Fresh Spinach | 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 Apr 2025 18:49:40 +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 Spinach | 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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]]> Salmon and Strawberry Salad https://www.youribsfreedom.com/recipe/salmon-and-strawberry-salad/ https://www.youribsfreedom.com/recipe/salmon-and-strawberry-salad/#respond Fri, 24 Jan 2025 00:09:52 +0000 https://www.theibscoach.com/?post_type=recipe&p=4202 I love this recipe. I once had a strawberry salad in some posh gastropub in London and really enjoyed it, so I have wanted to create one ever since. Strawberries and salmon go surprisingly well together, so put your big girl pants on and give it a try   Salmon and Strawberry Salad CourseSalads CuisinePescetarian […]

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]]> I love this recipe. I once had a strawberry salad in some posh gastropub in London and really enjoyed it, so I have wanted to create one ever since.

Strawberries and salmon go surprisingly well together, so put your big girl pants on and give it a try

 

Salmon and Strawberry Salad
Servings1 person
Prep Time5 minutes
Cook Time10 minutes
Ingredients
Instructions
  1. Spread the chopped greens over the plate
  2. Pan fry the salmon in a little oil for 8 - 10 mintutes. Then flake once cooked both sides. Pile this in the centre of the plate
  3. Arrange the tomatoes and strawberries around the edge of the plate.
  4. Drizzle the dressing of your choice. I used lemony mayo as i love the sharp flavour with the sweet salmon and strawberries. But balsamic reduction works really well. balsamic vinegar is a little too sharp i find.
  5. Serve and enjoy!

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]]> https://www.youribsfreedom.com/recipe/salmon-and-strawberry-salad/feed/ 0 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 Broccoli Soup https://www.youribsfreedom.com/recipe/broccoli-soup/ https://www.youribsfreedom.com/recipe/broccoli-soup/#respond Mon, 26 Sep 2022 06:49:35 +0000 https://www.theibscoach.com/?post_type=recipe&p=3273 This gorgeous green soup is bursting with energy and flavour and is sure to keep you warm on chilli days. Broccoli has anticancer properties and will help keep colds at bay. Spinach is great for calcium and iron and celery is known to reduce inflammation of the gut. All three veg are high in folate […]

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]]> This gorgeous green soup is bursting with energy and flavour and is sure to keep you warm on chilli days. Broccoli has anticancer properties and will help keep colds at bay. Spinach is great for calcium and iron and celery is known to reduce inflammation of the gut. All three veg are high in folate and will help keep your gut healthy.

The one flavour I miss the most is cheese. Being largely dairy free for the sake of my IBS (when I eat cheese I get constipated), I don’t really get to enjoy cheese as much as I used to. Maybe once a month, if that. However, having healthy bowels is much more important to me than eating gone off, other species, breast milk.

Saying this, I created this super simple IBS free recipe which feels a little naughty with the addition of dairy free cream cheese, which you can buy in most supermarkets. I rarely cheat with over-processed products like this but now and again the inclusion is OK. Providing you are eating a healthy, mainly whole food based diet the rest of the time and looking after your gut.

Cheese and Broccoli soup
Servings2 portions
Prep Time5 minutes
Cook Time12 minutes
Passive Time3 minutes
Ingredients
Instructions
  1. Chop the veg into roughly 1 cm chunks and place in a saucepan. Just cover the veg with water, not too much as this will form the base of the sauce and how much water you use will determine the thickness of it. Bring to the boil and cook until tender, usually around 10 - 12 minutes.
  2. Take off the heat, add in the cream cheese and blend with a hand blender and serve. Or put in a food flask and take to work for lunch. You can freeze any leftovers or use them up to 3 days in the fridge.

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]]> https://www.youribsfreedom.com/recipe/broccoli-soup/feed/ 0 Classic Bacon Sarnie https://www.youribsfreedom.com/recipe/classic-bacon-sarnie/ https://www.youribsfreedom.com/recipe/classic-bacon-sarnie/#respond Thu, 24 Mar 2022 13:55:28 +0000 https://www.theibscoach.com/?post_type=recipe&p=1043 This was such a staple in our house but eating bacon sandwiches always made me feel bloated and uncomfortable.

This gluten free version is kinder on your tummy and this recipe is packed with extra nutrients packed into it by adding plenty of salad and fresh herbs. A little bit of what you fancy does you good, as they say and this sandwich comes in at under 500 calories and has added vitamins A, B and C, as well as antioxidants, calcium and iron. What's not to love?

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Classic Bacon Sarnie
This was such a staple in our house but eating bacon sandwiches always made me feel bloated and uncomfortable. This gluten free version is kinder on your tummy and this recipe is packed with extra nutrients packed into it by adding plenty of salad and fresh herbs. A little bit of what you fancy does you good, as they say and this sandwich comes in at under 500 calories and has added vitamins A, B and C, as well as antioxidants, calcium and iron. What's not to love?
Servings1 person
Prep Time5 minutes
Cook Time3 minutes
Ingredients
Instructions
  1. Grill the bacon, wash and slice the tomatoes, wash the spinach and assemble the sandwich. Enjoy with a nice cup of tea!
Recipe Notes

This breakfast is so simple and although bacon isn't the healthiest of meats due to all the added salts, now and again a little bit of what you fancy does you good. On gluten free toast of course!

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/classic-bacon-sarnie/feed/ 0 Chicken With Spinach Mash https://www.youribsfreedom.com/recipe/bacon-chicken-spinach-mash/ https://www.youribsfreedom.com/recipe/bacon-chicken-spinach-mash/#respond Sun, 23 Jan 2022 13:45:10 +0000 https://www.theibscoach.com/?post_type=recipe&p=2613 This is such a simple lunch to throw together and includes 2 of your 10 a day. It is hearty and filling and surprisingly simple to prepare but feels like it should be really bad for you. If you are trying to reduce your sugar intake this meal is perfect for you as it will […]

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]]> This is such a simple lunch to throw together and includes 2 of your 10 a day. It is hearty and filling and surprisingly simple to prepare but feels like it should be really bad for you.

If you are trying to reduce your sugar intake this meal is perfect for you as it will really keep you going wiht two starchy carbs to keep a regular flow of Glucose in your blood stream. This should help you reduce your cravings and remain feeling full.

Bacon wrapped chicken
Servings1 person
Prep Time2 minutes
Cook Time10 minutes
Passive Time2 minutes
Ingredients
Instructions
  1. Pre heat oven. I always heat to 200 degrees.
  2. Peel and chop the potato into small 1 cm cubes. Boil for 10 minutes until cooked through.
  3. Wrap the chicken in bacon and hold together with a cocktail stick. Cook in oven until cooked through, turning once.
  4. Boil the sweetcorn in a saucepan for 5 - 7 minutes until cooked through.
  5. Drain the potatoes, add the spinach and butter and then mash. Spinach retains more goodness is not cooked.
  6. Drain the corn, add a little butter, serve with the mash and chicken breast and a dash of black pepper and enjoy!

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]]> https://www.youribsfreedom.com/recipe/bacon-chicken-spinach-mash/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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