Fresh Coriander | 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, 12 Feb 2025 20:38:04 +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 Fresh Coriander | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Teriyaki Salmon Bites https://www.youribsfreedom.com/recipe/teriyaki-salmon-bites/ Fri, 09 Aug 2024 11:03:21 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=5736 This recipe appears way harder than it actually is. It took me about 15 minutes to prepare, and much less to consume! Super tasty, not boring bland FODMAP style food, this is one of the joys of knowing precisely what foods to avoid to enable your gut to heal, rather than continuing to inflame your […]

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]]> This recipe appears way harder than it actually is. It took me about 15 minutes to prepare, and much less to consume!

Super tasty, not boring bland FODMAP style food, this is one of the joys of knowing precisely what foods to avoid to enable your gut to heal, rather than continuing to inflame your body with the wrong foods. And having been IBS free for 20+ years I know what my body loves and what it needs. This is how I help other people with their diets too. Living an IBS free life does not have to be boring. Food is glorious and I am really passionate about delivering great recipes to my IBS free clients and to you :o)

The benefits of this recipe are anti-inflammatory, healthy fats from the salmon, olive oil and veg. Lots of vitamins and minerals for good hair teeth and nails, and to help heal your gut from the colourful and tasty veg and salmon. The energy from the slow release rice (you can use whichever rice you choose). And the gorgeous flavours from the sauce. Enjoy!

You can portion this up into two for freezing or use on another day (keeps for 3 days in the fridge) or make a meal for two and enjoy with your friend, partner or family member.

Teriyaki Salmon Bites
Servings2 portions
Prep Time5 minutes
Cook Time10 minutes
Ingredients
Instructions
  1. Add 1 cup of rice to two cups of water and bring to the boil with a little salt on the stove. Then simmer for 8 - 10 minutes, or as directed by the packet.
  2. Whilst the rice is cooking, prepare the sauce by mixing well the spices, the teriyaki sauce and maple syrup together in a shallow bowl. Leave the sesame seeds to one side until they have cooked otherwise they will burn.
  3. Wash and cut your salmon up into small 2 cm squares. Dunk them in the teriyaki sauce and cook in your air fryer for 5 - 10 minutes, checking regularly. You want them cooked through but not crunchy. Once cooked, coat in seeds and add to the dish.
  4. Wash and chop your veg, slicing through the broccoli down the middle and chop the asparagus into 3 - 4 cm lengths. Slice the pepper thinly ready for Stir Frying in 1 tbsp Olive oil for 4 - 5 minutes, stirring well.
  5. Once cooked, roll your salmon pieces in a shallow bowl of sesame seeds. Fluff your rice with a fork, and add your stir fried veg. Portion out two portions, one for now, one for later, or share this with your loved one.
  6. Add your chopped coriander or parsley, sprinkle with crushed black pepper for extra antioxidants, serve and enjoy! I guarantee you will love this recipe so much, you will be making it again!

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]]> Vegetable Curry https://www.youribsfreedom.com/recipe/vegetable-curry/ https://www.youribsfreedom.com/recipe/vegetable-curry/#respond Wed, 31 May 2023 04:20:05 +0000 https://www.theibscoach.com/?post_type=recipe&p=3241 I love this easy to make, vegan, IBS free curry. I struggle with curries when I am eating out as they usually contain way too much onion and garlic for my symptoms. You can add these ingredients to this dish if you know that they don’t affect your IBS symptoms but I have left these […]

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]]> I love this easy to make, vegan, IBS free curry. I struggle with curries when I am eating out as they usually contain way too much onion and garlic for my symptoms. You can add these ingredients to this dish if you know that they don’t affect your IBS symptoms but I have left these out this time around.

If you prefer a carnivore type of curry, then you could easily add chicken to this curry. I have added this as an optional extra.

