Rock/Himalayan/Organic Salt | 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 Tue, 23 May 2023 14:28:29 +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 Rock/Himalayan/Organic Salt | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Chicken Wings and Skinny Fries https://www.youribsfreedom.com/recipe/chicken-wings-and-skinny-fries/ https://www.youribsfreedom.com/recipe/chicken-wings-and-skinny-fries/#respond Fri, 23 Sep 2022 06:30:27 +0000 https://www.theibscoach.com/?post_type=recipe&p=3257 Sometimes I really fancy something a bit naughtier than salad and fish. However, take-outs often irritate my gut, causing me more IBS symptoms that I don’t want or need. Therefore, I created this super easy chicken wings and skinny fries as a great Saturday night takeaway meal replacement. The fries are home made and air […]

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]]> Sometimes I really fancy something a bit naughtier than salad and fish. However, take-outs often irritate my gut, causing me more IBS symptoms that I don’t want or need. Therefore, I created this super easy chicken wings and skinny fries as a great Saturday night takeaway meal replacement.

The fries are home made and air fried so as healthy as you can get for a chip. And the chicken wings can be made using home made sauce or a bought sauce if you prefer.

  • This is much better for you if cooked in an air fryer.
  • You will also need a potato chipper.
Chicken Wings and Skinny Fries
Servings2 portions
Prep Time12 minutes
Cook Time13 minutes
Ingredients
Instructions
  1. To make the chips, wash and peel the potatoes and push through your potato chipper. Add these into a bag or a bowl with the drizzle of olive oil, salt and pepper. Now add to the air fryer on whatever setting you need to cook these (I usually given then about 8 - 10 minutes, turning once).
  2. To make the same for the chicken wings, mix the honey, paprika, ginger, chilli, lemon and soy sauce in a small bowl. Coat the chicken wings in this sauce mix and cook in the air fryer. If you only have one shelf in your air fryer you may need to cook the chicken wings and fries separately. Or you could use the oven for the chicken wings.
  3. Make an accompanying side salad and serve once chicken and fries are cooked through. Enjoy your healthier version of chicken and chips!

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]]> https://www.youribsfreedom.com/recipe/chicken-wings-and-skinny-fries/feed/ 0 Breaded Chicken Fillets https://www.youribsfreedom.com/recipe/breaded-chicken-fillets/ https://www.youribsfreedom.com/recipe/breaded-chicken-fillets/#respond Mon, 20 Jun 2022 13:33:09 +0000 https://www.theibscoach.com/?post_type=recipe&p=4501 This recipe is a bit more daffy than usual but well worth the efforts. You can prepare the breadcrumb mix in advance. This will stay good for 3 – 4 days in the fridge in a sealed container. If you cook too much chicken, the cooked breaded fillets will also sit for 3 – 4 […]

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]]> This recipe is a bit more daffy than usual but well worth the efforts. You can prepare the breadcrumb mix in advance. This will stay good for 3 – 4 days in the fridge in a sealed container.

If you cook too much chicken, the cooked breaded fillets will also sit for 3 – 4 days until you are ready for the next portion.

Such an easy recipe and tastier than any takeaway. You can make the bread mix as spicy or mild as you like. I like spicy so I added lots of different spices to the mix. You can enjoy these fillets with veg and potatoes, or with salad as desired.

 

Breaded GF chicken fillets
Servings2 people
Prep Time10 minutes
Cook Time20 minutes
Ingredients
Breadcrumb mix
Main Mal Ingredients
Instructions
  1. Break up the bread of choice into a blender and add the spices and herbs. Blend until this becomes breadcrumbs. Add these to a small bowl to dip the chicken fillets into.
  2. Wash and chop etc potatoes into roughly 2 - 3 cm chunks. Put these onto boil. Add fresh mint for extra flavour.
  3. Wash and cook the chicken fillets for 5 - 7 minutes. Leave to rest.
  4. Wash and chop the courgette and brocolli and cook in a pan of water. These should take around 8 minutes.
  5. Whisk the egg into a bowl.
  6. Dip the chicken fillets into the egg (or vegan egg) mix then coat in the breadcrumbs, covering the whole fillet.
  7. Cook the breaded chicken fillets for a further 5 - 7 minutes until cooked right through.
  8. Check the potatoes, chicken and veg is cooked and serve.

