Welcome to the third post in my Gastroparesis Awareness Month series: Gastroparesis Picnic Ideas. A recipe post full of not one, but an abundance of vegan, Low-Fodmap and Gluten-Free Picnic Recipes for GERD and Gastroparesis.
There’s just something about summer that has me dreaming of checkered blankets on the fresh ground and delicious goodies, with either a book or my favourite people, spending some time under the big blue sky.
So, here’s to cherishing these long lingering summer days whilst they are here and enjoy these comforting recipes for Gastroparesis and GERD.
And even if you don’t have GERD or Gastroparesis I think you’ll still adore these summer treats!
As a disclaimer, this amount of food wouldn’t be something I could eat by myself. I made this earlier this week and have enjoyed it all week. This post truly serves as inspiration as to your particular Gastroparesis symptoms.
Sandwich Ideas for Gastroparesis
What is a picnic without sandwiches?
Here, I’ve gone all afternoon tea style with some sweet dainty sandwich ideas that won’t be troublesome for Gastroparesis.
I’ve made all of these on Gluten-Free Bread but you could also try them out in Gluten-Free wraps too.
Cucumber Sandwiches
An oh-so-classic English classic that is actually so perfect for Gastroparesis! Simply thinly slice a few cucumbers to a piece of bread and enjoy. You can also add a dairy-free spread to the base of the bread.
Hummus Sandwich
To make this sandwich filling head down the post for my Hummus recipe and add it to one side of the bread. I also added a few salad leaves to finish.
Avocado Sandwich with Watercress
In a bowl, mash some avocado with a tiny bit of salt, pepper and lemon juice. Mix well. Then, spread to one side of the salad and top with a few salad leaves of choice.
Roasted Pepper and Pesto Sandwiches
One of my favourites! For this, thinly slice some peppers. add salt and pepper and a tiny bit of oil and roast in a hot oven for 15 minutes.
When the peppers are roasted, add a pesto of choice.
I really like making my own peso with a handful of parsley, basil, pine nuts, cider vinegar, and olive oil. If you prefer, you can also buy a store made vegan pesto. Just be careful to check the ingredients to make sure they are no irritants for Gastroparesis.
Dips for Gastroparesis
I really adore Middle East cuisine and I was in such heaven whilst I lived there earlier this year.
There are so many tantalising and flavoursome recipes that can be enjoyed on the side of something else, or enjoyed alone during a flare-up of my Gastroparesis.
The only problem with some Middle East dips is the inclusion of garlic that can irritate Gastroparesis. Here, I’ve developed two popular recipes that exclude garlic but still have all the same goodness.
You can either serve both of these dips with warm gluten-free pita bread, peeled vegetable sticks or crackers.
I truly adore Deliciously Ella’s Chickpea and Paprika Veggie Crackers. Just a note of caution to say that there is Chilli listed in the ingredients, a well-known irritant for GERD, however, I’m happy to report this wasn’t noticeable at all for me taste-wise.
Hummus
Hummus is such a comfort food for me. I love the significance it has to the Middle East and I loved learning about how each country there differs the method.
If you are able to, you can pair your creamy dips with warm gluten-free pita bread, peeled vegetable sticks or crackers.
Because I do all things with a dose of whimsy around here, I’ve topped it with some edible flowers, hand-grown in my garden.
Hummus Recipe for Gastropareis & GERD (Vegan + Dairy Free + Gluten Free + Low-FODMAP)
Equipment
- A blender, measuring spoons
Ingredients
- 1 Drained Can of Chickpeas
- 2 tbsp Tahini (well stirred)
- 2 tbsp Olive Oil
- 2 tbsp Lemon Juice
- 1 tsp Cumin
- 3 tbsp Water (and ice cubes if needed for an ice cream texture)
- Salt
- Pepper
- Paprika (to decorate)
- Parsley (chopped flat-leaf parsley)
Instructions
- First of all, to help make this as low-FODMAP as friendly, drain the can of chickpeas.
