Healthy Snacks | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com Empowering you to become IBS free, naturally, safely and quickly... Get in touch today to book your Free Gut Health Strategy Call Mon, 11 May 2026 17:55:39 +0000 en-GB hourly 1 https://wordpress.org/?v=5.8.13 https://www.youribsfreedom.com/wp-content/uploads/2023/09/Logo-transparent-background-150x150.png Healthy Snacks | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Crunchy Seeded Crackers https://www.youribsfreedom.com/recipe/crunchy-seeded-crackers/ Wed, 09 Apr 2025 15:21:47 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=8634 This recipe couldn’t be more simple and easy to make. Plus a healthy alternative to carry with you when you are out and about, to use as a snack when you need it and to cover with home made Hummus, Guacamole or Salsa. Or whatever dip you care to make. These can be quite crumbly, […]

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]]> This recipe couldn’t be more simple and easy to make. Plus a healthy alternative to carry with you when you are out and about, to use as a snack when you need it and to cover with home made Hummus, Guacamole or Salsa. Or whatever dip you care to make.

These can be quite crumbly, however practise makes perfect and they are fun, tasty and handy to have in the fridge for when you need something.

Seeded crackers, homemade hummus, salad & mint – a snack fit for a king. Or queen!


Crunchy Seeded Crackers
Servings8 portions
Prep Time5 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Combine all dry ingredients into a bowl, mixing well. Add water carefully.
  2. When the mixture feels quite sturdy (stronger than wallpaper paste - but not like concrete) then spread this out on a baking tray, lined with baking paper.
  3. spread to around ½ cm in depth and cook for around 15 minutes on a low heat. You just want the crackers to get slightly crispy. It may take longer but keep checking on them and when you can break a corner off, they are done.
  4. Leave to cool then decide on your topping!

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]]> Apple Snax https://www.youribsfreedom.com/recipe/apple-snax/ Mon, 29 May 2023 16:16:32 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=5655 This is by far the easiest snack to create and one to have on standby. You can take these with you in a small bag wherever you go and they taste great. I use cinnamon in this recipe as cinnamon is a great anti bacterial and anti microbial properties, making it a great inclusion for […]

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]]> This is by far the easiest snack to create and one to have on standby. You can take these with you in a small bag wherever you go and they taste great. I use cinnamon in this recipe as cinnamon is a great anti bacterial and anti microbial properties, making it a great inclusion for women with IBS and gut health problems.

I make these in large batches and they last for a very long time in the fridge. If you don’t eat them all that is! Using a food dehydrator makes this recipes less fiddly as once you have prepared them you can forget about them overnight until they are ready. However, you can get the same effect in a warm oven with the door open, you just need to be more vigilant with this method,

Apple Snax
Servings16 portions
Prep Time10 minutes
Cook Time8 hours
Ingredients
Instructions
  1. Wash and core the apples using an 8 spoke apple corer as these produce uniform segments to work with. You can do everything by hand but this reduces the time by about 70%.
  2. Finely slice each segment into three more slices to make them thin enough to dehydrate.
  3. Once all the apples are thinly sliced, add them to a bowl and sprinkle the cinnamon over the top. Now carefully hand mix the apple slices with the cinnamon to ensure an even coating on all slices. You may want to add half the cinnamon, mix the apples then add the other half.
  4. Place the coated apples slices on a tray in your dehydrator with a little room around each slice. Leave overnight (or for 8+ hours) and check in the morning. They should be satisfyingly chewy, not too crunchy.
  5. Add them into a kilner jar and keep them in the fridge for when you fancy a little bit of something sweet without the guilt, that will actually benefit your gut health!

