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 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 Salt | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Marvelous Mozarella Salad & Chips! https://www.youribsfreedom.com/recipe/marvelous-mozarella-salad-chips/ Wed, 09 Apr 2025 18:27:05 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=8654 This fresh mozzarella and tomato salad with homemade air-fried potato chips is a comforting, satisfying option for anyone navigating IBS and looking to reduce bloating without missing out on flavour. While many people with IBS find dairy a trigger, mozzarella is one of the milder, lower-lactose cheeses – which means some can tolerate small amounts […]

The post Marvelous Mozarella Salad & Chips! appeared first on Helen Jane | Your IBS Freedom.

]]> This fresh mozzarella and tomato salad with homemade air-fried potato chips is a comforting, satisfying option for anyone navigating IBS and looking to reduce bloating without missing out on flavour.

While many people with IBS find dairy a trigger, mozzarella is one of the milder, lower-lactose cheeses – which means some can tolerate small amounts without issue. If not, a dairy-free soft cheese alternative works just as well here. Juicy tomatoes are full of antioxidants and support digestive health, while a drizzle of olive oil helps reduce inflammation and aids nutrient absorption. The crispy chips are made in the air fryer using minimal oil, giving you that golden crunch without the heaviness of deep-frying.

To finish, a few naughty-but-nice bacon bites, air-fried to reduce fat but still deliver texture and a savoury kick. For a vegan twist, roasted seeds make a delicious, crunchy alternative that’s also rich in gut-friendly nutrients. It’s a gentle, balanced plate that proves comfort food and IBS support can go hand in hand.

Marvelous Mozarella Salad & Chips!
Servings1 person
Prep Time10 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Wash the potato and either cut into thin slices (less than 1 cm), then make into think chips OR use a 'chip slicer' to create your chip shapes.
  2. Get a plastic food bag (I don't often use plastic but this works) and put the oil, salt and pepper in the bag. Then squish it around until mixed. Next carefully add your chips, being sure to coat each one.
  3. Add your chips to your air fryer and cook on high for around 15 minutes. Turning occasionally. They should come out crisp and non greasy.
  4. Whilst your chips are cooking, prepare your salad, tear the mozzarella, slice your tomatoes and prepare your plate.
  5. Cut up your bacon medallion into small pieces and crisp in the air fryer. These can be sprinkled on top of your salad and provide a little savoury protein boost.

The post Marvelous Mozarella Salad & Chips! appeared first on Helen Jane | Your IBS Freedom.

]]> Crunchy Seeded Crackers https://www.youribsfreedom.com/recipe/crunchy-seeded-crackers/ Wed, 09 Apr 2025 15:21:47 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=8634 This recipe couldn’t be more simple and easy to make. Plus a healthy alternative to carry with you when you are out and about, to use as a snack when you need it and to cover with home made Hummus, Guacamole or Salsa. Or whatever dip you care to make. These can be quite crumbly, […]

The post Crunchy Seeded Crackers appeared first on Helen Jane | Your IBS Freedom.

]]> This recipe couldn’t be more simple and easy to make. Plus a healthy alternative to carry with you when you are out and about, to use as a snack when you need it and to cover with home made Hummus, Guacamole or Salsa. Or whatever dip you care to make.

These can be quite crumbly, however practise makes perfect and they are fun, tasty and handy to have in the fridge for when you need something.

Seeded crackers, homemade hummus, salad & mint – a snack fit for a king. Or queen!


Crunchy Seeded Crackers
Servings8 portions
Prep Time5 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Combine all dry ingredients into a bowl, mixing well. Add water carefully.
  2. When the mixture feels quite sturdy (stronger than wallpaper paste - but not like concrete) then spread this out on a baking tray, lined with baking paper.
  3. spread to around ½ cm in depth and cook for around 15 minutes on a low heat. You just want the crackers to get slightly crispy. It may take longer but keep checking on them and when you can break a corner off, they are done.
  4. Leave to cool then decide on your topping!

The post Crunchy Seeded Crackers appeared first on Helen Jane | Your IBS Freedom.

]]> 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 […]

The post Steak, Potatoes and Coleslaw appeared first on Helen Jane | Your IBS Freedom.

]]> 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!

The post Steak, Potatoes and Coleslaw appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/steak-potatoes-and-coleslaw/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 […]

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

]]> 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!

