Mixed Salad Leaves | 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 19:24:34 +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 Mixed Salad Leaves | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Smoked Salmon & Beet Salad https://www.youribsfreedom.com/recipe/smoked-salmon-beet-salad/ Wed, 09 Apr 2025 19:24:34 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6121 This vibrant smoked salmon, avocado, and beetroot salad is the perfect light-yet-satisfying dish for anyone managing IBS and looking to beat the bloat. Smoked salmon is rich in anti-inflammatory omega-3s and easy-to-digest protein, helping to calm the gut and support healthy digestion. Beetroot is a natural liver cleanser and gut stimulator, promoting smoother digestion and […]

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]]> This vibrant smoked salmon, avocado, and beetroot salad is the perfect light-yet-satisfying dish for anyone managing IBS and looking to beat the bloat.

Smoked salmon is rich in anti-inflammatory omega-3s and easy-to-digest protein, helping to calm the gut and support healthy digestion. Beetroot is a natural liver cleanser and gut stimulator, promoting smoother digestion and reducing trapped wind.

Creamy avocado adds fibre and healthy fats to soothe the gut lining and keep you feeling full without heaviness. Tossed together with a zingy lemon mayo dressing, this salad is refreshing, supportive, and ideal for days when your tummy needs something gentle but nourishing.

Smoked Salmon & Beet Salad
Servings1 portion
Prep Time10 minutes
Ingredients
Instructions
  1. Wash, chop and prep the salad
  2. Add the sliced smoked salmon.
  3. Drizzle over lemon mayo (mayonaise with freshly squeezed lemon juice) and serve!

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]]> Grilled Chicken & Walnut Salad https://www.youribsfreedom.com/recipe/grilled-chicken-walnut-salad/ Wed, 03 Jan 2024 16:34:05 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6188 OMG! Just looking at this recipe makes my mouth water! This is one of the simplest and tastiest ways of ensuring you are getting enough NSP fibre in your system, whilst keeping you feeling full and your tastebuds satisfied. NSP fibre, or Non-starch polysaccharides increases good gut bacteria which supports your immunity against inflammatory disorders […]

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]]> OMG! Just looking at this recipe makes my mouth water! This is one of the simplest and tastiest ways of ensuring you are getting enough NSP fibre in your system, whilst keeping you feeling full and your tastebuds satisfied. NSP fibre, or Non-starch polysaccharides increases good gut bacteria which supports your immunity against inflammatory disorders and allergies, therefore making this the way forward to IBS sufferers.

By eating gorgeous healthy sexy salads like this you will be doing your gut some good and helping your digestive system to create great BM’s. After all, we only need to eat for energy, therefore we might as well get energy from our diet, rather than eating junk which notably saps our strength and provides further IBS symptoms.

Add this to your regular meal plan and your gut will thank you for it!

NOTE: If you are allergic to nuts you can easily replace the walnuts with pumpkin or sunflower seeds for a bit of extra crunch. They both work just as well in this recipe.

Grilled Chicken & Walnut Salad
Servings1 person
Prep Time10 minutes
Cook Time12 minutes
Ingredients
Salad
Salad Dressing
Chicken Marinade
Instructions
  1. Firstly, rub the dried spices over the chicken, ensuring all the flavours are mixed in nicely. You can do this the day before if you want to deepen the flavour. If doing this then also add a little lime juice to soak into the chicken. Once coated, add the chicken breast to the Air Fryer and cook for around 10 - 12 minutes, checking to ensure it is cooked through.
  2. Whilst the chicken is cooking, wash and chop your salad items, arranging around the plate.
  3. Next create the Salad Dressing. TIP: I always make too much dressing and keep some in the fridge for next time. It keeps for 5 - 6 days. Get all the ingredients together and mix in a bowl, or small glass bottle. I often use an old jam jar for making my dressings as then I can give them a good shake.
  4. Once the chicken is cooked though, place on the plate and cut through to allow some heat out. Then add you dressing and serve. I hope you love this recipe as much as I do and don't forget you can share this on Pinterest and Twitter! Lots of healthy gut loves from me to you, Helen x

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]]> Chicken & Root Veg Salad https://www.youribsfreedom.com/recipe/chicken-root-veg-salad/ https://www.youribsfreedom.com/recipe/chicken-root-veg-salad/#respond Fri, 24 Feb 2023 09:53:28 +0000 https://www.theibscoach.com/?post_type=recipe&p=4842 Sweet potatoes are so nutritious and often a lot softer on the digestive system than ordinary white potatoes. Full of vitamin A and a great source of natural fibre. Coupled with the gut healing and blood strengthening Beet, this dish is tasty and good for your tummy. Chicken & Root Veg Salad CourseSalads CuisineGluten Free […]

