Cherry Tomatoes | 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 19:24:34 +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 Cherry Tomatoes | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Smoked Salmon & Beet Salad https://www.youribsfreedom.com/recipe/smoked-salmon-beet-salad/ Wed, 09 Apr 2025 19:24:34 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6121 This vibrant smoked salmon, avocado, and beetroot salad is the perfect light-yet-satisfying dish for anyone managing IBS and looking to beat the bloat. Smoked salmon is rich in anti-inflammatory omega-3s and easy-to-digest protein, helping to calm the gut and support healthy digestion. Beetroot is a natural liver cleanser and gut stimulator, promoting smoother digestion and […]

The post Smoked Salmon & Beet Salad appeared first on Helen Jane | Your IBS Freedom.

]]> This vibrant smoked salmon, avocado, and beetroot salad is the perfect light-yet-satisfying dish for anyone managing IBS and looking to beat the bloat.

Smoked salmon is rich in anti-inflammatory omega-3s and easy-to-digest protein, helping to calm the gut and support healthy digestion. Beetroot is a natural liver cleanser and gut stimulator, promoting smoother digestion and reducing trapped wind.

Creamy avocado adds fibre and healthy fats to soothe the gut lining and keep you feeling full without heaviness. Tossed together with a zingy lemon mayo dressing, this salad is refreshing, supportive, and ideal for days when your tummy needs something gentle but nourishing.

Smoked Salmon & Beet Salad
Servings1 portion
Prep Time10 minutes
Ingredients
Instructions
  1. Wash, chop and prep the salad
  2. Add the sliced smoked salmon.
  3. Drizzle over lemon mayo (mayonaise with freshly squeezed lemon juice) and serve!

The post Smoked Salmon & Beet Salad appeared first on Helen Jane | Your IBS Freedom.

]]> 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 […]

The post A Proper Good Omelette appeared first on Helen Jane | Your IBS Freedom.

]]> 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.

The post A Proper Good Omelette appeared first on Helen Jane | Your IBS Freedom.

]]> Salmon and Strawberry Salad https://www.youribsfreedom.com/recipe/salmon-and-strawberry-salad/ https://www.youribsfreedom.com/recipe/salmon-and-strawberry-salad/#respond Fri, 24 Jan 2025 00:09:52 +0000 https://www.theibscoach.com/?post_type=recipe&p=4202 I love this recipe. I once had a strawberry salad in some posh gastropub in London and really enjoyed it, so I have wanted to create one ever since. Strawberries and salmon go surprisingly well together, so put your big girl pants on and give it a try   Salmon and Strawberry Salad CourseSalads CuisinePescetarian […]

The post Salmon and Strawberry Salad appeared first on Helen Jane | Your IBS Freedom.

]]> I love this recipe. I once had a strawberry salad in some posh gastropub in London and really enjoyed it, so I have wanted to create one ever since.

Strawberries and salmon go surprisingly well together, so put your big girl pants on and give it a try

 

Salmon and Strawberry Salad
Servings1 person
Prep Time5 minutes
Cook Time10 minutes
Ingredients
Instructions
  1. Spread the chopped greens over the plate
  2. Pan fry the salmon in a little oil for 8 - 10 mintutes. Then flake once cooked both sides. Pile this in the centre of the plate
  3. Arrange the tomatoes and strawberries around the edge of the plate.
  4. Drizzle the dressing of your choice. I used lemony mayo as i love the sharp flavour with the sweet salmon and strawberries. But balsamic reduction works really well. balsamic vinegar is a little too sharp i find.
  5. Serve and enjoy!

The post Salmon and Strawberry Salad appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/salmon-and-strawberry-salad/feed/ 0 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 […]

The post Jacket & Beet Salad appeared first on Helen Jane | Your IBS Freedom.

]]> 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.

The post Jacket & Beet Salad appeared first on Helen Jane | Your IBS Freedom.

