Coconut Milk | Helen Jane | Your IBS Freedom

Pumpkin Pie

admin — Mon, 30 Oct 2023 12:20:27 +0000

I love this time of year as I always treat myself to a pumpkin pie. The IBS friendly version!

Pumpkins are highly nutritious and contain high levels of vitamin A, K and Copper which is essential for great eyesight, skin and hair health as well as reducing inflammation in the gut and helping eliminate toxins more easily. Coupled with the incredible gut healing properties of cinnamon and nutmeg this really is a treat you can enjoy guilt free that your gut will thank you for.

Pumpkin Pie

Servings4 portions

Prep Time10 minutes

Cook Time25 minutes

Passive Time1 hour

Ingredients

Base

Pie

2 Eggs
3tbsp cooked, mashed Pumpkin(can use Butternut Squash)
1cup Coconut Milk
1/2cup Maple Syrup
1tsp Cinnamon
1/2tsp Ground Nutmeg
1pinch Rock salt

Optional Topping

1scoop dairy free ice cream

Instructions

Mix the dates, Brazil nuts, ginger and coconut oil together in your food processor until a rough base is formed. Press this into the bottom of your cheesecake tin util smoothed down. Refrigerate for 1 hour.
Beat the two eggs and mix the remaining ingredients together in the food processor until you have reached a smooth consistency. Pour on top of the base and cook on 180 for around 25 minutes, until the top has browned slightly and the pie is cooked through. Use a skewer to test, if it comes out clean the pie is done.
Leave to cool for a few minutes or enjoy this dessert warm. Add your topping of choice and enjoy this gut healing naughty but nice treat!

The post Pumpkin Pie appeared first on Helen Jane | Your IBS Freedom.

Vegetable Curry

admin — Wed, 31 May 2023 04:20:05 +0000

I love this easy to make, vegan, IBS free curry. I struggle with curries when I am eating out as they usually contain way too much onion and garlic for my symptoms. You can add these ingredients to this dish if you know that they don’t affect your IBS symptoms but I have left these out this time around.

If you prefer a carnivore type of curry, then you could easily add chicken to this curry. I have added this as an optional extra.

Vegetable Curry

Servings2 portions

Prep Time10 minutes

Cook Time20 minutes

Ingredients

1large Sweet Potato
1can Coconut Milk
2stalks Celery
3tbsp Curry SpicesI used cumin, turmeric, chilli, cumin seeds, parsley, paprika
1pinch Celery Saltor you can use normal salt
1cup Basmati Riceor other rice of your choice
1handful Fresh Coriander
3-5 cardamon podsOPTIONAL
1 Chicken Breastdiced

Instructions

Peel and chop the sweet potato into roughly 1 cm cubes. Bring these to boil in a saucepan and cook for 5 - 8 minutes until soft.
Whilst the sweet potato is cooking, shake and empty the can of coconut milk into a large deep pan and add the mixed curry spices (you can use a pre-mixed curry spice if you have no problems with onion or garlic). Stir these through on a gentle heat.
Wash and chop the celery stalks into small pieces and add to the curry sauce. Stir gently. Add the cardamon pods at this point if you are using these.
Whilst the curry sauce is simmering, get your rice on the boil by measuring out 1 cup of rice to 2 cups of water in a sauce pan. Bring to the boil, then cover and simmer for 8 - 10 minutes on a really low heat. Add celery salt (or normal salt) to this.
Your sweet potato should be cooked through by now so drain and add this to the curry sauce mix. Continue to simmer until the sauce thickens to your desired consistency.
Once the rice is done, fluff with a fork and serve in a bowl. Add the curry sauce mix. Chop the fresh coriander and garnish and serve. Enjoy this gorgeous, vegan curry dish.
*If adding chicken to this curry, simply brown in a saucepan and leave to one side and then add into the sauce when simmering for 8 - 10 minutes. Checking cooked through before serving.

The post Vegetable Curry appeared first on Helen Jane | Your IBS Freedom.

Thai Sweet Potato Soup

admin — Wed, 24 Aug 2022 12:26:30 +0000

This recipe is bursting with Vitamin A which is great for tired eyes. It also contains healthy saturated fat which will feed the brain and keep you motivated. t will also ensure that your muscles, tendons and joints well oiled. The ginger, chilli and coriander are rich in essential anti-oxidants and will go towards repairing nerve endings and keeping you energised.

Thai Sweet Potato Soup

This Thai inspired sweet potato soup is really simple, filling and very tasty. In just 30 minutes you will have an appetiser for 4 people, or a main for 2 people. It contains a great mixture of hot spices which you can add to taste so you can make it as hot as you like.

