Yotam Ottolenghi’s Soba with Eggplant and Mango
Medically reviewed by Christiana George Updated Date: June 8, 2023
On lazy evenings, when dinner is only an afterthought, my parents like to steam eggplant until it’s soft. Until it became a soggy pulp, it always seemed to me, whose eggplant taste had been diluted to the point of extinction. Needless to say, growing up, I dreaded the sight of the bamboo steamer. (Actually, that’s not true at all. I love the steamer. It’s my favorite kitchen “utensil” because it makes possible the steaming of pork buns and sticky rice and eggs. But the steamer figured largely in bland suppers, so I was ambivalent.)
Alternatively, my dad, who is very forthcoming with oil, took great joy in frying eggplant up in the wok “yu xiang” style. That roughly translates to “fish-flavored,” a name that always mystified me because there is nothing fishy about the flavor. He would pour a nice deep layer of oil in the wok, turn the heat up high, and, when the oil was bubbling and snapping, hungry-fish-like, toss all the ingredients in, quick, stirring vigorously and with enough fervor so that everything cooked perfectly. The eggplant blistered and melted into succulent bites, all made possible by the oil. “The only thing eggplant is good for is soaking up oil,” my mom would say in disgust. She refused to eat this dish.
Because it’s true—these strange cylindrical bulbs—which originated from India apparently—certainly do require a lot of oil to cook up nice and soft.
I haven’t really touched eggplant since I left home. And it isn’t because I don’t love the deeply satisfying “fish-flavored eggplant.” I do. My mom, however, has infected me with a fear of oil. Oh, I shouldn’t point my finger at my mom. It’s not as if society as a whole doesn’t possess a deep phobia of oils and fats. We do. I do. But for the sake of delicious food, I think I can set aside that fear for special cases. Like eggplants.
In this recipe, Yotam Ottolenghi has you fry eggplant in what I consider a huge amount of oil. But what it turns out is soft, silky, and almost meaty; it revived my love for eggplant. I guess oil just has a way with it, by buttering it, caress after caress, and drawing out its flavor. Soft succulent morsels emerge from the bath.
Of course, deep-fried eggplant on its own is only deep-fried eggplant. Though admittedly delicious, it needs a little dressing up, something to balance out its heavy, concentrated texture and taste. And so, in his measured way, Ottolenghi sets it against cool, nutty soba noodles, a spicy, tangy sauce, cilantro, basil, and ripe mango. Imagine that! A mango, soft and sweet. It was an unlikely match, one I doubted more than once while slicing my mango, its fragrant juices, redolent of the intoxicating and exotic, running down my hands. But the matchmaker ultimately proved his unfailing craft. And I found myself wanting more eggplant.
SOBA NOODLES WITH EGGPLANT AND MANGO
From Plenty, by Yotam Ottolenghi, via Serious Eats
Serves 6
Ingredients:
1/2 cup rice vinegar
3 tablespoons sugar
1/2 teaspoon salt
2 garlic cloves, crushed
1/2 fresh red chile, finely chopped
1 teaspoon toasted sesame oil
Grated zest and juice of 1 lime
1 cup sunflower oil
2 eggplants, cut into 3/4-inch dice
8 to 9 ounces soba noodles
1 large ripe mango, cut into 3/8-inch dice or into 1/4-inch-thick strips
1 2/3 cup basil leaves
2-1/2 cups cilantro leaves, chopped
1/2 red onion, very thinly sliced
Directions:
In a small saucepan gently warm the vinegar, sugar and salt for up to 1 minute, just until the sugar dissolves. Remove from the heat and add the garlic, chile, and sesame oil. Allow to cool, then add the lime zest and juice.
Heat up the oil in a large pan and shallow-fry the eggplant in three or four batches. Once golden brown remove to a colander, sprinkle liberally with salt and leave there to drain.
Cook the noodles in plenty of water, stirring occasionally. Drain and rinse well under running cold water. Shake off as much of the excess water as possible, then leave to dry on a dish towel.
In a mixing bowl toss the noodles with the dressing, mango, eggplant, half of the herbs and the onion. You can now leave this aside for 1 to 2 hours. When ready to serve add the rest of the herbs and mix well, then pile on a plate or in a bowl.
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Is Grape Juice Acidic? Grape Juice and Acid Reflux
Introduction to Grape Juice and Digestive Health
Grape juice is a popular beverage known for its sweet taste and nutritional benefits. Made from fresh grapes, it’s a rich source of antioxidants and vitamins. However, for individuals with acid reflux or GERD (gastroesophageal reflux disease), the acidity of grape juice and its impact on digestive health become important considerations.
In this article, we explore whether grape juice is acidic, how it may affect acid reflux, and tips for including it in a reflux-friendly diet.
Nutritional Profile of Grape Juice
Grape juice is a nutrient-dense beverage that provides several health benefits. Here’s what you typically find in 1 cup (240 ml) of unsweetened grape juice:
- Calories: 150
- Carbohydrates: 36 grams (including natural sugars)
- Vitamin C: Boosts immunity and skin health.
- Vitamin K: Supports blood clotting and bone health.
- Potassium: Helps regulate blood pressure and maintain electrolyte balance.
- Antioxidants: Includes flavonoids and resveratrol, which reduce inflammation and oxidative stress.
Despite its nutritional benefits, grape juice’s acidity can be a concern for individuals prone to acid reflux.
Is Grape Juice Acidic or Alkaline?
Acidity of Grape Juice
Grape juice is mildly acidic, with a pH ranging from 2.48 to 3.06. The acidity depends on the type of grapes used, with red grapes generally being less acidic than white grapes. While grape juice is less acidic than citrus juices like orange or lemon, its acidity can still irritate the esophagus in individuals with acid reflux.
