Rice | 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 Mon, 04 May 2026 15:07:43 +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 Rice | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Salmon, Asparagus & Rice https://www.youribsfreedom.com/recipe/salmon-asparagus-rice/ Mon, 04 May 2026 15:02:28 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6123 A simple salmon, asparagus and rice dish that’s easy on the gut and packed with goodness. Balanced, nourishing and perfect if you’re looking to reduce bloating and support digestion without overcomplicating things. Salmon, Asparagus & Rice CourseMain Meals CuisineGluten Free, Pescetarian KeywordIBS Friendly Recipe Servings2 people Prep Time20 minutes Cook Time12 minutes Ingredients 2 Salmon […]

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]]> A simple salmon, asparagus and rice dish that’s easy on the gut and packed with goodness. Balanced, nourishing and perfect if you’re looking to reduce bloating and support digestion without overcomplicating things.
Salmon, Asparagus & Rice
Servings2 people
Prep Time20 minutes
Cook Time12 minutes
Ingredients
Instructions
  1. Season the salmon and gently fry in an air fryer (see kitchen essentials my air fryer recommendations).
  2. Cook the rice on the hob. Mine usually takes around 10 minutes, but this may be longer for whole grain varieties.
  3. Steam the asparagus. Add a little butter (optional) for flavour and enjoy this simple, tasty healing meal.
  4. Add your lemon wedge on the side for added zest!

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]]> 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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]]> 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 […]

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]]> 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.

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]]> https://www.youribsfreedom.com/recipe/veggie-chilli/feed/ 0 Beet Stir Fry https://www.youribsfreedom.com/recipe/beet-stir-fry/ https://www.youribsfreedom.com/recipe/beet-stir-fry/#respond Mon, 27 Feb 2023 16:04:15 +0000 https://www.theibscoach.com/?post_type=recipe&p=4872 Best are one of the guts great healers, effectively sweeping through the digestive tract any debris and strengthening the blood, our bodies nutrient carrier system, therefore getting essential nutrients where they need to be much faster. Not only that but beets are great to cook with, colourful and tasty and can be used in a […]

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]]> Best are one of the guts great healers, effectively sweeping through the digestive tract any debris and strengthening the blood, our bodies nutrient carrier system, therefore getting essential nutrients where they need to be much faster.

Not only that but beets are great to cook with, colourful and tasty and can be used in a variety of different ways from juicing to roasting to using them in a story fry such as this one.

Beet Stir Fry
Servings2 portions
Prep Time10 minutes
Cook Time12 minutes
Ingredients
Instructions
  1. Add the salt rice and water to a small saucepan to bring to the boil. I used Basmati and two cups of water to one cup of rice. Once boiling then lower the heat and gently simmer on a low heat for 8 - 10 minutes, keeping an eye on it.
  2. Whilst the rice is cooking, heat a decent size fry pan or wok with the oil and and the rest of the dry seasoning. Stir and add your grated root veggies.
  3. Continue to stir the root veg and when they look tender, add in the coconut cream. Simmer this gently and continue to stir occasionally.
  4. Serve the rice and story fried veggies once cooked and top with the fresh herbs of your choice. A simple, healthy, filling nutrient dense meal that is good for your gut!

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]]> https://www.youribsfreedom.com/recipe/beet-stir-fry/feed/ 0 Spicy Rice and Roasted Veg https://www.youribsfreedom.com/recipe/spicy-rice-and-roasted-veg/ https://www.youribsfreedom.com/recipe/spicy-rice-and-roasted-veg/#respond Sat, 30 Jul 2022 14:15:08 +0000 https://www.theibscoach.com/?post_type=recipe&p=3203 This recipe is so simple and so tasty and is a complete staple in our house. I usually make a batch one a week to take some to work, to use as a side dish, or to eat on its own freshly cooked. Simple. Tasty. Glorious Food. Spicy Rice and Roasted Veg CourseSides CuisineDairy & […]

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]]> This recipe is so simple and so tasty and is a complete staple in our house. I usually make a batch one a week to take some to work, to use as a side dish, or to eat on its own freshly cooked.

Simple. Tasty. Glorious Food.

