Basmati Rice | 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, 12 Feb 2025 20:38:04 +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 Basmati Rice | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 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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]]> 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 Chicken Fajitas https://www.youribsfreedom.com/recipe/chicken-fajitas/ https://www.youribsfreedom.com/recipe/chicken-fajitas/#respond Sun, 11 Dec 2022 10:08:51 +0000 https://www.theibscoach.com/?post_type=recipe&p=2893 I love spicy chicken and this combination is full of fantastic nutrition that will keep you feeling full and satisfied, whilst combatting all your symptoms and boosting your immune system. Win win!

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Chicken Fajitas
I love spicy chicken and this combination is full of fantastic nutrition that will keep you feeling full and satisfied, whilst combatting all your symptoms and boosting your immune system. Win win!
Servings2 people
Ingredients
Instructions
  1. Firstly, gently fry off the chicken in a drop of olive oil and leave to one side.
  2. next slice the pepper (and onion if using) and add his to the pan of oil. Stir gently for about a minute and then add the cumin, paprika, chilli powder (or fresh chilli) and a tbsp of the lemon juice. Continue to stir until ingredients thoroughly mixed.
  3. Now add the tomatoes to the mixture, pop the chicken back in and simmer, stirring occasionally.
  4. Take your cup of rice and add it to a small saucepan (with a lid). Add two cups of water, the Tumeric 3 tbsp of lemon juice and salt. Stir and bring to the boil. Once bubbling, bring the heat down to a simmer and add the saucepan lid. Cook for 8 - 10 minutes (or whatever the packet says).
  5. Now for the guacamole. Peel and chop the avocados and add them into a small blender along with the spinach, mint, 3 tablespoons of lemon juice and black pepper. Blend until smooth and serve in a bowl.
  6. By now the rice should be cooked, stir and serve. Serve the chicken fajita mix in a separate bowl. Serve the tortillas and enjoy making lovely chicken fajitas by spreading a spoonful of guacamole, adding a tablespoon of rice and chicken fajita mix, roll up and enjoy!

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]]> https://www.youribsfreedom.com/recipe/chicken-fajitas/feed/ 0 Thai Green Curry https://www.youribsfreedom.com/recipe/thai-green-curry/ https://www.youribsfreedom.com/recipe/thai-green-curry/#respond Thu, 01 Apr 2021 21:52:54 +0000 https://www.theibscoach.com/?post_type=recipe&p=3717 This warming tasty curry is an absolute winner in terms of nutrients and feel good factor. You can make it as hot or mild as you wish and as I don’t eat onions or garlic I have missed these out but if your IBS is OK with onions and garlic you can add these liberally. […]

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]]> This warming tasty curry is an absolute winner in terms of nutrients and feel good factor. You can make it as hot or mild as you wish and as I don’t eat onions or garlic I have missed these out but if your IBS is OK with onions and garlic you can add these liberally.

I make my own curry paste with lemongrass, lime zest and juice, chillis, cumin, ginger, and black peppercorns and fish sauce.

Thai Green Curry
Servings2 people
Ingredients
Instructions
  1. Add 1 cup of rice to a saucepan and 2 cups of water. Bring to the water and them simmer with a lid on for 8 - 10 minutes.
  2. Heat oil in a pan and cook the curry paste, garlic, ginger and lemon grass paste on medium heat for a couple of minutes.
  3. Add the coconut cream and fish sauce, turmeric and kefir leaves. Bring to the boil and then reduce heat to a simmer and add in the chicken pieces and veggies.
  4. Cook this gently for about 10 minutes, until cooked through.
  5. Serve Thai curry with rice and garnish with fresh coriander and shopped chilli.

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]]> https://www.youribsfreedom.com/recipe/thai-green-curry/feed/ 0 Mango Curry https://www.youribsfreedom.com/recipe/mango-curry/ https://www.youribsfreedom.com/recipe/mango-curry/#respond Wed, 24 Mar 2021 13:01:14 +0000 https://www.theibscoach.com/?post_type=recipe&p=1920 This fabulous vibrant curry was sent in by one of our clients, Michelle Rowland. We hope you enjoy it as much as we did. Bursting with flavour and simple to make this is a perfect meal to fight off any last minute winter colds and really enjoy.

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Michelle's Mango Curry
This fabulous vibrant curry was sent in by one of our clients, Michelle Rowland. We hope you enjoy it as much as we did. Bursting with flavour and simple to make this is a perfect meal to fight off any last minute winter colds and really enjoy.
Servings2 people
Prep Time15 minutes
Cook Time20 minutes
Ingredients
Instructions
  1. Brown the chicken in a little oil, in a deep pan and set to one side.
  2. Add the spices to the pan and stir until well mixed and sizzling.
  3. Next add the chicken stock and rice and cook for 5 minutes.
  4. Re-add the chicken.
  5. Add the cauliflower, cover and simmer for 10 - 15 minutes.
  6. Once all cooked through, add the spinach to wilt and garnish and serve.

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]]> https://www.youribsfreedom.com/recipe/mango-curry/feed/ 0 Baked Pineapple https://www.youribsfreedom.com/recipe/baked-pineapple/ https://www.youribsfreedom.com/recipe/baked-pineapple/#respond Tue, 24 Sep 2019 12:55:50 +0000 https://www.theibscoach.com/?post_type=recipe&p=1641 Baked Pineapple Baked Pineapple is a complete Showstopper. So tasty, full of goodness and a really natural sweet and salty flavour. You can follow this recipe and have a meal for two people, or get mini pineapples and adjust the measurements accordingly to make these for a BBQ or a diner party. One thing is […]

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Baked Pineapple
Baked Pineapple is a complete Showstopper. So tasty, full of goodness and a really natural sweet and salty flavour. You can follow this recipe and have a meal for two people, or get mini pineapples and adjust the measurements accordingly to make these for a BBQ or a diner party. One thing is for sure, when you have tried this once you will already be looking forward to the next time...
Servings2 people
Prep Time10 minutes
Cook Time30 minutes
Ingredients
Instructions
  1. Cut Pineapple down the middle lengthways, starting at the base so that the top green parts are split for decorative purposes.
  2. Hollow out the middle, using a serrated curved Grapefruit knife, or delicately cut out a square with a serrated veggie knife so that you can leave 1 cm thick 'bowl' shape in each pineapple half.
  3. Scoop out the leftover pineapple we will add this to the rice and chicken mix (and some can be added to the leftover coconut cream for pineapple ice-cream)
  4. Bake the pineapple on a low heat for 20 minutes
  5. Next cut, season and bake the chicken fillet for 15 minutes (until cooked)
  6. Pop the rice onto cook with a ½ water ½ coconut water mixture. Add salt to taste
  7. Cut the red pepper and courgette into small pieces and add in with the chicken for 5 - 10 minutes and stir through
  8. Take the chicken out of the oven, drain the fat
  9. Drain the rice and add to the chicken, pepper and courgette. Stir and mix in half the leftover pineapple
  10. Take the pineapple out of the oven and add the chicken and rice mixture to the pineapple. Pop it back into the oven for 5 - 10 minutes
  11. Remove the Baked Pineapple, cover in fresh chopped parsley and crushed black pepper and then serve.

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