Main Meals | 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, 04 May 2026 15:07:43 +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 Main Meals | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Salmon, Asparagus & Rice https://www.youribsfreedom.com/recipe/salmon-asparagus-rice/ Mon, 04 May 2026 15:02:28 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6123 A simple salmon, asparagus and rice dish that’s easy on the gut and packed with goodness. Balanced, nourishing and perfect if you’re looking to reduce bloating and support digestion without overcomplicating things. Salmon, Asparagus & Rice CourseMain Meals CuisineGluten Free, Pescetarian KeywordIBS Friendly Recipe Servings2 people Prep Time20 minutes Cook Time12 minutes Ingredients 2 Salmon […]

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]]> A simple salmon, asparagus and rice dish that’s easy on the gut and packed with goodness. Balanced, nourishing and perfect if you’re looking to reduce bloating and support digestion without overcomplicating things.
Salmon, Asparagus & Rice
Servings2 people
Prep Time20 minutes
Cook Time12 minutes
Ingredients
Instructions
  1. Season the salmon and gently fry in an air fryer (see kitchen essentials my air fryer recommendations).
  2. Cook the rice on the hob. Mine usually takes around 10 minutes, but this may be longer for whole grain varieties.
  3. Steam the asparagus. Add a little butter (optional) for flavour and enjoy this simple, tasty healing meal.
  4. Add your lemon wedge on the side for added zest!

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]]> Shitake Stir Fry https://www.youribsfreedom.com/recipe/shitake-stir-fry/ Wed, 09 Apr 2025 18:36:35 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=8656 This warming, stir-fry-style dish is a bold and flavour-packed option that still plays it smart when it comes to supporting IBS, particularly for those managing diarrhoea. Shiitake mushrooms are rich in prebiotic fibre and beta-glucans that help strengthen the gut lining and support immune function. Mangetout and baby corn add a gentle crunch along with […]

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]]> This warming, stir-fry-style dish is a bold and flavour-packed option that still plays it smart when it comes to supporting IBS, particularly for those managing diarrhoea.

Shiitake mushrooms are rich in prebiotic fibre and beta-glucans that help strengthen the gut lining and support immune function. Mangetout and baby corn add a gentle crunch along with fibre and natural sugars to help slow digestion and stabilise bowel movements.

Served with rice – a soothing, low-residue grain that’s easy on sensitive guts – and flavoured with a light drizzle of teriyaki sauce, this dish feels indulgent without being too rich. Red chilli, paprika and chilli flakes add a subtle kick without overpowering the gut (just adjust the spice if you’re feeling sensitive).

It’s a vibrant, balanced meal that supports digestion, provides stable energy, and proves that IBS-friendly doesn’t have to mean bland.

Shitake Stir Fry
Servings1 person
Prep Time10 minutes
Cook Time10 minutes
Ingredients
Instructions
  1. Cook the rice in a small saucepan on the hob using 1 cup of rice, 2 cups of water and a pinch of salt. Boil for 1- 2 minutes, then simmer on a low heat with the lid on for around 8 - 10 minutes.
  2. Wash the mange tout, slice the mushrooms, pepper and corns and start gently stir frying these in a non stick pan, using water.
  3. Once the rice is cooked, add more water to your stir frying veg, then add the rice, lemon juice, paprika, chilli flakes and teriyaki. stir for 1 minute, then serve.

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]]> Gut Friendly Chicken & Veg Rice Rolls https://www.youribsfreedom.com/recipe/gut-friendly-chicken-veg-rice-rolls/ Wed, 09 Apr 2025 17:28:44 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=8646 Light, fresh and full of flavour, these shredded chicken rice paper rolls are a perfect gut-friendly option when you want something satisfying but easy to digest. Lean chicken offers a gentle source of protein to help repair tissues and keep blood sugar stable, while crunchy carrot and pepper add fibre, vitamin C, and a rainbow […]

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]]> Light, fresh and full of flavour, these shredded chicken rice paper rolls are a perfect gut-friendly option when you want something satisfying but easy to digest.

