Pork Meatball Banh Mi, Or Just Do As I Say
Medically reviewed by Christiana George Updated Date: June 8, 2023
I’m very much a product of both my parents, which is hard to imagine because they’re pretty different from each other. My mom is one of those people who tells people what to do. I’m not sure she likes it so much as it’s imprinted into her genetic coding. And this is not limited to just family, or friends even. She will vocalize her opinion to everyone. On the other hand, my dad’s the reticent one. Even among his own family he’s quiet and earnest and not very expressive.
Sometimes I feel like these two sides are waging a war inside me. Should I intrude? Or should I not intrude? Should I let the French tourists sitting beside me, the ones I’ve been eavesdropping on for the last 10 minutes (I always eavesdrop), commit the terrible mistake of going to Little Italy where they believe good New York style pizza will be found? Mom won. I intruded.
All of that is to say, I’m debating just how forcefully I should tell/order you to make this recipe for pork meatball banh mi, or Vietnamese sandwiches.
I could make a few mild-mannered observations about how delightful the sandwiches turned out, with their flavorful, tender meatballs. And the spicy mayonnaise and quick-pickled carrots were quite tasty, all of it perfectly complemented by freshly sliced jalapeno and cilantro, and fresh French bread. These assertions are dad-like: humbly-put and modestly understated. And maybe they will be enough to convince you to make these.
But there’s the side of me that just wants to command you to make these sandwiches right now. NOW. Because they are that good, probably my favorite recipe yet (and there have been some unforgettable ones). Listen, just make them. DO IT. I’m telling you what to do, but I really don’t think you’ll bear any resentment towards me for being bossy. They are incredible!
(The danger of acting like my mom is that you’ll want to be all contrarian, the way I am when she becomes too naggy. Promise me you won’t. It’s for your own good.)
Looking through the list of ingredients, I think you can probably skip making the chili mayonnaise and just use regular mayonnaise (even though the chili is really tasty). And the original recipe actually called for both carrots and daikon, but I omitted the daikon and it was fine. The cilantro is crucial, however—I feel like it’s one of the underpinnings of the taste of banh mi.
Have a great week, y’all. And happy September!
PORK MEATBALL BANH MI (Vietnamese sandwiches)
Serves 4 (to 6—each sandwich is big)
Adapted from Bon Appétit
Ingredients:
For the chili mayonnaise:
1/2 cup mayonnaise
2 green onions, finely chopped
1+ Tbsp of hot chili sauce (sriracha works. I use sambal oelek.)
For the pickled carrots:
4 cups of carrots, julienned
1/4 cup rice vinegar
3 Tbsp sugar
1 tsp salt
For the meatballs:
1 lb. ground pork
1/4 cup fresh basil, finely chopped
4 cloves garlic, minced
4 scallions, finely chopped
1 Tbsp fish sauce
1 Tbsp hot chili sauce
1 Tbsp sugar
2 tsp corn starch
1 tsp salt
1 tsp freshly ground black pepper
1 Tbsp sesame oil
For the sandwich:
4 mini baguettes (about 10″ long each) or about 40″ of baguette (from 2 baguettes) cut into 4 (to 6) portions
Thinly sliced jalapeno slices
Large sprigs of cilantro
Directions:
For the chili mayonnaise:
Stir all ingredients in small bowl. Season with salt. Cover and chill.
For the pickled carrots:
Toss the ingredients in a medium bowl. Let stand at room temperature for about an hour, tossing occasionally.
For the meatballs:
Gently mix all the ingredients except the sesame oil together. Then shape them into balls of about 1 Tbsp each (I made about 30). Heat the sesame oil in a large skillet on medium-high heat. Add the meatballs in without crowding them (you may have to cook the meatballs in separate batches). Saute them until they are brown and cooked through, 10 to 15 minutes.
To assemble the sandwiches:
Cut the baguettes in half lengthwise. Pull out bread from the center so that each side is about 1/2″ thick. On one half, slather on the mayo, followed by slices of jalapeno followed by the pickled carrots followed by the cilantro followed by the meatballs (eyeballing an equal amount for each portion). Press on the other half of the baguette, cut the baguettes in half if necessary, and serve! I personally found one half plenty filling, which is why I think this recipe can serve up to 6.
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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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