Fresh Mint | 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 Mon, 04 May 2026 15:00:50 +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 Mint | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 The ‘Gut Glow’ Mocktail Recipe https://www.youribsfreedom.com/recipe/the-gut-glow-mocktail-recipe/ Mon, 11 Aug 2025 15:35:31 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=8858 f you’re looking for a refreshing, IBS-friendly drink that gives you that feel-good vibe, look no further! This drink is not only hydrating but packed with gut-friendly ingredients that will leave you feeling refreshed and rejuvenated. The cucumber soothes your tummy, the lime helps boost digestion, and the mint calms bloating. What’s not to love? […]

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]]> f you’re looking for a refreshing, IBS-friendly drink that gives you that feel-good vibe, look no further! This drink is not only hydrating but packed with gut-friendly ingredients that will leave you feeling refreshed and rejuvenated. The cucumber soothes your tummy, the lime helps boost digestion, and the mint calms bloating. What’s not to love?

Perfect for those who prefer to skip the alcohol but still want something exciting to sip on, this mocktail is as delicious as it is easy on the gut. Plus, if you do want a little kick, you can always add a splash of gin or vodka for an extra twist.

Why It’s Gut-Friendly:

Cucumber is a wonderful hydrator, and it works wonders on your gut by soothing any inflammation or discomfort. Lime not only provides a zesty taste but also supports your digestive system by promoting bile production and improving overall gut function. Mint, a natural anti-spasmodic, is perfect for calming bloating, cramping, and gas. The natural carbonation from the sparkling water or kombucha helps with digestion and relieves bloating. Without the added sugar found in many mixers.

This mocktail is a simple yet delicious way to support your gut health while still enjoying a drink that feels special. Whether you’re unwinding after a long day or hosting friends, The Gut Glow is sure to be a hit!

The 'Gut Glow' Mocktail Recipe
Servings1 person
Prep Time5 minutes
Ingredients
Instructions
  1. Blend, juice or mash the inside of the cucumber until smooth.
  2. Add this to the lime juice, fresh mint and ice cubes and shaker in your shaker (an empty jam jar works if you do not have a cocktail shaker).
  3. 'Muddle' the mint a little further. Use wooden spoon handle if you have nothing else to hand. This releases the oils in the mint - the healing properties of this drink.
  4. Pour this mix into the glass and top up with sparkling mineral water. Enjoy!

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]]> Soothing Cucumber, Apple & Mint Juice https://www.youribsfreedom.com/recipe/gut-soothing-juice/ Wed, 11 Oct 2023 14:08:41 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6031 Cucumbers are one of the most mineral rich and hydrating veg you can consume and I regularly use slices of cucumber in my distilled water to give it a bit of extra mineral content. This gut soothing drink combines the richly hydrating properties with soothing fresh mint which will help to alkalise the gut and […]

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]]> Cucumbers are one of the most mineral rich and hydrating veg you can consume and I regularly use slices of cucumber in my distilled water to give it a bit of extra mineral content.

This gut soothing drink combines the richly hydrating properties with soothing fresh mint which will help to alkalise the gut and reduce inflammation. Soothing the stomach pains associated with IBS.

I added an apple for sweetness and the drink was delightfully light and refreshing, tasting of green fresh summer days. Delicious, healing and naturally good for you.

You can easily make more and keep it in the fridge for up to 3 days, giving it a little shake before consuming however you do get the most benefit if consumed straight away.

Soothing Cucumber, Apple & Mint Juice
Servings1 person
Prep Time3 minutes
Ingredients
Instructions
  1. Wash and chop the ingredients then run them through a juicer. I used the Milky Plant machine but you can use any juicer.

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]]> Chicken Fajitas https://www.youribsfreedom.com/recipe/chicken-fajitas/ https://www.youribsfreedom.com/recipe/chicken-fajitas/#respond Sun, 11 Dec 2022 10:08:51 +0000 https://www.theibscoach.com/?post_type=recipe&p=2893 I love spicy chicken and this combination is full of fantastic nutrition that will keep you feeling full and satisfied, whilst combatting all your symptoms and boosting your immune system. Win win!

