A Gutsy Girl

You will heal. I will help.

Egg Free

5 Ways Collagen Can be an Overall Health Boost

Filed Under: Egg Free, General, Gluten Free, Grain Free, Gut Healing, IBS IBD, Love, Special Diets, Unprocessed, Wellness Tagged With: , , , ,

I believe in gelatin for gut healing. I also believe that collagen can be an overall health boost, so today I want to share with you my favorite 5 ways collagen can be an overall health boost.

5 Ways Collagen Can be an Overall Health Boost www.sarahkayhoffman.com Vital Proteins Collagen Peptides all 3 #guthealth #healthyliving #collagen #healthylifestyle

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Strawberry Shortcake for One

Filed Under: Dairy Free, Eat, Egg Free, GAPS, Gluten Free, Grain Free, Love, Low FODMAP, Paleo, Recipes, scd, Special Diets, Unprocessed, Wellness Tagged With: , , , , , , , , , , , , ,

Make all your summer dessert wishes come true today with my Strawberry Shortcake for One recipe.

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Why I Believe in Gelatin for Gut Healing

Filed Under: Dairy Free, Egg Free, Gluten Free, Gut Healing, IBS IBD, Love, Special Diets, Sugar Free, Unprocessed, Wellness Tagged With: , , , , , ,

As soon I knew for sure I wanted to partner with Vital Proteins, I knew that this post, why I believe in gelatin for gut healing, would be the first post I shared with you….because I whole-heartedly do believe in gelatin for gut healing.

Why I Believe in Gelatin for Gut Healing www.sarahkayhoffman.com Vital Proteins #GutHealth #VitalProteins #Gelatin #Paleo

Have you ever made my “super-famous” bone broth? Of course you have. But here is a common question/complaint I get,

After I made your bone broth, I put it in the fridge because there was so much leftover. When I woke up in the morning to make a cup, I was so grossed out. There was a huge layer of fat sitting on top. Is that normal?

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Oatless Protein Oatmeal

Filed Under: Dairy Free, Eat, Egg Free, Gluten Free, Grain Free, Gut Healing, IBS IBD, Love, Paleo, Recipes, Special Diets, Wellness Tagged With: , , , , , , , , , ,

I have shared this Oatless Protein Oatmeal many times before on Instagram (usually in Stories), and each time I do, several people message me, “Can you please share with me exactly what’s in that?”

So today I am.

And it’s basic.

In fact, it’s so basic that unless you need to have an oatless oatmeal, I think you should skip it and go for the 32g of fiber in one super breakfast bowl instead.

But here is why I love it:

  1. It’s grain-free, for those times when that’s what I need.
  2. It includes gut-healing boosts.
  3. I can make it in like 2 minutes.
  4. It still tastes good. (-ish; no, it’s not pancakes or muffins)
  5. It is: dairy free, egg free, gluten free, grain free, soy free, and Paleo.

Oatless Protein Oatmeal

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Oatleass Protein Oatmeal with Gut-healing boosts www.sarahkayhoffman.com

You only need these 5 ingredients to make this Oatless Protein Oatmeal:

  1. 1 scoop Nutiva Organic Plant Protein Powder. (I am a chocolate-loving mama by nature, but when it comes to this Plant Protein, I always choose the Vanilla. HERE is the Chocolate if you prefer that one. And yes Nutiva is a client, but they have, hands down, some of the very best products in our entire house.)
  2. 1 teaspoon NOW Foods L-Glutamine. I use this every single day, as often as possible. I probably consume 1 Tbsp a day in total. I have used the NOW Foods brand since the beginning of my gut-healing journey, and I’m always going to use it. (Side note: I’m going to the NOW Foods HQ this week to learn about their company and all products. Questions?!)
  3. 2 Tbsp Nutiva Organic Coconut Flour. The best. I use this for everything. The reason I add it to this Oatless Protein Oatmeal is that it helps give an even thicker texture.
  4. 1 Tbsp Vital Proteins Gelatin. Gelatin for gut healing rocks. I’ve written about the differences between Collagen and Gelatin before, so you can learn all about it. I choose Vital Proteins because I think they are the masters in their niche. They have stayed focused on their craft and perfecting it. And the products are really great.
  5. pinch, Monkfruit. If you don’t want the little extra sweetness, then you can skip this one. I love it, though, so I always add it in. I’m a Lakanto fan, but there are obviously other brands out there.

