Reflux Friendly Recipes: Sauce Verte

While reflux triggers are personal, there are some recipes that may be more friendly for those who deal with occasional acid reflux. Although all of us with reflux should try and avoid spicy, greasy, and heavily acidic foods, some adverse food reactions are unexpected. Keep this in mind if you decide to try out any of our reflux friendly recipes.

I prefer to cook with fresh whole foods that are in season, with straightforward pure flavors. Sticking to natural foods from the earth and sea has been my secret to avoiding refluxogenic triggers.  

Sauce Verte has long been one of my favorites. Despite the citrus and chives, it does not affect my reflux. Spring may be its most obvious “season”, but I enjoy the topping year-round. It is flavorful with a bright, fresh essence. It is savory over chilled asparagus and enhances the taste of any potato salad. It is the perfect accoutrement when drizzled on top of grilled chicken or fish. The anchovies add a subtle, reflux neutral, umami note. If you are averse to the fish, however, feel free to leave it out. You can experiment with all of the ingredients to serve your individual palate. While fine the second day, it is best suited for use when the herb and citrus flavors are fresh.

Bon Appetit
Chef Ken


2 tablespoons shallot, finely minced
1 lemon, finely chopped or grated zest, and the juice
2 anchovies, finely chopped
¼ cup chopped chervil
¼ cup chopped parsley
¼ cup chopped chives
1 tablespoon capers, chopped
½ cup good quality Extra Virgin olive oil
½ cup Canola Oil

Combine all ingredients together and season to taste with sea salt.(the anchovy and capers may supply most of the salt you desire)

Use immediately. Refrigerate leftovers and use as soon as possible as the sauce will lose its fresh bright flavors quickly.

For more information on dealing with intermittent reflux, check out our other blogs:

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