Organic Rolled Oats | 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 18:53:37 +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 Organic Rolled Oats | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Berries, Oats, Yoghurt & Walnuts https://www.youribsfreedom.com/recipe/berries-oats-yoghurt-walnuts/ Wed, 09 Apr 2025 18:53:37 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=8663 This vibrant breakfast bowl is a gentle yet powerful way to start the day if you’re managing IBS-related bloating. Juicy raspberries and blueberries are packed with antioxidants and soluble fibre to support a healthy gut microbiome and reduce inflammation. Rolled (pre soaked overnight) oats provide slow-release energy and a soothing source of prebiotic fibre, which […]

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]]> This vibrant breakfast bowl is a gentle yet powerful way to start the day if you’re managing IBS-related bloating. Juicy raspberries and blueberries are packed with antioxidants and soluble fibre to support a healthy gut microbiome and reduce inflammation.

Rolled (pre soaked overnight) oats provide slow-release energy and a soothing source of prebiotic fibre, which helps feed beneficial gut bacteria without causing excess gas.

A spoonful of natural Greek yoghurt brings in protein and probiotics to support digestion and balance, though if dairy is a trigger, a coconut or almond yoghurt alternative works well too.

Finished with a sprinkle of walnuts for healthy fats and a satisfying crunch, this bowl is as good for your belly as it is for your taste buds – fresh, filling, and wonderfully gut-friendly.

Berries, Oats, Yoghurt & Walnuts
Servings1 person
Prep Time5 minutes
Ingredients
Instructions
  1. Pre-soak the oats overnight in some water.
  2. The following morning, add your berries, yoghurt and nuts. Enjoy this filling, healthy breakfast and start the day with a smile!

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]]> Blueberry Breakfast Bowl https://www.youribsfreedom.com/recipe/blueberry-breakfast-bowl/ Wed, 01 Jan 2025 16:48:58 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6192 Just look at these sexy healthy colours in this deliciously filling and good for your gut breakfast option! I must admit, I never used to eat oats as I thought they were so boring, but now I can’t get enough of these energy fuelled bad boys! So good for our guts as oats are a prebiotic […]

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]]> Just look at these sexy healthy colours in this deliciously filling and good for your gut breakfast option! I must admit, I never used to eat oats as I thought they were so boring, but now I can’t get enough of these energy fuelled bad boys!

So good for our guts as oats are a prebiotic food and the beta-glucan fibre helps feed the good bacteria. The fiber helps to keep you full for hours by slowing down digestion and contributes to keeping bowel movements regular. A healthy gut decreases the risk for disease and inflammation. Good gut health, is good overall health. True health starts in the gut!

I accompanied my breakfast with a glass of blueberry oat milk, which I used to colour the oats with. This was made using the MilkyPlant machine, using a scoop of oats, a few blueberries and a pitted date. This magic machine really is a total game-changer in terms of creating really fast and tasty nutritious plant milks and juices. You can find out more on my Recomended Products page AND get £20 off if you decide, like me, that you can’t live without one!

With this tasty gut goodness in mind, treat yourself to a bag of organic rolled oats and see what creations you can come up with, and in the meantime, if you keep your eyes out on my website and social media, you will find more oat based recipes at the ready. You can also share these recipes on Twitter and {interest if you love them as much as I do!

Blueberry Breakfast Bowl
Servings1 person
Prep Time5 minutes
Cook Time3 - 4 minutes
Ingredients
Instructions
  1. Add the oats to a saucepan (please don't use a microwave, these destroy all nutrients from your foods) and about a cup of water. Gently heat the oats. Don't do what I do and forget and go and do something else as I have burnt many pans doing this. They really don't take very long at all. Only a few minutes, Keep stirring and add more water if you need to. When thickened, add in the blueberry juice or oat milk. Take off the heat.
  2. Decorate with your fresh blueberries, seeds and drizzle with honey. Now you are ready to enjoy this feast for the eyes and fuel for your gut! I hope you love this recipe as much as I do. Please share on Pinterest or Twitter and make someone's day! With loves, Helen x