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Chicken Fajitas
I love spicy chicken and this combination is full of fantastic nutrition that will keep you feeling full and satisfied, whilst combatting all your symptoms and boosting your immune system. Win win!
Servings2 people
Ingredients
Instructions
  1. Firstly, gently fry off the chicken in a drop of olive oil and leave to one side.
  2. next slice the pepper (and onion if using) and add his to the pan of oil. Stir gently for about a minute and then add the cumin, paprika, chilli powder (or fresh chilli) and a tbsp of the lemon juice. Continue to stir until ingredients thoroughly mixed.
  3. Now add the tomatoes to the mixture, pop the chicken back in and simmer, stirring occasionally.
  4. Take your cup of rice and add it to a small saucepan (with a lid). Add two cups of water, the Tumeric 3 tbsp of lemon juice and salt. Stir and bring to the boil. Once bubbling, bring the heat down to a simmer and add the saucepan lid. Cook for 8 - 10 minutes (or whatever the packet says).
  5. Now for the guacamole. Peel and chop the avocados and add them into a small blender along with the spinach, mint, 3 tablespoons of lemon juice and black pepper. Blend until smooth and serve in a bowl.
  6. By now the rice should be cooked, stir and serve. Serve the chicken fajita mix in a separate bowl. Serve the tortillas and enjoy making lovely chicken fajitas by spreading a spoonful of guacamole, adding a tablespoon of rice and chicken fajita mix, roll up and enjoy!

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]]> https://www.youribsfreedom.com/recipe/chicken-fajitas/feed/ 0 Minty Potato Salad https://www.youribsfreedom.com/recipe/minty-potato-salad/ https://www.youribsfreedom.com/recipe/minty-potato-salad/#respond Thu, 24 Nov 2022 12:04:12 +0000 https://www.theibscoach.com/?post_type=recipe&p=1590 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. […]

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

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]]> https://www.youribsfreedom.com/recipe/minty-potato-salad/feed/ 0 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 Tuna Steak Salad https://www.youribsfreedom.com/recipe/tuna-steak-salad/ https://www.youribsfreedom.com/recipe/tuna-steak-salad/#respond Wed, 22 Jun 2022 06:13:00 +0000 https://www.theibscoach.com/?post_type=recipe&p=4539 Tuna is one of the best fish around in terms of Vitamin B6, magnesium, iron and potassium. What this means is that it will help to keep your skin, hair and nails strong as well as feeding your brain, keeping away feelings of anxiety and calming stress. Helping healthy muscle growth and good digestion this […]

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]]> Tuna is one of the best fish around in terms of Vitamin B6, magnesium, iron and potassium.

What this means is that it will help to keep your skin, hair and nails strong as well as feeding your brain, keeping away feelings of anxiety and calming stress. Helping healthy muscle growth and good digestion this can be added to whatever side dish you prefer.

In this instance I went for summer new potatoes and salad.

Pan fried Tuna steak, new potatoes and salad
Servings1 person
Prep Time5 minutes
Cook Time12 minutes
Passive Time30 minutes
Ingredients
Instructions
  1. Juice the lime and sit the tuna in half of the juice for anywhere between 30 minutes to a few hours before cooking. This creates a lovely flavour and also ensures that the tuna starts to 'cook', making the pan frying quick and easy.
  2. Wash and chop the potatoes into small chunks and set them on to boil with a spring of fresh mint for flavour. The smell is so insanely good when cooking minty potatoes and as mint is a digestive this will aid the process. Once reached boiling point, simmer until cooked through.
  3. Whilst the potatoes are cooking, heat the oil in a grill pan to a high temperature and add the tuna. Cook on each side for about 2 - 4 minutes depending on the thickness of the steak and how long the lime juice was marinading.
  4. Whilst the tuna is cooking prepare your salad (or use your pre prepared salad from your weekly batch cooking). Add this to the plate on the side.
  5. Drain the potatoes and season with salt and pepper or a knob of butter. Add to the plate. Once the tuna is nicely cooked through and seared on each side, add to the plate. Drizzle the remaining lime juice over the tuna and enjoy!

