Ground Ginger | Helen Jane | Your IBS Freedom

Pumpkin Soup

admin — Wed, 03 Jan 2024 16:15:44 +0000

I love this heart warming recipe. So easy to make and it really hits the spot, keeping you feeling fuller for longer. I like to keep things simple, and so I don’t use too many ingredients as I like my digestive system to have an easy time of breaking down my foods and extracting the nutrients.

For this reason this soup is incredibly powerful in terms of healing the gut, reducing inflammation and keeping things moving at a steady pace. No need for extras with this soup, I just sprinkled on some pumpkin seeds for a bit of a crunch but the soup itself is filling enough and provides plenty of energy.

You can spice it up as much as you want to and be careful of which types of salt you use. I would recommend using ONLY Celtic salt or Himalayan rock salt. From reliable sources. Table salt will only exacerbate IBS symptoms and cause water retention, not to mention high blood pressure and many other health issues. Ditch that and treat yourself to something work while putting in your body.

TIP: I always make too much soup then I can freeze a batch and keep another batch in the fridge for later in the week. This. way you always have a nutritious meal at the ready, when time is short.

Pumpkin Soup

Servings2 portions

Prep Time15 minutes

Cook Time25 minutes

Ingredients

1edible Pumpkin(some pumpkins are very stringy so get the variety closer to a squash)
1small Carrot
1/2 ZucchiniPeeled so the soup colour stays orange.
1pinch Celtic Salt
1sprinkle PaprikaChoose how much depending on your preference.
1sprinkle Ground Nutmeg
1sprinkle cumin powder
1sprinkle Ground Ginger
1 pinch Crushed Black Pepper
1handful pumpkin seeds

Instructions

Peel and cut the pumpkin in half and scoop out the seeds. Then chop into small pieces, less than 1 inch cubed. Do the same with the carrot and the zucchini. These add a dense nutrient boost and help to thicken the soup.
Bring the veg to a boil in a saucepan, covering them with just enough water, stirring occasionally. Simmer for 10 - 12 minutes until cooked through.
Add in your spice mix. You can pre mix these in a small bowl to get the favour just how you want it. I tend to use ½ teaspoon measures of everything. But you may want a little more spice. You can even add chilli if you wish but I left it out of this recipe.
Stir until all the spices are absorbed. Once cooked, blend the soup. You may want to drain some of the water if there is too much to create a thicker soup.
Serve with a sprinkle of pumpkin seeds and enjoy this hearty meal.

The post Pumpkin Soup appeared first on Helen Jane | Your IBS Freedom.

Pumpkin Pie

admin — Mon, 30 Oct 2023 12:20:27 +0000

I love this time of year as I always treat myself to a pumpkin pie. The IBS friendly version!

Pumpkins are highly nutritious and contain high levels of vitamin A, K and Copper which is essential for great eyesight, skin and hair health as well as reducing inflammation in the gut and helping eliminate toxins more easily. Coupled with the incredible gut healing properties of cinnamon and nutmeg this really is a treat you can enjoy guilt free that your gut will thank you for.

Pumpkin Pie

Servings4 portions

Prep Time10 minutes

Cook Time25 minutes

Passive Time1 hour

Ingredients

Base

Pie

2 Eggs
3tbsp cooked, mashed Pumpkin(can use Butternut Squash)
1cup Coconut Milk
1/2cup Maple Syrup
1tsp Cinnamon
1/2tsp Ground Nutmeg
1pinch Rock salt

Optional Topping

1scoop dairy free ice cream

Instructions

Mix the dates, Brazil nuts, ginger and coconut oil together in your food processor until a rough base is formed. Press this into the bottom of your cheesecake tin util smoothed down. Refrigerate for 1 hour.
Beat the two eggs and mix the remaining ingredients together in the food processor until you have reached a smooth consistency. Pour on top of the base and cook on 180 for around 25 minutes, until the top has browned slightly and the pie is cooked through. Use a skewer to test, if it comes out clean the pie is done.
Leave to cool for a few minutes or enjoy this dessert warm. Add your topping of choice and enjoy this gut healing naughty but nice treat!

The post Pumpkin Pie appeared first on Helen Jane | Your IBS Freedom.

Chicken Wings and Skinny Fries

admin — Fri, 23 Sep 2022 06:30:27 +0000

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

1portion Fresh Organic Chicken Wingsorganic will help ensure you are not getting extra irritants you don't need in your body
2large White potatoes
1drizzle Extra Virgin Cold Pressed Olive Oilthis is more nutritious than other oils
1pinch Rock/Himalayan/Organic Salt
1pinch Black Pepper
1tbsp Paprika
1 Freshly Squeezed Lemon
1pinch Chilli Powder
1pinch Ground Ginger
1drizzle Gluten Free Soy Sauce*optional*
2tbsps Honey

Instructions

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).
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.
Make an accompanying side salad and serve once chicken and fries are cooked through. Enjoy your healthier version of chicken and chips!

The post Chicken Wings and Skinny Fries appeared first on Helen Jane | Your IBS Freedom.

Chunky Veggie Soup

admin — Thu, 18 Mar 2021 14:55:27 +0000

This recipe happened by accident, tasted great, was super easy to make and worked well so I thought I would share it with you. Full of great root veg nourishment and warming on a cold day. Can be frozen or kept in the fridge for up to 3 days for future use if you make too much. My advice is to make too much as you will want to try this again!

Chunky Veggie Soup

Servings2 portions

Prep Time5 minutes

Cook Time15 minutes

Passive Time2 minutes

Ingredients

3small Carrots
2medium Parsnips
1/2head of Celery
1pinch Paprika
1smidge Ground Ginger
1tsp dried coriander leaf
1pinch Crushed Black Pepper
1cup Oat milkor oat cream
1slice bread of your choice*OPTIONAL* I chose gluten free bread, toasted

Instructions

Peel and chop the veg into small bite sized chunks. Add in your seasoning (I used paprika, coriander leaf, ginger and pepper as I fancied something hot and spicy and I don't advocate nor like using salt) but you can use whichever herbs or spices you like with this recipe. Have it hot and spicy, or mild and herby. Experiment!
Bring the veg to boil in a saucepan of water, ensuring the veg is covered and them reduce to a simmer until cooked through.
Separate around a quarter of the veg into a bowl. This will be the chunky veg to be added to the rest of the soup once blended.
Blend the rest of the soup using a hand blender in the saucepan until smooth. If you are having bread with your soup then now is a good time to pop it in the toaster.
Add in the oat milk at this point, add in the chunky veg and gently reheat to eat straight away OR box up for future use in the fridge or freezer (this is what I did as I made it at 7 am and ate it for lunch!)

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