Savor the Season: Delicious and Reflux-Friendy Holiday Dishes

Written By Molly Pelletier

The holidays are a time for delicious food and gathering with loved ones, but for those managing GERD, traditional holiday dishes can often lead to uncomfortable symptoms. Thankfully, there are options that allow you to enjoy the festive flavors without the risk of reflux! Here, I’ll highlight one of my favorite GERD-friendly dishes and offer a few other options to complete your Thanksgiving menu.

Sweet Potato & Goat Cheese Autumn Salad with Reflux-Friendly Fig Dressing

This autumn salad brings together roasted sweet potatoes, tangy goat cheese, and pomegranate seeds, all dressed in a reflux-friendly fig dressing that skips vinegar, making it a safer choice for those managing reflux. With its bright flavors and nourishing ingredients, this salad fits right in on your holiday table and supports gut health with every bite.

Not only is this salad festive, but it’s also packed with ingredients that are gentle for digestion and won’t bring discomfort. Sweet potatoes provide complex carbohydrates and fiber, which support gut health, while thyme and za'atar add rich flavor without relying on acidic or spicy elements.

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Salad:

Ingredients (Servings: 10-12)

  • 16 oz container of mixed greens

  • 1-2 medium sweet potatoes, diced

  • 4 oz goat cheese, crumbled

  • 1 cup chopped pistachios (or walnuts/pumpkin seeds)

  • ¾ cup pomegranate seeds

  • 1 tbsp olive oil

  • ½ tsp za'atar seasoning

  • ½ tsp dried thyme

Fig Dressing:

  • ¼ cup extra virgin olive oil

  • 2 tbsp pomegranate or cranberry juice

  • ¼ cup fig preserves or jam

  • 1 tsp za'atar

  • ½ tsp dried thyme

  • ¼ tsp salt

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Instructions

1. Roast the Sweet Potatoes: Preheat the oven to 400°F. Toss diced sweet potatoes with olive oil, za'atar, thyme, and salt. Spread them on a parchment-lined baking sheet, roasting for 25-30 minutes, and flipping every 7-10 minutes until golden and soft. Let cool.

2. Assemble the Salad: Combine greens, roasted sweet potatoes, most of the goat cheese, pistachios, and pomegranate seeds.

3. Prepare the Dressing: Mix all dressing ingredients thoroughly in a small bowl or blend until smooth. For those who tolerate it, ¼ cup balsamic vinegar can be added for extra flavor.

4. Serve: Drizzle dressing over the salad just before serving and sprinkle with the remaining goat cheese.

5. Enjoy!

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More Reflux-Friendly Thanksgiving Recipes

Alongside the vibrant autumn salad, consider these FLORA App GERD-friendly recipes to complete your Thanksgiving spread:

Roasted Kabocha Squash with Maple Tahini Drizzle: This warm and inviting squash dish brings together roasted kabocha with the subtle sweetness of maple syrup and a hint of cinnamon. Topped with pomegranate seeds, roasted pumpkin seeds, and a creamy maple tahini drizzle, it’s a beautifully colorful addition to your Thanksgiving table and a flavorful, GERD-friendly option.

Pecan-Crusted Salmon: This dish features a delectable pecan and herb crust with a hint of honey sweetness, perfect for those wanting a lighter, reflux-friendly entrée that still feels indulgent. The crunchy topping complements the tender salmon beautifully, making it a favorite even among those who don’t usually opt for seafood.

Parmesan Roasted Carrots: Seasoned with thyme and sumac, these roasted carrots are topped with a light dusting of Parmesan, adding a savory depth without overloading on rich flavors. Low in FODMAPs, they offer a gentle side that’s easy on digestion while delivering that cozy, roasted vegetable appeal.

Click on each image to view the reflux-friendly recipe!

For more delicious and gut-friendly recipes, check out the FLORA app! Our collection of snacks and meals is designed to support your digestive health with hundreds of acid-reflux friendly recipes. With these recipes, you can enjoy Thanksgiving with confidence, knowing that your meal supports your digestive comfort!

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Written by Molly Pelletier, MS, RD, LDN | Molly Pelletier is a Registered Dietitian specializing in acid reflux/GERD/LPR/IBS and a leading voice in nutrition for acid reflux. Molly's background in nutrition science and her personal health journey with GERD culminated in the curation of FLORA Nutrition, where she shares evidence-based tools and strategies to help others recover from reflux and optimize their overall well-being. Follow Molly on Social Media @mollypelletier.rd on all platforms

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Blog co-created with FLORA Team Member & BS Nutrition, Marián Carzó

Molly Pelletier
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