Sides | 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 Tue, 23 May 2023 14:28:29 +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 Sides | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Minty Potato Salad https://www.youribsfreedom.com/recipe/minty-potato-salad/ https://www.youribsfreedom.com/recipe/minty-potato-salad/#respond Thu, 24 Nov 2022 12:04:12 +0000 https://www.theibscoach.com/?post_type=recipe&p=1590 This side dish is one of my all time favourites. So easy to prepare and a great BBQ side dish. Amazing with a salad or protein item of your choice and handy to have in the fridge in case hunger takes over and you need a quick bite of something nutritious, green, fresh and tasty. […]

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]]> This side dish is one of my all time favourites.

So easy to prepare and a great BBQ side dish. Amazing with a salad or protein item of your choice and handy to have in the fridge in case hunger takes over and you need a quick bite of something nutritious, green, fresh and tasty.

 

Minty Potato Salad
Servings4 people
Prep Time5 minutes
Cook Time15 minutes (optional)
Passive Time2 minutes
Ingredients
Instructions
  1. Wash and cut the potatoes into small 1 inch square shapes.
  2. Boil potatoes for 10 - 15 minutes, until tender.
  3. Drain and rinse the potatoes and wait until cool.
  4. Add the potatoes to a bowl, add the Mayo, Dijon and Freshly chopped herbs, stir and serve!

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]]> https://www.youribsfreedom.com/recipe/minty-potato-salad/feed/ 0 Chilli Lime Cobs https://www.youribsfreedom.com/recipe/chilli-lime-cobs/ https://www.youribsfreedom.com/recipe/chilli-lime-cobs/#respond Fri, 28 Oct 2022 16:39:17 +0000 https://www.theibscoach.com/?post_type=recipe&p=2476 This super simple tasty twist on an old classic is great as a side dish with salads and meat or on its own for a tasty healthy afternoon nibble. You can turn up the heat or keep it minimal but the lime and chilli combination is super tasty and makes a change from corn drenched […]

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]]> This super simple tasty twist on an old classic is great as a side dish with salads and meat or on its own for a tasty healthy afternoon nibble. You can turn up the heat or keep it minimal but the lime and chilli combination is super tasty and makes a change from corn drenched in butter, Also lower in calories overall and a real winner to take to a BBQ or have with a dinner party!
Chilli Lime Cobs
Servings2-4 people
Prep Time5 minutes
Cook Time12 minutes
Ingredients
Instructions
  1. Peel and slice corn cobs to rough 2 inch chunks.
  2. Add cobs to a pan of boiling water and cook for 8-10 minutes until cooked through and golden.
  3. Heat oven to 200 degrees.
  4. Melt the butter, add the seasoning and stir.
  5. Drain corn cobs and add to an oven proof dish, drizzle butter mixture over and add tot eh over for 2 - 4 minutes, turning once to ensure all surfaces are coated.
  6. Remove from oven, serve and enjoy!

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]]> https://www.youribsfreedom.com/recipe/chilli-lime-cobs/feed/ 0 Carrot Tabouleh https://www.youribsfreedom.com/recipe/carrot-tabouleh/ https://www.youribsfreedom.com/recipe/carrot-tabouleh/#respond Mon, 24 Oct 2022 12:02:36 +0000 https://www.theibscoach.com/?post_type=recipe&p=1598 This simple dish is quick to make and a fantastic side dish with a BBQ, Fahitas, or as a starter with a Greek Salad, Hummus and Guacamole. Fresh and tasty and full of great nutrients like Vitamin A, B Vits and Calcium and Iron

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Carrot Tabouleh
This simple dish is quick to make and a fantastic side dish with a BBQ, Fahitas, or as a starter with a Greek Salad, Hummus and Guacamole. Fresh and tasty and full of great nutrients like Vitamin A, B Vits and Calcium and Iron
Servings2 people
Prep Time5 minutes
Cook Time20 minutes
Passive Time1 hour
Ingredients
Instructions
  1. Wash and cook the Quinoa and let cool for 1 hour.
  2. Peel and grate the carrot.
  3. Wash and chop the herbs together.
  4. Mix the lemon juice, oil, salt and black pepper.
  5. Add all the ingredients together and serve.
Recipe Notes

These dishes can be used as a main or a side dish, depending on how you feel. There are no rules to say that you can't!

