Dried Parsley | 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 11:24:33 +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 Dried Parsley | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Potato Wedges & Salad https://www.youribsfreedom.com/recipe/potato-wedges-salad/ Wed, 24 Jan 2024 11:22:01 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6242 This is a new take on my previous sweet potato recipe. I really enjoy these easy to make wedges, they feel a lot more naught than they are but the upside is that they are really good for your gut, high in vitamin A which is an antioxidant and a beneficial anti-inflammatory food, low in […]

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]]> This is a new take on my previous sweet potato recipe. I really enjoy these easy to make wedges, they feel a lot more naught than they are but the upside is that they are really good for your gut, high in vitamin A which is an antioxidant and a beneficial anti-inflammatory food, low in calories and taste amazing!

Salad is great for gut health as the fibre helps to promote a healthy BM and the nutrients themselves all aid inflammation reduction, which is one to eh main causes of IBS. However, if you know that tomatoes affect your IBS (these can be problematic for around 17% of women with IBS) then leave these out or choose another salad vegetable that you are comfortable with.

You won’t see onions added to my salads as I, like many women with IBS cannot tolerate them. Onions affect a whopping 67% of women with IBS and this is one of the major drawbacks of eating out as almost everytihgin contains Onions or Onion powder. Which is why I cook everything from scratch.

Give this tasty treat a whirl and don’t forget you can share it on Pinterest and Twitter straight from this recipe! I always appreciate a share, so thank you in advance.

 

 

Sweet Potato Salad
Servings1 person
Prep Time10 minutes
Cook Time12 minutes
Ingredients
Main Ingredients
Dressing
Wedges Seasoning
Instructions
  1. Wash and chop eat potato into wedge shapes. I try to keep mine all similar in size so they cook through at the same time with a bas around 2 cm wide.
  2. Par boil the wedges for up to 5 minutes. don't overdo this as they might go soggy.
  3. Drain the wedges and coat them in the seasoning ensuring they are covered evenly. Now add them to your Air Fryer (or oven on a baking tray) for 10 - 12 minutes. checking and turning occasionally.
  4. Whilst the wedges are being cooked, wash and chop your salad and make your dressing. Simply add all the ingredients together and stir.
  5. I made a salad with the cucumber and avocado and coated these in the dressing and kept the rest of my salad bare, as I prefer how this tastes.
  6. Once the wedges are cooked, serve and enjoy x

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]]> Veggie Chilli https://www.youribsfreedom.com/recipe/veggie-chilli/ https://www.youribsfreedom.com/recipe/veggie-chilli/#respond Wed, 08 Mar 2023 21:23:47 +0000 https://www.theibscoach.com/?post_type=recipe&p=4939 I love chilli, The flavours and textures and colours are so enjoyable. However with my IBS I cannot tolerate onions, which happens to be the base of most chilli recipes. This recipe has taken a few years to perfect and has a secret ingredient which gives it a little bit of something special. And just […]

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]]> I love chilli, The flavours and textures and colours are so enjoyable. However with my IBS I cannot tolerate onions, which happens to be the base of most chilli recipes. This recipe has taken a few years to perfect and has a secret ingredient which gives it a little bit of something special.

And just because this recipe is onion free does not mean it compromises in any way on flavour. You can make it as spic or mild as you wish, I am about mid range with my spices as I love flavour but too much chilli can upset my gut Follow your intuition with how much to use and enjoy this nutritious tasty meal with friends or family, or keep it all to yourself and portion up for future reference as this can be frozen once made up.

Also as it is meat free it doesn’t sit as heavy on your gut meaning that this recipe will fill you with energy rather than deplete it.

