5 YUMMY PROBIOTIC SOURCES
by Tope Pedro
So what’s the hype about probiotics? Probiotics are often called “good” or “helpful” bacteria because they help move food through your gut and help keep it healthy. Research is finding that a healthy gut may reduce inflammation and help with weight management, a risk factor for many diseases. Probiotics are naturally found in your body, and they can also be found in some foods and supplements. As with most macro- and micronutrients, real food should be your primary source. Here are some food sources of probiotics with tips and recipes about how to make them healthy AND tasty!
Try plain Greek yogurt with a dash of honey and sprinkle of walnuts and berries or a fruit-infused yogurt flavor with 15g of sugar or less.
Also a source of protein
Try kombucha cold, as a refreshing drink. Because of its sugar and trace alcohol content, it’s best to stick to one 12-ounce bottle a day.
Also a source of antioxidants
Try tempeh marinated and grilled as a vegetarian meat substitute in your favorite dishes.
Also a source of vitamin B12
4. Miso Paste
Try a miso paste to make soup filled with vegetables and tofu, use it to make homemade salad dressing, or as a glaze for fish or chicken. Miso is high in sodium so use in moderation.
Also a source of fiber
Try adding kimchi as a topping for homemade tacos, sandwiches, or burgers or use it as a side dish for a dinner meal like salmon, broccoli, and brown rice.
Also a source of iron
Serves 4 to 6
2 tablespoons olive oil
1 medium yellow or white onion, diced
1 8-ounce package tempeh, grated on the largest setting of a box grater, or crumbled finely
1 large green bell pepper, diced
1 large stalk celery, diced
2 cloves garlic
½ cup pureed tomato sauce
1 15-ounce can kidney beans, drained (or 1 1/2 cups cooked)
1 15-ounce can pinto beans, drained (or 1 1/2 cups cooked)
1 teaspoon cumin
2 teaspoons chili powder
½ teaspoon sea salt (to taste)
½ teaspoon crushed red pepper flakes
½ cup green onions or scallions, chopped
• Heat the olive oil in a large pot over medium heat.
• Add the onions, cook for a few minutes, and then add the tempeh. Cook till the tempeh begins to brown, 5 to 8 minutes.
• Add the green pepper and celery and cook till they’re tender, another 5 minutes. Add the garlic. Continue cooking another two minutes. Add all of the remaining ingredients, along with half a cup of water.
• Reduce heat to a simmer and cook until the chili is fragrant, warm, and the flavors have come together (25 to 30 minutes). Add more water as needed, if the chili becomes too thick.
• Serve, sprinkled with green onion or scallions.
Miso Salad Dressing
Makes 2/3 cup
1 rounded tablespoon white or yellow miso
1 tablespoon rice vinegar
1 tablespoon fresh lime juice
½ teaspoon grated fresh ginger
1 small garlic press, minced or put through a press
Pinch of cayenne
2 tablespoons dark sesame oil
2 tablespoons peanut oil or grapeseed oil
2 tablespoons plain low-fat yogurt
• Combine the miso, vinegar and lime juice in a small bowl and whisk together.
• Add the remaining ingredients and whisk or blend until amalgamated. You can also mix this in a blender.
• Toss with a salad of your choice.