I’ve been asked, “What is inulin?” a lot lately, so I figured now was the time to address it….since I’ve been on such a FODMAP education kick.
Minnesota Sushi
I’m still laughing over those two words, “Minnesota Sushi.”
A couple weeks back, my fridge looked pathetic and the kids wanted a snack before we headed out. I opened the door and found some lunch meat, mayo, and a few pickles. I remembered a little snack (also an appetizer) I’ve had several times over the years.
You take that lunch meat, spread cream cheese over it, and insert pickles. Then you roll it up, and bam – you have a snack.
Well we rarely eat cream cheese because of the dairy factor (although, on my list is to get some Miyoko’s and/or make my own) so that wasn’t an option.
The mayo was an option. I swapped in the mayo for the cream cheese, and delivered to the children (and myself).
Ryan had just left for a work trip, so I sent him a Marco Polo (with my face stuffed obv), and told him all about the brilliance of this snack. He Marco’d me back, and said,
Yes, it’s called Minnesota Sushi.
I literally spit my water out because I was laughing so hard. In all these years, I had never heard that term. Google it, though, and you’ll see.
It’s also commonly referred to as “the pickle roll-up.” That makes sense, and isn’t that funny, but Minnesota Sushi? Classic.
Minnesota and California Sushi
Here’s the deal, after living on the West coast for 11 years, I wasn’t afraid to admit (once I had been back to Minnesota a couple months) that I had been living in the California Bubble. Before moving out West, I never ate Sushi. I didn’t even really know what it was. Out there, though, it could have been a 5th food group for us. We had access to everything.
I was thinking, while noshing on my Minnesota Sushi, about how (funny!) vastly different Sushi and Minnesota Sushi are; two completely different lives. I thought about the comments people have made to me over the years. Those from here, “You’re so lucky you lived in California; I’d love to move there.” And those from California, “Why would you ever move back to the Midwest; it’s so dull, cold, and basic there?”
And it’s funny using those comments and the two different Sushi’s as metaphors for both.
I couldn’t care less about all the upscale, delish Sushi in the world at this point (by the way, go to Minneapolis and you’ll find Sushi that rivals Sushi found in California).
Nope. I’m totally cool being basic – killin’ it with this Minnesota Sushi.
Minnesota Sushi
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Even though I’m all about the Minnesota Sushi, I’m still not interested in just buying any old lunch meat and mayo.
For these, I used:
- Applegate Ham
- Applegate Turkey (no, these are not traditional, but we love them using turkey instead of ham, too)
- Sir Kensington’s Classic Mayo (an alternative would be their Avocado Oil Mayo)
- plain pickles (the ones this time were the Tru brand, but usually we buy Bubbies Pickles)
Before anyone gets in a tizzy about these being “uncommon” foods and hard-to-find, I’ll let you know where I got each:
- Applegate – Found at Hy Vee (in Owatonna, Mankato, and Shakopee). They have been on sale lately for $3.99 a pack, so I will buy like 5 or more, and freeze what we won’t use in a week.
- Sir Kensington’s – Found at Walmart in Waseca. Yes, it’s true. Just go where the mayo is.
- pickles – I got the Tru brand at Hy Vee (same as above)
I continue to do the best with what we have in a 30-mile radius.
There is no recipe for these little delights. It’s so simple. Lay out your ham or turkey, coat with mayo, place little pickles inside, roll up, cut, and enjoy.
Here is how easy it is to make them (click HERE to save the video for later):
Now listen, you know you want to make these ASAP. If you are Gutsy like me, know that they are: low-FODMAP, low-carb, gluten-free, dairy-free, soy-free, corn-free, sugar-free, and grain-free. They are Paleo-ish (the Mayo is where the -ish part comes in for me). The Mayo has egg in it, so they are not egg free. If you don’t want egg, you could sub in Just Mayo (It’s also found at Walmart, but I don’t like the ingredient list as much in that one, way too many ingredients).
I hope you love this little snack idea. Serve it at your next party, no matter where you live. Even if you get a silent eye roll or two, they will be gone because they are so d#$% good.
Xox,
SKH
7-Day Smoothie Challenge
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.
7-Day Smoothie Challenge
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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: Sarah Kay Hoffman
Recipe type: Smoothie
Prep time:
Cook time:
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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
- Gather and measure all ingredients.
- Place all ingredients in a blender.
- Blend on high until all ingredients have been completely blended together, forming your perfect smoothie consistency.
- 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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Low-FODMAP Berry-licious Hemp Smoothie
Author: Sarah Kay Hoffman
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
- Gather and measure all ingredients.
- Place milk, berries, extract, mint, spinach and hempseeds in the blender.
- Next, add the banana and ice cubes.
- Blend on high until all ingredients are completely blended together, forming a perfect smoothie consistency.
- Pour mixture into 2 glasses. If desired, top with raw cacao nibs for a little crunch.
- 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
Author: Sarah Kay Hoffman
Recipe type: Smoothie
Prep time:
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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
- Place all ingredients in a blender and blend until completely mixed together.
- Serve immediately.
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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Creamy Mint-Chip Smoothie
Author: Sarah Kay Hoffman
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
- Place spinach, avocado, banana, and mint leaves in a Stasher Bag.
- Set bag in the freezer overnight, and remove from freezer when you're ready to make your smoothie.
- Place coconut milk, coconut sugar, and cacao nibs/Enjoy Life chocolate chips in a blender, then add the Stasher Bag contents on top.
- Blend until completely mixed together.
- 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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Raspberry Muffin Smoothie
Author: Sarah Kay Hoffman
Recipe type: Smoothie
Prep time:
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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
- Gather and measure all ingredients.
- Place all ingredients in a blender.
- Blend on high until all ingredients have been completely blended together, forming your perfect smoothie consistency.
- 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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Strawberry Vanilla Smoothie
Author: Sarah Kay Hoffman
Recipe type: Smoothies
Prep time:
Cook time:
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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
- Place all ingredients in a blender and blend until completely mixed together.
- 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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Summer Refresher Smoothie
Author: Sarah Kay Hoffman
Recipe type: Smoothies
Prep time:
Cook time:
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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
- Place all ingredients in a blender and blend until completely mixed together.
- 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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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
Low-FODMAP Chunky Monkey Nice Cream
It’s Friday, and I have a Low-FODMAP Chunky Monkey Nice Cream recipe that’s going to make you never care about FODMAP ‘scream again.
24 Low-FODMAP Items from Thrive Market
I found 24 Low-FODMAP items from Thrive Market that I wanted to share with those of you in the SIBO/IBS community.
3-Ingredient Chocolate Peanut Butter Banana Shake
At the end of Chocolate Shake yesterday I mentioned my 3-Ingredient Chocolate Peanut Butter Banana Shake.
I’m giving you the recipe today, but also I need to tell you a little about “work.” I always do “work” like this because rarely does it ever feel like work to me. Instead, just purely a hobby. It took a long time to arrive here, but this work is for life. I know it.
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