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]]> https://www.youribsfreedom.com/recipe/tuna-steak-salad/feed/ 0 Breaded Chicken Fillets https://www.youribsfreedom.com/recipe/breaded-chicken-fillets/ https://www.youribsfreedom.com/recipe/breaded-chicken-fillets/#respond Mon, 20 Jun 2022 13:33:09 +0000 https://www.theibscoach.com/?post_type=recipe&p=4501 This recipe is a bit more daffy than usual but well worth the efforts. You can prepare the breadcrumb mix in advance. This will stay good for 3 – 4 days in the fridge in a sealed container. If you cook too much chicken, the cooked breaded fillets will also sit for 3 – 4 […]

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]]> This recipe is a bit more daffy than usual but well worth the efforts. You can prepare the breadcrumb mix in advance. This will stay good for 3 – 4 days in the fridge in a sealed container.

If you cook too much chicken, the cooked breaded fillets will also sit for 3 – 4 days until you are ready for the next portion.

Such an easy recipe and tastier than any takeaway. You can make the bread mix as spicy or mild as you like. I like spicy so I added lots of different spices to the mix. You can enjoy these fillets with veg and potatoes, or with salad as desired.

 

Breaded GF chicken fillets
Servings2 people
Prep Time10 minutes
Cook Time20 minutes
Ingredients
Breadcrumb mix
Main Mal Ingredients
Instructions
  1. Break up the bread of choice into a blender and add the spices and herbs. Blend until this becomes breadcrumbs. Add these to a small bowl to dip the chicken fillets into.
  2. Wash and chop etc potatoes into roughly 2 - 3 cm chunks. Put these onto boil. Add fresh mint for extra flavour.
  3. Wash and cook the chicken fillets for 5 - 7 minutes. Leave to rest.
  4. Wash and chop the courgette and brocolli and cook in a pan of water. These should take around 8 minutes.
  5. Whisk the egg into a bowl.
  6. Dip the chicken fillets into the egg (or vegan egg) mix then coat in the breadcrumbs, covering the whole fillet.
  7. Cook the breaded chicken fillets for a further 5 - 7 minutes until cooked right through.
  8. Check the potatoes, chicken and veg is cooked and serve.

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]]> https://www.youribsfreedom.com/recipe/breaded-chicken-fillets/feed/ 0 Sausage & Mash https://www.youribsfreedom.com/recipe/sausage-mash/ https://www.youribsfreedom.com/recipe/sausage-mash/#respond Mon, 22 Mar 2021 13:24:10 +0000 https://www.theibscoach.com/?post_type=recipe&p=3758 Sausage and mash is one of the best comfort foods ever however traditionally this is served with onion gravy, which is a big ‘no-no’ for me as onions cause me IBS problems. I avoid them and don’t have them, no onion powder in my diet to remain IBS free, comfortable and confident in my body. […]

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]]> Sausage and mash is one of the best comfort foods ever however traditionally this is served with onion gravy, which is a big ‘no-no’ for me as onions cause me IBS problems. I avoid them and don’t have them, no onion powder in my diet to remain IBS free, comfortable and confident in my body.

This recipe however, works well for me and is given a healthy twist with all the delicious additional greens and no need for gravy.

Rich in protein, vitamins A through to K, energy giving simple and starchy carbs and this meal feels like a proper treat. The real depends on the quality of your sausages. Over processed main stream sausages need not apply!

IBS Friendly Sausage & Mash
Servings1 person
Prep Time5 minutes
Cook Time10 minutes
Passive Time5 minutes
Ingredients
Instructions
  1. Wash and chop (don't peel) the potatoes into small chunks and boil for 10 minutes with the majority of the fresh mint. Smells amazing!
  2. Put the sausages in a roasting dish in the oven (or in an air fryer) for around 10 minutes on high temp until cooked through.
  3. Chop the courgette into chunky slices and place this, the broccoli and the peas into a steamer. Steam for 10 minutes.
  4. Once the potatoes are cooked through, drain, add the butter and rough mash for a textured, tasty mash with all the good stuff, skin included.
  5. Serve the sausages, greens and mash with a pinch of crushed black pepper for extra anti-oxidants and enjoy your healthier version of an old favourite!

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]]> https://www.youribsfreedom.com/recipe/sausage-mash/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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