Broccoli Rabe & Egg Pizza
Medically reviewed by Christiana George Updated Date: June 8, 2023
Unbeknownst to all of you, a lot of pizza is made in this apartment. Usually I half-ass it, using Trader Joe’s pre-made pizza dough which needs about 20 minutes of sitting on the counter before it’s ready. And as far as toppings go, we’re not very experimental—bacon, spinach or arugula, and yellow bell pepper all the way, with the occasional mushroom and tomato thrown in. But sometimes, I get it together enough to make my own dough, which, I know I know, is supremely easy to make, so there’s really no good excuse why I don’t.
This time, my impetus was this:
The season’s first broccoli rabe.
And these:
The most velvety, gorgeous-tinted eggs ever. Swoon.
Both reaffirming that the Union Square Greenmarket is my happy place in this city.
Have you had pizza with an egg on it? Since I think eggs make everything taste about a million times better, there’s nothing I love more than topping pizzas with them, baking them until they’re only just set, and taking a sharp implement to them:
All the yolk oozes out. Sweet, fresh yolk.
This pizza was inspired by a gorgeous spinach, runny egg, and Parmesan pizza featured in Polpo, that cookbook I raved about not so long ago. It was a departure from our usual tomato sauce-based pizzas, but I didn’t miss the stuff at all. It was delicious. We demolished it in about five minutes.
I just want to point out, broccoli rabe is not as easy a pleaser as spinach. Its bitterness can be offputting. But the garlic and red pepper flakes transform the bitterness into something else, something toothsome and with bite, so don’t skip the saute! And enjoy!
BROCCOLI RABE & EGG PIZZA
Adapted from Polpo: A Venetian Cookbook (Of Sorts)
Serves 1 to 2
Since I don’t have a pizza stone, I used the back of a large heavy-duty baking pan. Just make sure to crank up your oven all the way, and preheat the baking pan while you’re preheating the oven.
Ingredients:
- A small ball of pizza dough (1/2 of this recipe)
- 1 large handful of broccoli rabe, ends trimmed
- 2 cloves garlic, roughly chopped
- 1 Tbsp plain yogurt
- a sprinkle of red pepper flakes
- A few Tbsp grated Parmesan
- A handful of mozzarella
- Salt & pepper
- 1 egg
Directions:
Preheat your oven to its highest temperature (mine is 500 degrees F) and place your pizza stone/baking pan inside to heat up. You want your oven to be nice and hot, so plan to preheat for at least half an hour.
Blanch the broccoli rabe for about 30 seconds in boiling water, then immediately plunge it into cold water to stop its cooking. Squeeze it out thoroughly, and chop it up. Turn your stove onto medium and pour in a glug of olive oil. When it’s hot, add the garlic and saute for 15 seconds, then add the chopped broccoli rabe and red pepper flakes. Saute for a few minutes, seasoning with salt and pepper, then turn off the stove. Stir in the Parmesan and yogurt.
Roll out your pizza dough to about 10 inches in diameter. At this point, because I don’t have a pizza stone, I usually par-bake the dough for a little while, 3 to 4 minutes, so it’s partially cooked before I bake it again with the toppings. I find that this results in a crisper pizza, and I like not having to worry about whether or not the pizza will be baked through, especially since I tend to load mine down with toppings. Feel free to do so. Spread the broccoli rabe mixture evenly across the pizza (minus the border, of course), leaving a little well in the middle. Crack the egg over the well. Sprinkle the mozzarella over the top, as well as some extra Parmesan, and season with salt and pepper.
Bake until the crust is blistered and lightly brown and the egg is cooked but still runny. My pizza took about 9 minutes.
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Are Brussels Sprouts Safe for Acid Reflux?
Are Brussels Sprouts a Friend or Foe for Acid Reflux?
Brussels sprouts, those miniature cabbage-like vegetables, are packed with nutrients and loved for their health benefits. However, for individuals dealing with acid reflux, the question arises: Are Brussels sprouts safe to include in their diet? While this green veggie is nutrient-rich and versatile, its effects on acid reflux symptoms can vary from person to person.
In this article, we’ll explore the acidity of Brussels sprouts, their nutritional profile, and whether they are a safe choice for those managing acid reflux. Keep reading to find tips on how to enjoy Brussels sprouts without aggravating reflux symptoms.
Understanding Acid Reflux: Causes and Triggers
What Is Acid Reflux?
Acid reflux, or gastroesophageal reflux disease (GERD) when chronic, is a condition where stomach acid flows back into the esophagus. This occurs when the lower esophageal sphincter (LES), a muscle that prevents the backward flow of stomach contents, doesn’t close properly.
Common Symptoms of Acid Reflux:
- Heartburn: A burning sensation in the chest or throat.
- Regurgitation: The sensation of acid or food coming back into the mouth.
- Sour or bitter taste in the throat.
- Chronic cough, hoarseness, or throat discomfort.
Common Dietary Triggers of Acid Reflux
Certain foods and drinks can relax the LES or increase stomach acid production, triggering reflux. These include:
- Acidic foods (e.g., citrus fruits, tomatoes).
- Fatty and fried foods.
- Spicy dishes.
- Caffeine and carbonated beverages.
- Large or heavy meals.
Where do Brussels sprouts fit into this list? Let’s find out.
Author Tip: 7 Kinds of Foods to Avoid with GERD
Are Brussels Sprouts Acidic or Alkaline?
The Acidity of Brussels Sprouts
Brussels sprouts are considered a low-acid food, with a pH level of around 6.0 to 6.8, making them closer to neutral. Unlike acidic foods like citrus or vinegar, Brussels sprouts are unlikely to cause irritation in the esophagus due to their pH level.
Do Brussels Sprouts Trigger Acid Reflux?
