Lemon | 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, 24 Jan 2024 10:28:37 +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 Lemon | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Immune Strength Tea https://www.youribsfreedom.com/recipe/immune-strength-tea/ Wed, 24 Jan 2024 10:28:37 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6234 I love this tea and I use it often, in the summer as well as in the winter to stave off colds and provide my immune system with a natural boost. Honey not only tastes amazing but is an amazing source of energy, contains anti-bacterial, anti-fungal, anti-inflammatory and anti-oxidant properties. Making it the best source […]

The post Immune Strength Tea appeared first on Helen Jane | Your IBS Freedom.

]]> I love this tea and I use it often, in the summer as well as in the winter to stave off colds and provide my immune system with a natural boost.

Honey not only tastes amazing but is an amazing source of energy, contains anti-bacterial, anti-fungal, anti-inflammatory and anti-oxidant properties. Making it the best source of sweetness to add flavour to your dishes that there is.

Lemon is filled with vitamin C and is a natural decongestant, which helps to soothe a sore throat and cut through mucus. Plus it tastes great. I use lemon in as many of my dishes as possible to gain all these wonderful benefits and flavour.

I like to add a little grated ginger and cinnamon as an additional gut health benefit. Ginger is proven to work well with your digestive health and is great for IBS, as is the cinnamon.

So, all in all a great easy and quick tea to help keep your immune strength strong, your gut healthy and your tastebuds tingling!

Immune Strength Tea
Servings1 cup
Ingredients
Instructions
  1. Add the ingredients to a cup, pour over boiling water, stir and enjoy!

The post Immune Strength Tea appeared first on Helen Jane | Your IBS Freedom.

]]> Steak, Potatoes and Coleslaw https://www.youribsfreedom.com/recipe/steak-potatoes-and-coleslaw/ https://www.youribsfreedom.com/recipe/steak-potatoes-and-coleslaw/#respond Tue, 28 Feb 2023 16:58:34 +0000 https://www.theibscoach.com/?post_type=recipe&p=2679 This recipe meal is one of my favourites. It looks more complicated than it is and tastes great. Who would have thought is was healthy and nutritious, too? A vegan version could be made using seasoned roasted cashew nuts, mixed beans or a nut roast in place of the steak. Paprika Potatoes, Steak, Spinach and […]

The post Steak, Potatoes and Coleslaw appeared first on Helen Jane | Your IBS Freedom.

]]> This recipe meal is one of my favourites. It looks more complicated than it is and tastes great. Who would have thought is was healthy and nutritious, too?

A vegan version could be made using seasoned roasted cashew nuts, mixed beans or a nut roast in place of the steak.

Paprika Potatoes, Steak, Spinach and Coleslaw
Servings2 people
Prep Time10 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Wash and slice the potatoes in half and place in mixing bowl.
  2. drizzle with 1 tsp of the oil, mix in paprika, ½ of the lemon juice, salt and pepper and stir until potatoes are evenly covered. Then bake in a hot oven for 15 minutes, turning once.
  3. whilst the potatoes are baking, peel and grate the carrot, finely chop the red cabbage and add to a smaller mixing bowl. Mix in the mayo, the rest of the melon juice and some more black pepper. I like to add freshly chopped herbs at this point.
  4. Next heat a pan, add some oil and fry the steaks on a high heat, turning after 2 - 3 minutes, depending on how you prefer them cooked.
  5. Boil a pan and steam the spinach for around 2 minutes.
  6. Once everything is cooked through, serve and enjoy!

The post Steak, Potatoes and Coleslaw appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/steak-potatoes-and-coleslaw/feed/ 0 Chunky Guacamole https://www.youribsfreedom.com/recipe/chunky-guacamole/ https://www.youribsfreedom.com/recipe/chunky-guacamole/#respond Mon, 23 Jan 2023 13:23:22 +0000 https://www.theibscoach.com/?post_type=recipe&p=2603 I love avocados, they are an IBS sufferer’s dream food. They help to clear out the digestive system on the way through, acting as natures sweeper! Not only that, but they taste amazing, are easy to prepare into a fabulous snack whenever you need a pick me up, they are filling, contains vitamin E which […]

The post Chunky Guacamole appeared first on Helen Jane | Your IBS Freedom.

]]> I love avocados, they are an IBS sufferer’s dream food. They help to clear out the digestive system on the way through, acting as natures sweeper!

Not only that, but they taste amazing, are easy to prepare into a fabulous snack whenever you need a pick me up, they are filling, contains vitamin E which is great for the skin, hair and nails and they are really versatile. I just love the lemony flavour of this guacamole with fresh basil.

