potatoes | 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 potatoes | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 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 […]

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]]> 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!

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]]> https://www.youribsfreedom.com/recipe/steak-potatoes-and-coleslaw/feed/ 0 OMG Chips! https://www.youribsfreedom.com/recipe/omg-chips/ https://www.youribsfreedom.com/recipe/omg-chips/#respond Thu, 22 Sep 2022 15:53:44 +0000 https://www.theibscoach.com/?post_type=recipe&p=2264 These chips are so good the only problem with them is that you will want to eat them every day! (please don't, by the way, you need more variety on your diet than just chips :o)

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OMG Chips!
These chips are so good the only problem with them is that you will want to eat them every day! (please don't, by the way, you need more variety on your diet than just chips :o)
Servings2 portions
Ingredients
Instructions
  1. Wash and slice the potatoes into wedge shapes about 1cm wide.
  2. Par boil these for 4 - 5 minutes.
  3. Drain and add to a big bowl.
  4. Mix the dry herbs and spices together in a small bowl.
  5. Add the oil and mixed spices to the big bowl and gently stir the chips to coat them evenly.
  6. Heat a baking tray coated in a little oil in the oven and then evenly spread the chips over the baking tray.
  7. Cook for 15 - 20 minute, turning once.
  8. Serve in a basket with a napkin to soak up any excess oil and enjoy!

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]]> https://www.youribsfreedom.com/recipe/omg-chips/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 Roast Potatoes https://www.youribsfreedom.com/recipe/roast-potatoes/ https://www.youribsfreedom.com/recipe/roast-potatoes/#respond Wed, 24 Mar 2021 12:01:51 +0000 https://www.theibscoach.com/?post_type=recipe&p=1394 The perfect Roast Potato! Shown here with a slice of roast beef, sprouts, spring greens, broccoli and gluten free gravy. Roast dinners are a Sunday family tradition and the roast potatoes are often a ‘make or break’ food item when dining out so I have endeavoured to achieve the perfect recipe to share with you. […]

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]]> The perfect Roast Potato! Shown here with a slice of roast beef, sprouts, spring greens, broccoli and gluten free gravy.

Roast dinners are a Sunday family tradition and the roast potatoes are often a ‘make or break’ food item when dining out so I have endeavoured to achieve the perfect recipe to share with you.

A valuable source of energy, the humble spud has been knocked over the years due to Keto diets and other Low Carb fad diets.

However the potato is the number one food source that will actively help you to reduce your sugar cravings.  This is due to the slow release complex carbohydrates that turn into Glucose within the body,  It is this slow release of the bodies favoured energy source that will help prevent you reaching for chocolate and sugary deserts and snacks after dinner.

Try having potatoes with dinner every night for a week and see if your sugar cravings reduce?  They aren’t calorie free so make sure you exercise!

 

The Perfect Roast Potatoes!
Servings2 people
Prep Time15 minutes
Cook Time45 minutes
Ingredients
Instructions
  1. Peel and chop the potatoes into roughly 3 - 4 cm chunks
  2. Add to a large pan and bring to the boil. Boil for up to 5 minutes but no longer
  3. Drain and rinse with cold water. This opens up the potatoes edges to give a lovely crispy finish when roasted.
  4. Add the rinsed potatoes to a large bowl. Add 1 tablespoon of the oil, flour, lemon juice, rosemary, salt and pepper and stir to get each potato swell covered.
  5. Add the other tablespoon of oil to your roasting tin to coat the bottom of the tin before adding the potatoes to a pre heated oven at 180 - 200 degrees.
  6. Stir the potatoes every 15 minutes to check how they're doing and ensure each side is roasting evenly.
  7. Once golden brown and cooked through, serve with the rest of your roast dinner. Or even have them on their own with a bit of gluten free gravy! Delicious!

