Butter | 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 Mon, 04 May 2026 15:07:43 +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 Butter | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Salmon, Asparagus & Rice https://www.youribsfreedom.com/recipe/salmon-asparagus-rice/ Mon, 04 May 2026 15:02:28 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6123 A simple salmon, asparagus and rice dish that’s easy on the gut and packed with goodness. Balanced, nourishing and perfect if you’re looking to reduce bloating and support digestion without overcomplicating things. Salmon, Asparagus & Rice CourseMain Meals CuisineGluten Free, Pescetarian KeywordIBS Friendly Recipe Servings2 people Prep Time20 minutes Cook Time12 minutes Ingredients 2 Salmon […]

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]]> A simple salmon, asparagus and rice dish that’s easy on the gut and packed with goodness. Balanced, nourishing and perfect if you’re looking to reduce bloating and support digestion without overcomplicating things.
Salmon, Asparagus & Rice
Servings2 people
Prep Time20 minutes
Cook Time12 minutes
Ingredients
Instructions
  1. Season the salmon and gently fry in an air fryer (see kitchen essentials my air fryer recommendations).
  2. Cook the rice on the hob. Mine usually takes around 10 minutes, but this may be longer for whole grain varieties.
  3. Steam the asparagus. Add a little butter (optional) for flavour and enjoy this simple, tasty healing meal.
  4. Add your lemon wedge on the side for added zest!

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]]> Hake, New Potatoes & Salad https://www.youribsfreedom.com/recipe/hake-new-potatoes-salad/ Wed, 09 Apr 2025 19:03:03 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6127 This comforting hake and new potato salad is a beautifully balanced meal that’s gentle on the gut and ideal for anyone with IBS struggling with constipation. Hake is a light, lean white fish that’s easy to digest and rich in protein and B vitamins, supporting gut repair and energy production. New potatoes offer resistant starch […]

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]]> This comforting hake and new potato salad is a beautifully balanced meal that’s gentle on the gut and ideal for anyone with IBS struggling with constipation. Hake is a light, lean white fish that’s easy to digest and rich in protein and B vitamins, supporting gut repair and energy production.

New potatoes offer resistant starch when cooled slightly, a natural prebiotic that helps feed your good gut bacteria and promote regular bowel movements. The creamy butter and parsley sauce adds a dose of healthy fats to keep digestion moving and parsley brings a fresh, cleansing lift that also supports the liver.

It’s a simple, satisfying dish that nourishes your system from the inside out – proof that comfort food can be both healing and delicious.

Hake, New Potatoes & Salad
Ingredients
Sauce
Main Meal
Instructions
  1. Melt the butter, add the chopped parsley and black pepper in a non stick fry pan, then add the hake fillet.
  2. Boil the new potatoes, drain and serve on a bed of leaves, add the cooked Hake and then drizzle the rest of the sauce over the top.

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]]> Hash Brown, Salmon & Eggs https://www.youribsfreedom.com/recipe/hash-brown-salmon-eggs/ Wed, 09 Apr 2025 18:49:40 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=8661 This wholesome breakfast combo is a brilliant choice for anyone managing IBS-related constipation; filling, flavourful, and full of natural fibre and gut-loving nutrients. The homemade hash brown is given a nutritious twist with spinach mashed into the grated potato, adding a dose of magnesium, folate, and plant-based fibre to gently support regular bowel movements. Topped […]

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]]> This wholesome breakfast combo is a brilliant choice for anyone managing IBS-related constipation; filling, flavourful, and full of natural fibre and gut-loving nutrients.

The homemade hash brown is given a nutritious twist with spinach mashed into the grated potato, adding a dose of magnesium, folate, and plant-based fibre to gently support regular bowel movements.

Topped with a soft egg for high-quality protein and choline – both essential for gut lining repair, and slices of smoked salmon rich in anti-inflammatory omega-3s, this dish is as functional as it is satisfying. It’s a warm, nourishing meal that gives your digestive system a gentle nudge while still feeling like a treat.

Hash Brown, Salmon & Eggs
Servings1 person
Prep Time10 minutes
Cook Time7 minutes
Ingredients
Instructions
  1. Grate the potato and then squeeze out the excess liquid through a muslin cloth. Then add this to a bowl, stir in the spinach and 1 x egg until combined.
  2. Heat up the butter in a non stick fry pan, then add the potato mix to the pan, stirring gently, then patting into a hash brown shape. Try to cook one side evenly before flipping to cook the other side.
  3. In a small pan, fry the other egg (or poach it if you are good at poaching - I am not, sadly).
  4. Once your hashbrown is golden and crispy (but not burnt) serve, add the salmon and the egg and season with black pepper for added antioxidants.

