Fresh 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 Mon, 04 May 2026 15:00:05 +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 Parsley | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Sweet Potato Soup https://www.youribsfreedom.com/recipe/sweet-potato-soup/ Sat, 02 Aug 2025 11:44:35 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=8850 This Sweet Potato & Ginger Soup is a proper gut-loving hug in a bowl. Sweet potatoes are packed with soothing soluble fibre, which helps feed your good gut bacteria without triggering bloating. They’re also rich in vitamin A (for immune health), vitamin C (for inflammation), and potassium (great for reducing bloating and water retention). Ginger […]

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]]> This Sweet Potato & Ginger Soup is a proper gut-loving hug in a bowl. Sweet potatoes are packed with soothing soluble fibre, which helps feed your good gut bacteria without triggering bloating. They’re also rich in vitamin A (for immune health), vitamin C (for inflammation), and potassium (great for reducing bloating and water retention).

Ginger brings natural anti-inflammatory and anti-nausea magic – perfect for calming IBS flare-ups or sensitive digestion. Add in the creaminess of coconut milk and you’ve got a simple, satisfying soup that tastes like comfort but works like medicine. It’s quick to make, gentle to digest, and ridiculously tasty.

What’s not to love?

Sweet Potato Soup
Servings2 people
Prep Time10 minutes
Cook Time20 minutes
Ingredients
Instructions
  1. In a large pan simmer the sweet potato, carrot, ginger, turmeric in the stock until soft.
  2. Blend until smooth.
  3. Add the coconut milk and stir off the heat.
  4. Serve and add the parsley and black pepper.

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]]> 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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]]> 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 Salmon & Sweet Potato Fishcakes https://www.youribsfreedom.com/recipe/salmon-fishcakes-2/ https://www.youribsfreedom.com/recipe/salmon-fishcakes-2/#respond Thu, 28 Jul 2022 16:10:22 +0000 https://www.theibscoach.com/?post_type=recipe&p=4562 Admittedly these are a bit of a faff to make – however they are well worth the effort. Super tasty and filling and full of amazing vitamin A and omegas. Great for digestion and they taste incredible. Salmon & Sweet Potato Fishcakes CourseMain Meals CuisineDairy & Gluten Free, Pescetarian KeywordIBS Friendly Recipe Servings1 person Prep […]

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]]> Admittedly these are a bit of a faff to make – however they are well worth the effort. Super tasty and filling and full of amazing vitamin A and omegas. Great for digestion and they taste incredible.
Salmon & Sweet Potato Fishcakes
Servings1 person
Prep Time30 minutes
Cook Time10 minutes
Ingredients
Instructions
  1. Peel and chop the sweep potato into 1 cm cubes and put in a saucepan to boil. Should take around 8 - 10 minutes to cook through. Drain add to a mixing bowl, mash and stir in the salt, pepper and paprika (or spice of your choice) and put to one side.
  2. Bake the salmon in the oven in some foil to retain the flavour and moisture. Usually takes around 10 minutes depending on the size of the fillet but check it is cooked through.
  3. Finely chop the parsley and then add this and the cooked salmon to the sweep potato mash and combine. Squeeze in ¼ of the lemon juice.
  4. Now it gets a little messy. The mixture will contain too much liquid so it will need to be squeezed out through a muslin cloth (I used a tea towel as I didn't have one to hand and it worked fine). Once the mixture is fairly dry you can start to mould it in your hands to a round and slightly flat fishcake shape.
  5. Put the buckwheat flour in a bowl and season. Now comes the fun part! Carefully roll the fishcakes in the flour mix and lightly fry them in a hot pan with some olive oil, ensuring each side is nice and crispy.
  6. Serve on a bed of garden salad and drizzle with light salad dressing or mayo. Garnish with black pepper and leftover herbs and enjoy your beautiful nutritious gluten free creation.

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]]> https://www.youribsfreedom.com/recipe/salmon-fishcakes-2/feed/ 0 Parsley Butter Sea Bass https://www.youribsfreedom.com/recipe/parsley-butter-sea-bass/ https://www.youribsfreedom.com/recipe/parsley-butter-sea-bass/#respond Wed, 12 Jan 2022 09:45:54 +0000 https://www.theibscoach.com/?post_type=recipe&p=3806 This dish is so versatile and can be altered depending on your intolerances or food allergies. You could even swap out the fish for chicken if preferred. However, I love this sea bass pan fried in a lemon, parsley butter sauce with new potatoes and roasted green peppers, courgette on a bed of crispy kale. […]

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]]> This dish is so versatile and can be altered depending on your intolerances or food allergies. You could even swap out the fish for chicken if preferred.

However, I love this sea bass pan fried in a lemon, parsley butter sauce with new potatoes and roasted green peppers, courgette on a bed of crispy kale.

I added a chilli to this as I happened to have one left in the fridge but this is optional.

Parsley Butter Sea Bass, New Pots & Greens
Servings2 portions
Prep Time3 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Chop the courgette and pepper, stir in a bowl with a little oil and salt and then roast in the oven on a reasonable heat for about 10 minutes, stirring occasionally.
  2. Wash and half the baby potatoes and get them boiling in a pan. Once boiling, continue to cook on a rolling boil until cooked through, usually about 10 minutes.
  3. Whilst the potatoes are cooking, prepare the parsley sauce. Zest and squeeze the lemon. Tear the parsley and chop the chilli (if adding). Heat the butter in a large flat fry pan and pour over the lemon juice and zest and add the chilli. fry this on a low heat, gently until all the flavours are combined.
  4. Add the fish and cover with a lid. Turn after a few minutes to cook through on both side. Usually about 8 minutes depending on the size of the fish fillets.
  5. Check on the potatoes and the roasted veg. Once the veg is nearly cooked through, add in the chopped kale and stir through to wilt with the other greens.
  6. Drain the potatoes, serve over the greens and serve with the fish on the side, pouring over the remaining sauce and adding the fresh torn parsley over the top.

