chilli | 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 chilli | 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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]]> Parsley Butter Sea Bass https://www.youribsfreedom.com/recipe/parsley-butter-sea-bass/ https://www.youribsfreedom.com/recipe/parsley-butter-sea-bass/#respond Wed, 12 Jan 2022 09:45:54 +0000 https://www.theibscoach.com/?post_type=recipe&p=3806 This dish is so versatile and can be altered depending on your intolerances or food allergies. You could even swap out the fish for chicken if preferred. However, I love this sea bass pan fried in a lemon, parsley butter sauce with new potatoes and roasted green peppers, courgette on a bed of crispy kale. […]

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]]> This dish is so versatile and can be altered depending on your intolerances or food allergies. You could even swap out the fish for chicken if preferred.

However, I love this sea bass pan fried in a lemon, parsley butter sauce with new potatoes and roasted green peppers, courgette on a bed of crispy kale.

I added a chilli to this as I happened to have one left in the fridge but this is optional.

Parsley Butter Sea Bass, New Pots & Greens
Servings2 portions
Prep Time3 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Chop the courgette and pepper, stir in a bowl with a little oil and salt and then roast in the oven on a reasonable heat for about 10 minutes, stirring occasionally.
  2. Wash and half the baby potatoes and get them boiling in a pan. Once boiling, continue to cook on a rolling boil until cooked through, usually about 10 minutes.
  3. Whilst the potatoes are cooking, prepare the parsley sauce. Zest and squeeze the lemon. Tear the parsley and chop the chilli (if adding). Heat the butter in a large flat fry pan and pour over the lemon juice and zest and add the chilli. fry this on a low heat, gently until all the flavours are combined.
  4. Add the fish and cover with a lid. Turn after a few minutes to cook through on both side. Usually about 8 minutes depending on the size of the fish fillets.
  5. Check on the potatoes and the roasted veg. Once the veg is nearly cooked through, add in the chopped kale and stir through to wilt with the other greens.
  6. Drain the potatoes, serve over the greens and serve with the fish on the side, pouring over the remaining sauce and adding the fresh torn parsley over the top.

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]]> https://www.youribsfreedom.com/recipe/parsley-butter-sea-bass/feed/ 0 Chilli, Rice and Guacamole https://www.youribsfreedom.com/recipe/chilli-spicy-rice-and-mint-guacamole/ https://www.youribsfreedom.com/recipe/chilli-spicy-rice-and-mint-guacamole/#respond Mon, 13 Apr 2020 17:01:00 +0000 https://www.theibscoach.com/?post_type=recipe&p=2741 This really is a great combination, the chilli is nice and spicy, the rice flavoursome and the mint guacamole refreshing and cooling on the pallette. An all round great meal!

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Chilli, Spicy Rice and Mint Guacamole
This really is a great combination, the chilli is nice and spicy, the rice flavoursome and the mint guacamole refreshing and cooling on the pallette. An all round great meal!
Servings2 people
Prep Time15 minutes
Cook Time30 minutes
Ingredients
For the Chilli
For the Rice
For the Guacamole
Instructions
  1. Start the Chill first by heating the oil in a large pan and browning the mince.
  2. Whilst this is browning off, chop the peppers, celery and leek. Add these to the mince, once browned.
  3. Add the pasata and chopped tomatoes and the spices. Stir and simmer for 20 minutes, stirring occasionally.
  4. Now for the Rice. add 1 cup of rice and two cups of water to a saucepan. Add the stock cube and spices and bring to the boil.
  5. Once boiling, add the saucepan lid and simmer on a low heat for around 8 - 10 minutes (or follow packet instructions). Take off heat once cooked and stir with a fork.
  6. Now for the Guacamole. peel and chop the avocado and add to a hand blender or small food processor (you can mash by hand but its easier in a processor).
  7. Add the lemon juice, mint and pepper. Blend until you reach a smooth consistency.
  8. Serve the rice, chilli and guacamole with some crips tortilla chips for extra crunch and enjoy!

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