dairy free cream cheese | Helen Jane | Your IBS Freedom

Broccoli Soup

admin — Mon, 26 Sep 2022 06:49:35 +0000

This gorgeous green soup is bursting with energy and flavour and is sure to keep you warm on chilli days. Broccoli has anticancer properties and will help keep colds at bay. Spinach is great for calcium and iron and celery is known to reduce inflammation of the gut. All three veg are high in folate and will help keep your gut healthy.

The one flavour I miss the most is cheese. Being largely dairy free for the sake of my IBS (when I eat cheese I get constipated), I don’t really get to enjoy cheese as much as I used to. Maybe once a month, if that. However, having healthy bowels is much more important to me than eating gone off, other species, breast milk.

Saying this, I created this super simple IBS free recipe which feels a little naughty with the addition of dairy free cream cheese, which you can buy in most supermarkets. I rarely cheat with over-processed products like this but now and again the inclusion is OK. Providing you are eating a healthy, mainly whole food based diet the rest of the time and looking after your gut.

Cheese and Broccoli soup

CourseSoups
CuisineVegetarian
KeywordIBS Friendly Recipe

Servings2 portions

Prep Time5 minutes

Cook Time12 minutes

Passive Time3 minutes

Ingredients

1bunch broccoli stalksI used tender stem broccoli
1large bowl Fresh Spinach
1 celery stalk
1/2tub dairy free cream cheese

Instructions

Chop the veg into roughly 1 cm chunks and place in a saucepan. Just cover the veg with water, not too much as this will form the base of the sauce and how much water you use will determine the thickness of it. Bring to the boil and cook until tender, usually around 10 - 12 minutes.
Take off the heat, add in the cream cheese and blend with a hand blender and serve. Or put in a food flask and take to work for lunch. You can freeze any leftovers or use them up to 3 days in the fridge.

The post Broccoli Soup appeared first on Helen Jane | Your IBS Freedom.

Salmon and Broccoli Pasta

admin — Wed, 23 Dec 2020 06:16:27 +0000

This dish is so delicious I can’t wait to make it again. Good for my IBS as it is gluten and dairy free (although if you prefer you can use dairy and gluten options). Not only that but it is stunningly simple, super tasty and really easy to recreate.

The Green Goddess of pasta dishes with 3 of your 10 a day. The green broccoli sauce is to die for and super easy to make. A thinner version could be made into a soup.

Salmon and Brocoli Pasta

Servings2 people

Prep Time10 minutes

Cook Time10 minutes

Ingredients

2 Salmon FilletsI used Keta sustainably sourced salmon
1/2large Courgette
5-6 Broccoli stemsThe stalks are important here
1bowl Fresh Spinach
1portion Gluten Free Pasta Shellsor normal pasta if you prefer
1/2tub dairy free cream cheeseor normal cream cheese if you prefer
1pinch Black Pepper
1 Fresh Lemoncut into wedges
1handful Fresh Chopped HerbsI used parsley
1drizzle Extra Virgin Cold Pressed Olive Oil

Instructions

Pan fry the salmon with a little olive oil in a covered pan for 5 - 6 minutes until cooked through.
Whilst The Salmon is cooking, wash and chop the courgette, spinach and broccoli flourettes, leaving the stems to one side.
Add the courgette and broccoli to a different pan filled only with a little water and gently cook until tender, about 5 - 6 minutes should do. Leave the spinach to one side.
With the remaining broccoli stems and spinach, add to a saucepan with a little water, just enough to cover the veg and cook through for about 4 - 5 minutes. You will use the water in the sauce so don't use too much otherwise it will be too watery.
The Salmon should now be cooked so take this off the heat and put to one side. Drain off the cooked courgette and broccoli and add to a large mixing bowl. Flake the salmon into this bowl.
To make the sauce, add the cooked spinach and broccoli stems to a hand blender, add in the cream cheese (DF or not) and blend until smooth. Pour this over the salmon and veg, mix well and serve with chopped herbs, lemon wedges and black pepper for added antioxidants.

The post Salmon and Broccoli Pasta appeared first on Helen Jane | Your IBS Freedom.

Creamy Corn Dip

admin — Thu, 23 Jan 2020 12:53:12 +0000

This recipe is great when you have people coming over to eat, or for the family to pick and nibble at with a variety of other dips, such as chunky guacamole, chilli and salsa and a lovely big green salad.

I love this dip with Nacho’s, or even in a soft wrap with chilli and salad. You can make this recipe as hot and spicy or mild as you prefer. Using more or less chilli powder, or even using fresh herbs for a greener dip.

Spicy Corn Dip

Servings4 people

Prep Time10 minutes

Cook Time5 minutes

Ingredients

1tin sweetcorn
1knob Butter
1/2chopped Red Bell Pepper
1/4tsp Chilli Powder
1/2tsp Paprika
1/2tub dairy free cream cheese
1/2tsp Crushed Black Pepper
1juiced Lime

Instructions

Chop the red pepper into small pieces, about the same size as the sweetcorn.
Heat the butter in a saucepan and add in the red pepper, sweetcorn and spices (not the black pepper). Stir on a gentle heat.
As the corn starts to soften, add in the soft cheese and stir.
Just before serving, add in the lime juice and black pepper, give it one last stir and serve.

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