Red Chilli | 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 18:36:35 +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 Red Chilli | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Shitake Stir Fry https://www.youribsfreedom.com/recipe/shitake-stir-fry/ Wed, 09 Apr 2025 18:36:35 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=8656 This warming, stir-fry-style dish is a bold and flavour-packed option that still plays it smart when it comes to supporting IBS, particularly for those managing diarrhoea. Shiitake mushrooms are rich in prebiotic fibre and beta-glucans that help strengthen the gut lining and support immune function. Mangetout and baby corn add a gentle crunch along with […]

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]]> This warming, stir-fry-style dish is a bold and flavour-packed option that still plays it smart when it comes to supporting IBS, particularly for those managing diarrhoea.

Shiitake mushrooms are rich in prebiotic fibre and beta-glucans that help strengthen the gut lining and support immune function. Mangetout and baby corn add a gentle crunch along with fibre and natural sugars to help slow digestion and stabilise bowel movements.

Served with rice – a soothing, low-residue grain that’s easy on sensitive guts – and flavoured with a light drizzle of teriyaki sauce, this dish feels indulgent without being too rich. Red chilli, paprika and chilli flakes add a subtle kick without overpowering the gut (just adjust the spice if you’re feeling sensitive).

It’s a vibrant, balanced meal that supports digestion, provides stable energy, and proves that IBS-friendly doesn’t have to mean bland.

Shitake Stir Fry
Servings1 person
Prep Time10 minutes
Cook Time10 minutes
Ingredients
Instructions
  1. Cook the rice in a small saucepan on the hob using 1 cup of rice, 2 cups of water and a pinch of salt. Boil for 1- 2 minutes, then simmer on a low heat with the lid on for around 8 - 10 minutes.
  2. Wash the mange tout, slice the mushrooms, pepper and corns and start gently stir frying these in a non stick pan, using water.
  3. Once the rice is cooked, add more water to your stir frying veg, then add the rice, lemon juice, paprika, chilli flakes and teriyaki. stir for 1 minute, then serve.

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]]> Thai Sweet Potato Soup https://www.youribsfreedom.com/recipe/thai-sweet-potato-soup/ https://www.youribsfreedom.com/recipe/thai-sweet-potato-soup/#respond Wed, 24 Aug 2022 12:26:30 +0000 https://www.theibscoach.com/?post_type=recipe&p=971 This recipe is bursting with Vitamin A which is great for tired eyes.  It also contains healthy saturated fat which will feed the brain and keep you motivated.  t will also ensure that your muscles, tendons and joints well oiled.  The ginger, chilli and coriander are rich in essential anti-oxidants and will go towards repairing nerve […]

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]]> This recipe is bursting with Vitamin A which is great for tired eyes.  It also contains healthy saturated fat which will feed the brain and keep you motivated.  t will also ensure that your muscles, tendons and joints well oiled.  The ginger, chilli and coriander are rich in essential anti-oxidants and will go towards repairing nerve endings and keeping you energised.
Thai Sweet Potato Soup
This Thai inspired sweet potato soup is really simple, filling and very tasty.  In just 30 minutes you will have an appetiser for 4 people, or a main for 2 people. It contains a great mixture of hot spices which you can add to taste so you can make it as hot as you like.
Servings2 people
Prep Time10 minutes
Cook Time18 minutes
Passive Time2 minutes
Ingredients
Instructions
  1. Peel and dice the sweet potatoes into small cubes about 1 cm square.
  2. Take a large tablespoon of the cream at the top of the tin of coconut milk and gently heat it in a large wok.
  3. Chop the red chilli and grate the ginger and add this to the coconut cream. Simmer for 2 - 3 minutes
  4. Add the vegetable stock and the coconut milk (the clear liquid). You can keep the rest of the coconut cream for later use. It makes great deserts and ice-creams when mixed with Cacao powder (recipes will follow).
  5. Add in the diced sweet potatoes and simmer for 15 minutes
  6. Once the potatoes are cooked through, blend the mixture thoroughly until smooth.
  7. Serve with fresh coriander and crushed black pepper to taste
Recipe Notes

Soups are so easy to make and one of my go to foods when I cant be bothered to go shopping or make any thing fancy. This recipe is a favourite in our house. So filling!

