Eggs | 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 Jul 2025 19:37:16 +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 Eggs | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Hash Brown, Salmon & Eggs https://www.youribsfreedom.com/recipe/hash-brown-salmon-eggs/ Wed, 09 Apr 2025 18:49:40 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=8661 This wholesome breakfast combo is a brilliant choice for anyone managing IBS-related constipation; filling, flavourful, and full of natural fibre and gut-loving nutrients. The homemade hash brown is given a nutritious twist with spinach mashed into the grated potato, adding a dose of magnesium, folate, and plant-based fibre to gently support regular bowel movements. Topped […]

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]]> This wholesome breakfast combo is a brilliant choice for anyone managing IBS-related constipation; filling, flavourful, and full of natural fibre and gut-loving nutrients.

The homemade hash brown is given a nutritious twist with spinach mashed into the grated potato, adding a dose of magnesium, folate, and plant-based fibre to gently support regular bowel movements.

Topped with a soft egg for high-quality protein and choline – both essential for gut lining repair, and slices of smoked salmon rich in anti-inflammatory omega-3s, this dish is as functional as it is satisfying. It’s a warm, nourishing meal that gives your digestive system a gentle nudge while still feeling like a treat.

Hash Brown, Salmon & Eggs
Servings1 person
Prep Time10 minutes
Cook Time7 minutes
Ingredients
Instructions
  1. Grate the potato and then squeeze out the excess liquid through a muslin cloth. Then add this to a bowl, stir in the spinach and 1 x egg until combined.
  2. Heat up the butter in a non stick fry pan, then add the potato mix to the pan, stirring gently, then patting into a hash brown shape. Try to cook one side evenly before flipping to cook the other side.
  3. In a small pan, fry the other egg (or poach it if you are good at poaching - I am not, sadly).
  4. Once your hashbrown is golden and crispy (but not burnt) serve, add the salmon and the egg and season with black pepper for added antioxidants.

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]]> A Proper Good Omelette https://www.youribsfreedom.com/recipe/a-proper-good-omelette/ Wed, 09 Apr 2025 17:07:02 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=8642 This simple omelette is more than just a quick meal, it’s a gut-loving, hormone-balancing powerhouse that keeps you full and energised. Eggs provide high-quality protein and choline, essential for gut lining repair and brain health. Orange bell pepper and cherry tomatoes add a burst of antioxidants and vitamin C to support immune function and reduce […]

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]]> This simple omelette is more than just a quick meal, it’s a gut-loving, hormone-balancing powerhouse that keeps you full and energised. Eggs provide high-quality protein and choline, essential for gut lining repair and brain health.

Orange bell pepper and cherry tomatoes add a burst of antioxidants and vitamin C to support immune function and reduce inflammation. Fresh spinach brings fibre, folate, and iron – perfect for feeding good gut bacteria and supporting energy levels, while pumpkin seeds add zinc and magnesium for digestion, hormone health, and a touch of crunch.

Cooked in a knob of proper real-life butter and seasoned with black pepper, it’s warm, filling, and packed with goodness your body will thank you for.

A Proper Good Omelette
Servings1 person
Prep Time5 minutes
Cook Time5 minutes
Ingredients
Instructions
  1. Wash and chop the veggies.
  2. Beat the two eggs in a bowl. Heat up a non-stick frypan, melt a knob of butter then add the eggs.
  3. Add in the veggies (except the spinach) cover the pan with a lid for 2 - 3 minutes on a medium heat. Then add the spinach and cover for a further 1 minute.
  4. Serve and add the black pepper.

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]]> Pumpkin Pie https://www.youribsfreedom.com/recipe/pumpkin-pie/ Mon, 30 Oct 2023 12:20:27 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6045 I love this time of year as I always treat myself to a pumpkin pie. The IBS friendly version! Pumpkins are highly nutritious and contain high levels of vitamin A, K and Copper which is essential for great eyesight, skin and hair health as well as reducing inflammation in the gut and helping eliminate toxins […]

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]]> I love this time of year as I always treat myself to a pumpkin pie. The IBS friendly version!

Pumpkins are highly nutritious and contain high levels of vitamin A, K and Copper which is essential for great eyesight, skin and hair health as well as reducing inflammation in the gut and helping eliminate toxins more easily. Coupled with the incredible gut healing properties of cinnamon and nutmeg this really is a treat you can enjoy guilt free that your gut will thank you for.

