Yellow Pepper | 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 14:24:23 +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 Yellow Pepper | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 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 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 Mediterranean Chicken https://www.youribsfreedom.com/recipe/mediterranean-chicken/ https://www.youribsfreedom.com/recipe/mediterranean-chicken/#respond Thu, 24 Mar 2022 12:59:39 +0000 https://www.theibscoach.com/?post_type=recipe&p=76 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 […]

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]]> 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
  1. 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.
  2. 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.
  3. Add the chicken breast, drizzle with lemon juice and sprinkle with crushed black pepper.
  4. 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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]]> https://www.youribsfreedom.com/recipe/mediterranean-chicken/feed/ 0 Turkey Chilli https://www.youribsfreedom.com/recipe/turkey-chilli/ https://www.youribsfreedom.com/recipe/turkey-chilli/#respond Wed, 22 Sep 2021 17:51:44 +0000 https://www.theibscoach.com/?post_type=recipe&p=2298 I love this hot chilli dish, low in fat as turkey meat is leaner than beef and you can make it as spicy as you want to. This recipe is medium spicy.

This recipe is fantastic in gluten free tortilla wraps as fajitas also, just add guacamole, iceberg lettuce and sour cream.

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Turkey Chilli
I love this hot chilli dish, low in fat as turkey meat is leaner than beef and you can make it as spicy as you want to. This recipe is medium spicy. This recipe is fantastic in gluten free tortilla wraps as fajitas also, just add guacamole, iceberg lettuce and sour cream.
Servings2 portions
Prep Time10 minutes
Cook Time20 minutes
Ingredients
Instructions
  1. Brown turkey mince in olive oil in a deep fry pan or wok, drain and leave to one side.
  2. Slice the pepper and courgettes and cook through in saucepan.
  3. Add the tinned chopped tomatoes and stir in the spices.
  4. Add the mince back in and simmer for 10+ minutes until everything is cooked through.
  5. Serve with rice, or use as fajita mix in tortilla wraps. Or enjoy on its own in a bowl. Delicious!

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]]> https://www.youribsfreedom.com/recipe/turkey-chilli/feed/ 0 Crunchy Peppers & Hummus https://www.youribsfreedom.com/recipe/peppers-and-hummus/ https://www.youribsfreedom.com/recipe/peppers-and-hummus/#respond Wed, 22 Sep 2021 16:32:59 +0000 https://www.theibscoach.com/?post_type=recipe&p=2277 This simple snack is so easy to fix up and is really portable. Simply slice up some peppers, pop in a Tupperware box and take a tub of hummus with you.

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Peppers and Hummus
This simple snack is so easy to fix up and is really portable. Simply slice up some peppers, pop in a Tupperware box and take a tub of hummus with you.
Servings2-4 portions
Ingredients
Instructions
  1. Wash and slice peppers.
  2. Sprinkle paprika over the hummus.
  3. Dunk peppers in hummus and enjoy!

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]]> https://www.youribsfreedom.com/recipe/peppers-and-hummus/feed/ 0 Chilli Sweetcorn Salad https://www.youribsfreedom.com/recipe/chilli-corn-salad/ https://www.youribsfreedom.com/recipe/chilli-corn-salad/#respond Tue, 04 May 2021 19:27:55 +0000 https://www.theibscoach.com/?post_type=recipe&p=3786 Salads should never be boring. This one was created out of a fridge with ‘nothing’ supposedly in… It actually only took around 10 – 12 minutes to create as I chopped the salad whilst cooking the corn. Very nutritious full of flavour, colour, texture and really good for my gut. An all round win, win. […]

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]]> Salads should never be boring. This one was created out of a fridge with ‘nothing’ supposedly in… It actually only took around 10 – 12 minutes to create as I chopped the salad whilst cooking the corn.

Very nutritious full of flavour, colour, texture and really good for my gut. An all round win, win. Avocado and beetroot are the best foods for IBS.

The beetroot sauce is a new find and a bought sauce from Tesco. However, if you want to really go for it and get your cook on, try my Beetroot sauce recipe instead.