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]]> Raspberry Breakfast Bowl https://www.youribsfreedom.com/recipe/raspberry-breakfast-bowl/ Wed, 11 Oct 2023 14:10:38 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6028 When I get an excess of berries I either juice them or freeze them. The juice from the raspberries turned my oats a lovely pink colour and the mix of sharp and sweet flavours was delicious. Filled with good energy in natural carbs, antioxidants, anti-inflammatories, protein, healthy fats, antibacterial with anti fungal properties in the […]

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]]> When I get an excess of berries I either juice them or freeze them. The juice from the raspberries turned my oats a lovely pink colour and the mix of sharp and sweet flavours was delicious.

Filled with good energy in natural carbs, antioxidants, anti-inflammatories, protein, healthy fats, antibacterial with anti fungal properties in the honey, this really is the best way to start your day for a real IBS reducing morning boost!

Raspberry Breakfast Bowl
Servings1 person
Prep Time3 minutes
Passive Time2 hours
Ingredients
Instructions
  1. I took the raspberries out of the freezer the night before so they were thawed. Then added them to the side of the bowl.
  2. Next I tipped in the oats and smushed them about a bit to soak up all the lovely raspberry juice.
  3. Next I chopped the banana into bite sized pieces and added this to the other side of the bowl.
  4. Then I poured over the yoghurt, sprinkled the seeds and drizzled the honey.

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]]> Apple & Pear Crumble https://www.youribsfreedom.com/recipe/apple-pear-crumble/ https://www.youribsfreedom.com/recipe/apple-pear-crumble/#respond Thu, 22 Sep 2022 11:22:18 +0000 https://www.theibscoach.com/?post_type=recipe&p=4625 With IBS and eating for gut health it can often mean that sweet treats get put on the back burner for the most part as too much sugar can interferer with the gut bacteria. However, this doesn’t mean that you can never enjoy a pudding again. Just enjoy them occasionally rather than having dessert being […]

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]]> With IBS and eating for gut health it can often mean that sweet treats get put on the back burner for the most part as too much sugar can interferer with the gut bacteria.

However, this doesn’t mean that you can never enjoy a pudding again. Just enjoy them occasionally rather than having dessert being an every day occurrence. This works well for two reasons. Firstly it will stop you eating refined sugar each day, allowing your gut bacteria to settle into a well balanced cog in the wheel of your digestive system. Secondly you will REALLY look forward to your sweet treats and see them for what they are. An occasional proper ‘treat’ that will also go some way towards nourishing your body, feeding that emotional food connection and making you feel proper happy with great happy brain chemicals.

This crumble is super easy to make and tastes great with dairy free custard (as shown) or you can use your choice of dairy free cream to go with it. I always suggest a dairy free ‘sauce’ as around 70% of women with IBS struggle to process dairy. I myself, having been 95% IBS free for around a decade know how far I can push my digestive system. And I can get away with a little dairy about once or twice a month. More than this then I get IBSC, nasty wind and feel proper bloated and grumpy.

The apples and pears are of course filled with nutrition and I have opted to use coconut sugar as it contains more beneficial nutrition and an oat based crumble topping to keep the recipe gluten free also. Gluten affects around 80% of my IBS clients and therefore is in general best avoided.

I hope you enjoy this recipe. I made it is a small dish just for me and made it last 2 sittings…. it was absolutely delicious and a rare treat for me as I am a savoury queen over a sugar girl the majority of the time.

I do hope you enjoy this and start to fall in love with your IBS free food and enjoy a healthy IBS healed gut. As always, get in touch if you would like to find out more about eating for IBS.

