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How to Build the Best Paleo Smoothie Bowl

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

I recently developed a blog post for Nutiva called, “How to Build the Best Smoothie Bowl.” And after I created it, I thought, “But what about my friends who want to build one but need to do it 100% Paleo and/or within a low-FODMAP guideline? So today I want to teach you how to build the best Paleo Smoothie Bowl with an added bonus for those needing the low-FODMAP modification.

Here is the original graphic for How to Build the Best Smoothie Bowl. There are no modifications to this one.

How to Build the Best Paleo Smoothie Bowl www.sarahkayhoffman.com

Now here’s how to do it with the appropriate modifications. 

{Next to each ingredient below, if it’s “Paleo-approved” there will be a (P). If it’s FODMAP-friendly (meaning super low FODMAPs and/or FODMAP-free)) there will be an (F).}

How to Build the Best Paleo Smoothie Bowl

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How to Build the Best Paleo Smoothie Bowl sarahkayhoffman.com

Base Ingredients

  1. Banana (P, F)
  2. Apple (P)
  3. Orange (P, F)
  4. Mango (P)
  5. Peach (P)
  6. Pear (P, F – only if it’s a Prickly Pear)
  7. Kiwi (P, F)
  8. Avocado (P)
  9. Cherry (P)
  10. Pineapple (P, F)
  11. Strawberries (P, F)
  12. Blueberries (P, F)
  13. Raspberries (P, F)
  14. Blackberries (P)

Green Add-Ins

  1. Kale (P, F)
  2. Spinach (P, F)
  3. Chard (P, F)

Liquid 

  1. Coconut Water (P, F – sometimes)
  2. 100% Fruit Juice (Depends)
  3. Dairy Milk (Neither)
  4. Non-Dairy Milk (coconut, almond, rice, cashew, soy, hemp, etc.) (P, F – coconut, P – almond, F – rice, P – cashew, F – hemp) (Learn how to make Homemade Hemp Hemp Milk and Homemade Vanilla Mint Almond Milk.)

Protein

  1. Protein Powder (Depends)
  2. Greek Yogurt (Neither)
  3. Coconut Milk Yogurt (P, F)
  4. Tofu (F – but only if it’s plain or firm not silken)

Other Additions for Added Nutrients, Color, Texture & Flavor

  1. Chia Seeds (F)
  2. Hempseeds (F)
  3. Flax seeds (F)
  4. Almonds (P)
  5. Coconut Manna (P, F – caution with too much of it, though)
  6. Coconut Oil (P, F)
  7. Honey (P)
  8. Coconut Sugar (P, F)
  9. Cinnamon (P, F)
  10. Superseed Blend (F)
  11. Turmeric (P, F) (Bonus: doubles as yellow natural food coloring for your smoothie bowl.)
  12. Ginger (P, F)
  13. Maca (P, F)
  14. Peanut Butter (F)
  15. Maple syrup (P, F)
  16. Matcha Powder (P, F)
  17. Vanilla (P, F)
  18. Spirulina (P, F) (Bonus: doubles as blue-green natural food coloring for your smoothie bowl.)

Crunchy Toppings

How to Build the Best Paleo Smoothie Bowl sarahkayhoffman.com Low FODMAP SIBO

  1. Chia Seeds (F)
  2. Hempseeds (F)
  3. Sunflower seeds (P, F)
  4. Pumpkin seeds (P, F)
  5. Granola (Depends, but most Granola would not fall under the F category. For a couple amazing Paleo granola options choose this Maple Nut Crunch and/or Apple Cinnamon Harvest)
  6. Walnuts (P, F)
  7. Almonds (P)
  8. Pomegranate seeds (P)
  9. Goji berries (P)
  10. Cacao nibs and/or chocolate chips (Depends, all around, but choosing 100% cacao will give you P + F. Choose the nibs or powder)

Other Toppings

  1. Banana (P, F)
  2. Mango (P)
  3. Peach (P)
  4. Pear (P)
  5. Kiwi (P, F)
  6. Pineapple (P, F)
  7. Strawberries (P, F)
  8. Blueberries (P, F)
  9. Raspberries (P, F)
  10. Blackberries (P)
  11. Dragon Fruit (P, F)
  12. Shredded coconut (P, caution for F)
  13. Dried fruit (P, caution for F)
  14. Coconut whip cream (P, F) (Learn how to make Coconut Whip Cream.)
  15. Chocolate Hazelnut Spread
  16. Bee Pollen (P, F)

Enjoy!

p.s. If you enjoy this Paleo and Low-FODMAP breakdown/modifications, surely you’ll enjoy my massive FREE Travel Guide.

Xox,
SKH

Lemongrass Curry Chicken

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

Approximately 8.25 years ago, my auntie (+Godmother) Lan came to California to visit (okay, it was only a year ago) and during her visit she taught me how to make a few new things, including this Lemongrass Curry Chicken.

