Baked Apple with Banana Oatmeal Filling

Healing Food Series
Heartburn doesn’t generally pose any serious health concern but the discomfort it causes can hold a person from accomplishing important tasks.


Heartburn, as defined by Mayo Clinic, is burning pain in the chest, just behind the breastbone. The pain is often worse when lying down or bending over. The pain arises from the stomach or lower chest and then spreads towards the neck, throat, and jaw as a result of stomach acid backing up to the esophagus (swallowing pipe where the food passes from the mouth to the stomach). It commonly appears after a meal or during sleep.

To curb heartburn, WebMD suggested cutting down the amount of food to eat at a time. “No matter what the food is, how good it looks, or how much you like it, eating too much food at once makes heartburn more likely.”


WebMD identified a number of food and beverage items considered as heartburn triggers; which include:  caffeine, chocolate, carbonated drinks or soda and any drink that sizzles, iced tea, fatty foods, tomatoes, citrus, and spicy food.

There are also lifestyle habits such as smoking and excessive drinking that could trigger heartburn. While improper eating habits such as eating too much food at one time or eating on the go, also could trigger heartburn.

Herbs Info, on the other hand, recommended some home remedies that could assist and prevent heartburn when it strikes which use the following: skim milk, apples, banana, oatmeal, baking soda, and ginger.

A.    Heartburn Triggers B.    Heartburn Neutralizers
Caffeine, Chocolate, Soda,
Iced tea, Fatty foods, Tomatoes,
Citrus fruits, and Spicy food
Skim milk, Apples, Banana, Oatmeal,
Baking soda, and Ginger

How about sugar? mentioned that sugar alone doesn’t trigger acid reflux, though it’s often found in trigger foods and drinks. “Consuming sugar in small amounts and without added trigger ingredients generally won’t affect acid reflux. Pure honey and maple syrup typically won’t trigger symptoms but sugar found in triggering foods or combined with triggering ingredients may cause the symptoms to appear.”

Based on the above data, I came up with this recipe which uses all the items in column B while I avoided using ingredients that contain any of the identified triggers. I used honey for sweetener instead of processed sugar.  And I also used yogurt and peanut butter for the sauce. Yogurt and peanut butter are not considered triggers. In fact yogurt is an alkaline food that contains beneficial bacteria; while peanut butter is a good source of natural vitamins and minerals.

For baking apple, it’s best to use Macintosh or Granny Smith apples. However, on this recipe pardon me if I used delicious apple; that’s what I have at this time.


For simpler instructions without using and filling fresh apple, simply do steps #2, #3, and #4 then serve warm or chilled in a bowl.

Yield: 1 Serving

* Oatmeal – ½ cup
* Banana – 1 pc. (chopped)
* Apple – 1 pc. (Macintosh or Granny Smith is best)
* Skim milk – ½ cup
* Baking soda – 1 tsp.
* Butter – 1 tbsp. (melted)
* Honey – 2 tbsp.
* Yogurt – 1 tbsp. (optional, for sauce)
* Peanut butter – 1 tbsp. (optional, for sauce)

Cooking Directions

1. Wash apple, cut the top off and scoop out the core.
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2.  On medium heat, bring skim milk to a simmer.
3. Add chopped banana , oatmeal, honey, and baking soda. Include some chopped apples if desired.
4. Bring heat to low. Remove from heat when the moisture is all gone.
5. Brush apple inside and outside with butter.
6. Fill the apple with the oatmeal mixture. Bake at 350F for 15 min.
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7. For sauce, mix yogurt and peanut butter. Add 1 tbsp. of warm water.
8. Drizzle over baked apple.

Thank you for reading and happy cooking!

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