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]]> Simple Tuna Oatcakes https://www.youribsfreedom.com/recipe/simple-tuna-oatcakes/ https://www.youribsfreedom.com/recipe/simple-tuna-oatcakes/#respond Thu, 28 Jul 2022 16:18:56 +0000 https://www.theibscoach.com/?post_type=recipe&p=4565 When I am hungry and in a rush these simple little oatcakes can almost substitute a meal and certainly keep me going for a while. Super easy and rewarding with great starchy carbs for energy, lush omegas and great minerals from the cucumber. Simple Tuna Oatcakes CourseHealthy Snacks CuisinePescetarian KeywordIBS Friendly Recipe Servings1 person Prep […]

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]]> When I am hungry and in a rush these simple little oatcakes can almost substitute a meal and certainly keep me going for a while. Super easy and rewarding with great starchy carbs for energy, lush omegas and great minerals from the cucumber.
Simple Tuna Oatcakes
Servings1 person
Prep Time2-3 minutes
Ingredients
Instructions
  1. Mix the tuna, mayo, seasoning in a bowl and add the lemon juice spread over the oatcakes and add the cucumber. Enjoy your tasty healthy IBS free snack!

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]]> https://www.youribsfreedom.com/recipe/simple-tuna-oatcakes/feed/ 0 Crunchy Peppers & Hummus https://www.youribsfreedom.com/recipe/peppers-and-hummus/ https://www.youribsfreedom.com/recipe/peppers-and-hummus/#respond Wed, 22 Sep 2021 16:32:59 +0000 https://www.theibscoach.com/?post_type=recipe&p=2277 This simple snack is so easy to fix up and is really portable. Simply slice up some peppers, pop in a Tupperware box and take a tub of hummus with you.

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Peppers and Hummus
This simple snack is so easy to fix up and is really portable. Simply slice up some peppers, pop in a Tupperware box and take a tub of hummus with you.
Servings2-4 portions
Ingredients
Instructions
  1. Wash and slice peppers.
  2. Sprinkle paprika over the hummus.
  3. Dunk peppers in hummus and enjoy!

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]]> https://www.youribsfreedom.com/recipe/peppers-and-hummus/feed/ 0 Nachos and Dips https://www.youribsfreedom.com/recipe/nachos-and-dips/ https://www.youribsfreedom.com/recipe/nachos-and-dips/#respond Sat, 23 Jan 2021 13:16:31 +0000 https://www.theibscoach.com/?post_type=recipe&p=2601 This is one of my favourite snacks brunches, lunches, dinners and sharing platters. It is so versatile using left over chilli and that old can of sweetcorn for a Creamy Sweetcorn Dip you have sitting around in the cupboard adding gorgeous fresh, Chunky Guacamole and a Tomato Salsa a lush green salad this recipes helps you […]

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]]> This is one of my favourite snacks brunches, lunches, dinners and sharing platters.

It is so versatile using left over chilli and that old can of sweetcorn for a Creamy Sweetcorn Dip you have sitting around in the cupboard adding gorgeous fresh, Chunky Guacamole and a Tomato Salsa a lush green salad this recipes helps you well on your way to your 10 a day as well as being tasty, convenient and easy to pull together at short notice.

I use Sainsbury’s Free From Tortilla chips which contain Corn, Oil and Salt. Simple, honest food.

Follow the above Recipes for the dips, serve and enjoy!

Nachos and Dips
Servings4 people
Prep Time10 minutes
Cook Time3 minutes
Ingredients
Instructions
  1. Follow the recipes for the Chilli, Guacamole, Salsa and Corn Dip.
  2. Add a fresh green salad with lime wedges.
  3. Serve with your choice of Tortilla crisps OR even with soft tortilla wraps and enjoy.

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]]> https://www.youribsfreedom.com/recipe/nachos-and-dips/feed/ 0 Chickpea Snacks https://www.youribsfreedom.com/recipe/chickpea-snacks/ https://www.youribsfreedom.com/recipe/chickpea-snacks/#respond Mon, 21 Dec 2020 11:53:32 +0000 https://www.theibscoach.com/?post_type=recipe&p=1724 This healthy snack can be sweet or savoury, depending on what you fancy at the time. There are loads of different flavour combinations but my favourite are: Chilli & Lemon Honey & Cinnamon Parmesan & Oregano You can add these to salads, use as a snack or even sprinkle over porridge or add to cereals […]

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]]> This healthy snack can be sweet or savoury, depending on what you fancy at the time. There are loads of different flavour combinations but my favourite are:

Chilli & Lemon

Honey & Cinnamon

Parmesan & Oregano

You can add these to salads, use as a snack or even sprinkle over porridge or add to cereals in the morning.

