Courgette | 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, 24 Jan 2024 10:09:46 +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 Courgette | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Tasty, Simple Veg Bowl https://www.youribsfreedom.com/recipe/ibs-free-veg/ Wed, 24 Jan 2024 10:07:39 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6230 This simple and easy lunch, or side dish is more powerful than it looks. Packed full of gut healing nutrients, it is a must for IBS sufferers. By paring back foods to their most simplistic form, you get to enjoy the flavours, textures and nutrients these foods from Mother Earth provide us. The potatoes are […]

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]]> This simple and easy lunch, or side dish is more powerful than it looks. Packed full of gut healing nutrients, it is a must for IBS sufferers. By paring back foods to their most simplistic form, you get to enjoy the flavours, textures and nutrients these foods from Mother Earth provide us.

The potatoes are slow release carbs that will keep you feeling fuller for longer as they convert into the body preferred energy source and drip feed your blood stream steadily for hours.

The broccoli contains incredible sulforaphane properties that allow it to convert fat soluble toxins into water based toxins and remove these from the body. It is no accident that the FODMAP diet completely remove this whole food group from the diet.

The courgette (zucchini) will provide you with additional flavour, fibre and also is a great source of folate, vitamin c and potassium which help to repair your gut lining on a cellular level.

I flavour mine with Celtic Salt, as this contains lots of useful minerals and a little crushed black pepper for added anti-oxidants. I eat like this when I want to lose weight, or feel like I have overindulged. This filling lunch, or handy side dish is a staple that I use weekly. I also add fresh green herbs, Basil, Coriander or Parsley to provide an extra boost to my gut health, providing even more nutrients and alkalising properties.

Tasty, Simple Veg Bowl
Servings1 person
Prep Time2 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Thoroughly wash and chop the veg. I hope the potatoes into small bite sized pieces to make them cook at the same rate as the greens. Adding the potatoes in one pan and the greens in another.
  2. The potatoes should cook through in about 10 - 15 minutes depending on the size. The greens will need less, more like 8 - 10 minutes.
  3. Once cooked, add to a bowl, add your seasoning and chop the parsley for an extra boost of flavour and gut health!

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]]> Spicy Rice and Roasted Veg https://www.youribsfreedom.com/recipe/spicy-rice-and-roasted-veg/ https://www.youribsfreedom.com/recipe/spicy-rice-and-roasted-veg/#respond Sat, 30 Jul 2022 14:15:08 +0000 https://www.theibscoach.com/?post_type=recipe&p=3203 This recipe is so simple and so tasty and is a complete staple in our house. I usually make a batch one a week to take some to work, to use as a side dish, or to eat on its own freshly cooked. Simple. Tasty. Glorious Food. Spicy Rice and Roasted Veg CourseSides CuisineDairy & […]

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]]> This recipe is so simple and so tasty and is a complete staple in our house. I usually make a batch one a week to take some to work, to use as a side dish, or to eat on its own freshly cooked.

Simple. Tasty. Glorious Food.

Spicy Rice and Roasted Veg
Servings4 people
Prep Time10 mins
Cook Time15 mins
Ingredients
Instructions
  1. Chop the veg into small 1 inch chunks. add to a bowl, drizzle the oil over, stir in the spices and bake in a hot oven for 10 - 15 minutes until tender and cooked through. Stir once.
  2. Add a cup of rice to 2 cups of water into a small saucepan with a pinch of salt. Stir through and bring to the boil.
  3. Once the rice is boiling, turn the heat right down to a simmer and place the saucepan lid over to cook the rice. It should take between 8 - 10 minutes but follow the instructions on the packet.
  4. Once the rice is cooked through, fluff with a fork and add to a big bowl. Add the spicy veg and stir into the rice mix. Sprinkle over the chopped herbs and serve immediately. Can be stored in the fridge for up to 4 days.

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]]> https://www.youribsfreedom.com/recipe/spicy-rice-and-roasted-veg/feed/ 0 Spinach and Kale soup https://www.youribsfreedom.com/recipe/spinach-and-kale-soup/ https://www.youribsfreedom.com/recipe/spinach-and-kale-soup/#respond Thu, 28 Jul 2022 16:28:34 +0000 https://www.theibscoach.com/?post_type=recipe&p=4567 This soup is really light and can be great all year round. Also full of amazing properties that can help turn fat soluble toxins into water soluble toxins which can then be animated form the body this really is a max nutrient boost and flavourful soup! Spinach and Kale soup CourseSoups CuisineDairy & Gluten Free, […]

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]]> This soup is really light and can be great all year round. Also full of amazing properties that can help turn fat soluble toxins into water soluble toxins which can then be animated form the body this really is a max nutrient boost and flavourful soup!
Spinach and Kale soup
Servings2 portions
Prep Time3 minutes
Cook Time7 minutes
Passive Time1 minute
Ingredients
Instructions
  1. Bring a small pan of water to the boil and add in the stock cube. Stir until dissolved. You only want enough water to cover the veg.
  2. Chop the courgette and kale into small pieces add tot he pan and bring to the boil. Cook until the veg is soft. Then add the spinach at the last minute to retain its nutrients. Stir for 1 minute max.
  3. Blend together with a hand blender (or whatever gadget you have) season and enjoy. I served mine with oatcakes but id didn't really need them to be honest. You could add in some oat cream at the end for a creamier consistency if you prefer.

