himalayan rock salt | Helen Jane | Your IBS Freedom

Veggie Chilli

admin — Wed, 08 Mar 2023 21:23:47 +0000

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

1tbsp Olive Oil
1tin Chopped TomatoesI used organic
1small Carrotgrated
1/2 fresh chilliOr chilli flakes to taste
1/2 Red Pepper
1/2 Yellow Pepper
1/2 Zucchini
1 Celery Stick
1tin Kidney BeansI used organic

For the Seasoning

1tsp Smoked Paprika
1tsp Black Pepper
1/2tsp himalayan rock salt
1tsp cumin
1tsp Dried Parsley
1/2 Lime Juice
4-5chunks Dark ChocolateI used organic

Garnish

1cup RiceI used basmati
1handful Fresh Corianderor parsley if you prefer
8 tortilla chipsI used gluten free corn tortillas

Instructions

Heat the oil in a deep pan on high. Add in the chopped tomatoes and finely grated carrots, finely chopped chilli and the seasoning.
Cook these down until the carrots are soft and the chocolate has melted. Take off the heat and blend to form a smooth sauce.
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.
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.
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.
The rice and chilli should be ready a the same time. Serve in a bowl adding the fresh coriander and tortilla chips.

The post Veggie Chilli appeared first on Helen Jane | Your IBS Freedom.

Berry Cheesecake

admin — Wed, 08 Mar 2023 20:59:20 +0000

Who doesn’t love a cheesecake? This sweet treat is not only IBS friendly in the fact that it is dairy and gluten free but it is also nutritious with great healthy fats from the nuts and seeds and fruit content.

Tasty and good for you. What’s not to love?

You will need a food processor and a cheesecake tin with a removal base to prepare and serve this dish.

IBS Friendly Berry Cheesecake

Servings4-6 servings

Prep Time30 minutes

Passive Time4 hours

Ingredients

For the Base

8 Pitted dates
100grams Walnuts
100grams Sunflower Seeds
100grams Cocoa Butter
1/2tsp himalayan rock saltOr sea salt

For the Cheesecake layer

500grams Cashew NutsPre-soaked for 6 - 8 hours
1/2can Coconut Cream
1/2tsp Vanilla extract
4tbsp Maple Syrup
2drops Orange OilI use Doterra Wild Orange Oil
100grams sugarI use organic sugar

For the Topping

1punnet Rasberriesto decorate
5 Large Strawberriesto decorate

Instructions

Add the ingredients into a food processor and blend, chopping the dates a little beforehand in order to form a dough like consistency.
Press this mixture into the bottom of the cheesecake tin.
Melt the sugar by heating it with a little water. Drain the cashew nuts and add a little fresh water into your food processor along with the remaining ingredients. Mix well until a creamy consistency is formed.
Pour this over the base layer and refrigerate for at least 4 hours. Overnight works really well too, if you have time.
When you are ready to serve, decorate with berries and enjoy this wholesome tasty desert. Can be frozen in portions if you can't eat it all at once. Or share with friends.

The post Berry Cheesecake appeared first on Helen Jane | Your IBS Freedom.

Salmon Rice Bowl

admin — Mon, 20 Jun 2022 13:40:36 +0000

Simple foods can be so soothing on the gut and you can appreciate each individual taste, texture and nutrient as your body absorbs the energy from simple foods into the body.

I love salmon. It is great for omegas and vitamin D as well as being filling and tasty. Rice provides energy to this dish as a slow release carb and the greens help with vitamin C, potassium, iron and magnesium. This will help to actively heal the gut and build strength against IBS symptoms.

Simple Salmon Rice Bowl

Servings1 person

Prep Time5 minutes

Cook Time12 minutes

Ingredients

1 Salmon fillet
1cup organic riceof your choice. I used basmati
1/3 Courgette
3 broccoli flourettes
1pinch Crushed Black Pepper
1/2squeezed Lime
1tsp Olive Oil
1/2tsp himalayan rock salt

Instructions

Heat the oil in a grill pan to a high temperature and add the fish. You may want to cover the pan to save spitting. Turn after 3 minutes to cook the other side.
Boil the rice in a pan, adding the salt. Once boiled cover and simmer on a low heat for around 10 minutes.
Wash and chop etc veg and bring to the boil in a separate pan for around 7 minutes.
Once rice cooked through, fluff with a fork and serve the pan fried salmon with green veg, garnish with black pepper and lime juice.

The post Salmon Rice Bowl appeared first on Helen Jane | Your IBS Freedom.

Crunchy Tuna Salad

admin — Wed, 15 Jun 2022 14:24:30 +0000

It’s easy to think of tuna salads as being boring ad bland. Not this one!

So full of great nutrition and healthy fats to help heal your gut and keep your digestive system moving, reducing IBS symptoms without compromising on tastes and textures, I love this simple and easy meal and have it often. Summer OR winter. .

Tuna Salad

CourseSalads
CuisinePescetarian
KeywordIBS Friendly Recipe

Servings1 person

Prep Time4 minutes

Ingredients

Salad

1 Can of tuna in spring waterDon't get brine or oil canned tuna as too much salt and unwanted cheap fats
1large portion of salad leaves of your choosingI used butterhead lettuce and rocket
1/3 orange bell pepperAll bell peppers go well with this recipe
1Chunk CucumberI chopped up about 2 inches for this meal

Dressing

1tbsp flax seed oilorganic if possible
1/2squeezed Lemon
1pinch Paprika
1pinch Black Pepper
1 pinch ParsleyI used dried but fresh would be better
1dash himalayan rock salt

Instructions

Make up the dressing by combining all ingredients and shaking in a jar or stirring until mixed well.
Open and drain the tuna and add to a bowl, cover with the dressing and stir.
Wash and chop the salad around the edge of the plate, leaving a gap in the middle for your tuna salad.
Add the dressed tuna, serve and enjoy!

The post Crunchy Tuna Salad appeared first on Helen Jane | Your IBS Freedom.

Healthy Veg Bowl

admin — Wed, 15 Jun 2022 14:11:50 +0000

In the UK we consume on average 17 – 20% protein a day and in the US its 20%+ protein a day which often leads to hard to shift weight gain, unwanted IBS symptoms and UTI’s as the excess nitrogen created in protein break down can only leave the body via the kidneys and bladder.

When following a balanced healthy IBS free diet your body only requires 10 – 15% protein a day. Every gym bunny will tell you otherwise but are they trying to sell you their unnecessary protein products?

So, if you are feeling tired, groggy and full of too much protein this quick and easy lunch that is full of flavour and essential nutrients including B Vitamins, Vitamins C and K as well as a good sources of Iron, Magnesium and Phosphorous. Plus good quality starchy carbs to keep you feeling fuller for longer.

What’s not to love from this 10 minute meal?

Healthy Veg Bowl

CourseSides
CuisineVegan
KeywordIBS Friendly Recipe

Servings1 person

Prep Time1 minute

Cook Time9 minutes

Ingredients

3 small potatoeschopped into rough 2 cm chunks
1/2 Courgettesliced in half then chopped into thin chunks
1portion Broccoli
1dash himalayan rock saltor sea salt
1sprinkle Crushed Black Pepperor ground black pepper as resired

Instructions

Wash veg, chop and put the potatoes onto boil for 7 - 9 minutes until cooked through. As they are small this should be ample time but poke with a fork to make sure before serving.
about 3 minutes into cooking potatoes put green veg onto boil gently for 5 - 6 minutes until tender.
Drain and serve with a smidge of Himalayan rock salt and crushed black pepper. Yum!

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