Crushed Walnuts | 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 18:53:37 +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 Crushed Walnuts | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Berries, Oats, Yoghurt & Walnuts https://www.youribsfreedom.com/recipe/berries-oats-yoghurt-walnuts/ Wed, 09 Apr 2025 18:53:37 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=8663 This vibrant breakfast bowl is a gentle yet powerful way to start the day if you’re managing IBS-related bloating. Juicy raspberries and blueberries are packed with antioxidants and soluble fibre to support a healthy gut microbiome and reduce inflammation. Rolled (pre soaked overnight) oats provide slow-release energy and a soothing source of prebiotic fibre, which […]

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]]> This vibrant breakfast bowl is a gentle yet powerful way to start the day if you’re managing IBS-related bloating. Juicy raspberries and blueberries are packed with antioxidants and soluble fibre to support a healthy gut microbiome and reduce inflammation.

Rolled (pre soaked overnight) oats provide slow-release energy and a soothing source of prebiotic fibre, which helps feed beneficial gut bacteria without causing excess gas.

A spoonful of natural Greek yoghurt brings in protein and probiotics to support digestion and balance, though if dairy is a trigger, a coconut or almond yoghurt alternative works well too.

Finished with a sprinkle of walnuts for healthy fats and a satisfying crunch, this bowl is as good for your belly as it is for your taste buds – fresh, filling, and wonderfully gut-friendly.

Berries, Oats, Yoghurt & Walnuts
Servings1 person
Prep Time5 minutes
Ingredients
Instructions
  1. Pre-soak the oats overnight in some water.
  2. The following morning, add your berries, yoghurt and nuts. Enjoy this filling, healthy breakfast and start the day with a smile!

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]]> Blueberry Porridge https://www.youribsfreedom.com/recipe/blueberry-porridge/ https://www.youribsfreedom.com/recipe/blueberry-porridge/#respond Tue, 24 May 2022 13:53:29 +0000 https://www.theibscoach.com/?post_type=recipe&p=87 Porridge Oats are slow release Carbs that will keep you feeling fuller for longer. The Banana is loaded with Potassium which is great for brain function and Blueberries are packed with Antioxidants that will help prevent free radical damage to your cells. The Salt will help replenish Electrolytes and provide energy, as will the Maple […]

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]]> Porridge Oats are slow release Carbs that will keep you feeling fuller for longer. The Banana is loaded with Potassium which is great for brain function and Blueberries are packed with Antioxidants that will help prevent free radical damage to your cells.

The Salt will help replenish Electrolytes and provide energy, as will the Maple Syrup (try to source organic and pure forms of these flavourings).

*OPTIONAL* Use seeds if staying away from nuts and nut products. The Walnuts will provide omegas (healthy fats), Protein and Vitamin E, another powerful antioxidant.

Blueberry Porridge
Servings2 people
Cook Time8 minutes
Ingredients
Instructions
  1. Boil a kettle and place the oats and water in a saucepan. Add a pinch of salt.
  2. Stir for 2 – 3 minutes and then add the banana in small pieces. Stir in the banana, breaking it down into a smooth consistency.
  3. Add the washed blueberries and again, break them down until at least half of them have burst, spilling the blueberries juice into the porridge and turning it a deep purple. (You can swap the blueberries for Raspberries for a Pink Porridge instead!)
  4. Serve the porridge and add a tsp of maple syrup too each bowl and some crushed walnuts.
  5. Enjoy this delicious, healthy and nutritious breakfast!

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]]> https://www.youribsfreedom.com/recipe/blueberry-porridge/feed/ 0 Fruit & Yoghurt Crunch https://www.youribsfreedom.com/recipe/fruit-yoghurt-crunch/ https://www.youribsfreedom.com/recipe/fruit-yoghurt-crunch/#respond Thu, 24 Mar 2022 13:59:08 +0000 https://www.theibscoach.com/?post_type=recipe&p=93 This simple breakfast is full of essential vitamins and minerals including potassium and vitamins B12 and C. The addition of healthy bacteria and antioxidants means that this breakfast is great for your gut and energising your brain. Happy Days Breakfast CourseBreakfasts CuisineDairy & Gluten Free, Vegan KeywordIBS Friendly Recipe Servings1 person Cook Time10 minutes Ingredients […]

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]]> This simple breakfast is full of essential vitamins and minerals including potassium and vitamins B12 and C.

The addition of healthy bacteria and antioxidants means that this breakfast is great for your gut and energising your brain.

Happy Days Breakfast
Servings1 person
Cook Time10 minutes
Ingredients
Instructions
  1. This healthy breakfast is simple but delicious!
  2. Layer your choice of yoghurt, crushed walnuts and fresh blueberries to create a tasty breakfast yoghurt mix.
Recipe Notes

Such a simple easy to make, transportable breakfast on the go! Even the busiest of schedules can accommodate this easy start to the day.

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]]> https://www.youribsfreedom.com/recipe/fruit-yoghurt-crunch/feed/ 0 Overnight Banana Oats https://www.youribsfreedom.com/recipe/overnight-banana-oats/ https://www.youribsfreedom.com/recipe/overnight-banana-oats/#respond Thu, 24 Mar 2022 13:58:42 +0000 https://www.theibscoach.com/?post_type=recipe&p=1578 This simple, tasty and easy to make breakfast can be prepared the night before and enjoyed hot or cold

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Overnight Banoffee Oats
This simple, tasty and easy to make breakfast can be prepared the night before and enjoyed hot or cold
Servings1 person
Prep Time5 minutes
Cook Time5 minutes (optional)
Ingredients
Instructions
  1. Add the Oats and the dairy free milk together and leave in a bowl or jar overnight in the fridge.
  2. the next day, you can either warm these through on the hob in a saucepan, or leave chilled.
  3. Cut up the banana and garnish with nuts and cinnamon. Et Voila! Enjoy this filling, healthy, gluten free breakfast.
Recipe Notes

This tasty simple breakfast is sweet enough without any sugars so is perfect whilst eliminating the irritants and toxins out of your system.

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/overnight-banana-oats/feed/ 0 Pineapple Pancakes https://www.youribsfreedom.com/recipe/pineapple-pancakes/ https://www.youribsfreedom.com/recipe/pineapple-pancakes/#respond Wed, 22 Sep 2021 17:39:55 +0000 https://www.theibscoach.com/?post_type=recipe&p=2295 These are perfect for a sweet treat. These are so nice and easy to make, perfect for a lazy Saturday morning.

#Tip - I use a Bellini fry pan to get the pancakes the same size each time.

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Pineapple Pancakes
These are perfect for a sweet treat. These are so nice and easy to make, perfect for a lazy Saturday morning. #Tip - I use a Bellini fry pan to get the pancakes the same size each time.
Servings2 people
Prep Time5 minutes
Cook Time10 minutes
Ingredients
Instructions
  1. Mash the banana into a bowl and set aside.
  2. whisk the eggs in a separate bowl, then combine with the banana.
  3. Add in the flour if you are using.
  4. Heat a fry pan, or pancakes pan to reasonably high temperature and a little olive oil or butter. Dollop in a big spoon full of pancake mixture until you have the shape you want. I use a very small fry pan for 1 egg to get perfect round mini pancakes.
  5. Slice up the pineapple into small pieces and fry off in a separate pan with the maple syrup. Don't over do it - you just need to heat these through and coat them with maple syrup.
  6. Serve your pancakes with the sticky pineapple and crushed walnuts on top.

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