]]> Grilled Chicken & Walnut Salad https://www.youribsfreedom.com/recipe/grilled-chicken-walnut-salad/ Wed, 03 Jan 2024 16:34:05 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6188 OMG! Just looking at this recipe makes my mouth water! This is one of the simplest and tastiest ways of ensuring you are getting enough NSP fibre in your system, whilst keeping you feeling full and your tastebuds satisfied. NSP fibre, or Non-starch polysaccharides increases good gut bacteria which supports your immunity against inflammatory disorders […]

The post Grilled Chicken & Walnut Salad appeared first on Helen Jane | Your IBS Freedom.

]]> OMG! Just looking at this recipe makes my mouth water! This is one of the simplest and tastiest ways of ensuring you are getting enough NSP fibre in your system, whilst keeping you feeling full and your tastebuds satisfied. NSP fibre, or Non-starch polysaccharides increases good gut bacteria which supports your immunity against inflammatory disorders and allergies, therefore making this the way forward to IBS sufferers.

By eating gorgeous healthy sexy salads like this you will be doing your gut some good and helping your digestive system to create great BM’s. After all, we only need to eat for energy, therefore we might as well get energy from our diet, rather than eating junk which notably saps our strength and provides further IBS symptoms.

Add this to your regular meal plan and your gut will thank you for it!

NOTE: If you are allergic to nuts you can easily replace the walnuts with pumpkin or sunflower seeds for a bit of extra crunch. They both work just as well in this recipe.

Grilled Chicken & Walnut Salad
Servings1 person
Prep Time10 minutes
Cook Time12 minutes
Ingredients
Salad
Salad Dressing
Chicken Marinade
Instructions
  1. Firstly, rub the dried spices over the chicken, ensuring all the flavours are mixed in nicely. You can do this the day before if you want to deepen the flavour. If doing this then also add a little lime juice to soak into the chicken. Once coated, add the chicken breast to the Air Fryer and cook for around 10 - 12 minutes, checking to ensure it is cooked through.
  2. Whilst the chicken is cooking, wash and chop your salad items, arranging around the plate.
  3. Next create the Salad Dressing. TIP: I always make too much dressing and keep some in the fridge for next time. It keeps for 5 - 6 days. Get all the ingredients together and mix in a bowl, or small glass bottle. I often use an old jam jar for making my dressings as then I can give them a good shake.
  4. Once the chicken is cooked though, place on the plate and cut through to allow some heat out. Then add you dressing and serve. I hope you love this recipe as much as I do and don't forget you can share this on Pinterest and Twitter! Lots of healthy gut loves from me to you, Helen x

The post Grilled Chicken & Walnut Salad appeared first on Helen Jane | Your IBS Freedom.

]]> Carrot Salad https://www.youribsfreedom.com/recipe/carrot-and-avocado-salad/ Wed, 11 Oct 2023 13:39:10 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6035 I love all the flavours, colours and textures of this gorgeous and surprisingly filling salad. Eating the rainbow never tasted to good! Simple to make and power packed with super gut healing foods, all the awesome vitamins and minerals in this salad will reduce gut inflammation, provide vital energy and not stress your digestive system […]

The post Carrot Salad appeared first on Helen Jane | Your IBS Freedom.

]]> I love all the flavours, colours and textures of this gorgeous and surprisingly filling salad. Eating the rainbow never tasted to good!

Simple to make and power packed with super gut healing foods, all the awesome vitamins and minerals in this salad will reduce gut inflammation, provide vital energy and not stress your digestive system any further.

Avocado is a known superfood for gut health, actively sweeping through the digestive tract and clearing the way through. Avocados contain vitamin E and healthy fats which soothe and heal as they are broken down. They are also very filling and tasty. Whilst carrots are a great source of vitamin A which helps with bone and eye health as well as providing antioxidants which help to repair damage caused by every day living.

