Dairy Free | 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 Wed, 31 May 2023 16:44:15 +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 Dairy Free | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Fruity Pancakes https://www.youribsfreedom.com/recipe/fruity-pancakes/ Wed, 31 May 2023 15:01:24 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=5651 Breakfast is one of the meals that women with IBS struggle with the most. This is a great weekend treat as it takes a little more time than a lot of my breakfast recipes but is certainly worth the wait. This recipe is great for gut health, gluten free and includes great antioxidants from the […]

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]]> Breakfast is one of the meals that women with IBS struggle with the most. This is a great weekend treat as it takes a little more time than a lot of my breakfast recipes but is certainly worth the wait. This recipe is great for gut health, gluten free and includes great antioxidants from the fruit as well as complex carbs to keep you feeling full for longer.

This delicious breakfast is a real treat and as it is refined sugar, gluten and dairy free (if you choose to use oil instead of butter) it won’t upset your tummy in the way other pancakes recipes might.

Fruity Pancakes
Servings2 people
Prep Time7 minutes
Cook Time10 minutes
Passive Time2-3 hours
Ingredients
Instructions
  1. Wash and chop the fruit and put to one side, leaving one banana for the batter mixture.
  2. To make the batter add the soaked oats, eggs, salt, one pf the bananas and milk into your food processor and blend to a creamy consistency.
  3. Using a small pancakes frying pan, melt some butter and pour in some mixture, coating the base of the frying pan and cook one side for around a minute, then flip (or slide onto a plate and turn over with a soft spatula as I tend to do) and cook the other side.
  4. Stack the pancakes onto two plates as they are ready.
  5. Once the pancake batter is all used, decorate your plates with fruit, drizzle with maple syrup and serve.

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]]> Balsamic Chicken https://www.youribsfreedom.com/recipe/balsamic-chicken/ https://www.youribsfreedom.com/recipe/balsamic-chicken/#respond Sat, 30 Jul 2022 14:27:52 +0000 https://www.theibscoach.com/?post_type=recipe&p=3208 This recipe is inspired from my USA trip back in 2019 and is one of my new favourites. I don’t often use vinegar in my recipes as too much can interfere with my IBS symptoms however for occasional use this works well for me. And the flavour is exquisite. So tender and something a little […]

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]]> This recipe is inspired from my USA trip back in 2019 and is one of my new favourites.

I don’t often use vinegar in my recipes as too much can interfere with my IBS symptoms however for occasional use this works well for me. And the flavour is exquisite. So tender and something a little different.

Balsamic Chicken
Servings2 people
Ingredients
Instructions
  1. Wash your chicken breasts and place in a bowl or tupper-ware box.
  2. Mix the rest of the ingredients together (minus the oil) and drizzle over the chiles to marinade it for at least 4 hours, preferably the whole day.
  3. When you are ready to cook the chicken, heat a large pan with the oil, add in the chicken breasts and marinating mix and cook on a low heat for around 10 minutes until cooked through.
  4. Serve with rice and veg or peas and mash.

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]]> https://www.youribsfreedom.com/recipe/balsamic-chicken/feed/ 0 Chicken With Spinach Mash https://www.youribsfreedom.com/recipe/bacon-chicken-spinach-mash/ https://www.youribsfreedom.com/recipe/bacon-chicken-spinach-mash/#respond Sun, 23 Jan 2022 13:45:10 +0000 https://www.theibscoach.com/?post_type=recipe&p=2613 This is such a simple lunch to throw together and includes 2 of your 10 a day. It is hearty and filling and surprisingly simple to prepare but feels like it should be really bad for you. If you are trying to reduce your sugar intake this meal is perfect for you as it will […]

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]]> This is such a simple lunch to throw together and includes 2 of your 10 a day. It is hearty and filling and surprisingly simple to prepare but feels like it should be really bad for you.

If you are trying to reduce your sugar intake this meal is perfect for you as it will really keep you going wiht two starchy carbs to keep a regular flow of Glucose in your blood stream. This should help you reduce your cravings and remain feeling full.

Bacon wrapped chicken
Servings1 person
Prep Time2 minutes
Cook Time10 minutes
Passive Time2 minutes
Ingredients
Instructions
  1. Pre heat oven. I always heat to 200 degrees.
  2. Peel and chop the potato into small 1 cm cubes. Boil for 10 minutes until cooked through.
  3. Wrap the chicken in bacon and hold together with a cocktail stick. Cook in oven until cooked through, turning once.
  4. Boil the sweetcorn in a saucepan for 5 - 7 minutes until cooked through.
  5. Drain the potatoes, add the spinach and butter and then mash. Spinach retains more goodness is not cooked.
  6. Drain the corn, add a little butter, serve with the mash and chicken breast and a dash of black pepper and enjoy!

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