Dijon Mustard | Helen Jane | Your IBS Freedom

Grilled Chicken & Walnut Salad

admin — Wed, 03 Jan 2024 16:34:05 +0000

OMG! Just looking at this recipe makes my mouth water! This is one of the simplest and tastiest ways of ensuring you are getting enough NSP fibre in your system, whilst keeping you feeling full and your tastebuds satisfied. NSP fibre, or Non-starch polysaccharides increases good gut bacteria which supports your immunity against inflammatory disorders and allergies, therefore making this the way forward to IBS sufferers.

By eating gorgeous healthy sexy salads like this you will be doing your gut some good and helping your digestive system to create great BM’s. After all, we only need to eat for energy, therefore we might as well get energy from our diet, rather than eating junk which notably saps our strength and provides further IBS symptoms.

Add this to your regular meal plan and your gut will thank you for it!

NOTE: If you are allergic to nuts you can easily replace the walnuts with pumpkin or sunflower seeds for a bit of extra crunch. They both work just as well in this recipe.

Grilled Chicken & Walnut Salad

CourseSalads
CuisineGluten Free
KeywordIBS Friendly Recipe

Servings1 person

Prep Time10 minutes

Cook Time12 minutes

Ingredients

Salad

1organic Chicken Breast(it doesn't have to be organic, but for peace of mind it is often worth sourcing great produce)
1portion Mixed Salad Leaves
1chunk cucmber
2 Cherry Tomatoes
5-6chopped Walnuts

Salad Dressing

1tbsp Mayonaise(can use dairy free if you are intolerant)
1/2 Freshly Squeezed Lemon
1pinch Crushed Black Pepper(I add this to everything as it provides an extra antioxidant hit)
1handful chopped coriander(you can use parsley if you don't like coriander)
1/2tsp Dijon Mustard(gives a nice little kick)

Chicken Marinade

Instructions

Firstly, rub the dried spices over the chicken, ensuring all the flavours are mixed in nicely. You can do this the day before if you want to deepen the flavour. If doing this then also add a little lime juice to soak into the chicken. Once coated, add the chicken breast to the Air Fryer and cook for around 10 - 12 minutes, checking to ensure it is cooked through.
Whilst the chicken is cooking, wash and chop your salad items, arranging around the plate.
Next create the Salad Dressing. TIP: I always make too much dressing and keep some in the fridge for next time. It keeps for 5 - 6 days. Get all the ingredients together and mix in a bowl, or small glass bottle. I often use an old jam jar for making my dressings as then I can give them a good shake.
Once the chicken is cooked though, place on the plate and cut through to allow some heat out. Then add you dressing and serve. I hope you love this recipe as much as I do and don't forget you can share this on Pinterest and Twitter! Lots of healthy gut loves from me to you, Helen x

The post Grilled Chicken & Walnut Salad appeared first on Helen Jane | Your IBS Freedom.

Minty Potato Salad

admin — Thu, 24 Nov 2022 12:04:12 +0000

This side dish is one of my all time favourites.

So easy to prepare and a great BBQ side dish. Amazing with a salad or protein item of your choice and handy to have in the fridge in case hunger takes over and you need a quick bite of something nutritious, green, fresh and tasty.

Minty Potato Salad

Servings4 people

Prep Time5 minutes

Cook Time15 minutes (optional)

Passive Time2 minutes

Ingredients

10small New Potatoes(or 4 medium potatoes)
1large handfull Fresh MintChopped
1large handfull Fresh ParsleyChopped
2tablespoons Mayonnaise(dairy free if required)
½ teaspoon Dijon Mustard(optional)

Instructions

Wash and cut the potatoes into small 1 inch square shapes.
Boil potatoes for 10 - 15 minutes, until tender.
Drain and rinse the potatoes and wait until cool.
Add the potatoes to a bowl, add the Mayo, Dijon and Freshly chopped herbs, stir and serve!

The post Minty Potato Salad appeared first on Helen Jane | Your IBS Freedom.

Avocado Salad

admin — Sun, 24 Mar 2019 12:11:20 +0000

The Not for Rabbits Avocado Salad is packed full of ingredients that provide a huge amount of essential vitamins and minerals.

This includes; the avocado – full of vitamin E and omegas 3 and 6 which are great for skin and brain function

Spinach – packed with vitamin A and iron which is great for healthy blood and eyes

Parsley – gives you a great boost of dietary fibre and folic acid which can boost your metabolism and digestion.

200 calories

Not For Rabbits Avocado Salad

Servings1 person

Cook Time10 minutes

Ingredients

Salad

1handful Fresh Parsley
1/3bag Baby Spinach
1/4 Cucumber
1 ½ avocados

Dressing

3tblsp Fresh Lemon Juice
1tblsp Cold Pressed Extra Virgin Olive Oil
½tsp Dijon Mustard
Crushed Black Pepper(just a dash)

Instructions

For this easy-to-make salad you simply need to mix the ingredients in a style that you like! Take a bunch of fresh parsley, a handful of baby spinach, a cup of cucumber (chopped and sliced) and half of an avocado (sliced) and mix to your hearts delight!
To make a delicious dressing to top off your salad you will need: 3 tablespoons of fresh lemon juice, 1 tablespoon of cold pressed extra virgin olive oil, ½ teaspoon of Dijon mustard and a dash of crushed black pepper. Simply mix well and drizzle on your salad to taste.

Recipe Notes

I love salads and people often think they are a boring option but feeling the nutrients glide into my system always makes me feel happy. And Green is my favourite colour!

#IBSFreeFood

The post Avocado Salad appeared first on Helen Jane | Your IBS Freedom.