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]]> Sweet potatoes are so nutritious and often a lot softer on the digestive system than ordinary white potatoes. Full of vitamin A and a great source of natural fibre. Coupled with the gut healing and blood strengthening Beet, this dish is tasty and good for your tummy.
Chicken & Root Veg Salad
Servings1 person
Prep Time15 minutes
Cook Time45 minutes
Ingredients
Instructions
  1. Wash and boil the fresh beetroot for 40+ minutes until cooked through. Drain and slice.
  2. After 20 minutes start prepping the sweet potato and chicken. Wash and chop the sweet potato into small wedges around 1 cm thick.
  3. Coat the wedges with seasoning mix and oil and cook in an Air Fryer for 10 - 15 minutes, turning once.
  4. Season and bake the chicken breast for 10+ minutes at 180 until cooked through and tender.
  5. Prepare the salad and arrange on a plate.
  6. Add the sliced chicken breast, beet and wedges and add your dressing of choice and enjoy this hearty, filling salad with confidence.

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]]> https://www.youribsfreedom.com/recipe/chicken-root-veg-salad/feed/ 0 Pine Nut Salad https://www.youribsfreedom.com/recipe/pine-nut-salad/ https://www.youribsfreedom.com/recipe/pine-nut-salad/#respond Wed, 23 Sep 2020 06:00:10 +0000 https://www.theibscoach.com/?post_type=recipe&p=3250 This IBS Free (providing you are not allergic or intolerant to nuts) recipe is simple yet really tasty and very nutritious. A complete mix of all nutrients you will need as a meal on its own, or can be used as an accompanying side dish. This gorgeous green salad will help you to feel energised […]

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]]> This IBS Free (providing you are not allergic or intolerant to nuts) recipe is simple yet really tasty and very nutritious. A complete mix of all nutrients you will need as a meal on its own, or can be used as an accompanying side dish. This gorgeous green salad will help you to feel energised and get those bowels regulating more comfortably.
Pine Nut Salad
Servings1-2 people
Ingredients
Instructions
  1. Wash, chop and prepare salad, sprinkle with pine nuts and serve with home made IBS free dressing.
  2. Dressing made out of fresh chopped herbs, lemon juice and black pepper mixed with a little olive oil. parmesan or vegan equivalent can be added, or salt if preferred however, I tend to go as salt free as possible.

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]]> https://www.youribsfreedom.com/recipe/pine-nut-salad/feed/ 0 Tuna Steak with Beet Sauce https://www.youribsfreedom.com/recipe/tuna-steak-beetroot-sauce/ https://www.youribsfreedom.com/recipe/tuna-steak-beetroot-sauce/#respond Sun, 24 Mar 2019 12:53:48 +0000 https://www.theibscoach.com/?post_type=recipe&p=696 Fresh and tasty tuna steak with beautiful beetroot puree.  This dish is simple, it’s tasty and the beetroot is a cleanser of the digestive tract.  As it’s unpicked it is perfect for candida sufferers and will improve motility through the body.  Full of antioxidants, vitamin C, Omegas and Iron this little wonder will keep you […]

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]]> Fresh and tasty tuna steak with beautiful beetroot puree.  This dish is simple, it’s tasty and the beetroot is a cleanser of the digestive tract.  As it’s unpicked it is perfect for candida sufferers and will improve motility through the body.  Full of antioxidants, vitamin C, Omegas and Iron this little wonder will keep you energised, motivated and focused.
Tuna Steak with Fresh Beetroot Puree
Servings2 people
Prep Time10 minutes
Cook Time6 minutes
Ingredients
Instructions
  1. 1. Pre cook the beetroot and leave to cool down. Once cool, roughly chop, add the chopped tomatoes, the fresh herbs, lemon juice and olive oil into a small hand blender. Blend until desired consistency (I like mine a bit rough and chunky, but you may prefer this puree to be smoother).
  2. 2. Heat up a grilling pan and add a drop of olive oil. Cover the tuna steaks with any herbs or spices that take your fancy. I've used more lemon juice and some crushed black pepper. Grill the tuna steaks each side for about 2 - 3 minutes until cooked through.
  3. 3. Whilst these are grilling, wash and chop your salad. Arrange this on the plate, add the hot tuna steaks and garnish with the beetroot puree.
Recipe Notes

I love this recipe. Its so easy to make and really tasty.

#IBSFreeFood

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