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/carrot-tabouleh/feed/ 0 OMG Chips! https://www.youribsfreedom.com/recipe/omg-chips/ https://www.youribsfreedom.com/recipe/omg-chips/#respond Thu, 22 Sep 2022 15:53:44 +0000 https://www.theibscoach.com/?post_type=recipe&p=2264 These chips are so good the only problem with them is that you will want to eat them every day! (please don't, by the way, you need more variety on your diet than just chips :o)

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OMG Chips!
These chips are so good the only problem with them is that you will want to eat them every day! (please don't, by the way, you need more variety on your diet than just chips :o)
Servings2 portions
Ingredients
Instructions
  1. Wash and slice the potatoes into wedge shapes about 1cm wide.
  2. Par boil these for 4 - 5 minutes.
  3. Drain and add to a big bowl.
  4. Mix the dry herbs and spices together in a small bowl.
  5. Add the oil and mixed spices to the big bowl and gently stir the chips to coat them evenly.
  6. Heat a baking tray coated in a little oil in the oven and then evenly spread the chips over the baking tray.
  7. Cook for 15 - 20 minute, turning once.
  8. Serve in a basket with a napkin to soak up any excess oil and enjoy!

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]]> https://www.youribsfreedom.com/recipe/omg-chips/feed/ 0 Spicy Rice and Roasted Veg https://www.youribsfreedom.com/recipe/spicy-rice-and-roasted-veg/ https://www.youribsfreedom.com/recipe/spicy-rice-and-roasted-veg/#respond Sat, 30 Jul 2022 14:15:08 +0000 https://www.theibscoach.com/?post_type=recipe&p=3203 This recipe is so simple and so tasty and is a complete staple in our house. I usually make a batch one a week to take some to work, to use as a side dish, or to eat on its own freshly cooked. Simple. Tasty. Glorious Food. Spicy Rice and Roasted Veg CourseSides CuisineDairy & […]

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]]> This recipe is so simple and so tasty and is a complete staple in our house. I usually make a batch one a week to take some to work, to use as a side dish, or to eat on its own freshly cooked.

Simple. Tasty. Glorious Food.

Spicy Rice and Roasted Veg
Servings4 people
Prep Time10 mins
Cook Time15 mins
Ingredients
Instructions
  1. Chop the veg into small 1 inch chunks. add to a bowl, drizzle the oil over, stir in the spices and bake in a hot oven for 10 - 15 minutes until tender and cooked through. Stir once.
  2. Add a cup of rice to 2 cups of water into a small saucepan with a pinch of salt. Stir through and bring to the boil.
  3. Once the rice is boiling, turn the heat right down to a simmer and place the saucepan lid over to cook the rice. It should take between 8 - 10 minutes but follow the instructions on the packet.
  4. Once the rice is cooked through, fluff with a fork and add to a big bowl. Add the spicy veg and stir into the rice mix. Sprinkle over the chopped herbs and serve immediately. Can be stored in the fridge for up to 4 days.

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]]> https://www.youribsfreedom.com/recipe/spicy-rice-and-roasted-veg/feed/ 0 Healthy Veg Bowl https://www.youribsfreedom.com/recipe/healthy-veg-bowl/ https://www.youribsfreedom.com/recipe/healthy-veg-bowl/#respond Wed, 15 Jun 2022 14:11:50 +0000 https://www.theibscoach.com/?post_type=recipe&p=4473 In the UK we consume on average 17 – 20% protein a day and in the US its 20%+ protein a day which often leads to hard to shift weight gain, unwanted IBS symptoms and UTI’s as the excess nitrogen created in protein break down can only leave the body via the kidneys and bladder. […]

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]]> In the UK we consume on average 17 – 20% protein a day and in the US its 20%+ protein a day which often leads to hard to shift weight gain, unwanted IBS symptoms and UTI’s as the excess nitrogen created in protein break down can only leave the body via the kidneys and bladder.

