Eli's Guide
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Gastritis-Friendly Recipes

Breakfast

Soothing Oatmeal
Breakfast

Ingredients

  • 1/2 cup rolled oats
  • 1 cup water or unsweetened almond/oat milk
  • 1/2 ripe banana (mashed)
  • pinch of salt
  • Optional: 1 tsp maple syrup or Manuka honey
  • Optional: small sprinkle of chia seeds or ground flaxseed

Instructions

  1. Combine oats, liquid, mashed banana, and salt in a small saucepan.
  2. Bring to a gentle simmer over medium heat.
  3. Reduce heat to low and cook, stirring occasionally, for 5-7 minutes, or until creamy.
  4. Stir in sweetener and seeds if using.
  5. Serve warm.
Gentle Scrambled Eggs
Breakfast

Ingredients

  • 2 large eggs
  • 1 tbsp water or unsweetened almond milk
  • pinch of salt
  • 1/2 tsp unsalted butter or olive oil

Instructions

  1. Whisk eggs, water/milk, and salt together gently.
  2. Heat butter or oil in a non-stick skillet over low heat.
  3. Pour in the egg mixture.
  4. Cook slowly, stirring gently and frequently, until the eggs are just set but still slightly moist. Avoid browning.
  5. Serve immediately. Can be served with plain white toast if tolerated.

Simplified scrambled eggs focusing on gentle cooking.

Papaya & Banana Smoothie
Breakfast

Ingredients

  • 1/2 cup ripe papaya chunks (fresh or frozen)
  • 1/2 ripe banana (fresh or frozen)
  • 1/2 cup unsweetened almond milk or oat milk (or water)
  • Optional: 1 tbsp hemp seeds (for protein/fat)
  • Optional: 1/4 tsp vanilla extract

Instructions

  1. Combine all ingredients in a blender.
  2. Blend until smooth and creamy.
  3. Add more liquid if needed to reach desired consistency.
Simple Rice Pudding
Breakfast

Ingredients

  • 1/2 cup cooked white rice (easier to digest for some)
  • 1 cup unsweetened almond or oat milk
  • 1/2 tsp pure vanilla extract
  • 1-2 tsp maple syrup or Manuka honey (optional, adjust to taste)
  • Pinch of salt
  • Optional garnish: Sprinkle of cinnamon (if tolerated)

Instructions

  1. Combine cooked rice, milk, vanilla, sweetener (if using), and salt in a small saucepan.
  2. Bring to a gentle simmer over medium-low heat.
  3. Cook, stirring frequently, for 10-15 minutes, or until the pudding has thickened to your liking.
  4. Be careful not to scorch the bottom.
  5. Serve warm or chilled.
  6. Garnish with cinnamon if tolerated.

Basic rice pudding recipe adapted for low-acid ingredients and using white rice option.

Lunch

Simple Baked Chicken & Gentle Steamed Veggies
Lunch

Ingredients

  • 1 boneless, skinless chicken breast
  • 1 tsp olive oil
  • pinch of salt
  • dried herbs (thyme or oregano - use sparingly)
  • 1/2 cup sliced carrots
  • 1/2 cup chopped zucchini

Instructions

  1. Preheat oven to 200°C (400°F).
  2. Rub chicken breast with olive oil, salt, and a small amount of dried herbs.
  3. Place on a baking sheet lined with parchment paper.
  4. Bake for 20-25 minutes, or until cooked through (internal temperature reaches 74°C/165°F).
  5. While chicken bakes, steam the carrots and zucchini until tender (about 8-10 minutes).
  6. Serve chicken alongside steamed vegetables.

Focusing on easily digestible vegetables.

Mashed Sweet Potato & Chicken Salad (No Onion/Garlic/Citrus)
Lunch

Ingredients

  • 1 cup cooked and mashed sweet potato (cooled)
  • 1/2 cup cooked chicken breast (shredded or finely diced)
  • 1 tbsp finely chopped fresh parsley
  • 1 tsp olive oil
  • pinch of salt
  • Optional: 1/2 tsp finely minced celery (if tolerated)
  • Serve with plain rice cakes or soft lettuce leaves.

Instructions

  1. In a bowl, combine the mashed sweet potato, shredded chicken, and parsley.
  2. Add olive oil and salt.
  3. Stir gently to combine. Add minced celery if tolerated.
  4. Serve immediately or chilled.

A gentle twist on chicken salad using sweet potato for binding.

Simple Tuna Salad (No Onion/Garlic)
Lunch

Ingredients

  • 1 can (5 oz) tuna in water (drained)
  • 1 tbsp olive oil or plain, low-fat yogurt (if tolerated)
  • Pinch of salt
  • Optional: 1 tbsp finely chopped fresh parsley
  • Serve with plain rice cakes or soft lettuce leaves

Instructions

  1. In a bowl, combine the drained tuna with olive oil/yogurt and salt.
  2. If adding, stir in finely chopped parsley.
  3. Serve immediately.