Spicy Rice and Roasted Veg
Servings4 people
Prep Time10 mins
Cook Time15 mins
Ingredients
Instructions
  1. Chop the veg into small 1 inch chunks. add to a bowl, drizzle the oil over, stir in the spices and bake in a hot oven for 10 - 15 minutes until tender and cooked through. Stir once.
  2. Add a cup of rice to 2 cups of water into a small saucepan with a pinch of salt. Stir through and bring to the boil.
  3. Once the rice is boiling, turn the heat right down to a simmer and place the saucepan lid over to cook the rice. It should take between 8 - 10 minutes but follow the instructions on the packet.
  4. Once the rice is cooked through, fluff with a fork and add to a big bowl. Add the spicy veg and stir into the rice mix. Sprinkle over the chopped herbs and serve immediately. Can be stored in the fridge for up to 4 days.

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]]> https://www.youribsfreedom.com/recipe/spicy-rice-and-roasted-veg/feed/ 0 Sweet Potato Curry https://www.youribsfreedom.com/recipe/sweet-potato-curry/ https://www.youribsfreedom.com/recipe/sweet-potato-curry/#respond Thu, 07 Apr 2022 17:24:30 +0000 https://www.theibscoach.com/?post_type=recipe&p=4098 I love the lightness of this dish. Curries can be heavy and too filling sometimes but this is light and refreshing. You can flavour it as strongly or mildly as you prefer but I like a little kick to get the tastebuds going. A great recipe to prepare in batches and refrigerate or freeze for […]

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]]> I love the lightness of this dish. Curries can be heavy and too filling sometimes but this is light and refreshing. You can flavour it as strongly or mildly as you prefer but I like a little kick to get the tastebuds going. A great recipe to prepare in batches and refrigerate or freeze for another day.
Sweet Potato Curry
Servings2 portions
Prep Time5 minutes
Cook Time12 minutes
Ingredients
Instructions
  1. Peel and dice the sweet potato into rough 1 cm cubes (you can use the rest of the potato for sweet potato mini wedges or fries). Boil the sweet potatoes until they are almost cooked through (poke with a skewer to test).
  2. Whilst the potatoes are cooking, add some rice to a pan, cover with water, add salt, cover and cook for 10 minutes until light and fluffy.
  3. Next gently heat a large pan or wok with some olive oil and add in the dried spices, lemon grass paste and lime juice. Stir for a minute or so until you can smell all the gorgeous flavours coming through.
  4. Turn down the heat, pour in the coconut cream and simmer. Add in the cooked sweet potato and stir until covered.
  5. Fluff the cooked rice with a fork and add to the plate. You can get fancy if you want to and make it into a mould, but I like to spread it around the edges and pour my curry in the middle. Add the torn parsley and lime wedges and serve.

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]]> https://www.youribsfreedom.com/recipe/sweet-potato-curry/feed/ 0 Cod, Greens & Turmeric Rice https://www.youribsfreedom.com/recipe/cod-greens-rice/ https://www.youribsfreedom.com/recipe/cod-greens-rice/#respond Thu, 24 Mar 2022 12:57:04 +0000 https://www.theibscoach.com/?post_type=recipe&p=79 Cod is an Iodine rich fish low in kcal’s, high in selenium and reasonable amounts of B12 and B6. Cod is now firmly back on the table as a low fat, healthy fish which will also help to boost your iodine levels. The greens will provide you with a host of minerals such as Vitamin […]

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]]> Cod is an Iodine rich fish low in kcal’s, high in selenium and reasonable amounts of B12 and B6. Cod is now firmly back on the table as a low fat, healthy fish which will also help to boost your iodine levels.

The greens will provide you with a host of minerals such as Vitamin C, Calcium and Folate.

The rice will keep you feeling fuller for longer as it is a slow release carbohydrate.

Cod, Greens & Couscous
Servings2 people
Cook Time20 minutes
Passive Time5 minutes
Ingredients
Instructions
  1. Shallow fry the cod in a little butter for 2 minutes on each side. Add the milk, coat the cod in parsley and chives and leave simmering on a low heat, turning once more.
  2. Whilst this is cooking, boil a kettle, add a stock cube to 150 ml of boiling water, add to a saucepan, add the rice and turmeric, cover and simmer on a low heat for 10-15 minutes (depending on instructions on packet).
  3. Steam the greens for 5 minutes.
  4. Take the rice off the heat, stir with a fork until light and fluffy then cover and leave for 5 minutes.
  5. Serve and enjoy!
Recipe Notes

