Extra Virgin Cold Pressed Olive Oil | 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 Tue, 23 May 2023 14:28:29 +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 Extra Virgin Cold Pressed Olive Oil | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Carrot Tabouleh https://www.youribsfreedom.com/recipe/carrot-tabouleh/ https://www.youribsfreedom.com/recipe/carrot-tabouleh/#respond Mon, 24 Oct 2022 12:02:36 +0000 https://www.theibscoach.com/?post_type=recipe&p=1598 This simple dish is quick to make and a fantastic side dish with a BBQ, Fahitas, or as a starter with a Greek Salad, Hummus and Guacamole. Fresh and tasty and full of great nutrients like Vitamin A, B Vits and Calcium and Iron

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Carrot Tabouleh
This simple dish is quick to make and a fantastic side dish with a BBQ, Fahitas, or as a starter with a Greek Salad, Hummus and Guacamole. Fresh and tasty and full of great nutrients like Vitamin A, B Vits and Calcium and Iron
Servings2 people
Prep Time5 minutes
Cook Time20 minutes
Passive Time1 hour
Ingredients
Instructions
  1. Wash and cook the Quinoa and let cool for 1 hour.
  2. Peel and grate the carrot.
  3. Wash and chop the herbs together.
  4. Mix the lemon juice, oil, salt and black pepper.
  5. Add all the ingredients together and serve.
Recipe Notes

These dishes can be used as a main or a side dish, depending on how you feel. There are no rules to say that you can't!

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/carrot-tabouleh/feed/ 0 Chicken Wings and Skinny Fries https://www.youribsfreedom.com/recipe/chicken-wings-and-skinny-fries/ https://www.youribsfreedom.com/recipe/chicken-wings-and-skinny-fries/#respond Fri, 23 Sep 2022 06:30:27 +0000 https://www.theibscoach.com/?post_type=recipe&p=3257 Sometimes I really fancy something a bit naughtier than salad and fish. However, take-outs often irritate my gut, causing me more IBS symptoms that I don’t want or need. Therefore, I created this super easy chicken wings and skinny fries as a great Saturday night takeaway meal replacement. The fries are home made and air […]

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]]> Sometimes I really fancy something a bit naughtier than salad and fish. However, take-outs often irritate my gut, causing me more IBS symptoms that I don’t want or need. Therefore, I created this super easy chicken wings and skinny fries as a great Saturday night takeaway meal replacement.

The fries are home made and air fried so as healthy as you can get for a chip. And the chicken wings can be made using home made sauce or a bought sauce if you prefer.

  • This is much better for you if cooked in an air fryer.
  • You will also need a potato chipper.
Chicken Wings and Skinny Fries
Servings2 portions
Prep Time12 minutes
Cook Time13 minutes
Ingredients
Instructions
  1. To make the chips, wash and peel the potatoes and push through your potato chipper. Add these into a bag or a bowl with the drizzle of olive oil, salt and pepper. Now add to the air fryer on whatever setting you need to cook these (I usually given then about 8 - 10 minutes, turning once).
  2. To make the same for the chicken wings, mix the honey, paprika, ginger, chilli, lemon and soy sauce in a small bowl. Coat the chicken wings in this sauce mix and cook in the air fryer. If you only have one shelf in your air fryer you may need to cook the chicken wings and fries separately. Or you could use the oven for the chicken wings.
  3. Make an accompanying side salad and serve once chicken and fries are cooked through. Enjoy your healthier version of chicken and chips!

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]]> https://www.youribsfreedom.com/recipe/chicken-wings-and-skinny-fries/feed/ 0 Roast Potatoes https://www.youribsfreedom.com/recipe/roast-potatoes/ https://www.youribsfreedom.com/recipe/roast-potatoes/#respond Wed, 24 Mar 2021 12:01:51 +0000 https://www.theibscoach.com/?post_type=recipe&p=1394 The perfect Roast Potato! Shown here with a slice of roast beef, sprouts, spring greens, broccoli and gluten free gravy. Roast dinners are a Sunday family tradition and the roast potatoes are often a ‘make or break’ food item when dining out so I have endeavoured to achieve the perfect recipe to share with you. […]

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]]> The perfect Roast Potato! Shown here with a slice of roast beef, sprouts, spring greens, broccoli and gluten free gravy.