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]]> https://www.youribsfreedom.com/recipe/roast-potatoes/feed/ 0 Sausage & Mash https://www.youribsfreedom.com/recipe/sausage-mash/ https://www.youribsfreedom.com/recipe/sausage-mash/#respond Mon, 22 Mar 2021 13:24:10 +0000 https://www.theibscoach.com/?post_type=recipe&p=3758 Sausage and mash is one of the best comfort foods ever however traditionally this is served with onion gravy, which is a big ‘no-no’ for me as onions cause me IBS problems. I avoid them and don’t have them, no onion powder in my diet to remain IBS free, comfortable and confident in my body. […]

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]]> Sausage and mash is one of the best comfort foods ever however traditionally this is served with onion gravy, which is a big ‘no-no’ for me as onions cause me IBS problems. I avoid them and don’t have them, no onion powder in my diet to remain IBS free, comfortable and confident in my body.

This recipe however, works well for me and is given a healthy twist with all the delicious additional greens and no need for gravy.

Rich in protein, vitamins A through to K, energy giving simple and starchy carbs and this meal feels like a proper treat. The real depends on the quality of your sausages. Over processed main stream sausages need not apply!

IBS Friendly Sausage & Mash
Servings1 person
Prep Time5 minutes
Cook Time10 minutes
Passive Time5 minutes
Ingredients
Instructions
  1. Wash and chop (don't peel) the potatoes into small chunks and boil for 10 minutes with the majority of the fresh mint. Smells amazing!
  2. Put the sausages in a roasting dish in the oven (or in an air fryer) for around 10 minutes on high temp until cooked through.
  3. Chop the courgette into chunky slices and place this, the broccoli and the peas into a steamer. Steam for 10 minutes.
  4. Once the potatoes are cooked through, drain, add the butter and rough mash for a textured, tasty mash with all the good stuff, skin included.
  5. Serve the sausages, greens and mash with a pinch of crushed black pepper for extra anti-oxidants and enjoy your healthier version of an old favourite!

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]]> https://www.youribsfreedom.com/recipe/sausage-mash/feed/ 0 Beef Stew https://www.youribsfreedom.com/recipe/beef-stew/ https://www.youribsfreedom.com/recipe/beef-stew/#respond Sun, 24 Mar 2019 12:40:38 +0000 https://www.theibscoach.com/?post_type=recipe&p=1448 This simple but tasty is an all time classic and full of good quality vitamins and minerals.  Filling and warming this dish is a firm favourite with us at Glorious Food. *Slow Cooker Required. *Can be cooked as a casserole.  In this instance pre cook the veg, add all ingredients to a casserole dish and […]

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]]> This simple but tasty is an all time classic and full of good quality vitamins and minerals.  Filling and warming this dish is a firm favourite with us at Glorious Food.

*Slow Cooker Required.

*Can be cooked as a casserole.  In this instance pre cook the veg, add all ingredients to a casserole dish and cook in the oven for 30 – 40 minutes

 

Winter Warmer, Beef Stew
Prepare in the morning before going to work and come home to a wonderful aroma filling your home with a ready to eat tasty dinner. What could be better?
Servings4 people
Prep Time15 minutes
Cook Time8 hours
Ingredients
Instructions
  1. Brown the meat and drain the fat from the meat and add to the slow cooker
  2. Wash and chop the baby potatoes and put onto boil for 15 - 20 minutes. (I prefer the potatoes cooked separately so that they are less 'fluffy' but these can be added to the Slow Cooker also.)
  3. Peel and chop the Carrots, Parsnip, Turnip, Pepper, Celery and Onions and add them to the Slow Cooker
  4. Cover the ingredients with the vegetable stock
  5. Add the tin of tomatoes
  6. peel and grate the fresh ginger
  7. Cook for 6 - 8 hours until the meat is tender and the vegetables are cooked. (Follow slow cooker guidelines)
  8. Garnish with fresh basil and black pepper to serve
Recipe Notes

I love using my slow cooker and this recipe is one of the best when its cold and miserable outside. You really don't have to live on salad to be IBS free!

#IBSFreeFood

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