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

]]> https://www.youribsfreedom.com/recipe/beet-stir-fry/feed/ 0 Chicken Fajitas https://www.youribsfreedom.com/recipe/chicken-fajitas/ https://www.youribsfreedom.com/recipe/chicken-fajitas/#respond Sun, 11 Dec 2022 10:08:51 +0000 https://www.theibscoach.com/?post_type=recipe&p=2893 I love spicy chicken and this combination is full of fantastic nutrition that will keep you feeling full and satisfied, whilst combatting all your symptoms and boosting your immune system. Win win!

The post Chicken Fajitas appeared first on Helen Jane | Your IBS Freedom.

]]>
Chicken Fajitas
I love spicy chicken and this combination is full of fantastic nutrition that will keep you feeling full and satisfied, whilst combatting all your symptoms and boosting your immune system. Win win!
Servings2 people
Ingredients
Instructions
  1. Firstly, gently fry off the chicken in a drop of olive oil and leave to one side.
  2. next slice the pepper (and onion if using) and add his to the pan of oil. Stir gently for about a minute and then add the cumin, paprika, chilli powder (or fresh chilli) and a tbsp of the lemon juice. Continue to stir until ingredients thoroughly mixed.
  3. Now add the tomatoes to the mixture, pop the chicken back in and simmer, stirring occasionally.
  4. Take your cup of rice and add it to a small saucepan (with a lid). Add two cups of water, the Tumeric 3 tbsp of lemon juice and salt. Stir and bring to the boil. Once bubbling, bring the heat down to a simmer and add the saucepan lid. Cook for 8 - 10 minutes (or whatever the packet says).
  5. Now for the guacamole. Peel and chop the avocados and add them into a small blender along with the spinach, mint, 3 tablespoons of lemon juice and black pepper. Blend until smooth and serve in a bowl.
  6. By now the rice should be cooked, stir and serve. Serve the chicken fajita mix in a separate bowl. Serve the tortillas and enjoy making lovely chicken fajitas by spreading a spoonful of guacamole, adding a tablespoon of rice and chicken fajita mix, roll up and enjoy!

The post Chicken Fajitas appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/chicken-fajitas/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)

The post OMG Chips! appeared first on Helen Jane | Your IBS Freedom.

]]>
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!

The post OMG Chips! appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/omg-chips/feed/ 0 Salmon & Sweet Potato Fishcakes https://www.youribsfreedom.com/recipe/salmon-fishcakes-2/ https://www.youribsfreedom.com/recipe/salmon-fishcakes-2/#respond Thu, 28 Jul 2022 16:10:22 +0000 https://www.theibscoach.com/?post_type=recipe&p=4562 Admittedly these are a bit of a faff to make – however they are well worth the effort. Super tasty and filling and full of amazing vitamin A and omegas. Great for digestion and they taste incredible. Salmon & Sweet Potato Fishcakes CourseMain Meals CuisineDairy & Gluten Free, Pescetarian KeywordIBS Friendly Recipe Servings1 person Prep […]

The post Salmon & Sweet Potato Fishcakes appeared first on Helen Jane | Your IBS Freedom.

]]> Admittedly these are a bit of a faff to make – however they are well worth the effort. Super tasty and filling and full of amazing vitamin A and omegas. Great for digestion and they taste incredible.
Salmon & Sweet Potato Fishcakes
Servings1 person
Prep Time30 minutes
Cook Time10 minutes
Ingredients
Instructions
  1. Peel and chop the sweep potato into 1 cm cubes and put in a saucepan to boil. Should take around 8 - 10 minutes to cook through. Drain add to a mixing bowl, mash and stir in the salt, pepper and paprika (or spice of your choice) and put to one side.
  2. Bake the salmon in the oven in some foil to retain the flavour and moisture. Usually takes around 10 minutes depending on the size of the fillet but check it is cooked through.
  3. Finely chop the parsley and then add this and the cooked salmon to the sweep potato mash and combine. Squeeze in ¼ of the lemon juice.
  4. Now it gets a little messy. The mixture will contain too much liquid so it will need to be squeezed out through a muslin cloth (I used a tea towel as I didn't have one to hand and it worked fine). Once the mixture is fairly dry you can start to mould it in your hands to a round and slightly flat fishcake shape.
  5. Put the buckwheat flour in a bowl and season. Now comes the fun part! Carefully roll the fishcakes in the flour mix and lightly fry them in a hot pan with some olive oil, ensuring each side is nice and crispy.
  6. Serve on a bed of garden salad and drizzle with light salad dressing or mayo. Garnish with black pepper and leftover herbs and enjoy your beautiful nutritious gluten free creation.