 

Pumpkin Pie
Servings4 portions
Prep Time10 minutes
Cook Time25 minutes
Passive Time1 hour
Ingredients
Base
Pie
Optional Topping
Instructions
  1. Mix the dates, Brazil nuts, ginger and coconut oil together in your food processor until a rough base is formed. Press this into the bottom of your cheesecake tin util smoothed down. Refrigerate for 1 hour.
  2. Beat the two eggs and mix the remaining ingredients together in the food processor until you have reached a smooth consistency. Pour on top of the base and cook on 180 for around 25 minutes, until the top has browned slightly and the pie is cooked through. Use a skewer to test, if it comes out clean the pie is done.
  3. Leave to cool for a few minutes or enjoy this dessert warm. Add your topping of choice and enjoy this gut healing naughty but nice treat!

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]]> Banana Blueberry Bread https://www.youribsfreedom.com/recipe/banana-blueberry-bread/ https://www.youribsfreedom.com/recipe/banana-blueberry-bread/#respond Sat, 23 Sep 2023 11:31:27 +0000 https://www.theibscoach.com/?post_type=recipe&p=1628 This simple and yet timeless recipe is a fantastic way to boost your mood, containing vital brain feeding nutrients. Plus it is healing and soothing to the gut and feels like a proper treat. The cooling time at the end is essential to get a proper slice without crumbling, so be patient (not my strong point)!

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Banana Blueberry Bread
This simple and yet timeless recipe is a fantastic way to boost your mood, containing vital brain feeding nutrients. Plus it is healing and soothing to the gut and feels like a proper treat. The cooling time at the end is essential to get a proper slice without crumbling, so be patient (not my strong point)!
Servings4-6 people
Prep Time8 minutes
Cook Time35+ minutes
Passive Time15 minutes
Ingredients
Instructions
  1. Preheat oven to 350F 175C and lightly grease a loaf tin.
  2. In a large bowl, combine flour and dry ingredients and set aside.
  3. In a separate bowl, cream together butter (or avocado) and sugar.
  4. Stir in eggs (or egg mix) vanilla, mashed bananas and blueberries until well blended.
  5. Combine all ingredients and add to loaf tin.
  6. Bake in pre heated oven for 35 minutes and be careful not to burn! To check if cooked properly, use a skewer or toothpick and see if it comes out clean.
  7. Leave loaf to cool for 10 - 15 minutes as otherwise it may crumble when sliced.
Recipe Notes

We love this bread but use this as an occasional treat. You can enjoy sweet treats with IBS as long as you are eating a balanced and healthy diet the rest of the time.

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/banana-blueberry-bread/feed/ 0 Frittata https://www.youribsfreedom.com/recipe/frittata/ Wed, 09 Aug 2023 11:21:09 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=5740 I love this recipe and often enjoy this for my Brunch. Tasty and easy to make you can enjoy this for breakfast or lunch, whatever time allows. I tend to eat two meals a day as my digestive system is on the slow side and I find this works better for my body. So I […]

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]]> I love this recipe and often enjoy this for my Brunch. Tasty and easy to make you can enjoy this for breakfast or lunch, whatever time allows. I tend to eat two meals a day as my digestive system is on the slow side and I find this works better for my body. So I tend to eat a brunch around 10 – 11 am and then an evening meal at anywhere between 4 – 6 pm. I listen to my body and feed myself when I am hungry, rather than when society tells me I need to eat. I find this works really well to help me manage my IBS and keep my energy at its highest levels.

Anyways, back to this gorgeous recipe. At first it seems to be a bit of a faff to make, however once you have made it once you will wonder what all the fuss was about. I make this frigate omelette style, mainly because it is quicker than using my electric oven, however you can put it in an oven proof dish and cook it in the oven if you prefer a thicker frittata.

Most people with IBS are scared of eggs, however I use them frequently. And from my many years of food intolerance testing clients, only about 2 – 3% pf my clients actually indicated an intolerance or egg allergy. They can be binding so don’t eat too many if you struggle with constipation, however, for most of us, these are great to include in your diet, two to three times a week with no repercussions. Good gut health requires variety so keep it colourful and your gut will thank you for it.

Lots of healthy fats, vitamins and minerals as well as healthy proteins which will keep you feeling fuller for longer. What’s not to love?

