Brussels Sprouts With Bacon And Juniper Berries
Medically reviewed by Christiana George Updated Date: June 8, 2023
We recently sorted out that we’re hosting Thanksgiving this year. Nothing big, just some friends over for a small gathering, but still, Thanksgiving! The most important meal of the year! Talk about performance pressure. But, I think I’m just going to take it one step at a time. I’ve already decided we’re spatchcocking, and besides the turkey, isn’t everything else just gravy from there?
Did you know, up until I met Chris, I’d never eaten turkey? Thanksgivings with my family were such non-events, I can’t at all recall what we used to do. Really, I have no clue, and I’m really racking my brain here. I don’t think my sister and I ever felt like we were missing out though, because you can’t really desire something you’ve never experienced. It meant a week off from school, and that was good enough for us.
When Chris and I started dating, Thanksgiving was always fraught with separation anxiety. We were young, barely into college, and the idea of being apart for FIVE WHOLE DAYS was unimaginable. Obviously, our relationship survived. But just barely. Just kidding. (Actually, the first winter break we spent apart, my family decided to take a month-long trip to China, where all communication was virtually impossible. I’m still mad at myself for spending so much time moping around feeling sorry for myself that I didn’t really get to enjoy the visit.)
Now that I’ve been through a couple real Thanksgivings, complete with turkey and pumpkin pie and the whole nine yards, I can confidently voice my day-of preferences: NO cranberry sauce, NO stuffing, LOTS of mashed potatoes and gravy, dark meat, two slices of pie, and more Brussels sprouts please!
You see, somewhere along the way, I discovered the wonder that is Brussels sprouts. I mean, it’s seen such a huge lift in popular opinion in recent years that I’m pretty sure we’re all Brussels sprouts converts. What’s not to love, when it’s served Momofuku-style, all tart and spicy and refreshing? And who could possibly resist the rendition I present to you this year, tossed with lots of bacon, garlic, thyme and a hint of juniper. Not I. Especially since it comes from the cookbook of another lauded chef, the great April Bloomfield.
Here’s what Bloomfield has to say:
“In this dish, each bite is different—in some you get a nutty, sweet nibble of garlic, in others you’ll fork a sprout along with a big piece of pancetta. The juniper comes through just now and again. You might eat a sprout and not get the juniper, and you might eat another and get the juniper. I kind of like that.”
I kind of like that too, April. This sentiment is echoed throughout the book actually, and I find it unusually wise. The trick is to include just enough of an ingredient to leave you wanting more, but not so much that it gets taken for granted.
One last thing before I leave you with the recipe. The use of juniper berries as an ingredient would ordinarily go against all my instincts. It’s, well, GIN after all, herbal and pungent and seemingly not compatible with any kind of food. But it shines here, in a big but small way, an undertone that just works. Please please please seek out the juniper berries.
BRUSSELS SPROUTS WITH BACON AND JUNIPER BERRIES
Adapted from A Girl and Her Pig
Serves 3 to 4 as a side
Ingredients:
- 1 lb. Brussels sprouts
- 4 Tbsp olive oil
- 4 large garlic cloves, sliced lengthwise
- 3 slices bacon
- 1 tsp Maldon salt
- pinches of red pepper flakes
- 2 juniper berries, smashed and finely chopped
- 1-1/2 tsp thyme leaves
- squeeze of lemon juice
Directions:
Trim the Brussels sprouts and slice them in half.
In a large saute pan, heat 3 Tbsp olive oil on medium-high until it ripples. Add the garlic and let the pieces turn golden brown on one side, then flip them over and repeat. Remove the garlic and set aside. They’ll burn quickly once browned, so act fast.
Turn the heat to medium and add the bacon. Let it cook fully, until the slices are crisp, then set them aside on a paper towel to drain.
Add the Brussels sprouts, cut side down, in one layer across the pan. Cook, using tongs or chopsticks to occasionally check the undersides, until the bottoms are golden brown. Flip and continue to cook until they’re at your desired level of doneness. This step will take about 10 minutes. Don’t rush it. Take this time to chop your bacon into bits.
Stir in the salt, pinches of red pepper, smashed junipers, and reserved garlic cloves. Remove the pan from the heat and stir in the thyme, another Tbsp of olive oil, the bacon pieces, and a nice big squeeze of lemon juice. Serve.
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Are Black Olives Acidic? Black Olives and Acid Reflux
When dealing with acid reflux, choosing the right foods can be critical. Black olives, commonly used in Mediterranean dishes and salads, often raise questions about their compatibility with an acid reflux-friendly diet. Are black olives acidic? Let’s dive into the facts and explore whether they are suitable for individuals managing acid reflux.