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]]> https://www.youribsfreedom.com/recipe/breaded-chicken-fillets/feed/ 0 Blueberry Porridge https://www.youribsfreedom.com/recipe/blueberry-porridge/ https://www.youribsfreedom.com/recipe/blueberry-porridge/#respond Tue, 24 May 2022 13:53:29 +0000 https://www.theibscoach.com/?post_type=recipe&p=87 Porridge Oats are slow release Carbs that will keep you feeling fuller for longer. The Banana is loaded with Potassium which is great for brain function and Blueberries are packed with Antioxidants that will help prevent free radical damage to your cells. The Salt will help replenish Electrolytes and provide energy, as will the Maple […]

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]]> Porridge Oats are slow release Carbs that will keep you feeling fuller for longer. The Banana is loaded with Potassium which is great for brain function and Blueberries are packed with Antioxidants that will help prevent free radical damage to your cells.

The Salt will help replenish Electrolytes and provide energy, as will the Maple Syrup (try to source organic and pure forms of these flavourings).

*OPTIONAL* Use seeds if staying away from nuts and nut products. The Walnuts will provide omegas (healthy fats), Protein and Vitamin E, another powerful antioxidant.

Blueberry Porridge
Servings2 people
Cook Time8 minutes
Ingredients
Instructions
  1. Boil a kettle and place the oats and water in a saucepan. Add a pinch of salt.
  2. Stir for 2 – 3 minutes and then add the banana in small pieces. Stir in the banana, breaking it down into a smooth consistency.
  3. Add the washed blueberries and again, break them down until at least half of them have burst, spilling the blueberries juice into the porridge and turning it a deep purple. (You can swap the blueberries for Raspberries for a Pink Porridge instead!)
  4. Serve the porridge and add a tsp of maple syrup too each bowl and some crushed walnuts.
  5. Enjoy this delicious, healthy and nutritious breakfast!

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]]> https://www.youribsfreedom.com/recipe/blueberry-porridge/feed/ 0 Curried Parsnip Soup https://www.youribsfreedom.com/recipe/parsnip-soup/ https://www.youribsfreedom.com/recipe/parsnip-soup/#respond Thu, 23 Dec 2021 11:44:58 +0000 https://www.theibscoach.com/?post_type=recipe&p=3953 You can't make curry anything without onions, right? Wrong! I am intolerant to onions and they cause me IBS symptoms so I have been avoiding them as much as possible for many years. However, I love curry and I love flavour. So I make up for the flavour using some of the other millions of herbs, flavours and spices available. This soup is far from bland and you won't even notice there is no onions! But your tummy may well appreciate it if they affect you the same way they affect me.

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]]>
Curried Parsnip Soup
You can't make curry anything without onions, right? Wrong! I am intolerant to onions and they cause me IBS symptoms so I have been avoiding them as much as possible for many years. However, I love curry and I love flavour. So I make up for the flavour using some of the other millions of herbs, flavours and spices available. This soup is far from bland and you won't even notice there is no onions! But your tummy may well appreciate it if they affect you the same way they affect me.
Servings2 portions
Ingredients
Instructions
  1. Mix the dry spices in a bowl and keep to one side, these get added in later. TIP: If you know any of these particular spices don't agree with you, swap out for other herbs and spices until you find something that suits your tummy.
  2. Peel the veg and place in a saucepan to cook with enough water to cover them.
  3. Once boiling add in the mixed spices, the garlic and the salt. Cook down until the veggies are soft, stirring occasionally.
  4. Once the veg are cooked take off the heat, add in the lime juice REMOVE the cardamon pods and blend until smooth.
  5. Serve with the hard cheese and parsley and enjoy your onion free, IBS friendly, tasty soup!

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]]> https://www.youribsfreedom.com/recipe/parsnip-soup/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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