Carrot Salad
Servings1 person
Prep Time7 minutes
Ingredients
Instructions
  1. Prepare the plate with the salad leaves.
  2. Wash and chop the tomatoes in half.
  3. Tear the mozzarella and place around the plate. Or use your vegan alternative (vegan soft cheese works well with this salad).
  4. Slice the avocado lengthways and place around the plate like spots of a wheel.
  5. Grate the carrot and add this as the centrepiece.
  6. Drizzle with lemon juice and sprinkle with black pepper.

The post Carrot Salad appeared first on Helen Jane | Your IBS Freedom.

]]> Spinach & Eggs https://www.youribsfreedom.com/recipe/spinach-eggs/ https://www.youribsfreedom.com/recipe/spinach-eggs/#respond Tue, 10 May 2022 11:47:45 +0000 https://www.theibscoach.com/?post_type=recipe&p=2238 This hearty green breakfast is just what I needed after my training session at the gym but you don't have to be on a get fit quick plan to enjoy this simple colourful breakfast. And it can easily double up as a lunch, too.
Green Power Packed and ready in under 10 minutes this'll set you up for the day.

The post Spinach & Eggs appeared first on Helen Jane | Your IBS Freedom.

]]>
Spinach & Eggs
This hearty green breakfast is just what I needed after my training session at the gym but you don't have to be on a get fit quick plan to enjoy this simple colourful breakfast. And it can easily double up as a lunch, too. Green Power Packed and ready in under 10 minutes this'll set you up for the day.
Servings1 person
Prep Time5 minutes
Cook Time3 minutes
Ingredients
Instructions
  1. Add an inch of water to a large pan, add the spinach and cover with lid.
  2. melt the butter in a small saucepan, add chopped tomatoes and cook for 1 - 2 minutes.
  3. Add whisked egg to the tomatoes, stir with a spoon occasionally to break up mixture.
  4. Drain the spinach after 2 minutes and squash all the excess water out. Serve on a plate with small knob of butter.
  5. Add egg and tomatoes on top of spinach.
  6. Add chopped parsley and garnish with black pepper to taste.

The post Spinach & Eggs appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/spinach-eggs/feed/ 0 Avocado Omelette https://www.youribsfreedom.com/recipe/avocado-omelette/ https://www.youribsfreedom.com/recipe/avocado-omelette/#respond Sun, 24 Apr 2022 13:54:19 +0000 https://www.theibscoach.com/?post_type=recipe&p=71 Incredible breakfast bursting with healthy fats Omega 3 & 6, Protein, Vitamin B12, Vitamin C, Vitamin E, Vitamin K, Calcium and Magnesium. This breakfast really will lift your spirits, keep you feeling full up and supply your body and mind with enough nutrition to get you through the whole morning! It really is an incredible […]

The post Avocado Omelette appeared first on Helen Jane | Your IBS Freedom.

]]> Incredible breakfast bursting with healthy fats Omega 3 & 6, Protein, Vitamin B12, Vitamin C, Vitamin E, Vitamin K, Calcium and Magnesium.

This breakfast really will lift your spirits, keep you feeling full up and supply your body and mind with enough nutrition to get you through the whole morning!

It really is an incredible tasty start to the day!

Avocado Omelette
Servings1 person
Prep Time5 minutes
Cook Time3 minutes
Ingredients
You'll Need
Optional
  • 3 Ground Elder Leaves (these pesky plants have been trying to take over our garden – I have just discovered that they are edible and provide a really nice nutty flavour!)
Instructions
  1. Add the butter to a frying pan and swiftly add the chopped leaves and tomatoes.
  2. Break the eggs (chicken eggs are fine – just try to source ethical, free range, organic eggs where possible) into a bowl and stir with a fork. Add the eggs to the pan.
  3. Slice the avocado into strips and place on the top of the omelette mixture.
  4. Add a pan lid to steam the top of the omelette (this saves attempting to flip it)
  5. Cook through for 2 – 3 minutes and then serve with the fresh coriander and black pepper!
Recipe Notes

In under 10 minutes you can have a healthy, tasty, nutrient rich breakfast ready to set you up for the day!