Frittata
Servings1 person
Prep Time5 minutes
Cook Time10 minutes
Ingredients
Instructions
  1. Grate your potato, then strain the excess juice out of it through a muslin cloth or tea towel.
  2. Gently heat the olive oil in a non stick frying pan. Add in the grated potato, stirring occasionally for 3 - 4 minutes, making sure you don't burn it.
  3. Slice the zucchini lengthways and then slice into small slices, making some half moon shapes. Add this to the potato and simmer for another couple of minutes.
  4. Beat the egg, paprika (if using) and salt into a bowl and then pour over the zucchini and potato mixture. Cover and leave for 4 - 5 minutes. (If cooking in the over, this will take around 15 minutes, grease the dish, layer the potato at the bottom, then add the zucchini, then pour the egg mixture over it).
  5. Thinly sliced the tomato and fry in a separate pan for garnish.
  6. Once the frittata is cooked through, serve with parsley and black pepper and enjoy! Delicious and IBS free!

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]]> Fruity Pancakes https://www.youribsfreedom.com/recipe/fruity-pancakes/ Wed, 31 May 2023 15:01:24 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=5651 Breakfast is one of the meals that women with IBS struggle with the most. This is a great weekend treat as it takes a little more time than a lot of my breakfast recipes but is certainly worth the wait. This recipe is great for gut health, gluten free and includes great antioxidants from the […]

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]]> Breakfast is one of the meals that women with IBS struggle with the most. This is a great weekend treat as it takes a little more time than a lot of my breakfast recipes but is certainly worth the wait. This recipe is great for gut health, gluten free and includes great antioxidants from the fruit as well as complex carbs to keep you feeling full for longer.

This delicious breakfast is a real treat and as it is refined sugar, gluten and dairy free (if you choose to use oil instead of butter) it won’t upset your tummy in the way other pancakes recipes might.

Fruity Pancakes
Servings2 people
Prep Time7 minutes
Cook Time10 minutes
Passive Time2-3 hours
Ingredients
Instructions
  1. Wash and chop the fruit and put to one side, leaving one banana for the batter mixture.
  2. To make the batter add the soaked oats, eggs, salt, one pf the bananas and milk into your food processor and blend to a creamy consistency.
  3. Using a small pancakes frying pan, melt some butter and pour in some mixture, coating the base of the frying pan and cook one side for around a minute, then flip (or slide onto a plate and turn over with a soft spatula as I tend to do) and cook the other side.
  4. Stack the pancakes onto two plates as they are ready.
  5. Once the pancake batter is all used, decorate your plates with fruit, drizzle with maple syrup and serve.

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]]> Bubble and Squeak https://www.youribsfreedom.com/recipe/bubble-and-squeak/ https://www.youribsfreedom.com/recipe/bubble-and-squeak/#respond Wed, 01 Mar 2023 09:51:13 +0000 https://www.theibscoach.com/?post_type=recipe&p=2890 We never waste food in our house and this is a great way to use leftover veggies from the Sunday roast. I had made too many carrots, cabbage and broccoli for this hearty breakfast (which was more of a brunch). This is not the least calorific breakfast to have however it is really tasty, filling and also includes 3 of your 10 a day! If you add tomatoes on the side you have upped that to 4!

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]]>
Bubble and Squeak
We never waste food in our house and this is a great way to use leftover veggies from the Sunday roast. I had made too many carrots, cabbage and broccoli for this hearty breakfast (which was more of a brunch). This is not the least calorific breakfast to have however it is really tasty, filling and also includes 3 of your 10 a day! If you add tomatoes on the side you have upped that to 4!
Servings2 people
Prep Time5 minutes
Cook Time7 minutes
Ingredients
Instructions
  1. Mash the cold, cooked veg (cabbage, carrots and broccoli). Add the grated potato and squash into a ball. Flatten this into a pancake shape and add into a hot pan with olive oil.
  2. Whilst this is cooking, crisp up the bacon (I used my air fryer).
  3. Poach or fry the eggs so they don't touch for easy separation.
  4. Turn the bubble and squeak pattie over and cook through on the other side until golden and slightly crispy both sides.
  5. Top with the egg, crisp up the bacon (optional) and garnish with coriander!

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]]> https://www.youribsfreedom.com/recipe/bubble-and-squeak/feed/ 0 Spinach & Eggs https://www.youribsfreedom.com/recipe/spinach-eggs/ https://www.youribsfreedom.com/recipe/spinach-eggs/#respond Tue, 10 May 2022 11:47:45 +0000 https://www.theibscoach.com/?post_type=recipe&p=2238 This hearty green breakfast is just what I needed after my training session at the gym but you don't have to be on a get fit quick plan to enjoy this simple colourful breakfast. And it can easily double up as a lunch, too.
Green Power Packed and ready in under 10 minutes this'll set you up for the day.