Lean chicken offers a gentle source of protein to help repair tissues and keep blood sugar stable, while crunchy carrot and pepper add fibre, vitamin C, and a rainbow of antioxidants to reduce inflammation and support your gut lining.

Pea shoots bring a delicate sweetness along with a dose of digestive enzymes to boost nutrient absorption and reduce IBS symptoms.

Wrapped in soft, gluten-free rice paper and drizzled with a creamy tahini and lemon dressing – rich in calcium, healthy fats, and natural antimicrobial properties – this dish is as nourishing as it is delicious. It’s clean, cooling and kind to your belly.

Gut Friendly Chicken & Veg Rice Rolls
Servings3 rolls
Prep Time10 minutes
Passive Time10 minutes
Ingredients
Dressing
Instructions
  1. Make the dressing in your hand blender and place in a bowl with a spoon ready to drizzle.
  2. Get your veggies sliced and ready to roll.
  3. Find a large flat circular dish to put some water in, larger than the rice paper wraps. Then have a spare plate ready to roll your wraps.
  4. gently place your rice paper wrap in the water, submerging it for a few seconds until it becomes pliable. Then move this to the plate, start adding the fillings to the middle part only. Only add a small amount so you can fold it over and make the wrap.
  5. Next is the fiddly part, rolling the rice paper (which now should be pretty sticky) around your chicken and veg, ensuring that both ends are folder over like an envelope, then gently rolling until you have created a short sausage shape.
  6. Then drizzle with the tahini sauce and enjoy!

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]]> Teriyaki Salmon Bites https://www.youribsfreedom.com/recipe/teriyaki-salmon-bites/ Fri, 09 Aug 2024 11:03:21 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=5736 This recipe appears way harder than it actually is. It took me about 15 minutes to prepare, and much less to consume! Super tasty, not boring bland FODMAP style food, this is one of the joys of knowing precisely what foods to avoid to enable your gut to heal, rather than continuing to inflame your […]

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]]> This recipe appears way harder than it actually is. It took me about 15 minutes to prepare, and much less to consume!

Super tasty, not boring bland FODMAP style food, this is one of the joys of knowing precisely what foods to avoid to enable your gut to heal, rather than continuing to inflame your body with the wrong foods. And having been IBS free for 20+ years I know what my body loves and what it needs. This is how I help other people with their diets too. Living an IBS free life does not have to be boring. Food is glorious and I am really passionate about delivering great recipes to my IBS free clients and to you :o)

The benefits of this recipe are anti-inflammatory, healthy fats from the salmon, olive oil and veg. Lots of vitamins and minerals for good hair teeth and nails, and to help heal your gut from the colourful and tasty veg and salmon. The energy from the slow release rice (you can use whichever rice you choose). And the gorgeous flavours from the sauce. Enjoy!

You can portion this up into two for freezing or use on another day (keeps for 3 days in the fridge) or make a meal for two and enjoy with your friend, partner or family member.

Teriyaki Salmon Bites
Servings2 portions
Prep Time5 minutes
Cook Time10 minutes
Ingredients
Instructions
  1. Add 1 cup of rice to two cups of water and bring to the boil with a little salt on the stove. Then simmer for 8 - 10 minutes, or as directed by the packet.
  2. Whilst the rice is cooking, prepare the sauce by mixing well the spices, the teriyaki sauce and maple syrup together in a shallow bowl. Leave the sesame seeds to one side until they have cooked otherwise they will burn.
  3. Wash and cut your salmon up into small 2 cm squares. Dunk them in the teriyaki sauce and cook in your air fryer for 5 - 10 minutes, checking regularly. You want them cooked through but not crunchy. Once cooked, coat in seeds and add to the dish.
  4. Wash and chop your veg, slicing through the broccoli down the middle and chop the asparagus into 3 - 4 cm lengths. Slice the pepper thinly ready for Stir Frying in 1 tbsp Olive oil for 4 - 5 minutes, stirring well.
  5. Once cooked, roll your salmon pieces in a shallow bowl of sesame seeds. Fluff your rice with a fork, and add your stir fried veg. Portion out two portions, one for now, one for later, or share this with your loved one.
  6. Add your chopped coriander or parsley, sprinkle with crushed black pepper for extra antioxidants, serve and enjoy! I guarantee you will love this recipe so much, you will be making it again!

