Beetroot | 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, 09 Apr 2025 15:39:16 +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 Beetroot | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Morning Cleanse Juice https://www.youribsfreedom.com/recipe/morning-cleanse-juice/ Wed, 09 Apr 2025 15:36:19 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=8639 This vibrant juice is an absolute powerhouse for your gut and immune system. Beetroot helps cleanse the liver and support healthy digestion, while apple and orange provide a natural hit of vitamin C and fibre to feed your good gut bugs. Carrots bring in beta-carotene to support your gut lining and skin, and ginger adds […]

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]]> This vibrant juice is an absolute powerhouse for your gut and immune system. Beetroot helps cleanse the liver and support healthy digestion, while apple and orange provide a natural hit of vitamin C and fibre to feed your good gut bugs.

Carrots bring in beta-carotene to support your gut lining and skin, and ginger adds a warming, anti-inflammatory kick that soothes the digestive tract and boosts circulation. It’s fresh, zingy, and gives your body a gentle reset from the inside out.

*Please note that a juice machine will provide a great consistency. A smoothie machine will create a rough texture as it will include all the fibre. If you do not have a juice machine, I would recommend draining the liquid through a muslin cloth a couple of times. 

Morning Cleanse Juice
Servings2 glasses
Prep Time5 minutes
Passive Time5 minutes
Ingredients
Instructions
  1. wash, slice and prepare all ingredients and then juice them in your juice machine. Simple!

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]]> Jacket & Beet Salad https://www.youribsfreedom.com/recipe/ibs-free-jacket-salad/ Wed, 24 Jan 2024 10:45:23 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6237 I love the simplicity of this recipe. We often think we have to create chef like quality foods at home and are constantly bombarded with complex recipes, using multiple ingredients. When often all the body wants is something that is easy to digest, tasty, filling and the fact that this dish is simple to make […]

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]]> I love the simplicity of this recipe. We often think we have to create chef like quality foods at home and are constantly bombarded with complex recipes, using multiple ingredients. When often all the body wants is something that is easy to digest, tasty, filling and the fact that this dish is simple to make frees up more of your time too.

Potatoes have had such bad press, but in tests, out of a thousands women with IBS, only 2 – 3% struggled to process potatoes. So the chances are that you can enjoy these high energy veg and reap the benefits of feeling satisfied whilst providing your body with its preferred source of energy, starchy whole food carbs!

Not only that, but when added with this nutrient dense, fibrous, colourful salad your gut will be a very happy bunny indeed. All the combined nutrients will help to alkalise your digestive system, reducing IBS symptoms and providing your body with real, whole food nutrients that it can process with ease, without causing any embarrassing flare-ups. Plus this recipe is low cal and great for weight loss programs.

To make this recipe even easier to prepare, you can pre-cook the beetroot the day before.

Jacket & Beet Salad
Servings1 person
Prep Time3 minutes
Cook Time1 hour
Ingredients
Instructions
  1. Wash and pierce the Jacket potato and add to the oven to cook through. Turning once.
  2. Boil the whole (roots and all) fresh beetroot in a saucepan for around 45 minutes, being careful not to break the skin as the colour may leach out.
  3. Once cooked through (poke a skewer in it to make sure) then peel the beet and chop it into small, bite sized chunks. Leave this to one side to cool.
  4. Whilst the beet is cooling and the jacket is nearly cooked, then prepare your delicious salad, including making your own dressing. You can add whatever you want but I like mine to be full of flavour, so I often add fresh herbs like coriander, basil, parsley and sometimes a touch of dijon mustard to a teaspoon of mayo, lemon juice and a splash of olive oil.
  5. Once your potato is cooked, serve with your salad, coat your beet in your home made dressing and season to taste. For low calorie options use some of the salad dressing in your jacket potato instead of butter OR limit the butter to ½ teaspoon.

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]]> 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 Chicken & Root Veg Salad https://www.youribsfreedom.com/recipe/chicken-root-veg-salad/ https://www.youribsfreedom.com/recipe/chicken-root-veg-salad/#respond Fri, 24 Feb 2023 09:53:28 +0000 https://www.theibscoach.com/?post_type=recipe&p=4842 Sweet potatoes are so nutritious and often a lot softer on the digestive system than ordinary white potatoes. Full of vitamin A and a great source of natural fibre. Coupled with the gut healing and blood strengthening Beet, this dish is tasty and good for your tummy. Chicken & Root Veg Salad CourseSalads CuisineGluten Free […]