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]]> https://www.youribsfreedom.com/recipe/spinach-and-kale-soup/feed/ 0 Salmon Rice Bowl https://www.youribsfreedom.com/recipe/salmon-rice-bowl/ https://www.youribsfreedom.com/recipe/salmon-rice-bowl/#respond Mon, 20 Jun 2022 13:40:36 +0000 https://www.theibscoach.com/?post_type=recipe&p=4504 Simple foods can be so soothing on the gut and you can appreciate each individual taste, texture and nutrient as your body absorbs the energy from simple foods into the body. I love salmon. It is great for omegas and vitamin D as well as being filling and tasty. Rice provides energy to this dish […]

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]]> Simple foods can be so soothing on the gut and you can appreciate each individual taste, texture and nutrient as your body absorbs the energy from simple foods into the body.

I love salmon. It is great for omegas and vitamin D as well as being filling and tasty. Rice provides energy to this dish as a slow release carb and the greens help with vitamin C, potassium, iron and magnesium. This will help to actively heal the gut and build strength against IBS symptoms.

Simple Salmon Rice Bowl
Servings1 person
Prep Time5 minutes
Cook Time12 minutes
Ingredients
Instructions
  1. Heat the oil in a grill pan to a high temperature and add the fish. You may want to cover the pan to save spitting. Turn after 3 minutes to cook the other side.
  2. Boil the rice in a pan, adding the salt. Once boiled cover and simmer on a low heat for around 10 minutes.
  3. Wash and chop etc veg and bring to the boil in a separate pan for around 7 minutes.
  4. Once rice cooked through, fluff with a fork and serve the pan fried salmon with green veg, garnish with black pepper and lime juice.

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]]> https://www.youribsfreedom.com/recipe/salmon-rice-bowl/feed/ 0 Breaded Chicken Fillets https://www.youribsfreedom.com/recipe/breaded-chicken-fillets/ https://www.youribsfreedom.com/recipe/breaded-chicken-fillets/#respond Mon, 20 Jun 2022 13:33:09 +0000 https://www.theibscoach.com/?post_type=recipe&p=4501 This recipe is a bit more daffy than usual but well worth the efforts. You can prepare the breadcrumb mix in advance. This will stay good for 3 – 4 days in the fridge in a sealed container. If you cook too much chicken, the cooked breaded fillets will also sit for 3 – 4 […]

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]]> This recipe is a bit more daffy than usual but well worth the efforts. You can prepare the breadcrumb mix in advance. This will stay good for 3 – 4 days in the fridge in a sealed container.

If you cook too much chicken, the cooked breaded fillets will also sit for 3 – 4 days until you are ready for the next portion.

Such an easy recipe and tastier than any takeaway. You can make the bread mix as spicy or mild as you like. I like spicy so I added lots of different spices to the mix. You can enjoy these fillets with veg and potatoes, or with salad as desired.

 

Breaded GF chicken fillets
Servings2 people
Prep Time10 minutes
Cook Time20 minutes
Ingredients
Breadcrumb mix
Main Mal Ingredients
Instructions
  1. Break up the bread of choice into a blender and add the spices and herbs. Blend until this becomes breadcrumbs. Add these to a small bowl to dip the chicken fillets into.
  2. Wash and chop etc potatoes into roughly 2 - 3 cm chunks. Put these onto boil. Add fresh mint for extra flavour.
  3. Wash and cook the chicken fillets for 5 - 7 minutes. Leave to rest.
  4. Wash and chop the courgette and brocolli and cook in a pan of water. These should take around 8 minutes.
  5. Whisk the egg into a bowl.
  6. Dip the chicken fillets into the egg (or vegan egg) mix then coat in the breadcrumbs, covering the whole fillet.
  7. Cook the breaded chicken fillets for a further 5 - 7 minutes until cooked right through.
  8. Check the potatoes, chicken and veg is cooked and serve.

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]]> https://www.youribsfreedom.com/recipe/breaded-chicken-fillets/feed/ 0 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 Mackerel and Roasted Veg https://www.youribsfreedom.com/recipe/mackerel-roasted-veg/ https://www.youribsfreedom.com/recipe/mackerel-roasted-veg/#respond Thu, 24 Mar 2022 12:50:33 +0000 https://www.theibscoach.com/?post_type=recipe&p=97 Delicious spicy mackerel with a richly flavoured veg and rice side dish. This dish is full of Vitamins A, B6, B12, C, E and K, as well as the Minerals Iron, Potassium and Zinc. It will fill you up and keep you going for the whole afternoon as well as ensuring your brain is kept […]

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]]> Delicious spicy mackerel with a richly flavoured veg and rice side dish.