Place it all in a bowl, and either add water and/or full-fat coconut milk to it until you get the desired consistency. I tend to do about 1/2 water and 1/2 full-fat coconut milk.

You can use whatever brand of all the above that you want, but those are always the ones I use.

The only one two that you should not swap is the protein powder (because Nutiva’a new one is grain free), and the L-Glutamine because NOW Foods is my jam.

Oatless Protein Oatmeal www.sarahkayhoffman.com gut-healing

But that looks gross and boring

I already can hear and see some of that happening on the other side of the screen.

And it’s okay.

If so, this is not for you.

Why?

Because either:

  1. Your gut isn’t that bad so you really don’t need to find alternatives like this (be very thankful for that!) and/or 
  2. You are not yet ready to truly heal your gut.

For those of you who need extra motivation around this, I discuss it plenty in The Gutsy Girl’s Bible: an approach to healing the gut, 3.0. 

Oatless Protein Oatmeal Day 12 Gutsy Bible boring quote www.sarahkayhoffman.com

It’s only boring if you tell yourself it’s boring. 

Rarely is gut healing a picnic.

But I have to share something very important with you about gut healing that I learned this past weekend – soon, not today. 

It has to do with the difference in HEALING and WHOLENESS.

They are vastly different.

Stay tuned.

And let me know if try this basic recipe. Y’all…..basic is best. 

Xox,
SKH

7-Day Smoothie Challenge

Filed Under: Dairy Free, Egg Free, GAPS, Gluten Free, Grain Free, Gut Healing, IBS IBD, Inspire, Love, Low FODMAP, Paleo, Recipes, scd, Special Diets, Unprocessed, Wellness Tagged With: , , , , , , ,

Are you ready for the 7-Day Smoothie Challenge to begin?

If this is the first blog post you’ve read about the 7-Day Smoothie Challenge, let me give you the quick rundown:

  • Who: YOU (+ your friends, family, co-workers, etc. – all you have to do is SHARE this event with them)
  • Where: all information can be found right here on my blog, and all the smoothies should be consumed wherever you are happiest and most stress free
  • What: A 7-Day Smoothie Challenge where I provide 7 full smoothie recipes that you can make at home and enjoy.
  • When: Monday, April 30 – Sunday, May 6, 2018 (or really anytime you want to start and/or do it again!)
  • Why: Because smoothies have been an easy way for me to incorporate all things during my gut-healing journey, and I want to share them with you.
  • How: Just grab your 7-day smoothie challenge ingredients, and then get to making something delicious.
  • Cost: This is FREE. There is no charge. All I ask is that if you are participating, to comment on the Facebook event HERE.

If you’re ready to grab the recipes, dig in.

Join this 7-Day Smoothie Challenge – for fun, not diet.

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7-Day Smoothie Challenge

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7-Day Smoothie Challenge www.sarahkayhoffman.com Vegan dairy free gluten free Paleo

Make note that you can add almost any gut-healing boosts for smoothies to the 7-day smoothie challenge recipes below. One that I almost always add is the L-Glutamine.

Thick ‘n Creamy Blueberry Manna Smoothie

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Thick 'n Creamy Blueberry Manna Smoothie
Author: 
Recipe type: Smoothie
Prep time: 
Cook time: 
Total time: 
Serves: 1-2
 
A thick ‘n creamy smoothie filled with blueberries and Organic Coconut Manna. This smoothie recipe is gluten free, grain free, dairy free, soy free, vegan and Paleo.
Ingredients
  • 1 cup blueberries, frozen
  • 1 cup full fat coconut milk
  • 2 Tbsp Nutiva Organic Coconut Manna
Instructions
  1. Gather and measure all ingredients.
  2. Place all ingredients in a blender.
  3. Blend on high until all ingredients have been completely blended together, forming your perfect smoothie consistency.
  4. Pour mixture, and serve immediately.