- Place the chickpeas, the tahini, the olive oil, lemon juice, cumin in a blender or food processor. This may take a few minutes so be patient. Add more water if needed. An ice cube (if your blender can handle it) will also help you get that ice cream, fluffy texture.
- When you're happy with the consistency, grab a spoon and do a taste test! Add a pinch of salt and pepper. You can also add a little more of the oil, spice or lemon juice if you feel it needs it.
- To finish, pour it into a suitably sized bowl. To make an attractive swirl use the back of a teaspoon. You can then garnish your hummus with parsley and paprika.
- Serve with warm gluten-free pita bread or gluten-free crackers (I'm using Deliciously Ella's Chickpea & Paprika Crackers)
Notes
Baba Ganoush
Creamy, dreamy Baba Ganoush is a Lebanese dish of roasted aubergine with tahini and soothing spices.
Typically Bana Ganoush is made with garlic but I have omitted that as it is a known irritant to those with Gastroparesis & GERD.
This dish is packed with minerals and B Vitamins. It really is a gorgeous dip that is so easy to make. Enjoy it with warm gluten-free Pita Bread or some crispbreads.
You can really tailor-make this recipe to suit your own Gastroparesis symptoms. This can be done by lowering the amount of olive oil and tahini that you add to your Baba Ganoush.
Baba Ganoush for Gastroparesis & GERD (Vegan + Dairy-Free + Gluten-Free + Low-FODMAP)
Equipment
- Oven, Knife, Blender
Ingredients
- 2 Aubergines
- 2 tbsp Tahini
- 1 tbsp Lemon Juice
- 1 tbsp Olive Oil
- 1 tsp Cumin
- 1 tsp Smoked Paprika
- Salt
- Pepper
Instructions
- Preheat the oven to 180 degrees celsius (oven temperatures vary so adjust accordingly)
- Meanwhile, whilst you wait for the oven to warm up, take a sharp knife and prick a few holes into the aubergine.
- Pop your aubergine onto a baking tray with parchment paper.
- Place the aubergine into the warm oven for 1 hour. Halfway through, at the 30-minute mark, turn over, and continue to cook for 30 more minutes.
- Remove the aubergine from the oven and leave to cool for at least 10 minutes.
- With your sharp knife, cut the aubergine lengthways, and scrape out all of the pulp into a bowl.
- Add this bowl of the aubergine pulp to a high-powered blender with the tahini, lemon juice, oil, spices, salt and pepper.
- Mix to your prefered consistency and you're done! Finish with some more oil and paprika to garnish if you like.
Notes
Drink Ideas for Gastroparesis
Having drinks alongside food can be problematic for those with Gastroparesis.
In actual reality, you’re more likely to find me sipping on water, with some flower essence in, during a picnic.
Nevertheless, this is so beautiful if you’re having a Gastroparesis flare. I love to sip on this if I can’t manage a full meal knowing I’m getting tons of nutrients.
Papaya Smoothie
Oh Papaya, what a sweet lovely fruit you are! And how gentle and caring you are for Gastroparesis. With enzymes called papain, Payaya helps improve digestion and reduces heartburn.
Papaya is a sweet, tropical fruit that is potent beyond words with several health benefits. It truly is a medicinal fruit.
Other than helping with digestion and heartburn, it is also known to fight against heart diseases, diabetes, cancer, bone health and asthma. It contains vitamin K, beta-carotene, calcium and is a rich source of vitamin A too.
Enjoy it here as a smoothie with just a handful of ingredients. You’ll be hooked on this one I promise!
Papaya Smoothie for GERD & Gastroparesis (Vegan + Dairy Free + Gluten Free + Low FODMAP)
Equipment
- Blender
Ingredients
- 1/2 Papaya (Peeled, seeded and chopped)
- 250 ml Coconut Milk (or milk of choice)
- 1 tsp Vanilla Extract
- 100 grams Ice Cubes (OR filtered water equivalent)
Instructions
- Add all the ingredients to a blender. This could take several minutes for a smooth consistency.
