A Gutsy Girl

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How to Build the Best Paleo Smoothie Bowl

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

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Lemongrass Curry Chicken

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

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

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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