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]]>
Spinach & Eggs
This hearty green breakfast is just what I needed after my training session at the gym but you don't have to be on a get fit quick plan to enjoy this simple colourful breakfast. And it can easily double up as a lunch, too. Green Power Packed and ready in under 10 minutes this'll set you up for the day.
Servings1 person
Prep Time5 minutes
Cook Time3 minutes
Ingredients
Instructions
  1. Add an inch of water to a large pan, add the spinach and cover with lid.
  2. melt the butter in a small saucepan, add chopped tomatoes and cook for 1 - 2 minutes.
  3. Add whisked egg to the tomatoes, stir with a spoon occasionally to break up mixture.
  4. Drain the spinach after 2 minutes and squash all the excess water out. Serve on a plate with small knob of butter.
  5. Add egg and tomatoes on top of spinach.
  6. Add chopped parsley and garnish with black pepper to taste.

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]]> https://www.youribsfreedom.com/recipe/spinach-eggs/feed/ 0 Veggie Bubble https://www.youribsfreedom.com/recipe/veggie-bubble/ https://www.youribsfreedom.com/recipe/veggie-bubble/#respond Fri, 29 Apr 2022 12:33:59 +0000 https://www.theibscoach.com/?post_type=recipe&p=4208 This recipe was born out of necessity as I hadn’t been shopping and was hungry. But it turned out to be one of my favourites. I used some left over green veg from my Sunday roast and a couple of eggs. Simple and easy and very filling. Just what Monday mornings are for. Or any […]

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]]> This recipe was born out of necessity as I hadn’t been shopping and was hungry. But it turned out to be one of my favourites.

I used some left over green veg from my Sunday roast and a couple of eggs. Simple and easy and very filling. Just what Monday mornings are for. Or any morning. Or brunch, lunch, dinner. Whenever you fancy it…

Veggie Bubble
Servings1 person
Prep Time4 minutes
Cook Time4 minutes
Ingredients
Instructions
  1. Mash the leftover veg with one egg, combine well.
  2. Preheat a fry pan with the oil.
  3. Dollop mixture in and press down to form a flattish round shape.
  4. Cook through a couple of minutes each side until start to get golden brown and a little crispy.
  5. Leave this to one side and fry the second egg.
  6. Add the egg on top of your bubble and squeak and garnish with fresh parsley.

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]]> https://www.youribsfreedom.com/recipe/veggie-bubble/feed/ 0 Avocado Omelette https://www.youribsfreedom.com/recipe/avocado-omelette/ https://www.youribsfreedom.com/recipe/avocado-omelette/#respond Sun, 24 Apr 2022 13:54:19 +0000 https://www.theibscoach.com/?post_type=recipe&p=71 Incredible breakfast bursting with healthy fats Omega 3 & 6, Protein, Vitamin B12, Vitamin C, Vitamin E, Vitamin K, Calcium and Magnesium. This breakfast really will lift your spirits, keep you feeling full up and supply your body and mind with enough nutrition to get you through the whole morning! It really is an incredible […]

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]]> Incredible breakfast bursting with healthy fats Omega 3 & 6, Protein, Vitamin B12, Vitamin C, Vitamin E, Vitamin K, Calcium and Magnesium.

This breakfast really will lift your spirits, keep you feeling full up and supply your body and mind with enough nutrition to get you through the whole morning!

It really is an incredible tasty start to the day!

Avocado Omelette
Servings1 person
Prep Time5 minutes
Cook Time3 minutes
Ingredients
You'll Need
Optional
  • 3 Ground Elder Leaves (these pesky plants have been trying to take over our garden – I have just discovered that they are edible and provide a really nice nutty flavour!)
Instructions
  1. Add the butter to a frying pan and swiftly add the chopped leaves and tomatoes.
  2. Break the eggs (chicken eggs are fine – just try to source ethical, free range, organic eggs where possible) into a bowl and stir with a fork. Add the eggs to the pan.
  3. Slice the avocado into strips and place on the top of the omelette mixture.
  4. Add a pan lid to steam the top of the omelette (this saves attempting to flip it)
  5. Cook through for 2 – 3 minutes and then serve with the fresh coriander and black pepper!
Recipe Notes

In under 10 minutes you can have a healthy, tasty, nutrient rich breakfast ready to set you up for the day!

#IBSFreeFood

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