Beat the Bloat with Maeve Madden’s IBS Friendly ‘Bear Bowl’

Nothing beats a lazy weekend and relaxed brunch. This IBS-friendly recipe from Maeve Madden is the perfect way to start the day!
maeve madden ibs friendly recipe

“The bear bowl is one of my weekend favourites, especially on a Sunday morning when I have a little more time to enjoy making my breakfast. I call it the Bear Bowl because it’s comforting and packed full of delicious healing ingredients – perfect for lazy, snuggly mornings.”



  • 2 eggs
  • 1/2 sweet potato
  • 30g spinach
  • 100g cooked quinoa
  • 1 teaspoon mixed seeds such as sunflower or pumpkin
  • Drizzle of olive oil
  • Salt and freshly ground black pepper, to taste


Bring a pan of water to the boil, gently lower in the eggs and cook for 7 minutes. Once cooked, transfer the boiled eggs (aka hot rocks) to a bowl of cold water and peel off the shells.

Cut a criss-cross in the sweet potato and pop it in the microwave for 5-7 minutes on high.

Steam the spinach in a steamer set over a pan of boiling water with the lid on until wilted, for 2 minutes.

Combine the sweet potato, spinach and quinoa in a large bowl and toss everything together.

Spoon the sweet potato and quinoa mixture into a bowl and top with the boiled eggs, mixed seeds and drizzle of oil. Season with salt and black pepper.

Top tip! The dish also works well with poached eggs instead of soft-boiled.

We love to add some chilli flakes and a sprinkling of fresh parsley to our Bear Bowl.

For a vegan option, swap the eggs for smoked tofu – cut into a block and fry both sides for a couple of minutes until brown and crispy.

quick cooking tips for spoonies

Recipe extracted from ‘Beat Your Bloat: Recipes & Exercises to Promote Digestive Health’ by Maeve Madden and published by Kyle Books

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