Broccoli | 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 Broccoli | 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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]]> 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 Roasted Cauliflower salad https://www.youribsfreedom.com/recipe/roasted-cauliflower-salad/ https://www.youribsfreedom.com/recipe/roasted-cauliflower-salad/#respond Wed, 24 Mar 2021 12:14:55 +0000 https://www.theibscoach.com/?post_type=recipe&p=1544 This is a tasty way of using cauliflower and broccoli florets with a warm and spicy salad. Full of Vitamin C, Iron and calcium this will fill you up, keep you energised and help keep colds at bay. I bought too much for a Sunday lunch and had a bag or pre cut florets left […]

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]]> This is a tasty way of using cauliflower and broccoli florets with a warm and spicy salad. Full of Vitamin C, Iron and calcium this will fill you up, keep you energised and help keep colds at bay. I bought too much for a Sunday lunch and had a bag or pre cut florets left over and used this which equates to about 1 head of cauliflower and 1 broccoli.
Roasted Cauliflower salad
This dis couldn't be simpler, I made it when getting ready for work and I am always running late, so if I can find time to do it I am sure you can too.
Servings2 portions
Prep Time10 minutes
Cook Time15+ minutes
Ingredients
Instructions
  1. Toss the florets in 1.5 tablespoons of the olive oil, cumin seeds, turmeric, cayenne and black pepper add to a bowl in a preheated oven (200 degrees) and cook for 15+ minutes until softer
  2. Toss the spinach, lemon juice, grated carrot, avocado in a bowl and put to one side
  3. When the florets are cooked, remove from oven and mix in with the salad. Serve and enjoy (or pack up and take to work to enjoy at lunch, which is what I decided to do)
Recipe Notes

I love salads and people often think they are a boring option but feeling the nutrients glide into my system always makes me feel happy. And Green is my favourite colour!

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/roasted-cauliflower-salad/feed/ 0 Egg Fried Rice https://www.youribsfreedom.com/recipe/egg-fried-rice/ https://www.youribsfreedom.com/recipe/egg-fried-rice/#respond Sun, 22 Sep 2019 14:39:00 +0000 https://www.theibscoach.com/?post_type=recipe&p=2256 I love this healthy take on an an old classic. I enjoyed this for breakfast for a change as I had a busy and long day ahead of me and wanted the extra complex carb boost.

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]]>
Egg Fried Rice
I love this healthy take on an an old classic. I enjoyed this for breakfast for a change as I had a busy and long day ahead of me and wanted the extra complex carb boost.
Servings1 person
Ingredients
Instructions
  1. Heat the oil in a saucepan or wok and add rice.
  2. Cook for a couple of minutes to warm through then add the egg, peas and spinach.
  3. Cook through whilst stirring to wilt spinach and ensure egg is cooked, about 2 - 3 minutes in total.
  4. Add to a bowl, season with black pepper and soy sauce and enjoy!

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