Special notes for my Gutsy friends:

  • Almost everyone will be able to enjoy this recipe, as it’s gluten, grain, dairy, and soy free + Vegan and Paleo.
  • It’s also fairly low-FODMAP, but if you’re SIBO is active, you may not be able to drink the full thing in one sitting. 2 Tbsp of the Coconut Manna could aggravate your symptoms. Either reduce that to 1 Tbsp or only drink half the smoothie.

Low-FODMAP Berry-licious Hemp Smoothie

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sarahkayhoffman.com Berry-licious Hemp Smoothie for 2 Ingredients Full Setup with Funky Straws nutiva.com

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Low-FODMAP Berry-licious Hemp Smoothie
Author: 
Recipe type: Smoothies
Prep time: 
Cook time: 
Total time: 
Serves: 1-2
 
A low-FODMAP smoothie that's gluten free, grain free, dairy free, soy free, Vegan and Paleo.
Ingredients
  • 1 banana (~ 1 cup), fresh or frozen
  • ½ cup blueberries, fresh or frozen
  • ½ cup raspberries, fresh or frozen
  • ½ cup milk of your choice (this recipe was made with coconut milk)
  • 2 Tbsp Nutiva Organic Hempseed
  • 2 tsp vanilla extract
  • ½ Tbsp fresh mint leaves
  • 2 heaping handfuls spinach, fresh
  • 10 ice cubes
Instructions
  1. Gather and measure all ingredients.
  2. Place milk, berries, extract, mint, spinach and hempseeds in the blender.
  3. Next, add the banana and ice cubes.
  4. Blend on high until all ingredients are completely blended together, forming a perfect smoothie consistency.
  5. Pour mixture into 2 glasses. If desired, top with raw cacao nibs for a little crunch.
  6. Serve immediately.

Special notes for my Gutsy friends:

  • If you have SIBO and it’s active, you will need to use a less-ripened banana. Ripe bananas sometimes are aggravating. They never have been for me, but they technically are high-FODMAP.
  • Why do I use so much hemp? Because I believe that hemp is good for gut healing. It’s also delish.

Boosted Green Smoothie

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Boosted Green Smoothie www.sarahkayhoffman.com

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Boosted Green Smoothie
Author: 
Recipe type: Smoothie
Prep time: 
Cook time: 
Total time: 
Serves: 1-2
 
A smoothie filled with greens, nutrition, and flavor that's low in sugar and contains no gluten, dairy, or soy. It is Paleo.
Ingredients
  • 1 cup Elmhurst Unsweetened Milked Hazelnuts
  • ½ cup frozen banana
  • ½ ripe avocado
  • 2 Tbsp Nutiva Organic Hempseed
  • 1 scoop (or packet) Wildway Smoothie Bowl Starter Mix
  • 1 large handful kale
  • 1 large handful spinach
  • 1 tsp cinnamon
  • 1 tsp moringa
Instructions
  1. Place all ingredients in a blender and blend until completely mixed together.
  2. Serve immediately.

Boosted Green Smoothie www.sarahkayhoffman.com plant based smoothies Elmhurst Milked Special notes for my Gutsy friends:

  • You can make this recipe low-FODMAP simply by removing the avocado. If you need more thickness once you remove it, use a whole banana. If your SIBO is alive and active, just make sure it’s an un-ripened banana.
  • I didn’t need anymore sweetness to this recipe because I was trying to keep it low sugar, but if you do, simply add 1 Tbsp maple syrup or honey (if you don’t need it to be low-FODMAP and/or you aren’t Vegan). Alternatively, you can use monk fruit, which is something I always have on hand.

