Kale | 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 19:29:16 +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 Kale | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Spinach and Kale soup https://www.youribsfreedom.com/recipe/spinach-and-kale-soup/ https://www.youribsfreedom.com/recipe/spinach-and-kale-soup/#respond Thu, 28 Jul 2022 16:28:34 +0000 https://www.theibscoach.com/?post_type=recipe&p=4567 This soup is really light and can be great all year round. Also full of amazing properties that can help turn fat soluble toxins into water soluble toxins which can then be animated form the body this really is a max nutrient boost and flavourful soup! Spinach and Kale soup CourseSoups CuisineDairy & Gluten Free, […]

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]]> This soup is really light and can be great all year round. Also full of amazing properties that can help turn fat soluble toxins into water soluble toxins which can then be animated form the body this really is a max nutrient boost and flavourful soup!
Spinach and Kale soup
Servings2 portions
Prep Time3 minutes
Cook Time7 minutes
Passive Time1 minute
Ingredients
Instructions
  1. Bring a small pan of water to the boil and add in the stock cube. Stir until dissolved. You only want enough water to cover the veg.
  2. Chop the courgette and kale into small pieces add tot he pan and bring to the boil. Cook until the veg is soft. Then add the spinach at the last minute to retain its nutrients. Stir for 1 minute max.
  3. Blend together with a hand blender (or whatever gadget you have) season and enjoy. I served mine with oatcakes but id didn't really need them to be honest. You could add in some oat cream at the end for a creamier consistency if you prefer.

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]]> https://www.youribsfreedom.com/recipe/spinach-and-kale-soup/feed/ 0 Roast Chicken Dinner https://www.youribsfreedom.com/recipe/roast-chicken-dinner/ https://www.youribsfreedom.com/recipe/roast-chicken-dinner/#respond Mon, 16 May 2022 09:21:54 +0000 https://www.theibscoach.com/?post_type=recipe&p=2848 Everyone loves a roast dinner but sometimes you can pile on the pounds just looking at one! This simplified version uses mash over roast potatoes and there is no need for heavy gravy over the top (you can use gravy if you choose). Avoiding a Yorkshire pudding also saves calories and extra unwanted stooge slowing […]

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]]> Everyone loves a roast dinner but sometimes you can pile on the pounds just looking at one! This simplified version uses mash over roast potatoes and there is no need for heavy gravy over the top (you can use gravy if you choose). Avoiding a Yorkshire pudding also saves calories and extra unwanted stooge slowing down your digestion.
Rainbow Roast Chicken
Servings2 people
Prep Time5 minutes
Cook Time25 minutes
Ingredients
Instructions
  1. Peel and chop the potatoes into small pieces. Boil in a pan for around 10 minutes until cooked through.
  2. Whilst the potatoes are cooking, season the chicken breasts with a little oil, salt and rosemary. Add to a hot oven and cook for 20+ minutes until cooked through.
  3. Chop the cabbage and boil in a pan, adding the maple syrup after around 5 minutes. This should be cooked through in around 15 minutes and ready to be drained and served.
  4. Slice the carrots in half lengthways and boil in a saucepan. After 10 minutes add in the kale. Cook for a further 10 minutes (or until both are cooked through).
  5. Turn the chicken over in the oven to ensure both sides are cooked through.
  6. The potatoes should be cooked by now, so go ahead and drain these, put back in the pan, add the butter and mash. Cover to keep warm whilst the rest of the meal is cooking.
  7. Drain the veg, serve with the chicken and a dollop of mash. Enjoy your reduced calorie Rainbow roast dinner!

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]]> https://www.youribsfreedom.com/recipe/roast-chicken-dinner/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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