Vegetable Curry
Servings2 portions
Prep Time10 minutes
Cook Time20 minutes
Ingredients
Instructions
  1. Peel and chop the sweet potato into roughly 1 cm cubes. Bring these to boil in a saucepan and cook for 5 - 8 minutes until soft.
  2. Whilst the sweet potato is cooking, shake and empty the can of coconut milk into a large deep pan and add the mixed curry spices (you can use a pre-mixed curry spice if you have no problems with onion or garlic). Stir these through on a gentle heat.
  3. Wash and chop the celery stalks into small pieces and add to the curry sauce. Stir gently. Add the cardamon pods at this point if you are using these.
  4. Whilst the curry sauce is simmering, get your rice on the boil by measuring out 1 cup of rice to 2 cups of water in a sauce pan. Bring to the boil, then cover and simmer for 8 - 10 minutes on a really low heat. Add celery salt (or normal salt) to this.
  5. Your sweet potato should be cooked through by now so drain and add this to the curry sauce mix. Continue to simmer until the sauce thickens to your desired consistency.
  6. Once the rice is done, fluff with a fork and serve in a bowl. Add the curry sauce mix. Chop the fresh coriander and garnish and serve. Enjoy this gorgeous, vegan curry dish.
  7. *If adding chicken to this curry, simply brown in a saucepan and leave to one side and then add into the sauce when simmering for 8 - 10 minutes. Checking cooked through before serving.

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]]> https://www.youribsfreedom.com/recipe/vegetable-curry/feed/ 0 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 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 Beet Stir Fry https://www.youribsfreedom.com/recipe/beet-stir-fry/ https://www.youribsfreedom.com/recipe/beet-stir-fry/#respond Mon, 27 Feb 2023 16:04:15 +0000 https://www.theibscoach.com/?post_type=recipe&p=4872 Best are one of the guts great healers, effectively sweeping through the digestive tract any debris and strengthening the blood, our bodies nutrient carrier system, therefore getting essential nutrients where they need to be much faster. Not only that but beets are great to cook with, colourful and tasty and can be used in a […]

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]]> Best are one of the guts great healers, effectively sweeping through the digestive tract any debris and strengthening the blood, our bodies nutrient carrier system, therefore getting essential nutrients where they need to be much faster.

Not only that but beets are great to cook with, colourful and tasty and can be used in a variety of different ways from juicing to roasting to using them in a story fry such as this one.

Beet Stir Fry
Servings2 portions
Prep Time10 minutes
Cook Time12 minutes
Ingredients
Instructions
  1. Add the salt rice and water to a small saucepan to bring to the boil. I used Basmati and two cups of water to one cup of rice. Once boiling then lower the heat and gently simmer on a low heat for 8 - 10 minutes, keeping an eye on it.
  2. Whilst the rice is cooking, heat a decent size fry pan or wok with the oil and and the rest of the dry seasoning. Stir and add your grated root veggies.
  3. Continue to stir the root veg and when they look tender, add in the coconut cream. Simmer this gently and continue to stir occasionally.
  4. Serve the rice and story fried veggies once cooked and top with the fresh herbs of your choice. A simple, healthy, filling nutrient dense meal that is good for your gut!

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]]> https://www.youribsfreedom.com/recipe/beet-stir-fry/feed/ 0 Thai Sweet Potato Soup https://www.youribsfreedom.com/recipe/thai-sweet-potato-soup/ https://www.youribsfreedom.com/recipe/thai-sweet-potato-soup/#respond Wed, 24 Aug 2022 12:26:30 +0000 https://www.theibscoach.com/?post_type=recipe&p=971 This recipe is bursting with Vitamin A which is great for tired eyes.  It also contains healthy saturated fat which will feed the brain and keep you motivated.  t will also ensure that your muscles, tendons and joints well oiled.  The ginger, chilli and coriander are rich in essential anti-oxidants and will go towards repairing nerve […]