Roast dinners are a Sunday family tradition and the roast potatoes are often a ‘make or break’ food item when dining out so I have endeavoured to achieve the perfect recipe to share with you.

A valuable source of energy, the humble spud has been knocked over the years due to Keto diets and other Low Carb fad diets.

However the potato is the number one food source that will actively help you to reduce your sugar cravings.  This is due to the slow release complex carbohydrates that turn into Glucose within the body,  It is this slow release of the bodies favoured energy source that will help prevent you reaching for chocolate and sugary deserts and snacks after dinner.

Try having potatoes with dinner every night for a week and see if your sugar cravings reduce?  They aren’t calorie free so make sure you exercise!

 

The Perfect Roast Potatoes!
Servings2 people
Prep Time15 minutes
Cook Time45 minutes
Ingredients
Instructions
  1. Peel and chop the potatoes into roughly 3 - 4 cm chunks
  2. Add to a large pan and bring to the boil. Boil for up to 5 minutes but no longer
  3. Drain and rinse with cold water. This opens up the potatoes edges to give a lovely crispy finish when roasted.
  4. Add the rinsed potatoes to a large bowl. Add 1 tablespoon of the oil, flour, lemon juice, rosemary, salt and pepper and stir to get each potato swell covered.
  5. Add the other tablespoon of oil to your roasting tin to coat the bottom of the tin before adding the potatoes to a pre heated oven at 180 - 200 degrees.
  6. Stir the potatoes every 15 minutes to check how they're doing and ensure each side is roasting evenly.
  7. Once golden brown and cooked through, serve with the rest of your roast dinner. Or even have them on their own with a bit of gluten free gravy! Delicious!

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]]> https://www.youribsfreedom.com/recipe/roast-potatoes/feed/ 0 Choccy Ginger Biscuits https://www.youribsfreedom.com/recipe/choccy-ginger-biscuits/ https://www.youribsfreedom.com/recipe/choccy-ginger-biscuits/#respond Wed, 24 Mar 2021 11:49:28 +0000 https://www.theibscoach.com/?post_type=recipe&p=807 These biscuits feel much more naughty than they are! They are packed full of vitamins and minerals, antioxidants, energy and they taste divine! Gluten Free and a very satisfying snack. This recipe makes 9 decent sized biscuits which you can share with friends or hide and keep for yourself! :o) Ginger Biscuits CourseSweet Treats CuisineVegetarian […]

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]]> These biscuits feel much more naughty than they are!

They are packed full of vitamins and minerals, antioxidants, energy and they taste divine! Gluten Free and a very satisfying snack.

This recipe makes 9 decent sized biscuits which you can share with friends or hide and keep for yourself! :o)

Ginger Biscuits
Servings4 people
Prep Time5 minutes
Cook Time15 minutes
Passive Time30 - 60 minutes
Ingredients
Instructions
  1. Preheat the oven to 200 degrees C. Grind up the almonds and flaxseeds in a nut grinder (or Nutri Bullet).
  2. Add the Bicarb to this dry mixture
  3. In a separate bowl add the Tahini, Olive Oil, Maple Syrup, Fresh Ginger and Egg and mix together.
  4. Add in the dry ingredients and stir thoroughly
  5. Lightly grease a baking sheet and add 9 dollops of the mixture into this using tablespoons to pat each biscuit down and shape them. They will spread out so don't put them too close together. Cook for 10 - 15 minutes
  6. Leave the biscuits to stand for 30 - 60 minutes. Melt the dark chocolate in a bowl and gentle tip each biscuit into the melted chocolate to cover the top of the biscuit. Then leave these to cool on a wire rack before enjoying! Can be kept in the fridge for up to 4 days.
Recipe Notes

Using the right snacks with IBS is important and can be really beneficial. And making your own is really satisfying. These biscuits are delicious and versatile and some of the ingredients can be easily swapped out.

