Tahini | Helen Jane | Your IBS Freedom

Gut Friendly Chicken & Veg Rice Rolls

admin — Wed, 09 Apr 2025 17:28:44 +0000

Light, fresh and full of flavour, these shredded chicken rice paper rolls are a perfect gut-friendly option when you want something satisfying but easy to digest.

Lean chicken offers a gentle source of protein to help repair tissues and keep blood sugar stable, while crunchy carrot and pepper add fibre, vitamin C, and a rainbow of antioxidants to reduce inflammation and support your gut lining.

Pea shoots bring a delicate sweetness along with a dose of digestive enzymes to boost nutrient absorption and reduce IBS symptoms.

Wrapped in soft, gluten-free rice paper and drizzled with a creamy tahini and lemon dressing – rich in calcium, healthy fats, and natural antimicrobial properties – this dish is as nourishing as it is delicious. It’s clean, cooling and kind to your belly.

Gut Friendly Chicken & Veg Rice Rolls

Servings3 rolls

Prep Time10 minutes

Passive Time10 minutes

Ingredients

3 - 5 Rice Paper wrapsyou can get these in most Asian shops or large supermarkets
1/2 Shredded Chicken Breast
1/4 yellow and orange pepperthinly sliced
1/4 Cucumberthinly sliced
¼ Carrotthinly sliced
1handful pea shoots

Dressing

2tbsp Tahini
2tbsp Fresh Lemon Juice
1tbsp peanut butteroptional
1drizzle teriyaki

Instructions

Make the dressing in your hand blender and place in a bowl with a spoon ready to drizzle.
Get your veggies sliced and ready to roll.
Find a large flat circular dish to put some water in, larger than the rice paper wraps. Then have a spare plate ready to roll your wraps.
gently place your rice paper wrap in the water, submerging it for a few seconds until it becomes pliable. Then move this to the plate, start adding the fillings to the middle part only. Only add a small amount so you can fold it over and make the wrap.
Next is the fiddly part, rolling the rice paper (which now should be pretty sticky) around your chicken and veg, ensuring that both ends are folder over like an envelope, then gently rolling until you have created a short sausage shape.
Then drizzle with the tahini sauce and enjoy!

The post Gut Friendly Chicken & Veg Rice Rolls appeared first on Helen Jane | Your IBS Freedom.

Homemade Hummus

admin — Thu, 24 Mar 2022 13:03:04 +0000

This recipe couldn’t be simpler and now I’ve made it once it’s a firm staple in our fridge. I particularly like adding a large dollop of hummus to a salad to give it a bit of texture and zing.

Or you can simply use hummus as a dip for healthy snacks like carrot sticks, celery sticks and slices of crunchy colourful bell pepper.

Homemade Hummus

Servings4 people

Prep Time8+ hours

Cook Time1 1/2 hours

Ingredients

1cup Dried Chick Peas
2teaspoons Tahini(sesame seed paste)
1/2large Squeezed Lemon
1medium Garlic Clovemore to taste
2tablespoons Olive Oilcold pressed extra virgin if possible
1pinch Cayenne Pepper

Instructions

Soak the chick-peas overnight in water, then rinse off and cook in water for between 1 and 1 ½ hours. Boil first, then simmer.
Drain the chickpeas then mix in a blender all other ingredients apart from the Cayenne Pepper and Olive oil. Blend until light and fluffy.
Once thoroughly blended and at the right consistency, serve in a dish drizzled with olive oil and sprinkled with cayenne pepper.
The hummus will last in the fridge for up to 4 days in a sealed container (we've usually eaten it long before then).

Recipe Notes

Using the right snacks with IBS is important and can be really beneficial. And making your own is really satisfying. Dippy, snacks foods feel like a real treat and using hummus can be a filling snack.

#IBSFreeFood

The post Homemade Hummus appeared first on Helen Jane | Your IBS Freedom.

Choccy Ginger Biscuits

admin — Wed, 24 Mar 2021 11:49:28 +0000

These biscuits feel much more naughty than they are!

They are packed full of vitamins and minerals, antioxidants, energy and they taste divine! Gluten Free and a very satisfying snack.

This recipe makes 9 decent sized biscuits which you can share with friends or hide and keep for yourself! :o)

Ginger Biscuits

Servings4 people

Prep Time5 minutes

Cook Time15 minutes

Passive Time30 - 60 minutes

Ingredients

125grams Almondsor almond flour
2tbsp Flax seeds
½tsp Bicarbonate of soda
1tbsp Tahini(optional)
2tbsp Extra Virgin Cold Pressed Olive Oil
2tbsp Maple Syrup
1medium Egg
½ inch Grated Ginger
½bar Dark Chocolate

Instructions

Preheat the oven to 200 degrees C. Grind up the almonds and flaxseeds in a nut grinder (or Nutri Bullet).
Add the Bicarb to this dry mixture
In a separate bowl add the Tahini, Olive Oil, Maple Syrup, Fresh Ginger and Egg and mix together.
Add in the dry ingredients and stir thoroughly
Lightly grease a baking sheet and add 9 dollops of the mixture into this using tablespoons to pat each biscuit down and shape them. They will spread out so don't put them too close together. Cook for 10 - 15 minutes
Leave the biscuits to stand for 30 - 60 minutes. Melt the dark chocolate in a bowl and gentle tip each biscuit into the melted chocolate to cover the top of the biscuit. Then leave these to cool on a wire rack before enjoying! Can be kept in the fridge for up to 4 days.

Recipe Notes

Using the right snacks with IBS is important and can be really beneficial. And making your own is really satisfying. These biscuits are delicious and versatile and some of the ingredients can be easily swapped out.

#IBSFreeFood

The post Choccy Ginger Biscuits appeared first on Helen Jane | Your IBS Freedom.