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]]> This recipe is bursting with Vitamin A which is great for tired eyes.  It also contains healthy saturated fat which will feed the brain and keep you motivated.  t will also ensure that your muscles, tendons and joints well oiled.  The ginger, chilli and coriander are rich in essential anti-oxidants and will go towards repairing nerve endings and keeping you energised.
Thai Sweet Potato Soup
This Thai inspired sweet potato soup is really simple, filling and very tasty.  In just 30 minutes you will have an appetiser for 4 people, or a main for 2 people. It contains a great mixture of hot spices which you can add to taste so you can make it as hot as you like.
Servings2 people
Prep Time10 minutes
Cook Time18 minutes
Passive Time2 minutes
Ingredients
Instructions
  1. Peel and dice the sweet potatoes into small cubes about 1 cm square.
  2. Take a large tablespoon of the cream at the top of the tin of coconut milk and gently heat it in a large wok.
  3. Chop the red chilli and grate the ginger and add this to the coconut cream. Simmer for 2 - 3 minutes
  4. Add the vegetable stock and the coconut milk (the clear liquid). You can keep the rest of the coconut cream for later use. It makes great deserts and ice-creams when mixed with Cacao powder (recipes will follow).
  5. Add in the diced sweet potatoes and simmer for 15 minutes
  6. Once the potatoes are cooked through, blend the mixture thoroughly until smooth.
  7. Serve with fresh coriander and crushed black pepper to taste
Recipe Notes

Soups are so easy to make and one of my go to foods when I cant be bothered to go shopping or make any thing fancy. This recipe is a favourite in our house. So filling!

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/thai-sweet-potato-soup/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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]]> https://www.youribsfreedom.com/recipe/avocado-omelette/feed/ 0 Tomato Salsa https://www.youribsfreedom.com/recipe/tomato-salsa/ https://www.youribsfreedom.com/recipe/tomato-salsa/#respond Sun, 23 Jan 2022 13:34:38 +0000 https://www.theibscoach.com/?post_type=recipe&p=2608 I love this salsa as a dip with nachos, or as a sauce over home made chips. Or even with pasta on the rare occasion I fancy some. You can make this recipes as hot and spicy or mild as you prefer just by altering the amount of spices and fresh herbs you add. My […]

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]]> I love this salsa as a dip with nachos, or as a sauce over home made chips. Or even with pasta on the rare occasion I fancy some.

You can make this recipes as hot and spicy or mild as you prefer just by altering the amount of spices and fresh herbs you add. My tomato salsa varies depending on what I have in the cupboard at the time, sometimes I will use up a leftover tin of sweetcorn and sometimes I will add celery. Just depends what is available, there are no hard and fast rules. Just go with what you have what flavours you like and what you fancy.

Tomato Salsa
Servings2 people
Prep Time5 minutes
Ingredients
Instructions
  1. Chop the fresh ingredients.
  2. Mix into the tomatoes.
  3. Stir well and serve.

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]]> https://www.youribsfreedom.com/recipe/tomato-salsa/feed/ 0 Salmon Parcel https://www.youribsfreedom.com/recipe/salmon-parcel/ https://www.youribsfreedom.com/recipe/salmon-parcel/#respond Fri, 29 Jan 2021 14:46:31 +0000 https://www.theibscoach.com/?post_type=recipe&p=3707 I love this recipe, it is one of the easiest things to make and also one of the tastiest. Salmon has a reasonable amount of vitamin B6 and potassium, making it really useful for staving off colds and keeping your brain healthy and the gorgeous greens will help heal your gut and produce great bowel […]

