Red Pepper | 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, 12 Feb 2025 20:38:04 +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 Pepper | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Teriyaki Salmon Bites https://www.youribsfreedom.com/recipe/teriyaki-salmon-bites/ Fri, 09 Aug 2024 11:03:21 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=5736 This recipe appears way harder than it actually is. It took me about 15 minutes to prepare, and much less to consume! Super tasty, not boring bland FODMAP style food, this is one of the joys of knowing precisely what foods to avoid to enable your gut to heal, rather than continuing to inflame your […]

The post Teriyaki Salmon Bites appeared first on Helen Jane | Your IBS Freedom.

]]> This recipe appears way harder than it actually is. It took me about 15 minutes to prepare, and much less to consume!

Super tasty, not boring bland FODMAP style food, this is one of the joys of knowing precisely what foods to avoid to enable your gut to heal, rather than continuing to inflame your body with the wrong foods. And having been IBS free for 20+ years I know what my body loves and what it needs. This is how I help other people with their diets too. Living an IBS free life does not have to be boring. Food is glorious and I am really passionate about delivering great recipes to my IBS free clients and to you :o)

The benefits of this recipe are anti-inflammatory, healthy fats from the salmon, olive oil and veg. Lots of vitamins and minerals for good hair teeth and nails, and to help heal your gut from the colourful and tasty veg and salmon. The energy from the slow release rice (you can use whichever rice you choose). And the gorgeous flavours from the sauce. Enjoy!

You can portion this up into two for freezing or use on another day (keeps for 3 days in the fridge) or make a meal for two and enjoy with your friend, partner or family member.

Teriyaki Salmon Bites
Servings2 portions
Prep Time5 minutes
Cook Time10 minutes
Ingredients
Instructions
  1. Add 1 cup of rice to two cups of water and bring to the boil with a little salt on the stove. Then simmer for 8 - 10 minutes, or as directed by the packet.
  2. Whilst the rice is cooking, prepare the sauce by mixing well the spices, the teriyaki sauce and maple syrup together in a shallow bowl. Leave the sesame seeds to one side until they have cooked otherwise they will burn.
  3. Wash and cut your salmon up into small 2 cm squares. Dunk them in the teriyaki sauce and cook in your air fryer for 5 - 10 minutes, checking regularly. You want them cooked through but not crunchy. Once cooked, coat in seeds and add to the dish.
  4. Wash and chop your veg, slicing through the broccoli down the middle and chop the asparagus into 3 - 4 cm lengths. Slice the pepper thinly ready for Stir Frying in 1 tbsp Olive oil for 4 - 5 minutes, stirring well.
  5. Once cooked, roll your salmon pieces in a shallow bowl of sesame seeds. Fluff your rice with a fork, and add your stir fried veg. Portion out two portions, one for now, one for later, or share this with your loved one.
  6. Add your chopped coriander or parsley, sprinkle with crushed black pepper for extra antioxidants, serve and enjoy! I guarantee you will love this recipe so much, you will be making it again!

The post Teriyaki Salmon Bites appeared first on Helen Jane | Your IBS Freedom.

]]> Veggie Chilli https://www.youribsfreedom.com/recipe/veggie-chilli/ https://www.youribsfreedom.com/recipe/veggie-chilli/#respond Wed, 08 Mar 2023 21:23:47 +0000 https://www.theibscoach.com/?post_type=recipe&p=4939 I love chilli, The flavours and textures and colours are so enjoyable. However with my IBS I cannot tolerate onions, which happens to be the base of most chilli recipes. This recipe has taken a few years to perfect and has a secret ingredient which gives it a little bit of something special. And just […]

The post Veggie Chilli appeared first on Helen Jane | Your IBS Freedom.

]]> I love chilli, The flavours and textures and colours are so enjoyable. However with my IBS I cannot tolerate onions, which happens to be the base of most chilli recipes. This recipe has taken a few years to perfect and has a secret ingredient which gives it a little bit of something special.

And just because this recipe is onion free does not mean it compromises in any way on flavour. You can make it as spic or mild as you wish, I am about mid range with my spices as I love flavour but too much chilli can upset my gut Follow your intuition with how much to use and enjoy this nutritious tasty meal with friends or family, or keep it all to yourself and portion up for future reference as this can be frozen once made up.

Also as it is meat free it doesn’t sit as heavy on your gut meaning that this recipe will fill you with energy rather than deplete it.

Veggie Chilli
Servings4 portions
Prep Time20 minutes
Cook Time30 minutes
Ingredients
For The Sauce
For the Seasoning
Garnish
Instructions
  1. Heat the oil in a deep pan on high. Add in the chopped tomatoes and finely grated carrots, finely chopped chilli and the seasoning.
  2. Cook these down until the carrots are soft and the chocolate has melted. Take off the heat and blend to form a smooth sauce.
  3. Chop the peppers, zucchini and celery into small bite sized chunks. Add the sauce back into the pan and simmer these veggies for 5 minutes.
  4. Cook the rice according to the instructions. I normally use two cups of water per one cup of rice, add some salt and bring to the boil then simmer for 8 - 10 minutes. Then leave to one side.
  5. Next add in the kidney beans having drained and rinsed these. Story and continue to cook for a further 10 minutes until all the flavours are combined.
  6. The rice and chilli should be ready a the same time. Serve in a bowl adding the fresh coriander and tortilla chips.

The post Veggie Chilli appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/veggie-chilli/feed/ 0 Veggie Stir Fry https://www.youribsfreedom.com/recipe/veggie-stir-fry/ https://www.youribsfreedom.com/recipe/veggie-stir-fry/#respond Fri, 12 Mar 2021 14:37:20 +0000 https://www.theibscoach.com/?post_type=recipe&p=3749 This is a simple dish to create and the sauce you can use again and again for future dishes. Full of amazing simple and starchy carbs that really nourish the body and brain, the flavours are incredible and when you are cooking this your taste buds will set your mouth watering. I love this colourful, […]

The post Veggie Stir Fry appeared first on Helen Jane | Your IBS Freedom.

]]> This is a simple dish to create and the sauce you can use again and again for future dishes. Full of amazing simple and starchy carbs that really nourish the body and brain, the flavours are incredible and when you are cooking this your taste buds will set your mouth watering. I love this colourful, nutrient rich, IBS busting dish sent in by Glorious Food client, Jane.

*Amounts are for two people but if you live on your own it is even better as you’ll have seconds for lunch tomorrow!

Veggie Stir Fry
Servings2 people
Prep Time10 minutes
Cook Time10 minutes
Ingredients
sauce (stir in a jar)
Chilli Paste (mixed in a bowl)
Instructions
  1. Chop the veg into chunks as desired.
  2. Toast the seeds in a non-stick pan, no oil required, for a couple of minutes until browned and smelling amazing!
  3. Heat the sesame oil in a wok / large fry pan add the chilli paste.
  4. Throw in the veg with as much sauce as you want.
  5. Soak the noodles to separate them in a bowel of water, then drain and leave to one side.
  6. To make the sauce, chop the coriander finely add the soy and lime juice and stir.
  7. Once the veg is almost cooked, stir in the noodles for just a couple of minutes to warm them through.
  8. Serve with toasted seeds and fresh coriander as a garnish.

The post Veggie Stir Fry appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/veggie-stir-fry/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 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 […]

The post Beef Stew appeared first on Helen Jane | Your IBS Freedom.

]]> 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

The post Beef Stew appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/beef-stew/feed/ 0