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/thai-sweet-potato-soup/feed/ 0 Onion Free Paella https://www.youribsfreedom.com/recipe/onion-free-paella/ https://www.youribsfreedom.com/recipe/onion-free-paella/#respond Tue, 04 May 2021 19:16:12 +0000 https://www.theibscoach.com/?post_type=recipe&p=3779 I have been wanting to find a recipe for paella that I can enjoy without having an IBS flare up and I have finally decided on this simplified but very tasty version. Normally paella has onions in, I have left them out of my persona recipe but included these as optional should you know that […]

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]]> I have been wanting to find a recipe for paella that I can enjoy without having an IBS flare up and I have finally decided on this simplified but very tasty version.

Normally paella has onions in, I have left them out of my persona recipe but included these as optional should you know that onions don’t affect you or your symptoms. Not all IBS sufferers struggle to process onions.

This recipe is so easy and it will now become a part of our regular diet as it was tasty, filling and colourful as well as being nutritious and a proper ‘feel good’ meal.

IBS Free Paella
Servings2 portions
Prep Time10 minutes
Cook Time20 minutes
Ingredients
Instructions
  1. heat some oil in a large pan and gently fry off the chorizo until the oil is released. Put the chorizo to one side.
  2. chop the chilli, turmeric, paprika and the crushed garlic, slice the onions and gently fry off on the oil for a couple of minutes until soft.
  3. Add the paella rice and stir for a minute until all rice is coated in the oil mixture. Then add ¾ of the hot chicken stock and stir.
  4. Simmer for 10 - 12 minutes. Once the paella rice is swollen and nearly cooked, add in the peas, chorizo and prawns. Stir and add in the remainder of the stock, stir until the rice is cooked through and serve with black pepper, lemon wedge and fresh parsley.

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]]> https://www.youribsfreedom.com/recipe/onion-free-paella/feed/ 0 Thai Green Curry https://www.youribsfreedom.com/recipe/thai-green-curry/ https://www.youribsfreedom.com/recipe/thai-green-curry/#respond Thu, 01 Apr 2021 21:52:54 +0000 https://www.theibscoach.com/?post_type=recipe&p=3717 This warming tasty curry is an absolute winner in terms of nutrients and feel good factor. You can make it as hot or mild as you wish and as I don’t eat onions or garlic I have missed these out but if your IBS is OK with onions and garlic you can add these liberally. […]

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]]> This warming tasty curry is an absolute winner in terms of nutrients and feel good factor. You can make it as hot or mild as you wish and as I don’t eat onions or garlic I have missed these out but if your IBS is OK with onions and garlic you can add these liberally.

I make my own curry paste with lemongrass, lime zest and juice, chillis, cumin, ginger, and black peppercorns and fish sauce.

Thai Green Curry
Servings2 people
Ingredients
Instructions
  1. Add 1 cup of rice to a saucepan and 2 cups of water. Bring to the water and them simmer with a lid on for 8 - 10 minutes.
  2. Heat oil in a pan and cook the curry paste, garlic, ginger and lemon grass paste on medium heat for a couple of minutes.
  3. Add the coconut cream and fish sauce, turmeric and kefir leaves. Bring to the boil and then reduce heat to a simmer and add in the chicken pieces and veggies.
  4. Cook this gently for about 10 minutes, until cooked through.
  5. Serve Thai curry with rice and garnish with fresh coriander and shopped chilli.

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]]> https://www.youribsfreedom.com/recipe/thai-green-curry/feed/ 0 Sag Aloo https://www.youribsfreedom.com/recipe/sag-aloo/ https://www.youribsfreedom.com/recipe/sag-aloo/#respond Thu, 24 Dec 2020 12:07:28 +0000 https://www.theibscoach.com/?post_type=recipe&p=1731 This delicious recipe is a classic Indian dish which makes the perfect side dish to accompany a bowl full of curry.

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]]>
Sag Aloo
This delicious recipe is a classic Indian dish which makes the perfect side dish to accompany a bowl full of curry.
Servings1 person
Prep Time5 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Heat 2 tbsp Olive oil in a large pan, 2 sliced garlic gloves and 1 tbsp chopped ginger and fry for about 3 minutes
  2. Stir in 500g potatoes, cut into 2cm chunks, 1 halved, deseeded and finely sliced red chilli, 1/2 tsp turmeric and 1/2 tsp salt and continue cooking and stirring for 5 mins more
  3. Add a splash of water, cover and cook for a further 8-10 minutes
  4. check the potatoes are ready by spearing with the point of a knife, if they are, add 250g of spinach leaves and let it wilt into the pan. Take off the heat and serve.
Recipe Notes

These dishes can be used as a main or a side dish, depending on how you feel. There are no rules to say that you can't! Potatoes are a key source of energy.

#IBSFreeFood

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