The post Salmon & Sweet Potato Fishcakes appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/salmon-fishcakes-2/feed/ 0 Tuna Steak Salad https://www.youribsfreedom.com/recipe/tuna-steak-salad/ https://www.youribsfreedom.com/recipe/tuna-steak-salad/#respond Wed, 22 Jun 2022 06:13:00 +0000 https://www.theibscoach.com/?post_type=recipe&p=4539 Tuna is one of the best fish around in terms of Vitamin B6, magnesium, iron and potassium. What this means is that it will help to keep your skin, hair and nails strong as well as feeding your brain, keeping away feelings of anxiety and calming stress. Helping healthy muscle growth and good digestion this […]

The post Tuna Steak Salad appeared first on Helen Jane | Your IBS Freedom.

]]> Tuna is one of the best fish around in terms of Vitamin B6, magnesium, iron and potassium.

What this means is that it will help to keep your skin, hair and nails strong as well as feeding your brain, keeping away feelings of anxiety and calming stress. Helping healthy muscle growth and good digestion this can be added to whatever side dish you prefer.

In this instance I went for summer new potatoes and salad.

Pan fried Tuna steak, new potatoes and salad
Servings1 person
Prep Time5 minutes
Cook Time12 minutes
Passive Time30 minutes
Ingredients
Instructions
  1. Juice the lime and sit the tuna in half of the juice for anywhere between 30 minutes to a few hours before cooking. This creates a lovely flavour and also ensures that the tuna starts to 'cook', making the pan frying quick and easy.
  2. Wash and chop the potatoes into small chunks and set them on to boil with a spring of fresh mint for flavour. The smell is so insanely good when cooking minty potatoes and as mint is a digestive this will aid the process. Once reached boiling point, simmer until cooked through.
  3. Whilst the potatoes are cooking, heat the oil in a grill pan to a high temperature and add the tuna. Cook on each side for about 2 - 4 minutes depending on the thickness of the steak and how long the lime juice was marinading.
  4. Whilst the tuna is cooking prepare your salad (or use your pre prepared salad from your weekly batch cooking). Add this to the plate on the side.
  5. Drain the potatoes and season with salt and pepper or a knob of butter. Add to the plate. Once the tuna is nicely cooked through and seared on each side, add to the plate. Drizzle the remaining lime juice over the tuna and enjoy!

The post Tuna Steak Salad appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/tuna-steak-salad/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 […]

The post Roast Chicken Dinner appeared first on Helen Jane | Your IBS Freedom.

]]> 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!

The post Roast Chicken Dinner appeared first on Helen Jane | Your IBS Freedom.

]]> https://www.youribsfreedom.com/recipe/roast-chicken-dinner/feed/ 0 Veggie Bubble https://www.youribsfreedom.com/recipe/veggie-bubble/ https://www.youribsfreedom.com/recipe/veggie-bubble/#respond Fri, 29 Apr 2022 12:33:59 +0000 https://www.theibscoach.com/?post_type=recipe&p=4208 This recipe was born out of necessity as I hadn’t been shopping and was hungry. But it turned out to be one of my favourites. I used some left over green veg from my Sunday roast and a couple of eggs. Simple and easy and very filling. Just what Monday mornings are for. Or any […]

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

]]> This recipe was born out of necessity as I hadn’t been shopping and was hungry. But it turned out to be one of my favourites.

I used some left over green veg from my Sunday roast and a couple of eggs. Simple and easy and very filling. Just what Monday mornings are for. Or any morning. Or brunch, lunch, dinner. Whenever you fancy it…

Veggie Bubble
Servings1 person
Prep Time4 minutes
Cook Time4 minutes
Ingredients
Instructions
  1. Mash the leftover veg with one egg, combine well.
  2. Preheat a fry pan with the oil.
  3. Dollop mixture in and press down to form a flattish round shape.
  4. Cook through a couple of minutes each side until start to get golden brown and a little crispy.
  5. Leave this to one side and fry the second egg.
  6. Add the egg on top of your bubble and squeak and garnish with fresh parsley.

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

]]> https://www.youribsfreedom.com/recipe/veggie-bubble/feed/ 0