When following a balanced healthy IBS free diet your body only requires 10 – 15% protein a day. Every gym bunny will tell you otherwise but are they trying to sell you their unnecessary protein products?

So, if you are feeling tired, groggy and full of too much protein this quick and easy lunch that is full of flavour and essential nutrients including B Vitamins, Vitamins C and K as well as a good sources of Iron, Magnesium and Phosphorous. Plus good quality starchy carbs to keep you feeling fuller for longer.

What’s not to love from this 10 minute meal?

Healthy Veg Bowl
Servings1 person
Prep Time1 minute
Cook Time9 minutes
Ingredients
Instructions
  1. Wash veg, chop and put the potatoes onto boil for 7 - 9 minutes until cooked through. As they are small this should be ample time but poke with a fork to make sure before serving.
  2. about 3 minutes into cooking potatoes put green veg onto boil gently for 5 - 6 minutes until tender.
  3. Drain and serve with a smidge of Himalayan rock salt and crushed black pepper. Yum!

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]]> https://www.youribsfreedom.com/recipe/healthy-veg-bowl/feed/ 0 Roast Potatoes https://www.youribsfreedom.com/recipe/roast-potatoes/ https://www.youribsfreedom.com/recipe/roast-potatoes/#respond Wed, 24 Mar 2021 12:01:51 +0000 https://www.theibscoach.com/?post_type=recipe&p=1394 The perfect Roast Potato! Shown here with a slice of roast beef, sprouts, spring greens, broccoli and gluten free gravy. Roast dinners are a Sunday family tradition and the roast potatoes are often a ‘make or break’ food item when dining out so I have endeavoured to achieve the perfect recipe to share with you. […]

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]]> The perfect Roast Potato! Shown here with a slice of roast beef, sprouts, spring greens, broccoli and gluten free gravy.

Roast dinners are a Sunday family tradition and the roast potatoes are often a ‘make or break’ food item when dining out so I have endeavoured to achieve the perfect recipe to share with you.

A valuable source of energy, the humble spud has been knocked over the years due to Keto diets and other Low Carb fad diets.

However the potato is the number one food source that will actively help you to reduce your sugar cravings.  This is due to the slow release complex carbohydrates that turn into Glucose within the body,  It is this slow release of the bodies favoured energy source that will help prevent you reaching for chocolate and sugary deserts and snacks after dinner.

Try having potatoes with dinner every night for a week and see if your sugar cravings reduce?  They aren’t calorie free so make sure you exercise!

 

The Perfect Roast Potatoes!
Servings2 people
Prep Time15 minutes
Cook Time45 minutes
Ingredients
Instructions
  1. Peel and chop the potatoes into roughly 3 - 4 cm chunks
  2. Add to a large pan and bring to the boil. Boil for up to 5 minutes but no longer
  3. Drain and rinse with cold water. This opens up the potatoes edges to give a lovely crispy finish when roasted.
  4. Add the rinsed potatoes to a large bowl. Add 1 tablespoon of the oil, flour, lemon juice, rosemary, salt and pepper and stir to get each potato swell covered.
  5. Add the other tablespoon of oil to your roasting tin to coat the bottom of the tin before adding the potatoes to a pre heated oven at 180 - 200 degrees.
  6. Stir the potatoes every 15 minutes to check how they're doing and ensure each side is roasting evenly.
  7. Once golden brown and cooked through, serve with the rest of your roast dinner. Or even have them on their own with a bit of gluten free gravy! Delicious!

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]]> https://www.youribsfreedom.com/recipe/roast-potatoes/feed/ 0 Sag Aloo https://www.youribsfreedom.com/recipe/sag-aloo/ https://www.youribsfreedom.com/recipe/sag-aloo/#respond Thu, 24 Dec 2020 12:07:28 +0000 https://www.theibscoach.com/?post_type=recipe&p=1731 This delicious recipe is a classic Indian dish which makes the perfect side dish to accompany a bowl full of curry.

