3 delicious recipes that could help you avoid heartburn

Being prone to heartburn doesn’t mean you can't eat well – and these tasty midweek meals are designed to steer clear of foods that can set it off

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If you suffer from heartburn, you'll know all too well that certain types of food can mean trouble.

Experience may tell you that it's best to avoid alcohol, garlic, citrus fruits, hot spices, greasy foods and tomatoes, which are all known triggers for this uncomfortable condition. Everyone's different, and if you find that a certain food makes your symptoms worse, it's worth giving it a miss for a while and see if things improve.

But avoiding heartburn doesn’t have to mean avoiding tasty food, and we think you're going to love trying these easy midweek dinners. All three recipes are carefully crafted to cut out common dietary triggers, yet are still packed with flavour and goodness.

If you do find yourself affected by the discomfort of heartburn in the future, Rennie* is there to help soothe the symptoms. It works by neutralising stomach acid and is easily available from your pharmacist.

Ginger chicken with satay sauce

This is packed with flavour without being too spicy

Serves: 6 Prep time: 15 mins, plus marinating and chilling for 4-6 hours Cooking time: 12 mins Skill level: Easy

  • 2-3 tbsp crushed fresh ginger

  • 3 tbsp sesame oil

  • ½ tsp soy sauce

  • 675g skinless chicken breast, chopped

  • 4 tbsp smooth peanut butter

  • 6 tbsp fresh chicken stock

  • Pinch of salt

  • 15g fresh coriander leaves, plus extra, chopped, to garnish

  • 50ml olive oil

  • Noodles, to serve

1 Mix together the crushed ginger, sesame oil and soy sauce in a bowl and add the chopped chicken breast, turning to make sure it's fully coated. Place in the fridge, covered, for around 4-6 hours to marinate.

2 Meanwhile, in a food processor whiz together the peanut butter, chicken stock, salt and coriander until smooth. Chill until ready to use.

3 When you're ready to cook the chicken, heat a large frying pan with a little olive oil. Add the chicken and cook on both sides for 7-12 minutes until completely cooked through.

4 Meanwhile, cook the noodles according to pack instructions. Heat the sauce through, add the cooked chicken and serve on a bed of noodles, garnished with the chopped coriander.

Pan-fried herby fish

While fresh garlic is often a trigger for heartburn, swapping to dried can make all the difference

Serves: 2 Prep time: 10 mins Cooking time: 15 mins Skill level: Easy

  • 1 tbsp olive oil

  • 2 skin-on firm white fish fillets, such as cod, haddock or pollock

  • 1 tbsp dried garlic

  • 1 tsp coriander seeds, crushed

  • 1 tbsp chopped fresh thyme leaves, or herbs of your choice

  • New potatoes and rocket leaves to serve

1 Heat a griddle or non-stick frying pan and add a little olive oil. Add the dried garlic and crushed coriander seeds and fry for 5 mins until fragrant and golden.

2 Add the fish, skin-side down, to the pan and cook for about 5 mins, then turn over and cook for a further 5 mins until cooked through, opaque and the flesh flakes. Serve the fish on a bed of rocket leaves accompanied by warm new potatoes.

Low-fat beef and mushroom stroganoff

Using low-fat sour cream helps keep fat content low

Serves: 4 Prep time: 10 mins Cooking time: 12 mins Skill level: Easy

  • 250ml low-fat sour cream

  • 1 tbsp plain flour

  • 3 tbsp beef stock

  • ½ tsp fresh chopped thyme leaves

  • 450g sirloin steak

  • 2 tbsp vegetable oil

  • 250g sliced mushrooms

  • 150ml water

  • Mashed potato, to serve

1 In a large bowl, mix together the sour cream, flour, beef stock and thyme.

2 Cut the sirloin steak into strips. Heat a large pan and add a little vegetable oil. Add the mushrooms and fry for 3 minutes, then remove and set aside in a bowl.

3 Add the steak strips to the pan, reducing the heat slightly. Cook for 2-4 mins depending on the thickness of the strips, then remove and set aside.

4 Add the water to the pan and bring to a boil. Add the sour cream mixture, mushrooms and beef and heat until the mixture thickens, stirring occasionally.

5 Meanwhile, cook the noodles according to the pack instructions. Serve the stroganoff alongside mashed potato.

*Rennie Peppermint - always read the label. If symptoms are severe or prolonged, you should consult a doctor or pharmacist. If you are pregnant, medicines can affect the unborn baby. Always talk to your doctor or pharmacist before taking any medicine during pregnancy.

Jessica Dady
Food Editor

Jessica Dady is Food Editor at GoodtoKnow and has over 11 years of experience as a digital editor, specialising in all things food, recipes, and SEO. From the must-buy seasonal food hampers and advent calendars for Christmas to the family-friendly air fryers that’ll make dinner time a breeze, Jessica loves trying and testing various food products to find the best of the best for the busy parents among us. Over the years of working with GoodtoKnow, Jessica has had the privilege of working alongside Future’s Test Kitchen to create exclusive videos - as well as writing, testing, and shooting her own recipes. When she’s not embracing the great outdoors with her family at the weekends, Jessica enjoys baking up a storm in the kitchen with her favourite bakes being chocolate chip cookies, cupcakes, and a tray of gooey chocolate brownies