Creamy Mint-Chip Smoothie

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7-Day Smoothie Challenge www.sarahkayhoffman.com Creamy Mint Chip Smoothie dairy free

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Creamy Mint-Chip Smoothie
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Recipe type: Smoothie
Prep time: 
Cook time: 
Total time: 
Serves: 1-2
 
An easy, creamy and delicious mint-chip smoothie that's gluten free, grain free, dairy free, soy free, vegan and Paleo.
Ingredients
  • 1 cup spinach
  • ½ large avocado
  • ½ cup banana
  • 2 full mint leaves
  • 1.5 cups coconut milk
  • 2 Tbsp Nutiva Organic Coconut Sugar
  • Cacao nibs/mini Enjoy Life chocolate chips, as desired
Instructions
  1. Place spinach, avocado, banana, and mint leaves in a Stasher Bag.
  2. Set bag in the freezer overnight, and remove from freezer when you're ready to make your smoothie.
  3. Place coconut milk, coconut sugar, and cacao nibs/Enjoy Life chocolate chips in a blender, then add the Stasher Bag contents on top.
  4. Blend until completely mixed together.
  5. Serve, and top with more chocolate chips.

Special notes for my Gutsy friends:

  • The avocado is a fairly important ingredient in this one, so if you cannot do FODMAPs, you might want to skip this one altogether. If you really want to try it, lower the avocado amount and add more spinach + banana.
  • This recipe was one I need that was part of a post for Nutiva and Stasher Bag called, “4 Simple Smoothie Prep Recipes.” The premise is that it’s easy to prep all your smoothies beforehand, stick the ingredients in a Stasher Bag in the freezer, and pull out whenever you want to make a smoothie for a quick grab-n-go. If you don’t have a Stasher Bag, just proceed about making this smoothie like normal. However, if you do want to grab some Stasher Bags, all of these smoothies could be prepped ahead of time to make this ultra easy.

Raspberry Muffin Smoothie

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7-Day Smoothie Challenge www.sarahkayhoffman.com Raspberry Muffin Smoothie dairy free

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Raspberry Muffin Smoothie
Author: 
Recipe type: Smoothie
Prep time: 
Cook time: 
Total time: 
Serves: 1-2
 
Packed with nutrients and filling ingredients, this smoothie will help transform your morning (or evening snack) from good to great. It is gluten free, dairy free, soy free, and Vegan.
Ingredients
  • 1.5 cups Elmhurst Milked Oats™
  • 1 cup frozen raspberries
  • 1 cup frozen banana
  • ½ cup gluten-free old fashioned oats
  • 1 Tbsp maple syrup
  • 1 Tbsp vanilla extract
  • 1 tsp cinnamon
Instructions
  1. Gather and measure all ingredients.
  2. Place all ingredients in a blender.
  3. Blend on high until all ingredients have been completely blended together, forming your perfect smoothie consistency.
  4. Pour mixture, and serve immediately.

Special notes for my Gutsy friends:

  • Even if you have active SIBO, this recipe could be just fine for you. I already know what you’re thinking, “But what about the Milked Oats and old fashioned oats?”
    • Oat Milk is low-FODMAP for up to 125 ml (about 1/2 cup). Therefore, your choices are: only drink a little less than half the smoothie in one sitting or use 1/2 cup Milked Oats and 1 cup of something else. For this recipe I’d recommend the Milked Walnuts or a full-fat coconut milk. 
    • Raw, rolled oats are actually low-FODMAP.

Strawberry Vanilla Smoothie

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7-Day Smoothie Challenge www.sarahkayhoffman.com Strawberry Vanilla Smoothie dairy free

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Strawberry Vanilla Smoothie
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Recipe type: Smoothies
Prep time: 
Cook time: 
Total time: 
Serves: 1-2
 
A simple smoothie that is lightly sweetened with strawberries and just a hint of maple syrup. The recipe is gluten free, grain free, dairy free, soy free, Vegan and Paleo.
Ingredients
  • 1.5 cups Elmhurst Milked Almonds™ Unsweetened
  • 1.5 cups frozen strawberries
  • 1.5 cups frozen cauliflower
  • 1 Tbsp vanilla extract
  • 1 Tbsp maple syrup, or to taste
Instructions
  1. Place all ingredients in a blender and blend until completely mixed together.
  2. Serve immediately.

