Smoked Paprika | Helen Jane | Your IBS Freedom

Teriyaki Salmon Bites

admin — Fri, 09 Aug 2024 11:03:21 +0000

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

2 Salmon Fillets
1cup Basmati Rice
3florets Broccoli
1/2 Red Pepper
6 asparagus spears
2tbsp Teriyaki sauce
1pinch Smoked Paprika
1pinch cumin
1pinch Cayenne Pepper
1pinch Rock salt
1pinch chilliOptional - if chilli doesn't agree with you then leave it
1pinch garlic powderOptional, as above.
1tbsp Maple Syrup
1 tbsp Olive Oil
1tbsp sesame seedsIf you have Diverticulitis leave these out of recipe.
1pinch Fresh CorianderOr Parsley if you prefer
1pinch Crushed Black Pepperto garnish

Instructions

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.
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.
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.
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.
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.
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.

Grilled Chicken & Walnut Salad

admin — Wed, 03 Jan 2024 16:34:05 +0000

OMG! Just looking at this recipe makes my mouth water! This is one of the simplest and tastiest ways of ensuring you are getting enough NSP fibre in your system, whilst keeping you feeling full and your tastebuds satisfied. NSP fibre, or Non-starch polysaccharides increases good gut bacteria which supports your immunity against inflammatory disorders and allergies, therefore making this the way forward to IBS sufferers.

By eating gorgeous healthy sexy salads like this you will be doing your gut some good and helping your digestive system to create great BM’s. After all, we only need to eat for energy, therefore we might as well get energy from our diet, rather than eating junk which notably saps our strength and provides further IBS symptoms.

Add this to your regular meal plan and your gut will thank you for it!

NOTE: If you are allergic to nuts you can easily replace the walnuts with pumpkin or sunflower seeds for a bit of extra crunch. They both work just as well in this recipe.

Grilled Chicken & Walnut Salad

CourseSalads
CuisineGluten Free
KeywordIBS Friendly Recipe

Servings1 person

Prep Time10 minutes

Cook Time12 minutes

Ingredients

Salad

1organic Chicken Breast(it doesn't have to be organic, but for peace of mind it is often worth sourcing great produce)
1portion Mixed Salad Leaves
1chunk cucmber
2 Cherry Tomatoes
5-6chopped Walnuts

Salad Dressing

1tbsp Mayonaise(can use dairy free if you are intolerant)
1/2 Freshly Squeezed Lemon
1pinch Crushed Black Pepper(I add this to everything as it provides an extra antioxidant hit)
1handful chopped coriander(you can use parsley if you don't like coriander)
1/2tsp Dijon Mustard(gives a nice little kick)

Chicken Marinade

Instructions

Firstly, rub the dried spices over the chicken, ensuring all the flavours are mixed in nicely. You can do this the day before if you want to deepen the flavour. If doing this then also add a little lime juice to soak into the chicken. Once coated, add the chicken breast to the Air Fryer and cook for around 10 - 12 minutes, checking to ensure it is cooked through.
Whilst the chicken is cooking, wash and chop your salad items, arranging around the plate.
Next create the Salad Dressing. TIP: I always make too much dressing and keep some in the fridge for next time. It keeps for 5 - 6 days. Get all the ingredients together and mix in a bowl, or small glass bottle. I often use an old jam jar for making my dressings as then I can give them a good shake.
Once the chicken is cooked though, place on the plate and cut through to allow some heat out. Then add you dressing and serve. I hope you love this recipe as much as I do and don't forget you can share this on Pinterest and Twitter! Lots of healthy gut loves from me to you, Helen x

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Butternut Squash Soup

admin — Thu, 30 Nov 2023 14:54:05 +0000

It’s definitely soup season! I love this tasty and simple to make soup. This winter warmer will keep you feeling full for longer, is a great source of gut healing fibre and also packed with Vitamin C, Potassium, Vitamin B6, Calcium, Magnesium and Iron. So, if you are feeling a little under the weather this is the perfect soup to boost your immune system and stave off colds.

Butternut Squash Soup

KeywordIBS Friendly Recipe

Servings4 portions

Prep Time10 minutes

Cook Time20 minutes

Ingredients

1 Butternut Squash
1 Garlic Clove(to taste)
1/2 Zucchini(peeled)
1/2tpn cumin
1/2tsp Smoked Paprika
1pinch Rock salt
1pinch Cayenne Pepper
1squeeze Lemon Juice
1 Basil Leaf

Instructions

Peel and chop the squash into small 1 cm cubes and add to a pan of boiling water.
Peel and chop the zucchini and add this to the pan.
Crush your garlic and add this into the pan.
Add the spices and stir until cooked through. Should take around 15 - 20 minutes.
When all the veg is cooked through, blend and add the lemon juice. Then serve with a sprig of Basil and a dash of black pepper.

The post Butternut Squash Soup appeared first on Helen Jane | Your IBS Freedom.

Veggie Chilli

admin — Wed, 08 Mar 2023 21:23:47 +0000

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

1tbsp Olive Oil
1tin Chopped TomatoesI used organic
1small Carrotgrated
1/2 fresh chilliOr chilli flakes to taste
1/2 Red Pepper
1/2 Yellow Pepper
1/2 Zucchini
1 Celery Stick
1tin Kidney BeansI used organic

For the Seasoning

1tsp Smoked Paprika
1tsp Black Pepper
1/2tsp himalayan rock salt
1tsp cumin
1tsp Dried Parsley
1/2 Lime Juice
4-5chunks Dark ChocolateI used organic

Garnish

1cup RiceI used basmati
1handful Fresh Corianderor parsley if you prefer
8 tortilla chipsI used gluten free corn tortillas

Instructions

Heat the oil in a deep pan on high. Add in the chopped tomatoes and finely grated carrots, finely chopped chilli and the seasoning.
Cook these down until the carrots are soft and the chocolate has melted. Take off the heat and blend to form a smooth sauce.
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.
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.
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.
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.