Chunky Guacamole
Servings1 person
Prep Time5 minutes
Ingredients
Instructions
  1. Peel and chop the avocados.
  2. Use half of the chopped avocados for the base and leave the rest to one side.
  3. Add ½ the chopped avocados to your hand blender, add in the lemon juice and chilli powder. Blend until smooth.
  4. Stir in the chopped avocados, serve in a dish with the torn basil leaves and enjoy!

The post Chunky Guacamole appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/chunky-guacamole/feed/ 0 Crunchy Tuna Salad https://www.youribsfreedom.com/recipe/tuna-salad/ https://www.youribsfreedom.com/recipe/tuna-salad/#respond Wed, 15 Jun 2022 14:24:30 +0000 https://www.theibscoach.com/?post_type=recipe&p=4478 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 […]

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

]]> 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
Servings1 person
Prep Time4 minutes
Ingredients
Salad
Dressing
Instructions
  1. Make up the dressing by combining all ingredients and shaking in a jar or stirring until mixed well.
  2. Open and drain the tuna and add to a bowl, cover with the dressing and stir.
  3. Wash and chop the salad around the edge of the plate, leaving a gap in the middle for your tuna salad.
  4. Add the dressed tuna, serve and enjoy!

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

]]> https://www.youribsfreedom.com/recipe/tuna-salad/feed/ 0 Sweet Potato Salad https://www.youribsfreedom.com/recipe/sweet-potato-salad/ https://www.youribsfreedom.com/recipe/sweet-potato-salad/#respond Thu, 24 Mar 2022 13:00:34 +0000 https://www.theibscoach.com/?post_type=recipe&p=1838 Who could of thought from a humble sweet potato that this recipe could be produced, enjoyed and shared with you. if you haven't tried a sweet potato before, or think they're boring, think again!

The post Sweet Potato Salad appeared first on Helen Jane | Your IBS Freedom.

]]>
Sweet Potato Feast
Who could of thought from a humble sweet potato that this recipe could be produced, enjoyed and shared with you. if you haven't tried a sweet potato before, or think they're boring, think again!
Servings1 person
Prep Time10 minutes
Cook Time40 minutes
Passive Time4+ hours
Ingredients
Instructions
  1. peel your sweet potato, chop in half and make each half into 4 large wedges.
  2. Season potato with fajita mix or your choice of seasoning and add drizzle of oil and leave to marinade. I left mine overnight but 4 hours should be enough.
  3. Heat oven to 200 degrees and add potato on baking tray and check regularly turning occasionally.
  4. when potato is cooked, add your salad greens to the plate, layer your potato over the greens in a herring bone design.
  5. drizzle your crem fraiche over the top and add grated vegan parmesan.
  6. Sprinkle fresh herbs and black pepper and squeeze lemon over the top.
  7. Enjoy!
Recipe Notes

I love this recipe and it was so delicious I made it again the following day.

#IBSFreeFood

The post Sweet Potato Salad appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/sweet-potato-salad/feed/ 0 Mackerel Pasta https://www.youribsfreedom.com/recipe/mackerel-pasta/ https://www.youribsfreedom.com/recipe/mackerel-pasta/#respond Sun, 23 Jan 2022 16:08:50 +0000 https://www.theibscoach.com/?post_type=recipe&p=2624 This is a super easy, quick and tasty meal, covering your starchy carbs to keep sugar cravings at a minimum, protein and oils from the mackerel to keep your joints moving freely and muscles replenished as well as spinach for iron and calcium and B-vits. So easy to put this together and really tasty and […]

The post Mackerel Pasta appeared first on Helen Jane | Your IBS Freedom.

]]> This is a super easy, quick and tasty meal, covering your starchy carbs to keep sugar cravings at a minimum, protein and oils from the mackerel to keep your joints moving freely and muscles replenished as well as spinach for iron and calcium and B-vits.

So easy to put this together and really tasty and filling.

Mackerel Pasta
Servings1 person
Prep Time2 minutes
Cook Time10 minutes
Ingredients
Instructions
  1. Put the spaghetti on the boil, then cook for required time on the packet.
  2. Drain the pasta and return to the saucepan.
  3. Add in the spinach, sweetcorn, oat milk, butter and reheat. Simmer gently for a couple of minutes.
  4. Drizzle over the lemon juice, add the black pepper, stir and serve.