Easy to digest tuna salad with plain ingredients.

Simple Steamed Chicken and Rice
Lunch

Ingredients

  • 1 boneless, skinless chicken breast
  • 1 cup water or low-sodium chicken broth
  • 1/2 cup cooked white rice
  • Pinch of salt

Instructions

  1. In a medium saucepan, add the water or broth and bring to a simmer.
  2. Add the chicken breast to the simmering liquid.
  3. Reduce heat to low, cover, and cook for 10-15 minutes, or until chicken is cooked through.
  4. Remove the chicken from the saucepan and shred it into smaller pieces with two forks.
  5. Serve the shredded chicken over a bed of cooked white rice.
  6. Season with a pinch of salt to taste.

Simple recipe with gentle ingredients

Poached Salmon with Cucumber & Avocado
Lunch

Ingredients

  • 1 salmon fillet (4-6 oz)
  • 2 cups water or low-sodium vegetable broth
  • Pinch of salt
  • 1/2 cup sliced cucumber (peeled if skin is irritating)
  • 1/4 ripe avocado (sliced or diced)
  • Optional: drizzle of olive oil

Instructions

  1. Bring water or broth to a gentle simmer in a skillet.
  2. Add salt and carefully place the salmon fillet into the simmering liquid.
  3. Reduce heat to low, cover, and poach for 5-8 minutes, or until cooked through.
  4. Gently remove the salmon with a slotted spatula.
  5. Serve with sliced cucumber and avocado. Drizzle with a little olive oil if desired.

Light and easily digestible ingredients.

Mild Turkey & Rice Noodle Soup
Lunch

Ingredients

  • 1/2 cup cooked ground turkey (well-drained)
  • 4 cups low-sodium chicken broth (ensure no onion/garlic powder)
  • 1/4 cup rice noodles (small, easy to eat)
  • 1 small carrot (peeled and thinly sliced)
  • 1/4 cup chopped zucchini
  • Pinch of salt
  • Optional: Chopped fresh parsley

Instructions

  1. In a pot, combine chicken broth, sliced carrot, and zucchini.
  2. Bring to a simmer over medium heat.
  3. Cook for 8-10 minutes, or until vegetables are tender.
  4. Add the cooked ground turkey and rice noodles.
  5. Cook for another 3-5 minutes, or until noodles are soft.
  6. Season with salt to taste.
  7. Garnish with fresh parsley if desired.

A milder version of a comforting soup.

Simple Chicken and Rice Bowl
Lunch

Ingredients

  • 1/2 cup cooked white rice
  • 1/2 cup cooked chicken, shredded or diced
  • 1/4 cup cooked carrots, diced
  • 1 tbsp olive oil
  • Pinch of salt

Instructions

  1. Combine cooked rice, chicken, and carrots in a bowl.
  2. Drizzle with olive oil and season with salt.

Dinner

Gentle Baked White Fish with Zucchini
Dinner

Ingredients

  • 1 white fish fillet (cod, sole, or snapper)
  • 1 tsp olive oil
  • pinch of salt
  • 1/4 tsp dried dill (or very small amount of other mild herbs)
  • 1 small zucchini, sliced

Instructions

  1. Preheat oven to 200°C (400°F).
  2. Place fish fillet and sliced zucchini on a baking sheet lined with parchment paper.
  3. Drizzle fish and zucchini with olive oil, and sprinkle with salt and dill.
  4. Bake for 12-15 minutes, or until fish is opaque and flakes easily, and zucchini is tender.
Ground Chicken & Sweet Potato Skillet (No Onion/Garlic/Spices)
Dinner

Ingredients

  • 1/2 lb ground chicken
  • 1 tbsp olive oil
  • 1 small sweet potato, peeled and diced small
  • 1/4 cup water or low-sodium chicken broth
  • Pinch of salt
  • Optional: 1 tbsp chopped fresh parsley

Instructions

  1. Heat oil in a skillet over medium heat.
  2. Add ground chicken and cook, breaking it up, until browned and cooked through.
  3. Add diced sweet potato and water/broth to the skillet.
  4. Cover and simmer for 10-15 minutes, or until sweet potato is tender.
  5. Season with salt. Stir in parsley if using.

Simple, bland ingredients cooked in one pan.

Simple Shredded Chicken & Mashed Potatoes
Dinner

Ingredients

  • 1 cooked chicken breast (shredded)
  • 1 medium potato (peeled and cubed)
  • 1/4 cup unsweetened almond or oat milk (or water)
  • 1 tsp unsalted butter or olive oil (optional)
  • Pinch of salt
  • Optional: Plain gravy made with allowed ingredients

Instructions

  1. Boil the cubed potato in water until very tender (about 15-20 minutes).
  2. Drain the potatoes and mash them with milk/water, butter/oil (if using), and salt until smooth.
  3. Serve the shredded chicken alongside the mashed potatoes. Add plain gravy if tolerated.