To make the chilli corn you could try this recipe also.

Chilli Corn Salad
Servings1 person
Prep Time10 minutes
Cook Time8 minutes
Ingredients
Instructions
  1. Wash and boil the corn on the cob for approx 3 - 4 minutes. Whilst this is cooking, heat the oven. Once cooked through, drain the cobs and coat with rose harissa and lime juice. Place in oven and cook for further 3 - 4 minutes.
  2. Whilst the corn is cooking wash and chop the salad and arrange on the plate.
  3. Add the cooked chilli corn, drizzle with lemon juice, beetroot sauce and black pepper and serve.

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]]> https://www.youribsfreedom.com/recipe/chilli-corn-salad/feed/ 0 Feta & Mint Salad with Paprika Potatoes https://www.youribsfreedom.com/recipe/feta-mint-salad-paprika-potatoes/ https://www.youribsfreedom.com/recipe/feta-mint-salad-paprika-potatoes/#respond Fri, 11 Dec 2020 11:47:37 +0000 https://www.theibscoach.com/?post_type=recipe&p=2956 WOW! This salad was so tasty and a little bit naughty... TO get approval from the hubs is prise indeed. Especially when he asked what was for dinner and I said 'salad' the look of pure disappointment on his face was a picture.

So I thought, 'how can I make this more appealing to a hungry husband?' The answer - add crispy bacon and feta to it (see alternatives below).

I must admin that even I was very impressed with the flavours and textures of this simple salad. I don't personally eat dairy very often and only have cheese once in a blue moon as it affects my IBS if I overdo it but this was worth it and no pain or constipation today so I have got away with it this time!

If you are Dairy Free you can swap over the feta for a vegan cheese alternative or leave it out.

If you are vegetarian you could swap out the crispy bacon for crispy onion, or leave it out.

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Feta & Mint Salad with Paprika Potatoes
WOW! This salad was so tasty and a little bit naughty... TO get approval from the hubs is prise indeed. Especially when he asked what was for dinner and I said 'salad' the look of pure disappointment on his face was a picture. So I thought, 'how can I make this more appealing to a hungry husband?' The answer - add crispy bacon and feta to it (see alternatives below). I must admin that even I was very impressed with the flavours and textures of this simple salad. I don't personally eat dairy very often and only have cheese once in a blue moon as it affects my IBS if I overdo it but this was worth it and no pain or constipation today so I have got away with it this time! If you are Dairy Free you can swap over the feta for a vegan cheese alternative or leave it out. If you are vegetarian you could swap out the crispy bacon for crispy onion, or leave it out.
Servings2 people
Prep Time15 minutes
Cook Time10 minutes
Ingredients
Salad
For Crispy Bacon Potatoes
Dressing
Instructions
  1. Wash, chop in half and par boil the baby potatoes for 5 minutes.
  2. Whilst potatoes are par boiling, cut the bacon into strips and crisp in an Air Fryer (or on a baking tray in the oven).
  3. Drain potatoes, add paprika, salt, oil and pepper and ½ squeezed lemon juice and stir. Add to an Air Fryer (or bake in the oven) until cooked.
  4. Prepare the salad whilst the potatoes and bacon are cooking and getting nice and crispy. Chop all the salad ingredients, stir in a large bowl with lemon juice and black pepper to
  5. Mix the rest of the lemon juice withe the finely chopped herbs and black pepper and pour over the salad.
  6. Add the crispy bacon strips to the paprika potatoes and serve with the salad.

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]]> https://www.youribsfreedom.com/recipe/feta-mint-salad-paprika-potatoes/feed/ 0 Chilli, Rice and Guacamole https://www.youribsfreedom.com/recipe/chilli-spicy-rice-and-mint-guacamole/ https://www.youribsfreedom.com/recipe/chilli-spicy-rice-and-mint-guacamole/#respond Mon, 13 Apr 2020 17:01:00 +0000 https://www.theibscoach.com/?post_type=recipe&p=2741 This really is a great combination, the chilli is nice and spicy, the rice flavoursome and the mint guacamole refreshing and cooling on the pallette. An all round great meal!