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/choccy-ginger-biscuits/feed/ 0 Sag Aloo https://www.youribsfreedom.com/recipe/sag-aloo/ https://www.youribsfreedom.com/recipe/sag-aloo/#respond Thu, 24 Dec 2020 12:07:28 +0000 https://www.theibscoach.com/?post_type=recipe&p=1731 This delicious recipe is a classic Indian dish which makes the perfect side dish to accompany a bowl full of curry.

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Sag Aloo
This delicious recipe is a classic Indian dish which makes the perfect side dish to accompany a bowl full of curry.
Servings1 person
Prep Time5 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Heat 2 tbsp Olive oil in a large pan, 2 sliced garlic gloves and 1 tbsp chopped ginger and fry for about 3 minutes
  2. Stir in 500g potatoes, cut into 2cm chunks, 1 halved, deseeded and finely sliced red chilli, 1/2 tsp turmeric and 1/2 tsp salt and continue cooking and stirring for 5 mins more
  3. Add a splash of water, cover and cook for a further 8-10 minutes
  4. check the potatoes are ready by spearing with the point of a knife, if they are, add 250g of spinach leaves and let it wilt into the pan. Take off the heat and serve.
Recipe Notes

These dishes can be used as a main or a side dish, depending on how you feel. There are no rules to say that you can't! Potatoes are a key source of energy.

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/sag-aloo/feed/ 0 Salmon and Broccoli Pasta https://www.youribsfreedom.com/recipe/salmon-and-broccoli-pasta/ https://www.youribsfreedom.com/recipe/salmon-and-broccoli-pasta/#respond Wed, 23 Dec 2020 06:16:27 +0000 https://www.theibscoach.com/?post_type=recipe&p=3255 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 […]

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]]> 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
Instructions
  1. Pan fry the salmon with a little olive oil in a covered pan for 5 - 6 minutes until cooked through.
  2. Whilst The Salmon is cooking, wash and chop the courgette, spinach and broccoli flourettes, leaving the stems to one side.
  3. 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.
  4. 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.
  5. 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.
  6. 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.

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]]> https://www.youribsfreedom.com/recipe/salmon-and-broccoli-pasta/feed/ 0 Green Sauce https://www.youribsfreedom.com/recipe/green-sauce/ https://www.youribsfreedom.com/recipe/green-sauce/#respond Sun, 24 Mar 2019 13:07:21 +0000 https://www.theibscoach.com/?post_type=recipe&p=979 This green sauce is so versatile it can be used with just about anything and everything.

It is great with salads, baked potatoes, fish, chicken, rice and pasta dishes, it even makes a great dip for crudités.

So simple and easy you'll wonder why you didn't think of it yourself! :o)

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The BEST Green Sauce!
This green sauce is so versatile it can be used with just about anything and everything. It is great with salads, baked potatoes, fish, chicken, rice and pasta dishes, it even makes a great dip for crudités. So simple and easy you'll wonder why you didn't think of it yourself! :o)
Servings5 - 10 servings
Prep Time3 minutes
Passive Time2 minutes
Ingredients
Instructions
  1. Add all ingredients to a blender and blend until smooth.
  2. This recipe can be easily adapted to suit your taste and include your favourite herbs. Parsley and Oregano are great alternatives and provide a more Italian flavour. Great with parmesan added to pasta dishes.
Recipe Notes

This simple sauce is full of incredible Vitamins and Minerals such as Calcium, Iron and Vitamin C.  This will not only add flavour to a wide variety of dishes but it will also boost your nutrient levels too.  The olive oil contains omegas and Vitamin E too which is great for your joints, skin and hair.

What's not to love?

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/green-sauce/feed/ 0 Versatile White Sauce https://www.youribsfreedom.com/recipe/white-sauce/ https://www.youribsfreedom.com/recipe/white-sauce/#respond Sun, 24 Mar 2019 13:05:11 +0000 https://www.theibscoach.com/?post_type=recipe&p=836 This delicious sauce is very versatile and can be used with Chicken, Fish or Pasta.   Versatile White Sauce This sauce is simple, easy and takes only a few minutes to prepare. CourseSauces & Dips CuisineDairy & Gluten Free, Vegan KeywordIBS Friendly Recipe Servings2 people Prep Time5 minutes Ingredients 4tbsp Oatley (dairy free cream)contains oats 1tbsp […]

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]]> This delicious sauce is very versatile and can be used with Chicken, Fish or Pasta.

