Probiotic Recipes: 3 “Good Bacteria” Dishes for a Healthy Digestive System

Food Health Top of the List
By: Olivia Schneider Posted: 10:10 AM, Jul 11, 2018 Updated: 8:06 AM, Sep 10, 2018

Looking for probiotic recipes? Gut health is more than healthy eating – it’s about eating correctly. Nutritional biochemist Dr. Shawn Talbott breaks down gut health into three parts – while chef and nutritionist Teresa Hansen applies them to a gut-healthy menu. Read on for three probiotic recipes you can make at home!

 

1. Probiotic Recipes: Cinnamon Overnight Oats

 

Dr. Talbott says to think of your gut bacteria as if you’re trying to grow a garden – and consider probiotics as the plants you want to grow. The biochemist names fermented foods such as yogurt, kefir, kombucha, and sauerkraut as foods that contain good bacteria. “On every level from a health perspective, if we can keep our gut bacteria healthy, they can then keep our bodies healthy,” shares the doctor.

So pop some probiotics into your breakfast! In her recipe for Cinnamon Overnight Oats, Chef Teresa uses Greek yogurt which has five different live, active cultures. This dish also incorporates oats, as they’re high in fiber and aid in our natural digestion process. Simply add your preferred milk, chia seeds, and a little syrup and cinnamon for flavor.

Prep time: 10 minutes, plus 4 hours for refrigeration

Yield: 1 serving

Ingredients

  • 1/3 cup old fashion rolled oats
  • 1/3 cup 2% Greek yogurt
  • 1/3 cup plant-based milk
  • 1 teaspoon chia seeds
  • ½ teaspoon cinnamon
  • 1 teaspoon maple syrup or honey

 

Directions

Mix all ingredients together in a container or jar. Cover and refrigerate overnight or at least 6-8 hours

 

2. Prebiotic Recipe: Broccoli Cabbage Slaw

Next, good gut bacteria needs food to grow, which Dr. Talbott explains comes from prebiotics. “[Prebiotics] are the fibers that those gut bacteria use as their fuel source, as their energy,” explains our expert. “Some of the best prebiotics out there are the fibers in our fruit and vegetables.”

Try Chef Teresa’s Broccoli Cabbage Slaw recipe for a satiating dose of prebiotics. When creating this dish at home, mix the broccoli with shredded carrots and red cabbage for more fiber, and toss in a lemony vinaigrette.

Prep time: 15 minutes

Yield: 4 servings

Ingredients

  • ¼ cup olive oil
  • 3 tablespoons lemon juice
  • Zest of 1 lemon
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon maple syrup
  • ¼ teaspoon sea salt
  • 4 cups steamed or blanched broccoli
  • 1 cup grated carrot
  • 2 cups shredded red cabbage
  • ¼ cup dried cranberries
  • Black pepper, to taste

Directions

Whisk together olive oil, lemon juice, zest, maple syrup, and salt. Set aside. In a large bowl, mix together broccoli, carrot, cabbage + cranberries. Pour dressing over broccoli mixture and fold to combine.

 

3. Phytobiotics Recipe: Dark Chocolate-Covered Blue Berries

Finally, Dr. Talbott explains the third part of gut health: phytobiotics! “These are the brightly-colored phytonutrients that we find in berries, and fruits, and vegetables that can actually protect those good bacteria once we grow them,” informs the doc. “So things like apples, dark chocolate, and grapes, and red wine are particularly high in these nutrients called flavonoids.”

Chef Teresa’s Dark Chocolate-Covered Blueberries is an easy recipe for a phytonutrient-rich snack. Give it a whirl!

Prep time: 5 minutes, plus 15 minute freezer time

Yield: 1 serving

Ingredients

  • 1 ounce 100% fair trade dark chocolate
  • 1 tablespoon coconut oil
  • 1 teaspoon maple syrup
  • 6 ounces fresh blueberries, rinsed and dried
  • Pink Himalayan salt

Directions

Heat dark chocolate, coconut oil and maple syrup over medium heat in a small pan. Once melted remove from heat and stir in blueberries. Thoroughly coat blueberries in chocolate and pour evenly on a parchment lined sheet pan. Sprinkle with a small of sea salt or pink Himalayan salt. Freeze for 15 minutes. Eat immediately or Store in airtight container in freezer. If you’re looking for probiotic recipes, now you’ve got three that are delicious and good for your digestive health.

 

 

Special thanks to our friends at Alta Camelback for providing us their stunning location!

 

 

 

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