Are Black Olives Acidic or Alkaline?
Black olives are mildly acidic, with a pH ranging from 3.6 to 4.6, depending on how they are processed and preserved. Despite their acidity, they are generally considered safe for consumption in moderate amounts for most individuals, including those with acid reflux.
The preservation process, which often involves soaking olives in brine or vinegar, contributes to their acidity. However, once digested, black olives are thought to have a neutral to slightly alkaline effect on the body due to their rich mineral content, including magnesium and potassium.
Related to Read: Are Green Olives Acidic?
Acidic vs. Alkaline Foods and Acid Reflux
Acid reflux occurs when stomach acid flows back into the esophagus, causing discomfort and irritation. Choosing foods with alkaline properties can help neutralize excess stomach acid and soothe reflux symptoms. While black olives are not strongly alkaline, their nutritional profile provides several benefits for digestive health.
Author Tip: 7 Kinds of Foods to Avoid with GERD
Black Olives and Acid Reflux: Benefits
1. Rich in Healthy Fats
Black olives are a source of monounsaturated fats, which promote overall gut health. Unlike high-fat processed foods, these healthy fats do not typically trigger acid reflux when consumed in moderation.
2. High in Antioxidants
Black olives contain antioxidants like vitamin E and polyphenols. These compounds have anti-inflammatory properties that can protect the esophagus from irritation caused by acid reflux.
3. Good Source of Minerals
Minerals like magnesium and potassium in black olives help regulate stomach acid production, reducing the risk of reflux episodes.
4. Low in Calories
With approximately 35 calories per 10 olives, black olives are a low-calorie snack that won’t overload the stomach—a common trigger for acid reflux.
Potential Concerns with Black Olives
1. Sodium Content
Many black olives are cured or preserved in brine, which significantly increases their sodium content. High sodium intake can lead to water retention, bloating, and an increased risk of acid reflux. Opt for low-sodium or rinsed olives to reduce this risk.
2. Portion Control
Overeating black olives, like any food, can overload the stomach and increase the chances of acid reflux. Stick to moderate portions.
3. Processing Ingredients
Check for added ingredients like vinegar or spices, which can heighten acidity and potentially aggravate reflux symptoms.
How to Include Black Olives in an Acid Reflux-Friendly Diet?
- Choose Low-Sodium Options
Look for black olives labeled “low-sodium” or rinse regular olives to remove excess salt. - Pair with Alkaline Foods
Combine black olives with alkaline foods like leafy greens, cucumbers, or quinoa for a balanced meal. - Limit Processed Dishes
Avoid black olives in heavily processed dishes like pizza or nachos, as these may include high-fat and acidic ingredients that trigger reflux. - Monitor Your Reaction
Everyone’s body reacts differently. Start with small portions and observe how your body responds before making olives a regular part of your diet.
Author Tip: 7-Day Meal Plan For Gastritis
Black Olive Recipes for Acid Reflux
1. Mediterranean Black Olive Salad
Ingredients:
- 1 cup fresh spinach or arugula
- 10 sliced black olives (low sodium)
- 1/2 cup diced cucumbers
- 1 tbsp olive oil
- A pinch of salt and oregano
Instructions:
Combine all ingredients in a bowl. Toss with olive oil for a refreshing, reflux-friendly salad.
2. Black Olive Hummus
Ingredients:
- 1/2 cup black olives (rinsed)
- 1 cup cooked chickpeas
- 2 tbsp tahini
- 1 tbsp lemon juice
- 1 garlic clove (optional, depending on tolerance)
Instructions:
Blend all ingredients in a food processor until smooth. Serve with cucumber slices or whole-grain crackers
Scientific Evidence Supporting Black Olives and Acid Reflux
- Monounsaturated Fats and Digestion: Studies in the Journal of Gastrointestinal Health highlight that monounsaturated fats, such as those in black olives, improve digestion without exacerbating reflux.
- Anti-Inflammatory Benefits: Research in Nutrients (2021) emphasizes the role of polyphenols in reducing esophageal inflammation caused by reflux.
- Mineral Support: A study in the American Journal of Clinical Nutrition (2019) links magnesium and potassium intake to improved stomach acid regulation.
Final Thoughts
So, are black olives acidic? Yes, but only mildly. Their nutritional benefits, including healthy fats, antioxidants, and essential minerals, make them a potentially reflux-friendly food when consumed in moderation. By choosing low-sodium options and pairing them with alkaline foods, you can enjoy the rich flavor of black olives without aggravating acid reflux symptoms.
If you have specific dietary concerns, consult a healthcare professional or dietitian for personalized guidance. With mindful eating, black olives can be a flavorful and healthy addition to your diet.
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