- Pour into glasses or portable container and serve!
Notes
Sweet Treats for Gastroparesis
Sweets treats don’t automatically have to be restricted if you have Gastroparesis: it’s all about being ultra smart.
Blueberry Fairy Cakes
Mirror, mirror on the wall, who’s the fairest of them all? My, this blueberry fairy cake is!
Made with kind ingredients in mind for Gastroparesis & GERD, I hope you love this decadent, enchanting treat.
Fairy cakes deliver the perfect amount of sweetness and whimsy with each and every mouthful!
These Blueberry Fairy Cakes are perfect for those with Gastroparesis & GERD as they are gluten-free, low fibre, and feature warm blueberries making them easier to digest.
Finish with a dairy-free yoghurt topping with edible flowers or similar for the perfect enchanting finishing touch that’ll send your tastebuds straight to fairyland.
Blueberry Fairy Cakes for Gastroparesis & GERD (Vegan + Dairy-Free + Gluten-Free + Low-FODMAP)
Equipment
- Blender, Bowl, Cupcake Cases, Spatula, Spoons, Oven, Oven Tray
Ingredients
- 2 Eggs OR Egg Replacement (or see note at side) (for vegan version try ½ cup of applesauce)
- 1/2 Banana (ripe)
- 1 tbsp Coconut Oil (melted)
- 1/2 tsp Apple Cider Vinegar
- 1 tbsp Maple Syrup
- 227 g Almond Flour
- Sea Salt (pinch)
- 1/4 tsp Baking Soda
- 1/4 tsp Baking Powder
Instructions
- Preheat your oven to 170 Celcius (oven temperatures vary so please adjust accordingly)
- In a large mixing bowl, add the cracked eggs or egg replacement, the banana, melted coconut, apple cider vinegar, and the maple syrup.
- Mash together well or add to a blender to blend this mixture until smooth.
- Add the almond flour, a pinch of sea salt, baking soda, and baking powder to the mixture above.
- Mix both mixtures together until thoroughly combined.
- Fold the blueberries into this mixture. Be gentle as you fold them in.
- Gently spoon some of the mixtures into cupcake cases on a baking tray. How much you add depends on your preferences. If you want a full muffin, add more into each case, for more of a cupcake, add just over half.
Notes
Strawberry Jelly
Oh sweet, soothing jellies, how I adore you!
Jelly really is one of the sweetest things that I am able to truly enjoy.
This picnic idea isn’t a recipe per-se, but I just wanted to spread the love for Just Whole Foods Vegan Jelly. It’s my little miracle! Something I can always truly enjoy.
To be honest, I’m a bit of a jelly fiend. I’ve been known to travel with it and also take it into the hospital!
Here I’m using the Strawberry Flavour. I added it to tiny shot glasses, with a hint of flower essence (read all about the magic of flower essence therapy here) and edible flowers for utmost whimsy and enchantment.
Keep your jelly protected in a lovely little jam jar cover.
And there you have it: Your Gastroparesis Picnic Ideas are sorted!
I hope you enjoyed these whimsy, enchanting picnic ideas for Gastroparesis Awareness Month.
What recipe was your favourite? And what are some of your picnic essentials? I’d love to hear all about them!
GASTROPARESIS RESOURCES
- Georgie xoxo Gastroparesis Blog Series
- Georgie xoxo Gastroparesis Recipes
- IFFGD Gastroparesis Awareness Month
- G-PACT Gastroparesis Awareness Month
Thank you so, so much for taking the time to read this post and engage in any way you can with this very important awareness month. I’m truly beyond grateful and your constant love and support is the strength that I will use to create the seemingly impossible things.
To read all my posts about Gastroparesis the dedicated category is right here.
Meanwhile, do you have any questions about natural therapies for Gastroparesis? Perhaps you have some to add? Please leave them below and I would be thrilled to connect with you all xoxo
HEAD HERE TO READ MY GASTROPARESIS POST SERIES
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