Helen x

Apple & Pear Crumble
Double up ingredients if you cooking for more than just yourself.
Servings1 person
Prep Time20 minutes
Cook Time20 minutes
Passive Time5 minutes
Ingredients
Instructions
  1. To make the middle, peel and core the apple and pear and cop into small chunks. Add into a shallow pan with the water and bring to a reasonable heat then simmer for around 8 minutes. Add in 1 tsp coconut sugar (other natural substitutes can be used like molasses or raw cane sugar but coconut sugar is what I had in the cupboard and worked well). Stir fruit until softened...
  2. Whilst the fruit is cooking down, separate the oats into two piles and blitz one half in a nutribullet or coffee grinder to turn into powder. Transfer this into a bowl with the whole oats and the butter cut into small chunks. Mix and combine this by hand, until the mixture is nice and crumbly. Then add the rest of the sugar. and mix again. You may need a little more butter but always start with less and build up.
  3. Take the fruit off the heat. ayer into the bottom of you cooking dish (I think I got this mini one from pound-stretchers in the UK) then carefully crumble over your crumble mix until all gaps are covered. I like my crumble crunchy and the oats are a fabulous way of doing this.
  4. Transfer the crumble into the oven at around 160 - 180 so the top doesn't burn. Cook for around 10 minutes to get the top nice and crispy. Set aside to cool for 5 minutes whilst you decide what type of sauce you want. I cheated and bought ready made dairy free custard but you can make your own custard if you prefer. Enjoy your sweet treat and love the glow of a happy belly afterwards.

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]]> https://www.youribsfreedom.com/recipe/apple-pear-crumble/feed/ 0 Apricot Porridge https://www.youribsfreedom.com/recipe/apricot-porridge/ https://www.youribsfreedom.com/recipe/apricot-porridge/#respond Thu, 28 Jul 2022 16:40:34 +0000 https://www.theibscoach.com/?post_type=recipe&p=4572 Porridge can often be a little boring so I am always looking for new ways to jazz it up a little. This recipe tastes wholesome and was quite filling. Great for breakfast, mid morning brunch or an afternoon snack. Apricot Porridge CourseBreakfasts CuisineVegan KeywordIBS Friendly Recipe Servings1 person Prep Time2 minutes Cook Time3 minutes Passive […]

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]]> Porridge can often be a little boring so I am always looking for new ways to jazz it up a little. This recipe tastes wholesome and was quite filling. Great for breakfast, mid morning brunch or an afternoon snack.
Apricot Porridge
Servings1 person
Prep Time2 minutes
Cook Time3 minutes
Passive Time8 hours
Ingredients
Instructions
  1. Pre soak the oats in filtered water overnight to get them nice and creamy. Pre soak the apricots overnight in a separate bowl to get them nice and juicy. Drain the apricots but use the oat water to cook them in as it contains nutrients.
  2. Chop the apricots into small pieces. Add the soaked oats to a saucepan on a low to medium heat and stir until warmed through. Stir in the apricots and flax seeds. Serve with a dash of maple syrup.

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]]> https://www.youribsfreedom.com/recipe/apricot-porridge/feed/ 0 Coconut and Banana Oats https://www.youribsfreedom.com/recipe/coconut-and-banana-oats/ https://www.youribsfreedom.com/recipe/coconut-and-banana-oats/#respond Mon, 23 May 2022 11:35:54 +0000 https://www.theibscoach.com/?post_type=recipe&p=3936 This tasty filling breakfast covers all the food groups in one bowl. Oats for slow release starchy carb energy, coconut cream for protein and fats and banana for simple carbohydrates.

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]]>
Creamy Coconut and Banana Oats
This tasty filling breakfast covers all the food groups in one bowl. Oats for slow release starchy carb energy, coconut cream for protein and fats and banana for simple carbohydrates.
Servings1 person
Prep Time1 minute
Cook Time4 minutes
Ingredients
Instructions
  1. Add the oats and water into a saucepan and heat, stirring gently.
  2. When bubbling, add small pieces of banana, the desiccated coconut and the coconut cream. Continue to stir.
  3. Keep stirring until the oats swell in size and it reaches your desired consistency. You may need to add more water or cook longer at this point. I usually cook mine for 3 - 5 minutes.
  4. If desired add in a drizzle of maple syrup stir and serve.

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