Mediterranean Chicken

admin — Thu, 24 Mar 2022 12:59:39 +0000

Chicken breast is a great source of lean protein, containing Potassium, Phosphorus and Magnesium. These minerals are great for beating anxiety, insomnia and helps to strengthen bones and provide energy.

Olives are the best form of natural Sodium, which will provide energy as it replenishes your electrolytes.

The tomatoes are full of Vitamin C, a powerful Antioxidant and the green leaves will provide Vitamin K and Calcium which will keep your bones and skin healthy, whilst the peppers will aid digestion, Vitamin A for eyesight and are also very tasty!

Mediterranean Chicken

Servings1 person

Prep Time2 hours

Cook Time15 minutes

Ingredients

Instructions

Marinate the chicken breast in lime juice and smoked paprika for at least 2 hours (preferably overnight). Once the flavours have marinated into the chicken breast, grill for 12 minutes, turning once.
Chop the salad leaves, tomatoes and pepper into small portions and arrange on the plate. Add the dollop of humous on the side and sprinkle with cayenne pepper.
Add the chicken breast, drizzle with lemon juice and sprinkle with crushed black pepper.
Enjoy this delicious lunch!

Recipe Notes

My all time favourite. This recipe is something I enjoy on a regular basis with the salad alternating as to what I have in the fridge. I also change and messagings around with the spices depending on my mood. There is no right or wrong, just be free and have fun with it.

#IBSFreeFood

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Mackerel and Roasted Veg

admin — Thu, 24 Mar 2022 12:50:33 +0000

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

2 Mackerel Fillets
1 Sweet Potato
1 Bell Pepper(colour of your choice)
1 Courgette
1Small Cup Of Rice(of your choice)
1dash Olive Oil
½ tsp Dried Parsley
1dash Chilli Powderto taste
½ tsp Smoked Paprika
1big squeeze Lemon Juice
1pinch Crushed Black Pepper

Instructions

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.
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.
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.
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.
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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Curried Parsnip Soup

admin — Thu, 23 Dec 2021 11:44:58 +0000

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

3 Parsnips
1/2peeled Courgettezucchini if you are in the USA
1small Potatofor creamy consistency
1tsp cumin
1tsp Tumeric
1tsp Ginger
1clove Garlicmore if desired
5 cardamon pods
1tsp Smoked Paprika
1/2squeezed Limefor added bite
1/2tsp Rock/Himalayan/Organic Saltoptional if on low sodium diet
1/2tsp Parmesancan use DF, this is for dressing the soup
1spring Fresh Parsley

Instructions

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.
Peel the veg and place in a saucepan to cook with enough water to cover them.
Once boiling add in the mixed spices, the garlic and the salt. Cook down until the veggies are soft, stirring occasionally.
Once the veg are cooked take off the heat, add in the lime juice REMOVE the cardamon pods and blend until smooth.
Serve with the hard cheese and parsley and enjoy your onion free, IBS friendly, tasty soup!

The post Curried Parsnip Soup appeared first on Helen Jane | Your IBS Freedom.

Onion Free Paella

admin — Tue, 04 May 2021 19:16:12 +0000

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

150g paella rice
600ml Chicken StockI used Kallo, low sodium
1 chorizo sausagethinly sliced
1small pack prawns
1/3cup frozen peas
1teaspoon Smoked Paprika
1/2teaspoon Turmeric
1 Red Chilli
1clove crushed garlicoptional, you can use garlic paste if easier
3 - 5 spring onionsoptional (depending on intolerances)
1drizzle Olive Oil
1pinch Black Pepper
2 lemon wedges
1handful Chopped Fresh Parsley

Instructions

heat some oil in a large pan and gently fry off the chorizo until the oil is released. Put the chorizo to one side.
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.
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.
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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Chicken & Beet Stir Fry

admin — Sat, 17 Oct 2020 16:03:18 +0000

I love stir fried food. It is one of the simplest way to get really good nutrition into your body, quickly and easily. And you can pre-prepare most of this and throw it in a wok or large pan minutes before you want to eat it. Plus this recipe is made from scratch and includes ingredients that are great for my IBS and won’t cause me any pain or unwanted flare ups.

Tasty IBS Free Chicken Stir Fry

Servings2 portions

Prep Time7 minutes

Cook Time10 minutes

Ingredients

Sauce

6 normal Tomatoes
½ small Sweet Potato
1pinch Chilli Powder
1tsp Smoked Paprika
1pinch Black Pepper
1pinch Rock saltor sea salt

Stir Fry

1grated Beetroot
1/2grates Carrot
1/2 Red Bell Pepper
1large Chicken Breastoptional - you can use cashew nuts or french beans for a vegan option
1drizzle Olive Oil

Instructions

Cut up the chicken into strips and brown in a hot pan with a little oil. Once browned, leave to one side.
Chop the sweet potato into small chunks and just cover with water, add the seasoning and bring to the boil. Cook for 10 minutes and then add the tomatoes. Cook for another 10 minutes.
Whilst the sauce is cooking, add the chopped pepper, grated carrot and beet to some boiling water in a wok or large deep pan. No need to cook these in oil. Sprinkle with a little salt to bring out the flavours. stir fry for up to 5 minutes.
Blitz the sauce with a hand blender until a smooth consistency. Add this to a fry pan and place the browned chicken into this mix. Cook the chicken for a further 5+ minutes, until cooked through.
Add the sauce to the stir fried veg and chicken and enjoy!

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