Prepare the Sauce:
   • In a pan over medium heat, heat 2 teaspoons of olive oil and add the chopped leek. Sweat the leek until softened.
   • Add the chopped yellow bell pepper and continue to cook until it softens.
   • Add the oregano, basil, sweet paprika, and complete seasoning, stirring to combine.
   • Stir in the chopped artichoke hearts with a little of the oil from the jar and cook for another 10 minutes.
   • Add the liquid from the cannellini beans and a quarter of the beans. Cook for 5 minutes, allowing the flavors to meld.
4. Blend the Sauce:
   • Once the aubergine is roasted, remove the skin and chop the flesh. Add it to the pan.
   • Add the Tahini and stir in.
   • Use a stick blender or smoothie maker to blitz the mixture until smooth and creamy.
   • Return the blended mixture to the pan, add the remaining cannellini beans, and add a little water to rinse out the can and thin the sauce slightly. Continue cooking until the sauce reduces to your desired thickness.
5. Crisp the Potatoes:
   • Once the potatoes are done in the Instant Pot, halve them and lightly spray them with oil. Season with complete seasoning or salt and pepper.
   • Place the potato halves in the air fryer and cook at 205°C (400°F) for 15 minutes until the skins are crispy.
6. Serve:
   • Spoon the “not-tomato” bean sauce generously over the crispy potato halves.
   • Garnish with fresh parsley and serve hot.

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Health Tips:

• Cannellini beans are high in fibre and protein, supporting heart and digestive health.
• Bell peppers provide vitamin C and antioxidants, cooking them makes them gentler for GERD.
• Artichokes add a savoury depth and are known for their digestive benefits.
• Aubergine is low in calories and adds a rich, creamy texture to the sauce, providing potassium and antioxidants for overall health.

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Why not try some of my other delicious recipes & videos by clicking here, and explore more insights about health, diet, and well-being in my blog posts!

Don’t forget to visit the rest of my website for helpful tips on managing GERD, gluten-free meals, and maintaining overall wellness.

You can also find links to some of my personal stories and health journey, offering a deeper connection between food and healing

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Just the Start!

These recipes are just the start of your journey to healthier, more enjoyable meals that fit your lifestyle and dietary needs. Whether you’re dealing with Celiac Disease, GERD, or just looking for some nutritious meal ideas, I hope these recipes inspire you to get creative in the kitchen. Remember, eating well doesn’t have to be boring or complicated—it can be delicious and satisfying too!

Overtime I will be adding more recipes, putting links, shopping lists, add videos and tailored for different needs Please bear with me … it’s a work in progress!

If you try any of these recipes, I’d love to hear how they turned out! Feel free to share your thoughts or any tweaks you made to suit your taste. Happy cooking!