 

Versatile White Sauce
This sauce is simple, easy and takes only a few minutes to prepare.
Servings2 people
Prep Time5 minutes
Ingredients
Instructions
  1. Chop herbs and blend the rest of the ingredients together. Add to the chicken, fish or pasta 5 minutes before it is finished cooking or pour over the top.

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]]> https://www.youribsfreedom.com/recipe/white-sauce/feed/ 0 Steak and Chips! https://www.youribsfreedom.com/recipe/steak-and-chips/ https://www.youribsfreedom.com/recipe/steak-and-chips/#respond Sun, 24 Mar 2019 12:36:52 +0000 https://www.theibscoach.com/?post_type=recipe&p=1211 So simple, so tasty and it feels like a real treat but the simple Steak and Chips is dairy free, gluten free, yeast free and paired with a mixed salad is also nutrient rich; full of Amino Acids, Protein, Vitamins A, B and E, Iron and Calcium whilst keeping you feeling full and satisfied. You can use […]

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]]> So simple, so tasty and it feels like a real treat but the simple Steak and Chips is dairy free, gluten free, yeast free and paired with a mixed salad is also nutrient rich; full of Amino Acids, Protein, Vitamins A, B and E, Iron and Calcium whilst keeping you feeling full and satisfied.

You can use normal potatoes but this recipe if for my clients who need to steer clear of the potatoes and opt for a softer version on their digestion.

 

Steak and Chips!
Servings2 people
Prep Time10 minutes
Cook Time20 minutes
Ingredients
Instructions
  1. Firstly peel and cut the potatoes into chip shapes, roughly 1 cm square by the length of the potato
  2. Add the salt, paprika, squeeze of lemon juice, half the pepper and half the oil into a plastic bag, add the chips and rub all the seasoning around to cover each chip
  3. Lay the chips onto a greased tray in a preheated oven at 200 degrees (fan oven) for 15 - 20 minutes. Check after 10 minutes
  4. Prepare the salad and plate up
  5. Preheat the rest of the oil, add the rosemary in a grilling pan then quick fry the steaks each side for 3 minutes each side for rare, 4 minutes each side for medium and 5 minutes each side for well done
  6. Check the chips are cooked through and serve with your steaks, cooked to suit and your choice of mixed salad.
  7. Season with the rest of the pepper and some fresh lemon juice for a hot tangy flavour. And enjoy!
Recipe Notes

Su simple and so tasty. A proper feel good meal.

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/steak-and-chips/feed/ 0 Pesto Chicken Pasta https://www.youribsfreedom.com/recipe/pesto-chicken/ https://www.youribsfreedom.com/recipe/pesto-chicken/#respond Sun, 24 Mar 2019 12:30:00 +0000 https://www.theibscoach.com/?post_type=recipe&p=107 This recipe is packed full of protein, antioxidants, and B-Complex Vitamins as well as Vitamins C and E. It will fill you up and is great for the skin and hair as well as brain function. Easy on the digestion and Gluten Free. A fantastic ‘pick me up’ after a long day! Pesto Chicken CourseMain […]

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]]> This recipe is packed full of protein, antioxidants, and B-Complex Vitamins as well as Vitamins C and E.

It will fill you up and is great for the skin and hair as well as brain function. Easy on the digestion and Gluten Free.

A fantastic ‘pick me up’ after a long day!

Pesto Chicken
Servings2 people
Cook Time20 minutes
Ingredients
Instructions
  1. Put the chicken breasts in the oven to cook for 15 minutes
  2. Put the pasta onto boil for 12 minutes (cooking instructions may vary)
  3. Mix the basil, pine nuts, olive oil, lemon juice and black pepper together in a blender until mixture is a nice creamy consistency (30 – 60 seconds is usually OK)
  4. When the chicken is cooked, smother with pesto and add to a bed of rice

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