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Sag Aloo
This delicious recipe is a classic Indian dish which makes the perfect side dish to accompany a bowl full of curry.
Servings1 person
Prep Time5 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Heat 2 tbsp Olive oil in a large pan, 2 sliced garlic gloves and 1 tbsp chopped ginger and fry for about 3 minutes
  2. Stir in 500g potatoes, cut into 2cm chunks, 1 halved, deseeded and finely sliced red chilli, 1/2 tsp turmeric and 1/2 tsp salt and continue cooking and stirring for 5 mins more
  3. Add a splash of water, cover and cook for a further 8-10 minutes
  4. check the potatoes are ready by spearing with the point of a knife, if they are, add 250g of spinach leaves and let it wilt into the pan. Take off the heat and serve.
Recipe Notes

These dishes can be used as a main or a side dish, depending on how you feel. There are no rules to say that you can't! Potatoes are a key source of energy.

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/sag-aloo/feed/ 0 Beef Chilli https://www.youribsfreedom.com/recipe/beef-chilli/ https://www.youribsfreedom.com/recipe/beef-chilli/#respond Thu, 23 Jan 2020 13:08:00 +0000 https://www.theibscoach.com/?post_type=recipe&p=2597 I do like a bit of chilli but can never order it from a menu when I am eating out as it always has onions and garlic in, which do not agree with me at all. If you are OK with onions and garlic, please feel free to add them to this dish. I like […]

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]]> I do like a bit of chilli but can never order it from a menu when I am eating out as it always has onions and garlic in, which do not agree with me at all. If you are OK with onions and garlic, please feel free to add them to this dish.

I like the versatility of Chilli, as you can have enjoy it traditionally, with rice. Or you can spread it over the top of a jacket potato which is one of my favourite ways to eat chilli.

Another way of enjoying chilli is in my Texan Salad Receips as part of a sharing platter, OR as a dip for nachos. Another favourite. Plus of course any leftovers can be used as the base for a Spicy Sheppherds Pie, which I often use Sweet Potatoes for the topping.

Either way, the more you make, the more creative you can be wiht it. And of course if you can’t use it up, you can freeze a portion for future use.

Chilli
Servings2 people
Prep Time10 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Heat the oil in a pan and brown the mince.
  2. Whilst this is browning, chop the pepper and celery into small pieces.
  3. Remove the mince and leave to one side, using fresh oil cook the pepper and celery and add in the spices.
  4. Re-add the mince meat, add the tomatoes and simmer for 10 minutes.
  5. Once cooked, garnish with the fresh basil and serve however you fancy it today.

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]]> https://www.youribsfreedom.com/recipe/beef-chilli/feed/ 0 Corn & Potato Salad https://www.youribsfreedom.com/recipe/grilled-corn-potato-salad/ https://www.youribsfreedom.com/recipe/grilled-corn-potato-salad/#respond Mon, 28 Oct 2019 17:04:12 +0000 https://www.theibscoach.com/?post_type=recipe&p=2507 Potato salads don't have to be a seasonal dish, with all this flavour and heat, simply adding some cooked meats, quiche, salad or veg means you can enjoy this side dish whenever you fancy something different.

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Grilled Corn & Potato Salad
Potato salads don't have to be a seasonal dish, with all this flavour and heat, simply adding some cooked meats, quiche, salad or veg means you can enjoy this side dish whenever you fancy something different.
Servings2 people
Prep Time10 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Boil a pan full of water, wash and cut potatoes in half and cook through for 10 - 15 minutes.
  2. Heat grill to high. Melt butter and mix with olive oil. Coat corn and cook in oven for 10 minutes, turning once.
  3. Chop peppers, coat with butter and oil mix and grill in the oven, turning regularly.
  4. Once cooked, cut the corn off the cob, drain the potatoes and mix these with the peppers.
  5. Add the seasonings to the creme fraiche and stir thoroughly. Add this sauce to the veg, mix and serve with fresh coriander.

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