IPH, Celiac Disease and Gerd

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These naturally Gluten Free Mediterranean-inspired stuffed peppers bring comforting flavours, vibrant colours and wholesome ingredients to your table whilst being easy on GERD

The combination of the Instant Pot and air fryer in this recipe streamlines the cooking process while enhancing flavour and efficiency. The Instant Pot’s pot-in-pot method partially cooks the rice quickly and evenly, avoiding undercooked grains and eliminating the dreaded burn notice. At the same time, the air fryer caramelizes the leek and browns the sausage to perfection, adding layers of flavour and texture while minimizing clean up. Together, these appliances save time, reduce stovetop hassle, and elevate the dish, delivering a flavourful, beautifully cooked meal with ease

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Instructions:

For the Peppers:

• 4 large bell peppers (red, yellow, or orange for sweetness)

For the Filling:

• 3 sausages (Gluten Free if needed) skinned and crumbled (half for air frying, half uncooked for rice mixture)
• 150g paella rice (or arborio rice)
• 1 small leek, whole, trimmed, and outer leaf discarded after air frying
• 1 small carrot, grated
• 4-5 sun-dried tomatoes, finely chopped
• 1/2 tsp bicarbonate of soda (to offset acidity)
• 1 tbsp fresh parsley, chopped
• 1 tsp fresh thyme, chopped
• 1 tsp dried oregano
• 1/2 tsp Badia Complete Seasoning
• 300ml light chicken or vegetable stock (for the rice mixture)

For the Pot-in-Pot Instant Pot Setup:

• 1 cup water (for steaming in the Instant Pot)

Optional Sides:

• Sesame Asparagus:
  • 10-12 asparagus spears
  • 1 tsp sesame oil
  • 1 tsp sesame seeds
  • Pinch of salt
• Steamed Green Beans:
  • 200g green beans
  • Lightly salted

Method:

1. Prepare the Leek and Sausage:
   • Trim and clean the leek, keeping it whole.
   • Discard any tough outer leaves.
   • Place the leek and half of the crumbled sausage in the air fryer basket.
   • Air fry at 180°C (350°F) for 10-12 minutes, turning the leek halfway through:
     • The leek should soften and caramelize. (It may even look burnt! don’t worry – remove the burnt outer leaves – the leek will have steamed inside to perfection)
     • The sausage should brown evenly.
   • Once cooled:
     • Chop the leek into small pieces.
     • Set both the leek and sausage aside.
2. Prepare the Filling in the Instant Pot (Pot-in-Pot):
   • In a large mixing bowl, combine:
     • The remaining uncooked sausage (crumbled).
     • Paella rice (150g).
     • Grated carrot.
     • Chopped sun-dried tomatoes.
     • Parsley, thyme, oregano, and seasoning.
     • 300ml of light chicken or vegetable stock.
   • Add 1 cup of water to the Instant Pot’s base and place a trivet inside.
   • Transfer the filling mixture into an Instant Pot-safe container, cover with foil or a lid, and place on the trivet.
   • Pressure cook on high for 3 minutes, followed by a 5-minute natural pressure release (NPR).
3. Combine Ingredients:
   • Once the Instant Pot is done:
     • Remove the rice mixture.
     • Stir in the chopped air-fried leek and browned sausage.
4. Prepare the Peppers:
   • Cut the tops off the peppers and remove the seeds and membranes.
   • Coat with a little oil & season
5. Stuff the Peppers:
   • Fill each pepper with the sausage and rice mixture:
     • Pack well but loosely.
6. Prepare the Air Fryer Setup:
   • Remove the air fryer trivet to allow the peppers to sit in the liquid.
   • Place the stuffed peppers upright in the air fryer basket.
   • Use a skewer or fork to make a few small holes in the bottom of each pepper:
     • This helps the peppers absorb the cooking liquid.
   • Pour 150ml of stock into the stuffed peppers and the air fryer basket beneath the peppers.
7. Bake the Peppers:
   • Place the pepper tops on the peppers
   • Set the air fryer to Bake mode at 165°C (330°F).
   • Cook for approximately 30 minutes, or until:
     • The peppers are tender.
     • The filling is fully cooked.
8. Serve:
   • Carefully remove the peppers from the air fryer.
   • Garnish with fresh parsley.
   • Serve warm with your choice of sides, such as sesame asparagus or steamed green beans.

Tip: Make some foil rings to help the peppers stand up whilst cooking in the Air fryer

Health Insights:

• Bell Peppers:
  • A rich source of Vitamin C, supporting immune health and collagen production for healthy skin and joints.
  • High in antioxidants like beta-carotene, which help combat oxidative stress.
• Leek:
  • Contains prebiotics that support a healthy gut microbiome, essential for digestion and immune function.
  • Provides a good amount of Vitamin K, important for bone health and blood clotting.
• Carrot:
  • Packed with beta-carotene, which the body converts to Vitamin A for vision and skin health.
  • High in fibre, promoting digestive health and satiety.
• Olive Oil:
  • A source of heart-healthy monounsaturated fats, which can reduce inflammation and improve cholesterol levels.
  • Contains polyphenols, antioxidants linked to reduced risks of chronic diseases.
• Bicarbonate of Soda:
  • Helps neutralize acidity, making this dish gentler on digestion for individuals managing GERD.
• Sausage (Choose Lean, GERD-Friendly Options):
  • A source of protein, which helps maintain muscle mass and keeps you feeling full longer.
  • Opting for lean or reduced-fat varieties reduces overall fat content, which can trigger reflux.
• Parsley:
  • Rich in Vitamin C and flavonoids, which can support immune function and fight inflammation.
  • A natural breath freshener, which can be a bonus when cooking with garlic or onions.
• Oregano:
  • Contains compounds like thymol and carvacrol, which have antimicrobial properties.
  • Traditionally used to support respiratory health and digestion.
• Asparagus:
  • High in folate, a B-vitamin essential for DNA repair and cell growth.
  • Acts as a natural diuretic, helping to reduce water retention and bloating.
• Green Beans:
  • Low in calories and high in vitamins like Vitamin A and C, supporting overall health.
  • Provide manganese, important for bone health and metabolism.

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GERD-Friendly Notes:

Rice: A neutral base that’s easy on the stomach and helps absorb any excess acidity in the meal.

Carrots & Leeks: Both are mild, non-acidic vegetables ideal for soothing the digestive system.

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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!