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]]> Tasty, Simple Veg Bowl https://www.youribsfreedom.com/recipe/ibs-free-veg/ Wed, 24 Jan 2024 10:07:39 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6230 This simple and easy lunch, or side dish is more powerful than it looks. Packed full of gut healing nutrients, it is a must for IBS sufferers. By paring back foods to their most simplistic form, you get to enjoy the flavours, textures and nutrients these foods from Mother Earth provide us. The potatoes are […]

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]]> This simple and easy lunch, or side dish is more powerful than it looks. Packed full of gut healing nutrients, it is a must for IBS sufferers. By paring back foods to their most simplistic form, you get to enjoy the flavours, textures and nutrients these foods from Mother Earth provide us.

The potatoes are slow release carbs that will keep you feeling fuller for longer as they convert into the body preferred energy source and drip feed your blood stream steadily for hours.

The broccoli contains incredible sulforaphane properties that allow it to convert fat soluble toxins into water based toxins and remove these from the body. It is no accident that the FODMAP diet completely remove this whole food group from the diet.

The courgette (zucchini) will provide you with additional flavour, fibre and also is a great source of folate, vitamin c and potassium which help to repair your gut lining on a cellular level.

I flavour mine with Celtic Salt, as this contains lots of useful minerals and a little crushed black pepper for added anti-oxidants. I eat like this when I want to lose weight, or feel like I have overindulged. This filling lunch, or handy side dish is a staple that I use weekly. I also add fresh green herbs, Basil, Coriander or Parsley to provide an extra boost to my gut health, providing even more nutrients and alkalising properties.

Tasty, Simple Veg Bowl
Servings1 person
Prep Time2 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Thoroughly wash and chop the veg. I hope the potatoes into small bite sized pieces to make them cook at the same rate as the greens. Adding the potatoes in one pan and the greens in another.
  2. The potatoes should cook through in about 10 - 15 minutes depending on the size. The greens will need less, more like 8 - 10 minutes.
  3. Once cooked, add to a bowl, add your seasoning and chop the parsley for an extra boost of flavour and gut health!

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]]> Pesto & Zucchini Noodles https://www.youribsfreedom.com/recipe/pesto-zucchini-noodles/ Wed, 11 Oct 2023 14:01:55 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6041 Sometimes I like to have pasta, not often but sometimes when I am super busy, it is just an easy meal to make. I had some leftover zucchini and basil which needed to be used up so I whipped up a pesto, cooked the zucchini and pasta and enjoyed this tasty, filling lunch on the […]

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]]> Sometimes I like to have pasta, not often but sometimes when I am super busy, it is just an easy meal to make.

I had some leftover zucchini and basil which needed to be used up so I whipped up a pesto, cooked the zucchini and pasta and enjoyed this tasty, filling lunch on the go.

Zucchini (or courgette) contains a good amount of insoluble fibre which helps promote good digestion and enables food to move more easily through the digestive tract. And basil is great for boosting your immune system. So overall the good outweighs the pasta in this recipe.

Pesto & Zucchini Noodles
Ingredients
For the pesto
Instructions
  1. wash and chop the zucchini and add to a pan of water. Bring to the boil and cook through until tender.
  2. Add the pasta to a pan of boiling water and cook as per instructions.
  3. Add the pesto ingredients into a hand blender and whiz up until you have reached your desired consistency.
  4. Drain the pasta and zucchini, add to a bowl and dollop the pesto on top, adding further fresh basil leaves and a few sprinkled pine nuts over the top.