The post Mackerel Pasta appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/mackerel-pasta/feed/ 0 Salmon & Avocado Bagel https://www.youribsfreedom.com/recipe/salmon-and-avocado-bagel/ https://www.youribsfreedom.com/recipe/salmon-and-avocado-bagel/#respond Sun, 23 Jan 2022 14:14:47 +0000 https://www.theibscoach.com/?post_type=recipe&p=2583 I love this simple, tasty breakfast. It was a real treat on New Years Day 2020! Omega rich, full of healthy fats and proteins as well as feeling a bit naughty, this was fresh and tasty and just what the doctor ordered. New Year Bagel CourseBreakfasts CuisineDairy & Gluten Free, Pescetarian KeywordIBS Friendly Recipe Servings1 […]

The post Salmon & Avocado Bagel appeared first on Helen Jane | Your IBS Freedom.

]]> I love this simple, tasty breakfast. It was a real treat on New Years Day 2020!

Omega rich, full of healthy fats and proteins as well as feeling a bit naughty, this was fresh and tasty and just what the doctor ordered.

New Year Bagel
Servings1 person
Prep Time3 minutes
Cook Time2 minutes
Ingredients
Instructions
  1. Slice the legal in half and toast.
  2. Peel and slice the avocado.
  3. Butter the bagel, spread the salmon and avocado over it, drizzle with lemon juice and garnish with black pepper.

The post Salmon & Avocado Bagel appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/salmon-and-avocado-bagel/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. […]

The post Parsley Butter Sea Bass appeared first on Helen Jane | Your IBS Freedom.

]]> 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.

The post Parsley Butter Sea Bass appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/parsley-butter-sea-bass/feed/ 0 Lemon Chicken & Rosemary Potatoes https://www.youribsfreedom.com/recipe/lemon-chicken-rosemary-potatoes/ https://www.youribsfreedom.com/recipe/lemon-chicken-rosemary-potatoes/#respond Mon, 03 May 2021 09:00:06 +0000 https://www.theibscoach.com/?post_type=recipe&p=3762 This delicious and simple recipe is super easy but requires a bit more time to marinade than my usual IBS Free recipes. However, it is totally worth it. So tasty, really good for you in terms of nutrition and all the love you pour into this dish will reward you in terms of the energy […]

The post Lemon Chicken & Rosemary Potatoes appeared first on Helen Jane | Your IBS Freedom.

]]> This delicious and simple recipe is super easy but requires a bit more time to marinade than my usual IBS Free recipes. However, it is totally worth it.

So tasty, really good for you in terms of nutrition and all the love you pour into this dish will reward you in terms of the energy it will provide you with.

TIP:  I used soya yoghurt with this recipe and it worked OK but I think the consistency would be better with normal dairy greek yoghurt. Depends on how you feel and whether your body will tolerate digesting dairy.

TIP 2: This recipe can easily become a little over salty so go steady with your salt usage.

Lemon Chicken & Rosemary Potatoes
Servings1 person
Prep Time10 minutes
Cook Time15 minutes
Passive Time3 hours
Ingredients
Instructions
  1. To make the marinade mix the yoghurt, zest of a whole lemon, juice of half a lemon, paprika, garlic (optional), mixed herbs (not the rosemary), black pepper, pinch of salt and a drizzle of olive oil together. Once mixed coat the chicken strips or mini fillets and store these in the fridge for 3 hours.
  2. When ready to cook the chicken, this can be grilled or air fried for around 10 minutes until tender. I added the sliced red pepper to cook in the air fryer with the chicken to add a bit of colour and texture to the meal.
  3. For the potatoes, wash and chop these in half to make them bitesized and transfer into a bowel. add some oil, salt, rosemary and black pepper and mix well. These can be roasted in an air fryer or conventional oven when you are ready to prepare the meal. Should take 10 - 15 minutes max.
  4. Chop the kale into bitesized pieces around 2 cm square, transfer to a bowel, add some oil and salt to taste and place on a baking tray. These can be crisped in a warm over, or in a dehydrator. In an oven these take about 1 - 2 minutes. be careful you don't over cook. I heated the oven up, turned it off and added the kale for a couple of minutes.
  5. Boil or steam the asparagus until cooked through and serve with the crispy kale.

The post Lemon Chicken & Rosemary Potatoes appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/lemon-chicken-rosemary-potatoes/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.

The post Feta & Mint Salad with Paprika Potatoes appeared first on Helen Jane | Your IBS Freedom.

]]>
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.

The post Feta & Mint Salad with Paprika Potatoes appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/feta-mint-salad-paprika-potatoes/feed/ 0