Gerd-friendly breakfast burritos

 If you're a regular reader around here you know I live for breakfast burritos. Problem is I've suffered from GERD for years now and spicy foods can cause flareups. So can some ingredients, like my beloved onions, and cooking methods like frying and sauteing.  I went through a phase of frying potatoes and onions on a cast-iron grill pan for the browning. Every burrito gave me indigestion and I questioned every ingredient but the potatoes. It's the oil, and the oils that are transformed by the heat. Recently I've gotten good results when I follow a low-fat, high-carb diet, vegan except for eggs. No meat, no dairy, no processed oils. Lots of vegetables, mushrooms, and grains. So here's a breakfast burrito that is tasty and filling and works to calm your inner fire too.

Ingredients

--Potatoes. Figure one small potato for each burrito, one medium potato for two, one large potato for three.

--whole grain tortillas

--one pound of dry beans

--one onion, skin removed

--two cloves garlic, skin removed

--four bay leaves

--1/2 green bell pepper, diced 

--1/2 cup corn kernels

--teaspoon each of thyme, cumin and paprika

--one bunch cilantro

Method

Required equipment: large pot with lid, stovetop grill pan

The night before, soak the beans in water. Rinse in the morning. Add fresh water so it is at least 3 inches above the beans.

Cook the beans on low with the bay leaves, half the onion (whole. Store the other half, or finely dice for burritos if fresh onion doesn't bother you), and the two cloves of garlic. About an hour in, add half the bunch of cilantro, whole. Cut up the other half and reserve.

When beans are soft, add the spices. Let it sit in the pot to absorb the flavor, about an hour.

At this time bake some medium russet or gold potatoes if you choose to bake them.

Remove the bay leaves and cilantro stems from the beans. Let the potatoes cool.

Cut a baked potato into cubes, or microwave a whole medium potato for 3-4 minutes until tender, then cut it into cubes when it's cool enough to handle.

On the grill pan, let the green pepper cook a few minutes. Add the corn kernels, salt and pepper to taste, then set aside.

Dry grill tortillas until starting to brown. Warm the tortillas before serving if necessary. 

To a warm tortilla, add any cheese you like, I use a commercial vegan shredded cheese usually.

Add some potato, drained beans. Sprinkle on reserved cilantro.

That's basically it. You can add a sauce, if you can tolerate it. If not, a spice mix of smoked paprika, crushed thyme and oregano, cumin, coriander, salt and pepper is nice. you can toast that on the stovetop grill for a couple of seconds after the tortillas are finished. 

I avoid onion and garlic powder as those give me problems whereas onions and garlic stewed low and slow, as we did above with the beans, don't.

Fold the ends in and then tuck the filling into the middle as you roll the closer end away from you. If using a fresh tortilla, take it oout of the pan before it is browned, tuck the sides in like forming a pocket and finish on the hot grill until it browns lightly.

Hope you enjoy!

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