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]]> Vegetable Curry https://www.youribsfreedom.com/recipe/vegetable-curry/ https://www.youribsfreedom.com/recipe/vegetable-curry/#respond Wed, 31 May 2023 04:20:05 +0000 https://www.theibscoach.com/?post_type=recipe&p=3241 I love this easy to make, vegan, IBS free curry. I struggle with curries when I am eating out as they usually contain way too much onion and garlic for my symptoms. You can add these ingredients to this dish if you know that they don’t affect your IBS symptoms but I have left these […]

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]]> I love this easy to make, vegan, IBS free curry. I struggle with curries when I am eating out as they usually contain way too much onion and garlic for my symptoms. You can add these ingredients to this dish if you know that they don’t affect your IBS symptoms but I have left these out this time around.

If you prefer a carnivore type of curry, then you could easily add chicken to this curry. I have added this as an optional extra.

Vegetable Curry
Servings2 portions
Prep Time10 minutes
Cook Time20 minutes
Ingredients
Instructions
  1. Peel and chop the sweet potato into roughly 1 cm cubes. Bring these to boil in a saucepan and cook for 5 - 8 minutes until soft.
  2. Whilst the sweet potato is cooking, shake and empty the can of coconut milk into a large deep pan and add the mixed curry spices (you can use a pre-mixed curry spice if you have no problems with onion or garlic). Stir these through on a gentle heat.
  3. Wash and chop the celery stalks into small pieces and add to the curry sauce. Stir gently. Add the cardamon pods at this point if you are using these.
  4. Whilst the curry sauce is simmering, get your rice on the boil by measuring out 1 cup of rice to 2 cups of water in a sauce pan. Bring to the boil, then cover and simmer for 8 - 10 minutes on a really low heat. Add celery salt (or normal salt) to this.
  5. Your sweet potato should be cooked through by now so drain and add this to the curry sauce mix. Continue to simmer until the sauce thickens to your desired consistency.
  6. Once the rice is done, fluff with a fork and serve in a bowl. Add the curry sauce mix. Chop the fresh coriander and garnish and serve. Enjoy this gorgeous, vegan curry dish.
  7. *If adding chicken to this curry, simply brown in a saucepan and leave to one side and then add into the sauce when simmering for 8 - 10 minutes. Checking cooked through before serving.

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]]> https://www.youribsfreedom.com/recipe/vegetable-curry/feed/ 0 Veggie Chilli https://www.youribsfreedom.com/recipe/veggie-chilli/ https://www.youribsfreedom.com/recipe/veggie-chilli/#respond Wed, 08 Mar 2023 21:23:47 +0000 https://www.theibscoach.com/?post_type=recipe&p=4939 I love chilli, The flavours and textures and colours are so enjoyable. However with my IBS I cannot tolerate onions, which happens to be the base of most chilli recipes. This recipe has taken a few years to perfect and has a secret ingredient which gives it a little bit of something special. And just […]

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]]> I love chilli, The flavours and textures and colours are so enjoyable. However with my IBS I cannot tolerate onions, which happens to be the base of most chilli recipes. This recipe has taken a few years to perfect and has a secret ingredient which gives it a little bit of something special.

And just because this recipe is onion free does not mean it compromises in any way on flavour. You can make it as spic or mild as you wish, I am about mid range with my spices as I love flavour but too much chilli can upset my gut Follow your intuition with how much to use and enjoy this nutritious tasty meal with friends or family, or keep it all to yourself and portion up for future reference as this can be frozen once made up.

Also as it is meat free it doesn’t sit as heavy on your gut meaning that this recipe will fill you with energy rather than deplete it.

Veggie Chilli
Servings4 portions
Prep Time20 minutes
Cook Time30 minutes
Ingredients
For The Sauce
For the Seasoning
Garnish
Instructions
  1. Heat the oil in a deep pan on high. Add in the chopped tomatoes and finely grated carrots, finely chopped chilli and the seasoning.
  2. Cook these down until the carrots are soft and the chocolate has melted. Take off the heat and blend to form a smooth sauce.
  3. Chop the peppers, zucchini and celery into small bite sized chunks. Add the sauce back into the pan and simmer these veggies for 5 minutes.
  4. Cook the rice according to the instructions. I normally use two cups of water per one cup of rice, add some salt and bring to the boil then simmer for 8 - 10 minutes. Then leave to one side.
  5. Next add in the kidney beans having drained and rinsed these. Story and continue to cook for a further 10 minutes until all the flavours are combined.
  6. The rice and chilli should be ready a the same time. Serve in a bowl adding the fresh coriander and tortilla chips.