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Chilli, Spicy Rice and Mint Guacamole
This really is a great combination, the chilli is nice and spicy, the rice flavoursome and the mint guacamole refreshing and cooling on the pallette. An all round great meal!
Servings2 people
Prep Time15 minutes
Cook Time30 minutes
Ingredients
For the Chilli
For the Rice
For the Guacamole
Instructions
  1. Start the Chill first by heating the oil in a large pan and browning the mince.
  2. Whilst this is browning off, chop the peppers, celery and leek. Add these to the mince, once browned.
  3. Add the pasata and chopped tomatoes and the spices. Stir and simmer for 20 minutes, stirring occasionally.
  4. Now for the Rice. add 1 cup of rice and two cups of water to a saucepan. Add the stock cube and spices and bring to the boil.
  5. Once boiling, add the saucepan lid and simmer on a low heat for around 8 - 10 minutes (or follow packet instructions). Take off heat once cooked and stir with a fork.
  6. Now for the Guacamole. peel and chop the avocado and add to a hand blender or small food processor (you can mash by hand but its easier in a processor).
  7. Add the lemon juice, mint and pepper. Blend until you reach a smooth consistency.
  8. Serve the rice, chilli and guacamole with some crips tortilla chips for extra crunch and enjoy!

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]]> https://www.youribsfreedom.com/recipe/chilli-spicy-rice-and-mint-guacamole/feed/ 0 Beetroot Puree https://www.youribsfreedom.com/recipe/beetroot-puree/ https://www.youribsfreedom.com/recipe/beetroot-puree/#respond Tue, 24 Mar 2020 13:03:11 +0000 https://www.theibscoach.com/?post_type=recipe&p=727 This simple puree is a great accompaniment to many dishes.  It goes well with salads, can be used as a dip and is versatile enough to spread on toast or used in a healthy wrap for lunch. Beetroot Puree CourseSauces & Dips CuisineDairy & Gluten Free, Vegan KeywordIBS Friendly Recipe Servings2 people Prep Time5 minutes […]

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]]> This simple puree is a great accompaniment to many dishes.  It goes well with salads, can be used as a dip and is versatile enough to spread on toast or used in a healthy wrap for lunch.
Beetroot Puree
Servings2 people
Prep Time5 minutes
Ingredients
Instructions
  1. Pre-cook the beetroot and leave to cool before starting this recipe
  2. Once cooled, chop into rough chunks, add the rest of the ingredients into a small hand blender and blend until you reach the desired consistency.
  3. Serve with whatever you fancy and enjoy. I like mine with toasted wholemeal pitta and a side of hummus...!
Recipe Notes

Who doesn't like a bit of sauce?

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]]> https://www.youribsfreedom.com/recipe/beetroot-puree/feed/ 0 Corn & Potato Salad https://www.youribsfreedom.com/recipe/grilled-corn-potato-salad/ https://www.youribsfreedom.com/recipe/grilled-corn-potato-salad/#respond Mon, 28 Oct 2019 17:04:12 +0000 https://www.theibscoach.com/?post_type=recipe&p=2507 Potato salads don't have to be a seasonal dish, with all this flavour and heat, simply adding some cooked meats, quiche, salad or veg means you can enjoy this side dish whenever you fancy something different.

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Grilled Corn & Potato Salad
Potato salads don't have to be a seasonal dish, with all this flavour and heat, simply adding some cooked meats, quiche, salad or veg means you can enjoy this side dish whenever you fancy something different.
Servings2 people
Prep Time10 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Boil a pan full of water, wash and cut potatoes in half and cook through for 10 - 15 minutes.
  2. Heat grill to high. Melt butter and mix with olive oil. Coat corn and cook in oven for 10 minutes, turning once.
  3. Chop peppers, coat with butter and oil mix and grill in the oven, turning regularly.
  4. Once cooked, cut the corn off the cob, drain the potatoes and mix these with the peppers.
  5. Add the seasonings to the creme fraiche and stir thoroughly. Add this sauce to the veg, mix and serve with fresh coriander.

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