Veggie Chilli
Servings4 portions
Prep Time20 minutes
Cook Time30 minutes
Ingredients
For The Sauce
For the Seasoning
Garnish
Instructions
  1. Heat the oil in a deep pan on high. Add in the chopped tomatoes and finely grated carrots, finely chopped chilli and the seasoning.
  2. Cook these down until the carrots are soft and the chocolate has melted. Take off the heat and blend to form a smooth sauce.
  3. Chop the peppers, zucchini and celery into small bite sized chunks. Add the sauce back into the pan and simmer these veggies for 5 minutes.
  4. Cook the rice according to the instructions. I normally use two cups of water per one cup of rice, add some salt and bring to the boil then simmer for 8 - 10 minutes. Then leave to one side.
  5. Next add in the kidney beans having drained and rinsed these. Story and continue to cook for a further 10 minutes until all the flavours are combined.
  6. The rice and chilli should be ready a the same time. Serve in a bowl adding the fresh coriander and tortilla chips.

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]]> https://www.youribsfreedom.com/recipe/veggie-chilli/feed/ 0 Cod, Greens & Turmeric Rice https://www.youribsfreedom.com/recipe/cod-greens-rice/ https://www.youribsfreedom.com/recipe/cod-greens-rice/#respond Thu, 24 Mar 2022 12:57:04 +0000 https://www.theibscoach.com/?post_type=recipe&p=79 Cod is an Iodine rich fish low in kcal’s, high in selenium and reasonable amounts of B12 and B6. Cod is now firmly back on the table as a low fat, healthy fish which will also help to boost your iodine levels. The greens will provide you with a host of minerals such as Vitamin […]

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]]> Cod is an Iodine rich fish low in kcal’s, high in selenium and reasonable amounts of B12 and B6. Cod is now firmly back on the table as a low fat, healthy fish which will also help to boost your iodine levels.

The greens will provide you with a host of minerals such as Vitamin C, Calcium and Folate.

The rice will keep you feeling fuller for longer as it is a slow release carbohydrate.

Cod, Greens & Couscous
Servings2 people
Cook Time20 minutes
Passive Time5 minutes
Ingredients
Instructions
  1. Shallow fry the cod in a little butter for 2 minutes on each side. Add the milk, coat the cod in parsley and chives and leave simmering on a low heat, turning once more.
  2. Whilst this is cooking, boil a kettle, add a stock cube to 150 ml of boiling water, add to a saucepan, add the rice and turmeric, cover and simmer on a low heat for 10-15 minutes (depending on instructions on packet).
  3. Steam the greens for 5 minutes.
  4. Take the rice off the heat, stir with a fork until light and fluffy then cover and leave for 5 minutes.
  5. Serve and enjoy!
Recipe Notes

This dish can be for lunch or dinner or when ever you fancy it. Simple. Tasty. Food

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/cod-greens-rice/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 Beef Chilli https://www.youribsfreedom.com/recipe/beef-chilli/ https://www.youribsfreedom.com/recipe/beef-chilli/#respond Thu, 23 Jan 2020 13:08:00 +0000 https://www.theibscoach.com/?post_type=recipe&p=2597 I do like a bit of chilli but can never order it from a menu when I am eating out as it always has onions and garlic in, which do not agree with me at all. If you are OK with onions and garlic, please feel free to add them to this dish. I like […]

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]]> I do like a bit of chilli but can never order it from a menu when I am eating out as it always has onions and garlic in, which do not agree with me at all. If you are OK with onions and garlic, please feel free to add them to this dish.

I like the versatility of Chilli, as you can have enjoy it traditionally, with rice. Or you can spread it over the top of a jacket potato which is one of my favourite ways to eat chilli.

Another way of enjoying chilli is in my Texan Salad Receips as part of a sharing platter, OR as a dip for nachos. Another favourite. Plus of course any leftovers can be used as the base for a Spicy Sheppherds Pie, which I often use Sweet Potatoes for the topping.

Either way, the more you make, the more creative you can be wiht it. And of course if you can’t use it up, you can freeze a portion for future use.

Chilli
Servings2 people
Prep Time10 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Heat the oil in a pan and brown the mince.
  2. Whilst this is browning, chop the pepper and celery into small pieces.
  3. Remove the mince and leave to one side, using fresh oil cook the pepper and celery and add in the spices.
  4. Re-add the mince meat, add the tomatoes and simmer for 10 minutes.
  5. Once cooked, garnish with the fresh basil and serve however you fancy it today.

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]]> https://www.youribsfreedom.com/recipe/beef-chilli/feed/ 0