Special notes for my Gutsy friends:

  • I understand that cauliflower can be super aggravating. If you tolerate it, please keep it in this smoothie. I never believed the hyped on adding frozen cauliflower to smoothies for the nutritional boost and thickening agent, but now I get it.
  • If you can’t do cauliflower (it is high-FODMAP), I would suggest swapping in frozen banana and hempseed, both of which will give that thick, creamy consistency. You could try 1/2 cup banana and 2 Tbsp hempseed.

Summer Refresher Smoothie

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7-Day Smoothie Challenge www.sarahkayhoffman.com Summer Refresher Smoothie Vegan

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Summer Refresher Smoothie
Author: 
Recipe type: Smoothies
Prep time: 
Cook time: 
Total time: 
Serves: 1-2
 
A light and cool recipe that's perfect for a hot day. It is gluten free, grain free, dairy free, and soy free. There are no added sugars, and it's suitable for the Vegan and Paleo diets.
Ingredients
  • 1 cup frozen papaya
  • ½ cup frozen watermelon
  • ½ cup frozen mango
  • ½ cup cucumber, peeled, de-seeded and cubed
  • ½ cup full fat coconut milk, refrigerated overnight the night before
  • use
  • ½ Tbsp fresh mint, chopped
  • ½ cup light coconut milk
Instructions
  1. Place all ingredients in a blender and blend until completely mixed together.
  2. Serve immediately.

Special notes for my Gutsy friends:

  • This recipe is full of FODMAPs, and you will not be able to outrun that. If you can’t do FODMAPs, skip today and enjoy the bonus recipe below 🙂
  • If you’re looking for more summer eats and treats, I have them HERE or you can it free with your copy of The Gutsy Girl’s Bible: an approach to healing the gut.

BONUS: Low-FODMAP Chunky Monkey Nice Cream

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Low-FODMAP Chunky Monkey Nice Cream www.sarahkayhoffman.com

I promised a BONUS recipe, and this is the best one ever. Grab the bonus recipe HERE. Just eat it every single day. No shame in your game.

I hope you love these smoothies, and enjoy the 7-day smoothie challenge. I didn’t set the smoothies to specific days, but if you want a schedule, just start at the top (on Monday) and work your way down. 

I’d love to see what you create during your 7-day smoothie challenge, any extra gut-healing boosts you add, and which one(s) are your favorites. Share them on the Facebook event page or tag me on Instagram using @agutsygirl and/or #AGutsyGirl when you upload a photo.

Xox,
SKH

7-Day Smoothie Challenge Ingredients

Filed Under: Dairy Free, Eat, Egg Free, Gluten Free, Gut Healing, Inspire, Love, Recipes, Special Diets, Unprocessed, Wellness Tagged With: , ,

As promised, I put together a list of 7-day smoothie challenge ingredients.

Click HERE for all 7 smoothies/recipes in one blog post. 

It’s going to be fun because obviously smoothies are fun!

It’s the little things in life, friends. The little things.

Now, invite a friend and let’s get this party started!

7-Day Smoothie Challenge Ingredients

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7-Day Smoothie Challenge Ingredients www.sarahkayhoffman.com dairy free

Need more smoothie challenge information? Click HERE.