This dish can be for lunch or dinner or when ever you fancy it. Simple. Tasty. Food

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/cod-greens-rice/feed/ 0 Mackerel and Roasted Veg https://www.youribsfreedom.com/recipe/mackerel-roasted-veg/ https://www.youribsfreedom.com/recipe/mackerel-roasted-veg/#respond Thu, 24 Mar 2022 12:50:33 +0000 https://www.theibscoach.com/?post_type=recipe&p=97 Delicious spicy mackerel with a richly flavoured veg and rice side dish. This dish is full of Vitamins A, B6, B12, C, E and K, as well as the Minerals Iron, Potassium and Zinc. It will fill you up and keep you going for the whole afternoon as well as ensuring your brain is kept […]

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]]> Delicious spicy mackerel with a richly flavoured veg and rice side dish.

This dish is full of Vitamins A, B6, B12, C, E and K, as well as the Minerals Iron, Potassium and Zinc.

It will fill you up and keep you going for the whole afternoon as well as ensuring your brain is kept working at full speed with all the incredible nutrients in their power lunch!

Spicy Mackerel and Roasted Veg
Servings2 people
Cook Time35 minutes
Ingredients
Instructions
  1. Let the mackerel rest whilst you put the rice onto boil with a vegetable stock cube. I used red rice, 1 small cup full for 2 people. This takes 30 minutes.
  2. Chop the sweet potato into roughly 1 inch chunks and par boil for 5 minutes. While this is boiling, chop the courgette and pepper and season with olive oil and parsley. lay out on baking tray.
  3. Drain the potatoes, season with smoked paprika and olive oil and add to the baking tray. Bake these with the rest of the veggies for 10 – 15 minutes, turning once.
  4. Prepare baking foil parcels for the fish. Lay out a large square of foil and place the fish in the centre. Do a separate one for each fillet. Add lemon juice and sprinkle with chilli powder and more parsley. Wrap up into little boats and place on a baking tray in the centre of the oven. These will take around 10 – 12 minutes to cook.
  5. Stir and drain the rice, add to a large bowl with the roasted veggies. Unwrap the fish and serve!
Recipe Notes

Simple, Tasty and can be as spicy or mild as you wish. Who says being IBS free should be boring and bland?

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/mackerel-roasted-veg/feed/ 0 Salmon Parcel https://www.youribsfreedom.com/recipe/salmon-parcel/ https://www.youribsfreedom.com/recipe/salmon-parcel/#respond Fri, 29 Jan 2021 14:46:31 +0000 https://www.theibscoach.com/?post_type=recipe&p=3707 I love this recipe, it is one of the easiest things to make and also one of the tastiest. Salmon has a reasonable amount of vitamin B6 and potassium, making it really useful for staving off colds and keeping your brain healthy and the gorgeous greens will help heal your gut and produce great bowel […]

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]]> I love this recipe, it is one of the easiest things to make and also one of the tastiest. Salmon has a reasonable amount of vitamin B6 and potassium, making it really useful for staving off colds and keeping your brain healthy and the gorgeous greens will help heal your gut and produce great bowel movements! A true IBS free recipe.
Salmon Parcel
Servings1 person
Prep Time5 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Grab some tinfoil and place the salmon on a bed of spinach in the centre. You will need enough to make a 'boat' with the sides of the foil in order to scrunch up the edges and steam the salmon parcel in the oven.
  2. Add the small broccoli flourettes and sugar snap peas and pour over half the lime juice, the greens will cook through with the salmon.
  3. Sprinkle over the pepper, chilli, ginger, soy sauce and half of the torn coriander, wrap up the parcel and place in the oven for around 10 - 15 minutes, depending on the size of the fillet. I usually cook at 200 degrees.
  4. Whilst this is cooking, prepare the rice. I usually use ½ cup of rice with 1 cop of water. Bring to the boil in a saucepan and then simmer with a lid until cooked through (you can add salt but I don't to reduce bloating and water retention). Usually around 8 - 10 minutes depending on the brand of rice, brown, red and black rice take longer in which case you may want to start cooking the rice before you put the salmon in the oven.
  5. Once the salmon is cooked through and pink, serve with the rice and sprinkle over the remaining lime juice and fresh coriander. And enjoy this healthy, easy meal...

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]]> https://www.youribsfreedom.com/recipe/salmon-parcel/feed/ 0