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Pumpkin Pie Pudding

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

Yesterday was a weird day. Let’s just get that out of the way. I needed to lighten my thoughts up a bit, so I figured today was the perfect day to finally share with you my Pumpkin Pie Pudding recipe.

Pumpkin Pie Pudding sarahkayhoffman.com Gut Healing

Last night I had a crazy dream. I couldn’t fall asleep until almost 11pm, and then I was up several times throughout the night.

The culmination was this dream.

In my dream, another one of our social workers (not the one who called before) called to tell me, “Well, I have some interesting news for you…..” A few seconds prior, her connection had been cutting in and out and she mentioned that she could lose me soon. And then she lost me before she could finish the sentence.

She didn’t return my call immediately.

Pumpkin Pie Pudding sarahkayhoffman.com Ingredients Dairy Free

In the meantime, I told Ryan exactly what she had said. In my dream, he was crying.

I then, of course, woke up from the dream.

I never did find out exactly why or what she was going to tell me.

This morning, the story lingers, even though it’s not true, just a dream.

And that’s kind of how I feel about the entire day yesterday.

Pumpkin Pie Pudding sarahkayhoffman.com Low FODMAP

I heard something that doesn’t seem real. I cried. It crushed me.

I told a good friend something super private, my own little “unreal dream” I’ve been living.

Do you ever feel like in life, just like in dreams, you have a hard time understanding what’s real and what’s not? What should be real and what should not?

Anyways, it’s morning now.

Today is a new day.

I’ll totally make a batch of this for Pumpkin Pie Pudding because it’s a dreamy that gives me the fall daydreams all day long.

p.s. Still totally in the 90’s here, still totally hating it, and still totally willing my life into fall days.

Pumpkin Pie Pudding

Click HERE to save this recipe for later.  Pumpkin Pie Pudding www.sarahkayhoffman.com #gelatin #pumpkinpie #pudding #healthyliving #Paleo #guthealth

Print
Pumpkin Pie Pudding
Author: 
Recipe type: Dessert
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 6-8
 
This Pumpkin Pie Pudding is the perfect blend of gut-healing goodness and fall-flavored inspiration. It is gluten, dairy, soy, corn and nut free.
Ingredients
Instructions
  1. Place ¾ cup milk, pumpkin, pumpkin pie spice, and vanilla extract in a medium-sized mixing bowl.
  2. Bring the other ¾ cup milk to an (almost) boil on the stove in a small pan.
  3. Teaspoon by teaspoon mix the gelatin into the hot water.
  4. Add the gelatin mixture to the rest of the ingredients.
  5. Using either an immersion blender (I love THIS one) or hand mixer, mix together all ingredients until smooth.
  6. Transfer to a serving dish, cover, and refrigerate until hardened.
  7. Serve as-is or to give a boost of sweetness, make my homemade, non-dairy whip cream.
Notes
Non-Dairy Whip Cream: Use THIS full fat coconut milk. Place the can in fridge overnight (or at least 5 hours prior). Scoop about ½ cup milk out (it will be super thick) into a small bowl. Add about 1 - 2 tbsp Nutiva Organic Coconut Sugar (depending on how sweet you like it) and whip together by hand. This is the perfect topping for the Pumpkin Pie Pudding!

p.s. This recipe is gluten, dairy, soy, corn, egg and nut free. It has nil sugar and is grain free if you don’t use the “whip,” and because of the gelatin, is great for gut healing. It is also SCD, Paleo, Low-FODMAP, and GAPS-approved.

p.s. It’s also more of a JELLO than a pudding, but it’s also kind of a cross-over of JELLO meets pudding.

Xox,
SKH

Pumpkin Pie Pudding sarahkayhoffman.com

Travel and Convenience Snack Guide Companion

Filed Under: Eat, GAPS, Gluten Free, IBS IBD, Inspire, Love, Low FODMAP, Paleo, Recipes, scd, Special Diets, Unprocessed, Wellness Tagged With: , , , , , , , , ,

I told you in mid-March that in early May I would release a travel and convenience snack guide companion. I had no idea back then just how time-consuming this project would be and that actually having it done in 2 months time was a huge feat, but nonetheless, The Gutsy Girl’s Bible: A Travel and Convenience Snack Guide Companion is finally available!

Want to skip this entire post to just grab it for FREE now? Go ahead. Click HERE to get it!

Background

Travel and Convenience Snack Guide Companion plu The Gutsy Girl's Bible an approach to healing the gut sarahkayhoffman.com

My very first e-book was The Gutsy Girl’s Bible: an approach to healing the gut (which is currently on the 3.0 – and final – version). I wrote this e-book for the first time in 2012 because I had a passion for helping women heal the gut with food and lifestyle vs. drugs and medication. I also wrote it because I had lived through the struggles of figuring out “diet,” what I was intolerant to, how to navigate different dietary restrictions, etc. So I created a massive guide in order to help other women begin to figure out their own needs.

