asparagus spears | Helen Jane | Your IBS Freedom

Teriyaki Salmon Bites

admin — Fri, 09 Aug 2024 11:03:21 +0000

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

2 Salmon Fillets
1cup Basmati Rice
3florets Broccoli
1/2 Red Pepper
6 asparagus spears
2tbsp Teriyaki sauce
1pinch Smoked Paprika
1pinch cumin
1pinch Cayenne Pepper
1pinch Rock salt
1pinch chilliOptional - if chilli doesn't agree with you then leave it
1pinch garlic powderOptional, as above.
1tbsp Maple Syrup
1 tbsp Olive Oil
1tbsp sesame seedsIf you have Diverticulitis leave these out of recipe.
1pinch Fresh CorianderOr Parsley if you prefer
1pinch Crushed Black Pepperto garnish

Instructions

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.
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.
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.
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.
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.
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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Asparagus Brunch

admin — Wed, 22 Sep 2021 16:54:42 +0000

Brunch

I love this simple brunch, breakfast or lunch. Eggs are very nutritious and so simple to make into something tasty. Plus they go with everything. Just double up for two portions.

Servings1 person

Ingredients

Instructions

Boil a pan of water and add the asparagus, cook until soft (usually about 4 - 6 minutes).
Heat up some butter in a saucepan, add the tomatoes and spinach and stir gently for a minute or so.
Add the eggs, cover the pan and steam for a minute or two until cooked through but still runny.

The post Asparagus Brunch appeared first on Helen Jane | Your IBS Freedom.

Lemon Chicken & Rosemary Potatoes

admin — Mon, 03 May 2021 09:00:06 +0000

This delicious and simple recipe is super easy but requires a bit more time to marinade than my usual IBS Free recipes. However, it is totally worth it.

So tasty, really good for you in terms of nutrition and all the love you pour into this dish will reward you in terms of the energy it will provide you with.

TIP: I used soya yoghurt with this recipe and it worked OK but I think the consistency would be better with normal dairy greek yoghurt. Depends on how you feel and whether your body will tolerate digesting dairy.

TIP 2: This recipe can easily become a little over salty so go steady with your salt usage.

Lemon Chicken & Rosemary Potatoes

Servings1 person

Prep Time10 minutes

Cook Time15 minutes

Passive Time3 hours

Ingredients

1packet chicken fillet stripsor 1 large breast sliced
1packet baby potatoesaround 10 - 15 if loose
1whole Lemonzest and juice
1cup yoghurtI used soya but you can use your own preference
1squeeze garlic paste*Optional. I rarely use garlic so just added a little
1tspn Paprika
1tspn Black Pepper
1tspn Salt
1tablespoon Olive Oil
1tspn dried herbsI used mixed but oregano, parsley or coriander would work well
1tspn rosemaryI used fresh but dried would work also
3 - 5 asparagus spearschopped into bitesized pieces
2-3 lengths of kaleor large handful of chopped kale
½ Red Bell Peppersliced

Instructions

To make the marinade mix the yoghurt, zest of a whole lemon, juice of half a lemon, paprika, garlic (optional), mixed herbs (not the rosemary), black pepper, pinch of salt and a drizzle of olive oil together. Once mixed coat the chicken strips or mini fillets and store these in the fridge for 3 hours.
When ready to cook the chicken, this can be grilled or air fried for around 10 minutes until tender. I added the sliced red pepper to cook in the air fryer with the chicken to add a bit of colour and texture to the meal.
For the potatoes, wash and chop these in half to make them bitesized and transfer into a bowel. add some oil, salt, rosemary and black pepper and mix well. These can be roasted in an air fryer or conventional oven when you are ready to prepare the meal. Should take 10 - 15 minutes max.
Chop the kale into bitesized pieces around 2 cm square, transfer to a bowel, add some oil and salt to taste and place on a baking tray. These can be crisped in a warm over, or in a dehydrator. In an oven these take about 1 - 2 minutes. be careful you don't over cook. I heated the oven up, turned it off and added the kale for a couple of minutes.
Boil or steam the asparagus until cooked through and serve with the crispy kale.

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