#IBSFreeFood

The post Avocado Omelette appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/avocado-omelette/feed/ 0 Classic Bacon Sarnie https://www.youribsfreedom.com/recipe/classic-bacon-sarnie/ https://www.youribsfreedom.com/recipe/classic-bacon-sarnie/#respond Thu, 24 Mar 2022 13:55:28 +0000 https://www.theibscoach.com/?post_type=recipe&p=1043 This was such a staple in our house but eating bacon sandwiches always made me feel bloated and uncomfortable.

This gluten free version is kinder on your tummy and this recipe is packed with extra nutrients packed into it by adding plenty of salad and fresh herbs. A little bit of what you fancy does you good, as they say and this sandwich comes in at under 500 calories and has added vitamins A, B and C, as well as antioxidants, calcium and iron. What's not to love?

The post Classic Bacon Sarnie appeared first on Helen Jane | Your IBS Freedom.

]]>
Classic Bacon Sarnie
This was such a staple in our house but eating bacon sandwiches always made me feel bloated and uncomfortable. This gluten free version is kinder on your tummy and this recipe is packed with extra nutrients packed into it by adding plenty of salad and fresh herbs. A little bit of what you fancy does you good, as they say and this sandwich comes in at under 500 calories and has added vitamins A, B and C, as well as antioxidants, calcium and iron. What's not to love?
Servings1 person
Prep Time5 minutes
Cook Time3 minutes
Ingredients
Instructions
  1. Grill the bacon, wash and slice the tomatoes, wash the spinach and assemble the sandwich. Enjoy with a nice cup of tea!
Recipe Notes

This breakfast is so simple and although bacon isn't the healthiest of meats due to all the added salts, now and again a little bit of what you fancy does you good. On gluten free toast of course!

#IBSFreeFood

The post Classic Bacon Sarnie appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/classic-bacon-sarnie/feed/ 0 3 Egg Omelette https://www.youribsfreedom.com/recipe/omelette/ https://www.youribsfreedom.com/recipe/omelette/#respond Sun, 20 Mar 2022 13:57:43 +0000 https://www.theibscoach.com/?post_type=recipe&p=89 Delicious nutritious easy to make breakfast. Loaded with B Complex Vitamins as well as Vitamins C & E with Omega 3 & 6 & plenty of Protein and antioxidants this breakfast will keep you feeling full and satisfied for hours. Eggs are an incredible source of nutrients and protein. A great vegetarian option would be […]

The post 3 Egg Omelette appeared first on Helen Jane | Your IBS Freedom.

]]> Delicious nutritious easy to make breakfast.

Loaded with B Complex Vitamins as well as Vitamins C & E with Omega 3 & 6 & plenty of Protein and antioxidants this breakfast will keep you feeling full and satisfied for hours.

Eggs are an incredible source of nutrients and protein.

A great vegetarian option would be to swap the ham for spinach!

300 calories

3 Egg Omelette
Servings1 person
Cook Time10 minutes
Ingredients
Instructions
  1. Add a drizzle of oil (or butter if you prefer) onto a pan and heat up
  2. Cut the tomatoes on half and add to the pan
  3. Stir up 3 eggs into a bowl and pour over the tomatoes
  4. Cut, slice or tear the ham and layer over the top of the mixture.
  5. Add a handful of coriander (or parsley if you prefer)
  6. Cook for 3 – 5 minutes. I covered with a pan lid to steam the top. If you are better at this then I am then you could flip it over to cook the other side.
  7. Sprinkle with crushed black pepper, serve and enjoy!
Recipe Notes

This breakfast takes mere minutes to cook and enjoy yet works its magic for hours. It can even be made with ORGRAN vegan egg mix if you are intolerance to eggs. Whats not to love?

#IBSFreeFood

The post 3 Egg Omelette appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/omelette/feed/ 0