A classic, easily digestible meal.

Steamed White Fish with Carrots & Green Beans
Dinner

Ingredients

  • 1 white fish fillet (cod, sole, or snapper)
  • 1/2 cup sliced carrots
  • 1/2 cup green beans (trimmed)
  • Pinch of salt
  • Optional: Small squeeze of lemon (if tolerated)

Instructions

  1. Set up a steamer basket over a pot of simmering water.
  2. Place the sliced carrots in the steamer basket and steam for 5 minutes.
  3. Add the green beans and fish fillet to the steamer basket.
  4. Cover and steam for another 8-10 minutes, or until the fish is opaque and flakes easily, and vegetables are tender-crisp.
  5. Season with a pinch of salt. Add a small squeeze of lemon if tolerated.

Gentle cooking method preserving nutrients and mild flavors.

Ground Turkey and Sweet Potato Mash
Dinner

Ingredients

  • 1/2 lb ground turkey (lean)
  • 1 small sweet potato, peeled and cubed
  • 1/4 cup water or low-sodium chicken broth
  • Pinch of salt

Instructions

  1. In a medium skillet, cook the ground turkey over medium heat until fully browned, breaking it apart with a spoon.
  2. Add the cubed sweet potato and water or broth to the skillet.
  3. Cover and simmer for 15-20 minutes, or until the sweet potato is very soft.
  4. Mash the sweet potato directly in the skillet with a fork or potato masher until it reaches a smooth consistency.
  5. Season with salt to taste.
  6. Serve warm

Recipe focused on gentle digestion and simplicity.

Baked Sole with Peas
Dinner

Ingredients

  • 1 sole fillet
  • 1/2 cup peas
  • 1 tsp olive oil
  • Pinch of salt

Instructions

  1. Preheat oven to 375°F (190°C).
  2. Place sole fillet and peas on a baking sheet lined with parchment paper.
  3. Drizzle with olive oil and sprinkle with salt.
  4. Bake for 12-15 minutes, or until the fish is opaque and flakes easily, and the peas are tender.

Snacks

Rice Cakes with Avocado
Snacks

Ingredients

  • 2 plain rice cakes
  • 1/4 ripe avocado, mashed
  • Pinch of salt

Instructions

  1. Spread mashed avocado on rice cakes.
  2. Season lightly with salt.
Baked Apple Slices
Snacks

Ingredients

  • 1 small sweet apple (like Gala), cored and thinly sliced
  • 1/2 tsp olive oil
  • Pinch of cinnamon (if tolerated)

Instructions

  1. Preheat oven to 175°C (350°F).
  2. Toss apple slices with olive oil and cinnamon (if using).
  3. Spread on a baking sheet.
  4. Bake for 15-20 minutes, flipping halfway through.
  5. Serve warm or cool.
Recommended Fruits
Snacks

Ingredients

  • 1/2 very ripe Banana
  • Small bowl of well-ripened cantaloupe or honeydew melon chunks
  • 1/2 ripe Bosc or Anjou pear (peeled if skin is tough)
  • Small serving of ripe papaya

Instructions

  1. Choose one from the list. Ensure fruits are ripe as they are generally less acidic.
Recommended Vegetables
Snacks

Ingredients

  • Cucumber slices (peeled)
  • Well-cooked carrot sticks (steamed or boiled until soft)
  • Small amount of well-cooked and peeled zucchini sticks

Instructions

  1. Choose one or more from the list. Cooking vegetables can make them easier to digest.
Other Gentle Snack Ideas
Snacks

Ingredients

  • A small handful of plain, unsalted rice crackers (check ingredients)
  • Plain rice cakes with a thin layer of avocado (if tolerated)
  • Small serving of plain, low-fat yogurt (if dairy is tolerated and not irritating)
  • Hard-boiled egg (ensure no spices are added)
  • A small amount of well-cooked white rice

Instructions

  1. Choose one from the list. Introduce new foods slowly and in small amounts to monitor tolerance. Pay attention to how your body reacts.
Baked Sweet Potato Rounds
Snacks

Ingredients

  • 1 small sweet potato
  • 1 tsp olive oil
  • Pinch of salt

Instructions

  1. Preheat oven to 200°C (400°F).
  2. Wash and peel the sweet potato (optional).
  3. Cut the sweet potato into thin rounds.
  4. Toss the rounds with olive oil and salt on a baking sheet lined with parchment paper.
  5. Spread in a single layer.
  6. Bake for 15-20 minutes, flipping halfway through, until tender and slightly browned.
  7. Serve warm or at room temperature.

Easier to eat shape than fries and still gentle.