Why Grape Juice Can Be Reflux-Friendly for Some?
Despite its acidity, the high antioxidant content in grape juice, especially from red or purple grapes, may have anti-inflammatory effects that can soothe the digestive tract when consumed in moderation.
Author Tip: Are Grapes Acidic?
Grape Juice and Acid Reflux
Does Grape Juice Trigger Acid Reflux?
Grape juice can trigger acid reflux symptoms in some individuals, particularly if consumed in large quantities or on an empty stomach. Its acidity and sugar content may increase stomach acid production, leading to symptoms like heartburn, regurgitation, and bloating.
Factors That Can Worsen Reflux Symptoms
- High Sugar Content: Natural sugars in grape juice can ferment in the stomach, potentially causing gas and bloating, which may worsen reflux.
- Acidity: The acidic nature of grape juice may irritate the esophagus, especially if it is already inflamed due to reflux.
- Portion Size: Drinking large amounts of grape juice can overload the stomach and increase the risk of acid reflux.
How to Safely Include Grape Juice in a GERD-Friendly Diet?
If you enjoy grape juice but are concerned about acid reflux, follow these tips to minimize symptoms:
Dilute the Juice
Mix grape juice with water or an alkaline beverage like almond milk to reduce its acidity and make it gentler on your stomach.
Choose Red or Purple Grape Juice
Red and purple grape juices are typically less acidic than white grape juice and contain more antioxidants, making them a better choice for reflux sufferers.
Drink in Moderation
Limit your intake to a small glass (about 4–6 ounces) per day to avoid overloading your stomach with acidic content.
Pair with Low-Acid Foods
Combine grape juice with alkaline or neutral foods, such as oatmeal, bananas, or spinach, to balance the overall acidity of your meal.
Avoid Drinking on an Empty Stomach
Consuming grape juice with or after a meal can help buffer its acidity and reduce the risk of reflux symptoms.
Health Benefits of Grape Juice Beyond Acid Reflux
Grape juice is not just a flavorful drink; it also provides several health benefits:
- Supports Heart Health: Rich in antioxidants like resveratrol, grape juice helps reduce inflammation and improve cardiovascular function.
- Boosts Immunity: High levels of vitamin C and polyphenols strengthen the immune system.
- Improves Skin Health: Antioxidants in grape juice protect the skin from oxidative damage and promote a healthy glow.
- Aids Cognitive Function: Flavonoids in grape juice have been linked to improved memory and brain function.
- Provides Natural Energy: The natural sugars in grape juice offer a quick energy boost without the need for caffeine.
Alternatives to Grape Juice for Acid Reflux Sufferers
If grape juice consistently triggers reflux symptoms, consider these less acidic alternatives:
- Coconut Water: Hydrating and alkaline, coconut water is gentle on the stomach.
- Aloe Vera Juice: Known for its soothing properties, it can help reduce reflux symptoms.
- Banana Smoothie: Blending bananas with almond milk creates a reflux-friendly drink.
- Melon Juice: Mild and alkaline, melon juice is easy on the digestive system.
Author Tip: 7 Kinds of Foods to Avoid with GERD
Reflux-Friendly Recipes with Grape Juice
Grape Juice Smoothie
- Ingredients: 1/2 cup red grape juice, 1/2 banana, and 1/2 cup almond milk.
- Preparation: Blend until smooth for a nutrient-packed, reflux-friendly drink.
Diluted Grape Juice Beverage
- Ingredients: 1 part grape juice, 2 parts water.
- Preparation: Mix and serve over ice for a refreshing, less acidic option.
Grape and Spinach Salad Dressing
- Ingredients: 1/4 cup red grape juice, 1 tablespoon olive oil, and a pinch of salt.
- Preparation: Whisk together and drizzle over a spinach salad for a flavorful, reflux-safe dressing.
Tips for Managing Acid Reflux
In addition to modifying how you consume grape juice, consider these lifestyle tips for managing acid reflux effectively:
- Eat Smaller, More Frequent Meals: Large meals can increase stomach pressure and trigger reflux.
- Stay Upright After Eating: Wait at least 2–3 hours before lying down to prevent acid backflow.
- Avoid Common Triggers: Limit spicy, fatty, or highly acidic foods like citrus, tomatoes, and caffeine.
- Elevate Your Bed: Use a wedge pillow or raise the head of your bed to reduce nighttime reflux.
- Drink Plenty of Water: Staying hydrated helps dilute stomach acid and supports digestion.
Author Tip: 7-Day Meal Plan For Gastritis
Conclusion
Grape juice is mildly acidic and can trigger acid reflux symptoms in some individuals, particularly when consumed in large quantities or on an empty stomach. However, its rich nutrient profile and antioxidant content make it a beneficial beverage when consumed in moderation. By diluting grape juice, pairing it with low-acid foods, and choosing red or purple varieties, you can enjoy its health benefits while minimizing the risk of reflux.
FAQs
Is grape juice acidic or alkaline?
Grape juice is mildly acidic, with a pH range of 3.0 to 4.0.
Can grape juice trigger acid reflux?
Yes, its acidity and sugar content can trigger acid reflux in some individuals, especially if consumed in large amounts.
How much grape juice can I drink with GERD?
Limit your intake to a small glass (4–6 ounces) per day to reduce the risk of reflux symptoms.
Is red grape juice less acidic than white grape juice?
Yes, red and purple grape juices are typically less acidic and contain more antioxidants than white grape juice.
Can grape juice be included in a low-acid diet?
Yes, in small, diluted portions, grape juice can be included in a low-acid diet.
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