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]]> https://www.youribsfreedom.com/recipe/veggie-chilli/feed/ 0 Steak, Potatoes and Coleslaw https://www.youribsfreedom.com/recipe/steak-potatoes-and-coleslaw/ https://www.youribsfreedom.com/recipe/steak-potatoes-and-coleslaw/#respond Tue, 28 Feb 2023 16:58:34 +0000 https://www.theibscoach.com/?post_type=recipe&p=2679 This recipe meal is one of my favourites. It looks more complicated than it is and tastes great. Who would have thought is was healthy and nutritious, too? A vegan version could be made using seasoned roasted cashew nuts, mixed beans or a nut roast in place of the steak. Paprika Potatoes, Steak, Spinach and […]

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]]> This recipe meal is one of my favourites. It looks more complicated than it is and tastes great. Who would have thought is was healthy and nutritious, too?

A vegan version could be made using seasoned roasted cashew nuts, mixed beans or a nut roast in place of the steak.

Paprika Potatoes, Steak, Spinach and Coleslaw
Servings2 people
Prep Time10 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Wash and slice the potatoes in half and place in mixing bowl.
  2. drizzle with 1 tsp of the oil, mix in paprika, ½ of the lemon juice, salt and pepper and stir until potatoes are evenly covered. Then bake in a hot oven for 15 minutes, turning once.
  3. whilst the potatoes are baking, peel and grate the carrot, finely chop the red cabbage and add to a smaller mixing bowl. Mix in the mayo, the rest of the melon juice and some more black pepper. I like to add freshly chopped herbs at this point.
  4. Next heat a pan, add some oil and fry the steaks on a high heat, turning after 2 - 3 minutes, depending on how you prefer them cooked.
  5. Boil a pan and steam the spinach for around 2 minutes.
  6. Once everything is cooked through, serve and enjoy!

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]]> https://www.youribsfreedom.com/recipe/steak-potatoes-and-coleslaw/feed/ 0 Beet Stir Fry https://www.youribsfreedom.com/recipe/beet-stir-fry/ https://www.youribsfreedom.com/recipe/beet-stir-fry/#respond Mon, 27 Feb 2023 16:04:15 +0000 https://www.theibscoach.com/?post_type=recipe&p=4872 Best are one of the guts great healers, effectively sweeping through the digestive tract any debris and strengthening the blood, our bodies nutrient carrier system, therefore getting essential nutrients where they need to be much faster. Not only that but beets are great to cook with, colourful and tasty and can be used in a […]

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]]> Best are one of the guts great healers, effectively sweeping through the digestive tract any debris and strengthening the blood, our bodies nutrient carrier system, therefore getting essential nutrients where they need to be much faster.

Not only that but beets are great to cook with, colourful and tasty and can be used in a variety of different ways from juicing to roasting to using them in a story fry such as this one.

Beet Stir Fry
Servings2 portions
Prep Time10 minutes
Cook Time12 minutes
Ingredients
Instructions
  1. Add the salt rice and water to a small saucepan to bring to the boil. I used Basmati and two cups of water to one cup of rice. Once boiling then lower the heat and gently simmer on a low heat for 8 - 10 minutes, keeping an eye on it.
  2. Whilst the rice is cooking, heat a decent size fry pan or wok with the oil and and the rest of the dry seasoning. Stir and add your grated root veggies.
  3. Continue to stir the root veg and when they look tender, add in the coconut cream. Simmer this gently and continue to stir occasionally.
  4. Serve the rice and story fried veggies once cooked and top with the fresh herbs of your choice. A simple, healthy, filling nutrient dense meal that is good for your gut!

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]]> https://www.youribsfreedom.com/recipe/beet-stir-fry/feed/ 0