Servings2 people

Prep Time10 minutes

Cook Time18 minutes

Passive Time2 minutes

Ingredients

4medium Sweet Potatoes
1tin Coconut Milk
1inch Fresh Ginger
1 Red Chilli
1 Vegetable Stock Cubemade up to 300 ml stock
1handful Fresh Coriander
1pinch Crushed Black Pepper

Instructions

Peel and dice the sweet potatoes into small cubes about 1 cm square.
Take a large tablespoon of the cream at the top of the tin of coconut milk and gently heat it in a large wok.
Chop the red chilli and grate the ginger and add this to the coconut cream. Simmer for 2 - 3 minutes
Add the vegetable stock and the coconut milk (the clear liquid). You can keep the rest of the coconut cream for later use. It makes great deserts and ice-creams when mixed with Cacao powder (recipes will follow).
Add in the diced sweet potatoes and simmer for 15 minutes
Once the potatoes are cooked through, blend the mixture thoroughly until smooth.
Serve with fresh coriander and crushed black pepper to taste

Recipe Notes

Soups are so easy to make and one of my go to foods when I cant be bothered to go shopping or make any thing fancy. This recipe is a favourite in our house. So filling!

#IBSFreeFood

The post Thai Sweet Potato Soup appeared first on Helen Jane | Your IBS Freedom.

Chocolate Mousse

admin — Sun, 24 Oct 2021 11:35:47 +0000

Famously known as ‘chocolate mouse’ for some time on my website due to my embarrassing typo, this recipe still remains a firm favourite amongst my IBS clients. And me…

Simple, versatile and easy to make and utterly divine these chocolate mousses contain just 4 main ingredients and you can add anything else you want to taste.

Chocolate Mousse

Servings2 people

Prep Time10 minutes

Passive Time30 minutes

Ingredients

1can Coconut Milkorganic and preservative free if possible
3table spoon Cacao Powder
1 table spoon Raw organic Honeyor maple syrup
¼ tea spoon Vanilla extract
1handful Crushed Dried Raspberriesfor optional toppings

Instructions

Scoop out the cream from the top of the coconut milk can (you wont need the coconut milk but this can be used in soups or curries - see Sweet Potato Soup recipe).
Whisk up the coconut cream and and cacao powder.
Add in the honey and vanilla extract.
Continue to whisk until light and fluffy.
Fold into serving bowels and sprinkle over your topping of choice (we have used crushed dried raspberries, but you could try peppermint oil, orange zest, nuts or whatever takes your fancy.
Put these into the fridge for 30 minutes and serve!

Recipe Notes

This desert is not always as naughty as it looks. The coconut cream is calorific of course but the calories it contains are bursting with minerals such as Potassium, Iron and Magnesium along with some dietary fibre and Calcium whilst being rich in Carbohydrates which is the bodies preferred energy supply. Still use as an occasional treat.

#IBSFreeFood

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Jackfruit and Sticky Rice

admin — Tue, 24 Nov 2020 11:40:02 +0000

Jackfruit is a large fruit from South East Asia and has been described as similar to Mango although its flavour is very unique. The texture is silky smooth and it is sweet but with a hint of acidity to keep your feet on the ground.

Jackfruit is high in Vitamin C (helps to form and maintain bone, muscle, bones and skin), Potassium (Electrolyte that helps maintain healthy blood pressure and acidic balance) and B6 (helps to calm and maintain the nervous system). Jackfruit also contains traces of calcium and magnesium which help to strengthen bones and regulate anxiety.

This recipe is so simple and easy, its really only takes as long as the rice takes to cook. If you cant source Jackfruit (I found mine at my local Market in Kings Lynn, you may be able to find it in your local Asian supermarket) you can easily replace this with Mango. Although Jackfruit is really one of my all time top favourite fruits!

Jackfruit and Sticky Rice

Servings4 people

Prep Time15 minutes

Cook Time12 minutes

Ingredients

1chunk Jackfruit(or 2 whole mangoes)
1packet Thai Sticky Rice
2cans Coconut Milk
1tsp SaltHimalayan Rock salt is my favourite but you will only need ½ tbs
1tbsp Brown sugaror 1 tbsp of maple syrup could be used

Instructions

Rinse the Thai Sticky Rice and cook it in a mixture of ½ coconut milk and ½ water (as per the amount of liquid instructions on the packet). Add the lid to your saucepan to create a steam. Stir the rice regularly. This type of rice is key to this recipe and can be bought in most large superstores.
Prepare the jackfruit and prepare to get sticky. The 'pods' of the fruit contain large stones, remove these and cut the jackfruit into bite size chunks or strips.
Continue to stir the rice regularly.
Add the remaining 1 ½ cans of coconut milk to a small saucepan. Add the salt and sugar to taste, stir and gently warm up for 1 - 2 minutes. Try not to let this boil over as it will destroy the nutrients in the coconut.
Once cooked, add the rice to a plate or bowl, add the jackfruit on the side and pour the coconut milk over the top.
Another way of preparing this dish os to carefully slice down one side of the pod, remove the stone and then when the rice is ready you can use the Jackfruit as an edible bowl which contains the sticky rice and then pour the coconut sauce over the top of both. Traditionally this dish is served in banana leaves for a plate. Enjoy this tasty, nutritious, filling, incredible dish! :o)

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