  • 1.5 cups blueberries (1 pack)
  • 2 Tbsp Nutiva Organic Coconut Manna (1 jar)
  • (2 cartons/cans full fat coconut milk)
  • 5 bananas 
  • 4 Tbsp Nutiva Organic Hempseed (1 bag)
  • 1.5 cups raspberries (1 pack)
  • 4 Tbsp + 2 tsp vanilla extract (1 jar)
  • 4 cups spinach (fresh) (1 bag/container)
  • 1 large avocado 
  • (1 pack fresh mint leaves)  Vanilla Mint Shamrock Protein Shake sarahayhoffman.com Mint Paleo
  • 2 Tbsp Nutiva Organic Coconut Sugar (1 bag)
  • Cacao nibs/mini Enjoy Life chocolate chips, as desired
  • 1 cup Elmhurst Unsweetened Milked Hazelnuts™ (1 carton)
  • 1 scoop (or packet) Wildway Smoothie Bowl Starter Mix (This one is simply a “boost” that you can choose to use or not. And on that, you might want to grab many of these other gut-healing smoothie boosts to incorporate into the 7 days.)
  • 1 large handful kale (1 bag/container)
  • 2 tsp cinnamon (1 jar) 
  • 1 tsp moringa (1 bag)
  • 1.5 cups Elmhurst Milked Oats™ (1 carton)
  • ½ cup old fashioned oats, gluten free (1 bag)
  • 2 Tbsp maple syrup (1 jar)
  • 1.5 cups Elmhurst Milked Almonds™ Unsweetened (1 carton)
  • 1.5 cups frozen strawberries (1 bag/carton)
  • 1.5 cups frozen cauliflower (1 bag, I buy this frozen in florets or riced)
  • 1 cup papaya (1 papaya)
  • ½ cup watermelon (small watermelon)
  • ½ cup mango (1 mango or 1 small, frozen bag)
  • ½ cup cucumber, peeled, de-seeded and cubed (1 cucumber)
  • ½ cup Elmhurst Milked Walnuts™ (1 carton)
  • 1/3  cup + 1 Tbsp cacao powder (1 bag/can)
  • ½ cup raw walnuts (buy in bulk if you can, or a small bag)

Above are all the ingredients for the 7 days. 

7-Day Smoothie Challenge Ingredients www.sarahkayhoffman.com dairy free grocery list

Notes

  1. The last 3 ingredients are actually an 8th (and bonus) recipe day. It’s an “ice cream” of sorts, and it’s so good that you should probably eat it every single day.
  2. Many recipes use some of the same ingredients, so I combined any like ingredients (i.e. vanilla, bananas).
  3. I put down roughly the entire quantity you will need and then in parentheses, I listed how many units needed – i.e. what you’d write on your grocery list.
  4. You can purchase almost all of these ingredients at your local grocery store. I have linked to many of the ingredients online, if you prefer to have them shipped to you. 
  5. Can you make substitutions? Sure can. But do remember that I crafted these recipes very intentionally, and the products/brands I use are those I believe in and trust. (No one – no product or brand – is sponsoring any portion of this 7-day challenge. I make nothing when you buy, unless it’s an Amazon affiliate link and even then it’s pennies.)
  6. When I give the recipes for the smoothies, I’ll also give some practical substitutions for those who may need something a little different (i.e. low-FODMAP).
  7. Hate some of the ingredients on the list? That’s okay! Here are my solutions for that:
    1. Swap the ingredient for something else. If you need a recommendation or idea, head to the Facebook event group and ask.
    2. Skip that recipe altogether. Make the ice cream instead that day 🙂
  8. I listed many different alternative milks. Some of the recipes I would not recommend swapping any alternative milk you choose, but some would be okay to swap in a different milk. If you can’t get all the milks on my list, do your best. The smoothie will still turn out fantastic. (Note: except for the ice cream. You need walnut milk for that.) By the way, one alternative milk I did not include on the list, but is a favorite to use in smoothies is THIS Milked Cashews. It’s so thick, creamy and incredible, and you might want to grab one for a smoothie, your coffee, or just to sip.

Alright, I think you’re ready to gather. 

Do keep in mind that this does not start until Monday, April 30, so for any fresh items, hold off on purchasing until next weekend. All others, start gathering this weekend. I’ll have all recipes posted by next Friday, April 27th.

Want to get started with some juices and smoothies this weekend? Simple. Starting on page 115 of The Gutsy Girl’s Bible: an approach to healing the gut, 3.0, you’ll find 4 pages filled with them.

Xox,
SKH