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]]> https://www.youribsfreedom.com/recipe/parsley-butter-sea-bass/feed/ 0 Curried Parsnip Soup https://www.youribsfreedom.com/recipe/parsnip-soup/ https://www.youribsfreedom.com/recipe/parsnip-soup/#respond Thu, 23 Dec 2021 11:44:58 +0000 https://www.theibscoach.com/?post_type=recipe&p=3953 You can't make curry anything without onions, right? Wrong! I am intolerant to onions and they cause me IBS symptoms so I have been avoiding them as much as possible for many years. However, I love curry and I love flavour. So I make up for the flavour using some of the other millions of herbs, flavours and spices available. This soup is far from bland and you won't even notice there is no onions! But your tummy may well appreciate it if they affect you the same way they affect me.

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Curried Parsnip Soup
You can't make curry anything without onions, right? Wrong! I am intolerant to onions and they cause me IBS symptoms so I have been avoiding them as much as possible for many years. However, I love curry and I love flavour. So I make up for the flavour using some of the other millions of herbs, flavours and spices available. This soup is far from bland and you won't even notice there is no onions! But your tummy may well appreciate it if they affect you the same way they affect me.
Servings2 portions
Ingredients
Instructions
  1. Mix the dry spices in a bowl and keep to one side, these get added in later. TIP: If you know any of these particular spices don't agree with you, swap out for other herbs and spices until you find something that suits your tummy.
  2. Peel the veg and place in a saucepan to cook with enough water to cover them.
  3. Once boiling add in the mixed spices, the garlic and the salt. Cook down until the veggies are soft, stirring occasionally.
  4. Once the veg are cooked take off the heat, add in the lime juice REMOVE the cardamon pods and blend until smooth.
  5. Serve with the hard cheese and parsley and enjoy your onion free, IBS friendly, tasty soup!

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]]> https://www.youribsfreedom.com/recipe/parsnip-soup/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 Easy Stock Cubes https://www.youribsfreedom.com/recipe/stock-cubes/ https://www.youribsfreedom.com/recipe/stock-cubes/#respond Thu, 23 Apr 2020 14:40:35 +0000 https://www.theibscoach.com/?post_type=recipe&p=2815 We all love using stock for a bit of extra flavour for anything from soups and stews to flavouring rice and sauces. This simple recipe is a real winner and better still, you can freeze them for use at a later stage making them longer lasting. **I have made this recipe onion free as onions […]

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]]> We all love using stock for a bit of extra flavour for anything from soups and stews to flavouring rice and sauces. This simple recipe is a real winner and better still, you can freeze them for use at a later stage making them longer lasting.

**I have made this recipe onion free as onions affect my IBS, but if you are OK with onions then by all means add these in. I would opt for the green part of spring onions for the best flavour.

Alternative Stock Cubes
Servings30 cubes
Prep Time10 minutes
Ingredients
Instructions
  1. add the ingredients to a food processor and blend until you have a smooth consistency and keep pulsing / blending until you have created a paste.
  2. add the mixture into ice cube trays and use when you need to by mixing with boiling water or adding straight into the pan you are cooking in.
  3. And that is literally it! Enjoy!

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]]> https://www.youribsfreedom.com/recipe/stock-cubes/feed/ 0 Baked Pineapple https://www.youribsfreedom.com/recipe/baked-pineapple/ https://www.youribsfreedom.com/recipe/baked-pineapple/#respond Tue, 24 Sep 2019 12:55:50 +0000 https://www.theibscoach.com/?post_type=recipe&p=1641 Baked Pineapple Baked Pineapple is a complete Showstopper. So tasty, full of goodness and a really natural sweet and salty flavour. You can follow this recipe and have a meal for two people, or get mini pineapples and adjust the measurements accordingly to make these for a BBQ or a diner party. One thing is […]

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Baked Pineapple
Baked Pineapple is a complete Showstopper. So tasty, full of goodness and a really natural sweet and salty flavour. You can follow this recipe and have a meal for two people, or get mini pineapples and adjust the measurements accordingly to make these for a BBQ or a diner party. One thing is for sure, when you have tried this once you will already be looking forward to the next time...
Servings2 people
Prep Time10 minutes
Cook Time30 minutes
Ingredients
Instructions
  1. Cut Pineapple down the middle lengthways, starting at the base so that the top green parts are split for decorative purposes.
  2. Hollow out the middle, using a serrated curved Grapefruit knife, or delicately cut out a square with a serrated veggie knife so that you can leave 1 cm thick 'bowl' shape in each pineapple half.
  3. Scoop out the leftover pineapple we will add this to the rice and chicken mix (and some can be added to the leftover coconut cream for pineapple ice-cream)
  4. Bake the pineapple on a low heat for 20 minutes
  5. Next cut, season and bake the chicken fillet for 15 minutes (until cooked)
  6. Pop the rice onto cook with a ½ water ½ coconut water mixture. Add salt to taste
  7. Cut the red pepper and courgette into small pieces and add in with the chicken for 5 - 10 minutes and stir through
  8. Take the chicken out of the oven, drain the fat
  9. Drain the rice and add to the chicken, pepper and courgette. Stir and mix in half the leftover pineapple
  10. Take the pineapple out of the oven and add the chicken and rice mixture to the pineapple. Pop it back into the oven for 5 - 10 minutes
  11. Remove the Baked Pineapple, cover in fresh chopped parsley and crushed black pepper and then serve.

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