Roasted Chickpeas
Servings2 people
Prep Time8+ hours
Cook Time10 minutes
Ingredients
Instructions
  1. Soak the dried chickpeas overnight in water. Rinse and drain and pat dry.
  2. Once dried of water add the chickpeas to a bowl and drizzle the olive oil over. Mix well with a spoon so all chickpeas are coated.
  3. Separate into three different bowls for the three different flavourings and prepare 3 different roasting trays with parchment paper and heat the oven to a low temperature, around 180.
  4. In one bowl add the chilli and lemon juice and stir well. Don't overseas the chickpeas. Then add to a roasting dish.
  5. In another bowl add the parmesan and finely chopped oregano. Stir well and add to a roasting dish.
  6. In the last bowl add the honey and cinnamon and ensure each chickpea is well coated. Then add to a roasting tray.
  7. Add all three trays into the pre heated oven and roast for around 10 minutes. Move them halfway through to ensure an even roasting.
  8. Once cooked, leave to cool for 1 minute and then enjoy!
Recipe Notes

Using the right snacks with IBS is important and can be really beneficial. And making your own is really satisfying. These are so easy and really handy to have in the fridge as a source of protein and a filling snack.

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/chickpea-snacks/feed/ 0 Avocado Oatcakes https://www.youribsfreedom.com/recipe/avocado-oatcakes/ https://www.youribsfreedom.com/recipe/avocado-oatcakes/#respond Sun, 22 Sep 2019 16:28:40 +0000 https://www.theibscoach.com/?post_type=recipe&p=2274 Guacamole on Oatcakes. Use fresh home-made guacamole as this will be full of all the nutrients your body needs and craves, good for skin and digestive health.

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Guacamole on Oatcakes
Guacamole on Oatcakes. Use fresh home-made guacamole as this will be full of all the nutrients your body needs and craves, good for skin and digestive health.
Servings1 person+
Prep Time1 minutes
Ingredients
Instructions
  1. Get guacamole out of the fridge. See separate Guacamole recipe for full details.
  2. Serve and enjoy!

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]]> https://www.youribsfreedom.com/recipe/avocado-oatcakes/feed/ 0 Sharing Snacks https://www.youribsfreedom.com/recipe/sharing-snacks/ https://www.youribsfreedom.com/recipe/sharing-snacks/#respond Sun, 24 Mar 2019 11:56:35 +0000 https://www.theibscoach.com/?post_type=recipe&p=1672 Sharing Snacks Everyone loves snacks, these are great for an 'on the go' snack too. This recipe is super quick, super easy, and very healthy! CourseHealthy Snacks CuisineVegan KeywordIBS Friendly Recipe Servings2 people Prep Time5 minutes Ingredients ¼sliced Cucumber ½red Pepper 1whole Sliced apple(optional) handful Baby corns handfulchopped Celery handfulred or green Olives Humousshop bought […]

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Sharing Snacks
Everyone loves snacks, these are great for an 'on the go' snack too. This recipe is super quick, super easy, and very healthy!
Servings2 people
Prep Time5 minutes
Ingredients
Instructions
  1. Slice the cucumber, baby corns, celery, red pepper and apple (optional extra)
  2. place everything in sections on a plate with humous in the middle, enjoy!
  3. ''another dip which would taste amazing with this dish is honey mustard, shop bought or home made''
Recipe Notes

Using the right snacks with IBS is important and can be really beneficial. And making your own is really satisfying. Crudite's don't have to be just for dinner parties. I often eat this instead of a lunch if I fancy it.

#IBSFreeFood

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