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]]> Sweet potatoes are so nutritious and often a lot softer on the digestive system than ordinary white potatoes. Full of vitamin A and a great source of natural fibre. Coupled with the gut healing and blood strengthening Beet, this dish is tasty and good for your tummy.
Chicken & Root Veg Salad
Servings1 person
Prep Time15 minutes
Cook Time45 minutes
Ingredients
Instructions
  1. Wash and boil the fresh beetroot for 40+ minutes until cooked through. Drain and slice.
  2. After 20 minutes start prepping the sweet potato and chicken. Wash and chop the sweet potato into small wedges around 1 cm thick.
  3. Coat the wedges with seasoning mix and oil and cook in an Air Fryer for 10 - 15 minutes, turning once.
  4. Season and bake the chicken breast for 10+ minutes at 180 until cooked through and tender.
  5. Prepare the salad and arrange on a plate.
  6. Add the sliced chicken breast, beet and wedges and add your dressing of choice and enjoy this hearty, filling salad with confidence.

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]]> https://www.youribsfreedom.com/recipe/chicken-root-veg-salad/feed/ 0 Beetroot Soup https://www.youribsfreedom.com/recipe/beetroot-soup/ https://www.youribsfreedom.com/recipe/beetroot-soup/#respond Thu, 22 Sep 2022 16:16:49 +0000 https://www.theibscoach.com/?post_type=recipe&p=2267 I just love the colour, flavour and earthy texture of this soup. Perfect in any season and great with a dollop of Oatly Cream swirled in it.

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]]>
Beetroot Soup
I just love the colour, flavour and earthy texture of this soup. Perfect in any season and great with a dollop of Oatly Cream swirled in it.
Servings2 portions
Ingredients
Instructions
  1. Cook the beetroot with skin on for 30 - 45 minutes. Peel and chop into quarters (skip this if using pre cooked beetroot)
  2. Chop the courgette into small pieces and add to a pan of boiling water. Add the stock cube and cook until stock cube dissolved.
  3. Add the beetroot to the pan and take off the heat.
  4. Blend using a hand blender and serve in a bowl
  5. Spinkle with seeds and finely grated hard cheese (vegan or parmesan), serve and enjoy!

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]]> https://www.youribsfreedom.com/recipe/beetroot-soup/feed/ 0 Onion Free Coleslaw https://www.youribsfreedom.com/recipe/onion-free-coleslaw/ https://www.youribsfreedom.com/recipe/onion-free-coleslaw/#respond Thu, 23 Dec 2021 12:06:34 +0000 https://www.theibscoach.com/?post_type=recipe&p=3957 Super simple slaw! As onions affect my IBS, i avoid them. This means traditional coleslaw doesn't work for me. So, I invested in my new favourite kitchen gadget (check out my Kitchen Gadgets blog) and have since been enjoying my delicious slaw all the time. It also helps create great stir fry's, see my Stir Fried Veg and Broccoli recipe). This is so simple and dresses up any salad, jacket potato and the excess can be made into a soup or sauce. Its a win win win win!

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]]>
IBS Friendly Slaw
Super simple slaw! As onions affect my IBS, i avoid them. This means traditional coleslaw doesn't work for me. So, I invested in my new favourite kitchen gadget (check out my Kitchen Gadgets blog) and have since been enjoying my delicious slaw all the time. It also helps create great stir fry's, see my Stir Fried Veg and Broccoli recipe). This is so simple and dresses up any salad, jacket potato and the excess can be made into a soup or sauce. Its a win win win win!
Servings4 portions
Ingredients
  • 1 Carrot
  • 1 Beetroot
  • 1slice red cabbageonly about 1% of my IBS clients cant digest cabbage so swap this out for chopped pepper if this applies to you.
Instructions
  1. Wash and peel the veggies.
  2. Run through the machine (or grate with a grater). Serve with your next salad, add to a sandwich filling, scoop onto a jacket potato, add into a stir fry, make into a sauce or soup. And enjoy!

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]]> https://www.youribsfreedom.com/recipe/onion-free-coleslaw/feed/ 0 Chicken & Beet Stir Fry https://www.youribsfreedom.com/recipe/chicken-stir-fry/ https://www.youribsfreedom.com/recipe/chicken-stir-fry/#respond Sat, 17 Oct 2020 16:03:18 +0000 https://www.theibscoach.com/?post_type=recipe&p=3289 I love stir fried food. It is one of the simplest way to get really good nutrition into your body, quickly and easily. And you can pre-prepare most of this and throw it in a wok or large pan minutes before you want to eat it. Plus this recipe is made from scratch and includes […]