This dish is full of Vitamins A, B6, B12, C, E and K, as well as the Minerals Iron, Potassium and Zinc.

It will fill you up and keep you going for the whole afternoon as well as ensuring your brain is kept working at full speed with all the incredible nutrients in their power lunch!

Spicy Mackerel and Roasted Veg
Servings2 people
Cook Time35 minutes
Ingredients
Instructions
  1. Let the mackerel rest whilst you put the rice onto boil with a vegetable stock cube. I used red rice, 1 small cup full for 2 people. This takes 30 minutes.
  2. Chop the sweet potato into roughly 1 inch chunks and par boil for 5 minutes. While this is boiling, chop the courgette and pepper and season with olive oil and parsley. lay out on baking tray.
  3. Drain the potatoes, season with smoked paprika and olive oil and add to the baking tray. Bake these with the rest of the veggies for 10 – 15 minutes, turning once.
  4. Prepare baking foil parcels for the fish. Lay out a large square of foil and place the fish in the centre. Do a separate one for each fillet. Add lemon juice and sprinkle with chilli powder and more parsley. Wrap up into little boats and place on a baking tray in the centre of the oven. These will take around 10 – 12 minutes to cook.
  5. Stir and drain the rice, add to a large bowl with the roasted veggies. Unwrap the fish and serve!
Recipe Notes

Simple, Tasty and can be as spicy or mild as you wish. Who says being IBS free should be boring and bland?

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/mackerel-roasted-veg/feed/ 0 Tomato Soup https://www.youribsfreedom.com/recipe/tomato-soup/ https://www.youribsfreedom.com/recipe/tomato-soup/#respond Mon, 24 Jan 2022 12:25:58 +0000 https://www.theibscoach.com/?post_type=recipe&p=1743 This tomato soup is just the thing for a cold day, its so tasty and full of flavour. This is even better served with Rosemary Nairns flatbreads and butter or Gluten free toasted bread

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]]>
Tomato Soup
This tomato soup is just the thing for a cold day, its so tasty and full of flavour. This is even better served with Rosemary Nairns flatbreads and butter or Gluten free toasted bread
Servings2 people
Prep Time2 minutes
Cook Time15 minutes
Passive Time5 minutes
Ingredients
Instructions
  1. slice the tomatoes, pepper and peel the courgette then dice into chunks.
  2. add to saucepan with stock and cook on medium heat for 15-20 minutes.
  3. once veg is cooked and soft, blend in a blender.
  4. pour and serve!
  5. I added some gluten free toast and butter for that proper comforting feeling but in truth this recipe doesn't really need it.
Recipe Notes

Soups are so easy to make and one of my favourite lazy foods to make. They fill me up and make me feel all warm and cosy with minimal effort.

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/tomato-soup/feed/ 0 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 Curried Parsnip Soup https://www.youribsfreedom.com/recipe/parsnip-soup/ https://www.youribsfreedom.com/recipe/parsnip-soup/#respond Thu, 23 Dec 2021 11:44:58 +0000 https://www.theibscoach.com/?post_type=recipe&p=3953 You can't make curry anything without onions, right? Wrong! I am intolerant to onions and they cause me IBS symptoms so I have been avoiding them as much as possible for many years. However, I love curry and I love flavour. So I make up for the flavour using some of the other millions of herbs, flavours and spices available. This soup is far from bland and you won't even notice there is no onions! But your tummy may well appreciate it if they affect you the same way they affect me.

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]]>
Curried Parsnip Soup
You can't make curry anything without onions, right? Wrong! I am intolerant to onions and they cause me IBS symptoms so I have been avoiding them as much as possible for many years. However, I love curry and I love flavour. So I make up for the flavour using some of the other millions of herbs, flavours and spices available. This soup is far from bland and you won't even notice there is no onions! But your tummy may well appreciate it if they affect you the same way they affect me.
Servings2 portions
Ingredients
Instructions
  1. Mix the dry spices in a bowl and keep to one side, these get added in later. TIP: If you know any of these particular spices don't agree with you, swap out for other herbs and spices until you find something that suits your tummy.
  2. Peel the veg and place in a saucepan to cook with enough water to cover them.
  3. Once boiling add in the mixed spices, the garlic and the salt. Cook down until the veggies are soft, stirring occasionally.
  4. Once the veg are cooked take off the heat, add in the lime juice REMOVE the cardamon pods and blend until smooth.
  5. Serve with the hard cheese and parsley and enjoy your onion free, IBS friendly, tasty soup!

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]]> https://www.youribsfreedom.com/recipe/parsnip-soup/feed/ 0