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]]> I love this recipe, it is one of the easiest things to make and also one of the tastiest. Salmon has a reasonable amount of vitamin B6 and potassium, making it really useful for staving off colds and keeping your brain healthy and the gorgeous greens will help heal your gut and produce great bowel movements! A true IBS free recipe.
Salmon Parcel
Servings1 person
Prep Time5 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Grab some tinfoil and place the salmon on a bed of spinach in the centre. You will need enough to make a 'boat' with the sides of the foil in order to scrunch up the edges and steam the salmon parcel in the oven.
  2. Add the small broccoli flourettes and sugar snap peas and pour over half the lime juice, the greens will cook through with the salmon.
  3. Sprinkle over the pepper, chilli, ginger, soy sauce and half of the torn coriander, wrap up the parcel and place in the oven for around 10 - 15 minutes, depending on the size of the fillet. I usually cook at 200 degrees.
  4. Whilst this is cooking, prepare the rice. I usually use ½ cup of rice with 1 cop of water. Bring to the boil in a saucepan and then simmer with a lid until cooked through (you can add salt but I don't to reduce bloating and water retention). Usually around 8 - 10 minutes depending on the brand of rice, brown, red and black rice take longer in which case you may want to start cooking the rice before you put the salmon in the oven.
  5. Once the salmon is cooked through and pink, serve with the rice and sprinkle over the remaining lime juice and fresh coriander. And enjoy this healthy, easy meal...

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]]> https://www.youribsfreedom.com/recipe/salmon-parcel/feed/ 0 Feta & Mint Salad with Paprika Potatoes https://www.youribsfreedom.com/recipe/feta-mint-salad-paprika-potatoes/ https://www.youribsfreedom.com/recipe/feta-mint-salad-paprika-potatoes/#respond Fri, 11 Dec 2020 11:47:37 +0000 https://www.theibscoach.com/?post_type=recipe&p=2956 WOW! This salad was so tasty and a little bit naughty... TO get approval from the hubs is prise indeed. Especially when he asked what was for dinner and I said 'salad' the look of pure disappointment on his face was a picture.

So I thought, 'how can I make this more appealing to a hungry husband?' The answer - add crispy bacon and feta to it (see alternatives below).

I must admin that even I was very impressed with the flavours and textures of this simple salad. I don't personally eat dairy very often and only have cheese once in a blue moon as it affects my IBS if I overdo it but this was worth it and no pain or constipation today so I have got away with it this time!

If you are Dairy Free you can swap over the feta for a vegan cheese alternative or leave it out.

If you are vegetarian you could swap out the crispy bacon for crispy onion, or leave it out.

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]]>
Feta & Mint Salad with Paprika Potatoes
WOW! This salad was so tasty and a little bit naughty... TO get approval from the hubs is prise indeed. Especially when he asked what was for dinner and I said 'salad' the look of pure disappointment on his face was a picture. So I thought, 'how can I make this more appealing to a hungry husband?' The answer - add crispy bacon and feta to it (see alternatives below). I must admin that even I was very impressed with the flavours and textures of this simple salad. I don't personally eat dairy very often and only have cheese once in a blue moon as it affects my IBS if I overdo it but this was worth it and no pain or constipation today so I have got away with it this time! If you are Dairy Free you can swap over the feta for a vegan cheese alternative or leave it out. If you are vegetarian you could swap out the crispy bacon for crispy onion, or leave it out.
Servings2 people
Prep Time15 minutes
Cook Time10 minutes
Ingredients
Salad
For Crispy Bacon Potatoes
Dressing
Instructions
  1. Wash, chop in half and par boil the baby potatoes for 5 minutes.
  2. Whilst potatoes are par boiling, cut the bacon into strips and crisp in an Air Fryer (or on a baking tray in the oven).
  3. Drain potatoes, add paprika, salt, oil and pepper and ½ squeezed lemon juice and stir. Add to an Air Fryer (or bake in the oven) until cooked.
  4. Prepare the salad whilst the potatoes and bacon are cooking and getting nice and crispy. Chop all the salad ingredients, stir in a large bowl with lemon juice and black pepper to
  5. Mix the rest of the lemon juice withe the finely chopped herbs and black pepper and pour over the salad.
  6. Add the crispy bacon strips to the paprika potatoes and serve with the salad.

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]]> https://www.youribsfreedom.com/recipe/feta-mint-salad-paprika-potatoes/feed/ 0