One of my greatest passions in life is cooking and baking at home, but I was not always this way. In fact, I’ve only been this way for the past (approximately) 10 years.

While I teach and preach to clients and thousands of readers worldwide how to do things like; make their own bone broth, whip up a 6-ingredient batch of bread and take baby steps towards healing their guts holistically, I am also a realist.

I realize that in the fast-paced world in which we live, doing these tasks 24/7 is neither doable nor realistic. People are busy. We are traveling, exploring, working and doing. And yet, we are a society who is getting sicker by the minute. Sadly, many don’t know why or from what, but they can feel it deep down, daily.

I believe that when we understand the root cause of our problems, we can then make the best decisions possible while on-the-go.

And that is what this guide is all about…..knowing what is the best decision based on your own, unique circumstance.

Travel and Convenience Snack Guide Companion

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Travel and Convenience Snack Guide Companion www.sarahkayhoffman.com free download guide

So I took on a project to filter about 200 products into various special diet categories to help those in the ever-growing special-diet population (based on choice and/or need).

Download this free #travel and convenience snack guide companion.

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Snack and Convenience Categories Contained Within the Guide

The Gutsy Girl's Bible a travel and convenience snack guide sarahkayhoffman.com

  • Bars (Protein + General)
  • Beverages
  • Carry Along Sweeteners
  • Child Specific, Adult Approved + Loved
  • Chips ‘n Crunchy
  • Dessert ‘n Sweets
  • Granola & Granola Bars
  • Miscellaneous
  • Meal-ish
  • Nuts, Seeds & Nut Butters
  • Supplements + Healthy & Vibrant Travel “Insurance”

A Travel and Convenience Snack Guide Companion Made in Nature sarahkayhoffman.com

Labels, Special Diets, etc. Contained Within the Guide

  • Organic (Certified Organic only)
  • Certified Gutsy
  • 5 ingredients or less
  • Gluten Free
  • Dairy Free
  • Soy Free
  • Sugar Free
  • 5g of sugar or less
  • Total Grams of Sugar
  • Total Net Carbs (Grams of Carbs – Grams of Fiber)
  • Paleo
  • AIP (Autoimmune Protocol)
  • FODMAP Free (no FODMAPs or super low FODMAP)
  • GAPS (Gut and Psychology Syndrome)
  • SCD (Specific Carbohydrate Diet)
  • Vegan

Choose Your Version

There are two versions of the guide; a free and paid version.

The Free Version

The free version gives you all the information you need in order to make the best and most informed decisions. This version has been condensed, so that I could make it into an easily-downloadable PDF for anyone and everyone to have access to.

The Paid Version

Full Version A Travel and Convenience Snack Guide sarahkayhoffman.com

{To see it in detail, click the above image to view larger.}

The paid version is, truth be told, a massive document. It includes everything the free version includes plus a way for you to easily sort through any special dietary restrictions.

The paid version is just $4.99 and comes in an Excel Spreadsheet format via Google Docs. If you purchase The Gutsy Girl’s Bible: an approach to healing the gut, 3.0 you will get the paid version for free.

There are 21 total columns. Columns include: Brand + Product (same as the free version), Label, Special Diet, Etc. (same as the free version), an individual column for each label, special diet, etc.(i.e. Organic, 5 ingredients or less, GF, DF, etc.) with an “X” or “-” to denote whether or not the product falls/does not fall under that category, Total Grams of Sugar (same as the free version), Total Net Carbs (same as the free version), Link for Coupon Code (same as the free version), Special Notes (same as the free version), and Link (all product clickable links for easy access to view and purchase).

The Excel Spreadsheet format will also allow you to sort the data based on preferences and find any term easily (command + F on a MAC and control + F on a PC) (i.e. Soy Lecithin, Cane Sugar).

I hope you enjoy The Gutsy Girl’s Bible: A Travel and Convenience Snack Guide Companion!

A Travel and Convenience Snack Guide Companion NOWFoods Probiotics sarahkayhoffman.com

Xox,
SKH

Travel and Convenience Snack Guide Companion sarahkayhoffman.com

27 Thanksgiving Menu Items

Filed Under: 101 Days of Blogging, Dairy Free, Eat, GAPS, Gluten Free, Love, Paleo, Recipes, scd, Special Diets, Wellness Tagged With: , , , , ,

Yesterday I shared my Thanksgiving Pumpkin-Apple Soup recipe, and I promised more for today. So here we go, my list of 27 Thanksgiving menu items.

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Thanksgiving Pumpkin Apple Soup

Filed Under: 101 Days of Blogging, Dairy Free, Eat, Egg Free, GAPS, Gluten Free, Grain Free, Love, Paleo, Recipes, scd, Special Diets, Unprocessed Tagged With: , , , , , , , , , ,

I know people are making their menus for Thanksgiving next week, so I thought I’d share a quick Thanksgiving Pumpkin Apple Soup recipe.

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