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]]> I love stir fried food. It is one of the simplest way to get really good nutrition into your body, quickly and easily. And you can pre-prepare most of this and throw it in a wok or large pan minutes before you want to eat it. Plus this recipe is made from scratch and includes ingredients that are great for my IBS and won’t cause me any pain or unwanted flare ups.
Tasty IBS Free Chicken Stir Fry
Servings2 portions
Prep Time7 minutes
Cook Time10 minutes
Ingredients
Sauce
Stir Fry
Instructions
  1. Cut up the chicken into strips and brown in a hot pan with a little oil. Once browned, leave to one side.
  2. Chop the sweet potato into small chunks and just cover with water, add the seasoning and bring to the boil. Cook for 10 minutes and then add the tomatoes. Cook for another 10 minutes.
  3. Whilst the sauce is cooking, add the chopped pepper, grated carrot and beet to some boiling water in a wok or large deep pan. No need to cook these in oil. Sprinkle with a little salt to bring out the flavours. stir fry for up to 5 minutes.
  4. Blitz the sauce with a hand blender until a smooth consistency. Add this to a fry pan and place the browned chicken into this mix. Cook the chicken for a further 5+ minutes, until cooked through.
  5. Add the sauce to the stir fried veg and chicken and enjoy!

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]]> https://www.youribsfreedom.com/recipe/chicken-stir-fry/feed/ 0 Beetroot Puree https://www.youribsfreedom.com/recipe/beetroot-puree/ https://www.youribsfreedom.com/recipe/beetroot-puree/#respond Tue, 24 Mar 2020 13:03:11 +0000 https://www.theibscoach.com/?post_type=recipe&p=727 This simple puree is a great accompaniment to many dishes.  It goes well with salads, can be used as a dip and is versatile enough to spread on toast or used in a healthy wrap for lunch. Beetroot Puree CourseSauces & Dips CuisineDairy & Gluten Free, Vegan KeywordIBS Friendly Recipe Servings2 people Prep Time5 minutes […]

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]]> This simple puree is a great accompaniment to many dishes.  It goes well with salads, can be used as a dip and is versatile enough to spread on toast or used in a healthy wrap for lunch.
Beetroot Puree
Servings2 people
Prep Time5 minutes
Ingredients
Instructions
  1. Pre-cook the beetroot and leave to cool before starting this recipe
  2. Once cooled, chop into rough chunks, add the rest of the ingredients into a small hand blender and blend until you reach the desired consistency.
  3. Serve with whatever you fancy and enjoy. I like mine with toasted wholemeal pitta and a side of hummus...!
Recipe Notes

Who doesn't like a bit of sauce?

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]]> https://www.youribsfreedom.com/recipe/beetroot-puree/feed/ 0 Tuna Steak with Beet Sauce https://www.youribsfreedom.com/recipe/tuna-steak-beetroot-sauce/ https://www.youribsfreedom.com/recipe/tuna-steak-beetroot-sauce/#respond Sun, 24 Mar 2019 12:53:48 +0000 https://www.theibscoach.com/?post_type=recipe&p=696 Fresh and tasty tuna steak with beautiful beetroot puree.  This dish is simple, it’s tasty and the beetroot is a cleanser of the digestive tract.  As it’s unpicked it is perfect for candida sufferers and will improve motility through the body.  Full of antioxidants, vitamin C, Omegas and Iron this little wonder will keep you […]

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]]> Fresh and tasty tuna steak with beautiful beetroot puree.  This dish is simple, it’s tasty and the beetroot is a cleanser of the digestive tract.  As it’s unpicked it is perfect for candida sufferers and will improve motility through the body.  Full of antioxidants, vitamin C, Omegas and Iron this little wonder will keep you energised, motivated and focused.
Tuna Steak with Fresh Beetroot Puree
Servings2 people
Prep Time10 minutes
Cook Time6 minutes
Ingredients
Instructions
  1. 1. Pre cook the beetroot and leave to cool down. Once cool, roughly chop, add the chopped tomatoes, the fresh herbs, lemon juice and olive oil into a small hand blender. Blend until desired consistency (I like mine a bit rough and chunky, but you may prefer this puree to be smoother).
  2. 2. Heat up a grilling pan and add a drop of olive oil. Cover the tuna steaks with any herbs or spices that take your fancy. I've used more lemon juice and some crushed black pepper. Grill the tuna steaks each side for about 2 - 3 minutes until cooked through.
  3. 3. Whilst these are grilling, wash and chop your salad. Arrange this on the plate, add the hot tuna steaks and garnish with the beetroot puree.
Recipe Notes

I love this recipe. Its so easy to make and really tasty.

#IBSFreeFood

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