While Brussels sprouts are not inherently acidic, they can cause digestive discomfort in some people. This is due to their high fiber and sulfur content, which can produce gas and bloating. For individuals with sensitive digestive systems, these effects might indirectly aggravate acid reflux symptoms.
Related to Read: Are Brussels Sprouts Good for Acid Reflux?
Nutritional Profile of Brussels Sprouts
What Makes Brussels Sprouts a Superfood?
According to the research, brussels sprouts are nutrient-dense, offering a wealth of vitamins, minerals, and antioxidants. Here’s what you get in a one-cup serving (around 88 grams) of cooked Brussels sprouts:
- Calories: 38
- Fiber: 4 grams
- Vitamin C: 124% of the daily recommended intake (DRI)
- Vitamin K: 182% of the DRI
- Folate: 12% of the DRI
- Potassium: 8% of the DRI
Health Benefits of Brussels Sprouts
Following is the list of brussels sprouts health benefits:
- Rich in Antioxidants: The high levels of vitamin C and other antioxidants combat inflammation and promote overall health.
- Supports Digestive Health: The fiber content aids in digestion and promotes regular bowel movements.
- Boosts Immunity: Vitamin C helps strengthen the immune system.
- Promotes Bone Health: Vitamin K is essential for maintaining strong bones and preventing fractures.
- Supports Heart Health: The potassium in Brussels sprouts helps regulate blood pressure and improve heart health.
Are Brussels Sprouts Safe for Acid Reflux Sufferers?
When Brussels Sprouts Might Help Acid Reflux?
- Low Acidity: The pH of Brussels sprouts makes them a safe choice compared to more acidic foods.
- Fiber Benefits: Fiber helps with digestion and may reduce reflux symptoms by preventing overeating.
- Nutrient Density: The vitamins and minerals in Brussels sprouts contribute to overall gut health, which can alleviate acid reflux in the long term.
When Brussels Sprouts Might Aggravate Acid Reflux?
- Gas and Bloating: Brussels sprouts are cruciferous vegetables, meaning they contain raffinose, a complex sugar that can cause gas and bloating. This pressure on the stomach can trigger reflux.
- Overeating: Consuming large portions of Brussels sprouts can cause stomach discomfort, leading to reflux symptoms.
- Preparation Methods: Adding acidic or high-fat toppings, like lemon juice or butter, can make Brussels sprouts less reflux-friendly.
Tips for Eating Brussels Sprouts Safely with Acid Reflux
1. Start with Small Portions
Begin with a small serving (1/2 cup) to see how your body reacts to Brussels sprouts.
2. Cook Thoroughly
Cooking methods like steaming, boiling, or roasting can reduce the gas-producing compounds in Brussels sprouts, making them easier to digest.
3. Avoid Acidic Additions
Skip toppings like lemon juice, vinegar, or spicy seasonings that could aggravate reflux symptoms. Instead, use mild herbs and spices like parsley or thyme.
4. Pair with Alkaline Foods
Combine Brussels sprouts with alkaline foods like quinoa or sweet potatoes to neutralize stomach acid.
Reflux-Friendly Alternatives to Brussels Sprouts
If Brussels sprouts cause discomfort, consider these milder, reflux-friendly vegetables:
1. Zucchini
A low-acid vegetable that’s easy on the stomach and versatile in cooking.
2. Green Beans
Mild and nutritious, green beans are a safe choice for those with acid reflux.
3. Carrots
Slightly sweet and rich in beta-carotene, carrots are unlikely to trigger reflux.
4. Spinach
This leafy green is alkalizing and packed with nutrients, making it a great substitute for Brussels sprouts.
Author Tip: Are Salads Healthy? The Truth About Nutrient-Rich Greens
Lifestyle Tips for Managing Acid Reflux
1. Eat Smaller, Frequent Meals
Large meals can put pressure on the LES, so stick to smaller portions throughout the day.
2. Avoid Eating Late at Night
Finish your meals at least 2-3 hours before bedtime to reduce nighttime reflux.
3. Elevate Your Head While Sleeping
Using a wedge pillow or elevating the head of your bed can prevent acid from flowing back into the esophagus.
4. Maintain a Healthy Weight
Excess weight can increase abdominal pressure, worsening reflux symptoms.
Conclusion: Are Brussels Sprouts Safe for Acid Reflux?
Brussels sprouts are generally safe for acid reflux sufferers due to their low acidity and high nutrient content. They can be a healthy addition to a reflux-friendly diet when consumed in moderation and prepared using gentle cooking methods. However, individuals prone to gas or bloating may need to limit their intake of Brussels sprouts to avoid triggering reflux symptoms.
By listening to your body, making adjustments to portion sizes, and avoiding acidic toppings, you can enjoy the many health benefits of Brussels sprouts without compromising your digestive comfort.
FAQs: Brussels Sprouts and Acid Reflux
Q1: Are Brussels sprouts acidic or alkaline?
Brussels sprouts are mildly acidic with a pH of 6.0 to 6.8, but they are considered low-acid and alkalizing in the body.
Q2: Can Brussels sprouts cause gas and bloating?
Yes, Brussels sprouts contain raffinose, a complex sugar that can produce gas and bloating in some people.
Q3: Are raw Brussels sprouts safe for acid reflux?
Raw Brussels sprouts may be harder to digest and can increase the risk of gas and bloating, potentially triggering reflux. Cooked Brussels sprouts are a safer option.
Q4: How should I prepare Brussels sprouts to make them reflux-friendly?
Steam, boil, or roast Brussels sprouts, and avoid acidic toppings like lemon juice or vinegar.
Q5: What are some reflux-friendly alternatives to Brussels sprouts?
Zucchini, green beans, carrots, and spinach are excellent alternatives for those with sensitive stomachs.
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