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]]> A Proper Good Omelette https://www.youribsfreedom.com/recipe/a-proper-good-omelette/ Wed, 09 Apr 2025 17:07:02 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=8642 This simple omelette is more than just a quick meal, it’s a gut-loving, hormone-balancing powerhouse that keeps you full and energised. Eggs provide high-quality protein and choline, essential for gut lining repair and brain health. Orange bell pepper and cherry tomatoes add a burst of antioxidants and vitamin C to support immune function and reduce […]

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]]> This simple omelette is more than just a quick meal, it’s a gut-loving, hormone-balancing powerhouse that keeps you full and energised. Eggs provide high-quality protein and choline, essential for gut lining repair and brain health.

Orange bell pepper and cherry tomatoes add a burst of antioxidants and vitamin C to support immune function and reduce inflammation. Fresh spinach brings fibre, folate, and iron – perfect for feeding good gut bacteria and supporting energy levels, while pumpkin seeds add zinc and magnesium for digestion, hormone health, and a touch of crunch.

Cooked in a knob of proper real-life butter and seasoned with black pepper, it’s warm, filling, and packed with goodness your body will thank you for.

A Proper Good Omelette
Servings1 person
Prep Time5 minutes
Cook Time5 minutes
Ingredients
Instructions
  1. Wash and chop the veggies.
  2. Beat the two eggs in a bowl. Heat up a non-stick frypan, melt a knob of butter then add the eggs.
  3. Add in the veggies (except the spinach) cover the pan with a lid for 2 - 3 minutes on a medium heat. Then add the spinach and cover for a further 1 minute.
  4. Serve and add the black pepper.

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]]> Asparagus & Poached Eggs https://www.youribsfreedom.com/recipe/asparagus-poached-eggs/ Wed, 11 Oct 2023 13:47:13 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6037 This simple and easy to make breakfast combination is a tasty treat, which also benefits the kidneys as the asparagus acts as a diuretic whilst 1 portion contains 70% of your daily Vitamin K requirements. Eggs are a great source of Vitamins A, D and E and also contain Folate and a great source of […]

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]]> This simple and easy to make breakfast combination is a tasty treat, which also benefits the kidneys as the asparagus acts as a diuretic whilst 1 portion contains 70% of your daily Vitamin K requirements.

Eggs are a great source of Vitamins A, D and E and also contain Folate and a great source of protein.

It may surprise you that butter, in its full fat, natural unpasteurised form is actually really easy to digest, even for those with dairy intolerances. I use this butter as a healthy, easily digestible fat on a regular basis.

Asparagus & Poached Eggs
Servings1 person
Prep Time2 minutes
Cook Time7 minutes
Ingredients
Instructions
  1. Wash the asparagus and plop them in a saucepan of boiling water to simmer for a few minutes until tender.
  2. Heat a large pan with water, add a drop of white vinegar to the water and carefully lower in your eggs to poach, one by one. I used a ladle for this so as to keep them in a good formation.
  3. Drain the asparagus and carefully scoop out your eggs to place on top. Add a dollop of butter and you are ready to go!

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]]> Banana Blueberry Bread https://www.youribsfreedom.com/recipe/banana-blueberry-bread/ https://www.youribsfreedom.com/recipe/banana-blueberry-bread/#respond Sat, 23 Sep 2023 11:31:27 +0000 https://www.theibscoach.com/?post_type=recipe&p=1628 This simple and yet timeless recipe is a fantastic way to boost your mood, containing vital brain feeding nutrients. Plus it is healing and soothing to the gut and feels like a proper treat. The cooling time at the end is essential to get a proper slice without crumbling, so be patient (not my strong point)!

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]]>
Banana Blueberry Bread
This simple and yet timeless recipe is a fantastic way to boost your mood, containing vital brain feeding nutrients. Plus it is healing and soothing to the gut and feels like a proper treat. The cooling time at the end is essential to get a proper slice without crumbling, so be patient (not my strong point)!
Servings4-6 people
Prep Time8 minutes
Cook Time35+ minutes
Passive Time15 minutes
Ingredients
Instructions
  1. Preheat oven to 350F 175C and lightly grease a loaf tin.
  2. In a large bowl, combine flour and dry ingredients and set aside.
  3. In a separate bowl, cream together butter (or avocado) and sugar.
  4. Stir in eggs (or egg mix) vanilla, mashed bananas and blueberries until well blended.
  5. Combine all ingredients and add to loaf tin.
  6. Bake in pre heated oven for 35 minutes and be careful not to burn! To check if cooked properly, use a skewer or toothpick and see if it comes out clean.
  7. Leave loaf to cool for 10 - 15 minutes as otherwise it may crumble when sliced.
Recipe Notes

We love this bread but use this as an occasional treat. You can enjoy sweet treats with IBS as long as you are eating a balanced and healthy diet the rest of the time.

