GERD Friendly Dill-Yogurt Roasted Sweet Potato and Kale Salad
Sweet, earthy roasted sweet potato meets massaged kale in a salad that feels genuinely satisfying — not like a compromise. The creamy dill-yogurt dressing ties everything together with bright herbal flavor and just a touch of tang from a small amount of white wine vinegar, keeping things gentle on the digestive system. Managing reflux often means giving up bold, acidic dressings, but this one leans on low-fat yogurt and fresh dill instead of citrus juice, heavy cream, or anything that tends to trigger symptoms. A little ground ginger adds warmth without heat, and massaging the kale softens it so it's easier to eat and digest than raw leaves straight from the bunch. The whole thing comes together in about 35 minutes and serves four, making it a practical weeknight option that doesn't feel like a sacrifice. Roasted pumpkin seeds on top add a satisfying crunch if you want a little extra texture. It's the kind of bowl you'll actually look forward to eating.
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Learn more →Ingredients
4 servings
For the roasted sweet potatoes
- 2 medium sweet potatoes (about 1.5 lb), peeled and cut into ¾-inch cubes
- 2 tbsp olive oil
- ¼ tsp salt
For the salad
- 1 bunch curly kale (about 6 oz), stems removed, leaves torn into bite-sized pieces
- 1 tsp olive oil
- ¼ tsp salt
For the dill-yogurt dressing
- ½ cup plain low-fat yogurt
- 2 tbsp fresh dill, finely chopped
- 1 tsp white wine vinegar
Chef's tipUse the same amount of unseasoned rice vinegar. It is slightly milder, so taste and add a little more if needed. - ½ tsp ground ginger
- ¼ tsp salt
For serving
- ¼ cup roasted pumpkin seeds (pepitas) (optional)
Instructions
- 1
Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper.
- 2
Spread the sweet potato cubes on the prepared baking sheet. Drizzle with 2 tbsp olive oil and sprinkle with 1/4 tsp salt, then toss to coat evenly in a single layer. Roast for 25–30 minutes, flipping once halfway through, until the edges are golden and the cubes are tender when pierced with a fork.
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