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/banana-blueberry-bread/feed/ 0 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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]]> Berry Yummy Brekkie https://www.youribsfreedom.com/recipe/berry-yummy-brekkie/ https://www.youribsfreedom.com/recipe/berry-yummy-brekkie/#respond Sat, 20 May 2023 12:30:33 +0000 https://www.theibscoach.com/?post_type=recipe&p=3013 I just love this gorgeous breakfast or brunch recipe. So easy, so quick and so tasty. It feels like a really naughty treat and yet there are tonnes of great antioxidants, vitamins and minerals in this gorgeous breakfast, as well as natural whole food sugars and omegas. An all round great nutrient rich breakfast. Go […]

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]]> I just love this gorgeous breakfast or brunch recipe. So easy, so quick and so tasty. It feels like a really naughty treat and yet there are tonnes of great antioxidants, vitamins and minerals in this gorgeous breakfast, as well as natural whole food sugars and omegas. An all round great nutrient rich breakfast. Go on, treat yourself!
Berry Yummy Brekkie
Servings1 person
Prep Time5 minutes
Cook Time3 minutes
Ingredients
Instructions
  1. Add the egg into a bowl with the cinnamon and lightly whisk until the mixture is well mixed.
  2. Dunk the bread in both sides until covered and gently heat the butter in a fry pan.
  3. Add the bread to the fry pan, turning after a minute or so on a gentle heat to cook the egg through.
  4. Whilst the bread is gently cooking, chop the berries ready to go on top.
  5. When the bread is golden and cooked through on both sides, serve on a plate, add the fruit, add the maple syrup and go and sit somewhere beautiful (in your garden if it is summertime) and enjoy this indulgent sweet breakfast treat.

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]]> https://www.youribsfreedom.com/recipe/berry-yummy-brekkie/feed/ 0 Chilli Lime Cobs https://www.youribsfreedom.com/recipe/chilli-lime-cobs/ https://www.youribsfreedom.com/recipe/chilli-lime-cobs/#respond Fri, 28 Oct 2022 16:39:17 +0000 https://www.theibscoach.com/?post_type=recipe&p=2476 This super simple tasty twist on an old classic is great as a side dish with salads and meat or on its own for a tasty healthy afternoon nibble. You can turn up the heat or keep it minimal but the lime and chilli combination is super tasty and makes a change from corn drenched […]

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]]> This super simple tasty twist on an old classic is great as a side dish with salads and meat or on its own for a tasty healthy afternoon nibble. You can turn up the heat or keep it minimal but the lime and chilli combination is super tasty and makes a change from corn drenched in butter, Also lower in calories overall and a real winner to take to a BBQ or have with a dinner party!
Chilli Lime Cobs
Servings2-4 people
Prep Time5 minutes
Cook Time12 minutes
Ingredients
Instructions
  1. Peel and slice corn cobs to rough 2 inch chunks.
  2. Add cobs to a pan of boiling water and cook for 8-10 minutes until cooked through and golden.
  3. Heat oven to 200 degrees.
  4. Melt the butter, add the seasoning and stir.
  5. Drain corn cobs and add to an oven proof dish, drizzle butter mixture over and add tot eh over for 2 - 4 minutes, turning once to ensure all surfaces are coated.
  6. Remove from oven, serve and enjoy!

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]]> https://www.youribsfreedom.com/recipe/chilli-lime-cobs/feed/ 0 Tuna Steak Salad https://www.youribsfreedom.com/recipe/tuna-steak-salad/ https://www.youribsfreedom.com/recipe/tuna-steak-salad/#respond Wed, 22 Jun 2022 06:13:00 +0000 https://www.theibscoach.com/?post_type=recipe&p=4539 Tuna is one of the best fish around in terms of Vitamin B6, magnesium, iron and potassium. What this means is that it will help to keep your skin, hair and nails strong as well as feeding your brain, keeping away feelings of anxiety and calming stress. Helping healthy muscle growth and good digestion this […]

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]]> Tuna is one of the best fish around in terms of Vitamin B6, magnesium, iron and potassium.

What this means is that it will help to keep your skin, hair and nails strong as well as feeding your brain, keeping away feelings of anxiety and calming stress. Helping healthy muscle growth and good digestion this can be added to whatever side dish you prefer.

In this instance I went for summer new potatoes and salad.

Pan fried Tuna steak, new potatoes and salad
Servings1 person
Prep Time5 minutes
Cook Time12 minutes
Passive Time30 minutes
Ingredients
Instructions
  1. Juice the lime and sit the tuna in half of the juice for anywhere between 30 minutes to a few hours before cooking. This creates a lovely flavour and also ensures that the tuna starts to 'cook', making the pan frying quick and easy.
  2. Wash and chop the potatoes into small chunks and set them on to boil with a spring of fresh mint for flavour. The smell is so insanely good when cooking minty potatoes and as mint is a digestive this will aid the process. Once reached boiling point, simmer until cooked through.
  3. Whilst the potatoes are cooking, heat the oil in a grill pan to a high temperature and add the tuna. Cook on each side for about 2 - 4 minutes depending on the thickness of the steak and how long the lime juice was marinading.
  4. Whilst the tuna is cooking prepare your salad (or use your pre prepared salad from your weekly batch cooking). Add this to the plate on the side.
  5. Drain the potatoes and season with salt and pepper or a knob of butter. Add to the plate. Once the tuna is nicely cooked through and seared on each side, add to the plate. Drizzle the remaining lime juice over the tuna and enjoy!

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