You are already ahead of the game - you know probiotics are healthy for you! Maybe you read it in a magazine or hear your favorite Instagram influencer talking about it. The next step is to introduce these friendly bacteria into your diet. Working more probiotics into your routine is as easy as incorporating new foods into your meals or increasing your intake of foods that you already eat but didn’t know had probiotics.
Keep reading for the ultimate how-to on getting more probiotics into your belly! But first, let’s recap why probiotics are so good for you.
Benefits of Probiotics
The hype of probiotics may have captured your attention, but do you know how they work? If you can’t answer the question of “what are probiotics?” then read this section for a brief refresh.
Probiotics are live bacteria and yeasts that are found naturally in your body. Probiotics are the “good” guys! They balance out the bad bacteria that are also present naturally in your body. When you have an infection or illness, this means there are more bad bacteria in your body. Adding more probiotics to your body can help avoid the off-balance of extra bad bacteria.
The balance of gut bacteria is directly related to your overall health, backing up our favorite saying: You are what you eat! Your probiotics should be replenished regularly to sustain a healthy and happy digestive system! There are two ways to do this: eating fermented foods and taking a supplement.
Fermented Foods
Fermentation is one of the oldest techniques of food preservation! Mankind has been fermenting foods for centuries. Fermented foods go through lactofermentation, where bacteria feed on sugar and starch, producing lactic acid. This process creates an environment that nourishes the growth of good bacteria! It also promotes beneficial enzymes, B vitamins, and healthy acids!
All things aside - not all fermented foods contain probiotics! Processes like canning or heating will kill all the healthy bacteria. So, unfortunately, your wine and beer don’t contain any probiotics!
There are a bunch of fermented foods to choose from when you are ready to start adding them into your diet. And who knows, maybe you already eat probiotics without knowing! Here is a checklist of the most popular fermented foods. Make sure to bring this on your next grocery store run!
- Yogurt
- Sauerkraut
- Kombucha
- Miso Soup
- Kimchi
- Kefir
Probiotic Supplements
Supplements are another way to add probiotics into your diet! The huge variety of probiotic supplements can make it overwhelming to pick one. The best way around this is through research. Always research what probiotics will work best to fight your unique problems.
We also recommend taking a visit to the doctor before starting any supplement!
Fermented Food Recipes
We don’t want you to fall into the situation of having a whole bunch of fermented foods lingering in the back of your fridge! (although fermented foods are a product that has quite a long shelf life in the fridge!) Try our fun and easy recipes curated by our culinary team. We love exploring new paths toward a healthy gut!
Keto California Sushi Bowls
If you have ever tried DIY sushi, you know it’s not easy! Maybe you had to opt for take-out instead? Our Keto California Sushi Bowls are deconstructed California rolls bowls, making them a super easy option for at-home sushi! Our secret ingredients: Gnar Gnar Kraut and Gnarly Miso Jalapeño Dressing, giving this classic a fermented twist!
Ingredients:
- 2 c. cauliflower rice
- 1 Tbsp. seasoned rice vinegar
- 1 large avocado, sliced
- 12 oz. crab meat, real or imitation
- 2 mini cucumbers
- 1/2 c. mixed salad greens
- 2 Tbsp. toasted sesame seeds, black and white
- 1 sheet nori (seaweed)
- 2 green scallions, optional
- 1/2 c. Gnar Gnar
- 4 Tbsp. Gnarly Miso Jalapeño Dressing
How To:
- Steam cauliflower rice until tender. While still hot, drizzle with rice vinegar and mix.
- Add 1 cup of cauliflower rice and 1/4 cup of mixed greens to each bowl.
- Split the crab meat, cucumbers, avocado, and Gnar Gnar evenly between the bowls.
- Garnish with sesame seeds, scallions, and Gnarly Miso Jalapeño. Add nori right before serving and enjoy!
- Pile them on a platter and top with fresh parsley to serve! Mix 1/2 cup plain Greek yogurt with 1/2 cup sour cream and lots of fresh chives for dipping.
- Enjoy with your favorite brew!
Bonus: This is a keto-friendly dish (if using real crab instead of imitation)!
Sweet Beet Tofu Wrap
For more of an everyday, on-the-go snack try a simple and easy wrap! This wrap can be whipped up in a few minutes, making it perfect for the office, before a work-out, or even as a mid-day snack. Our Sweet Beet dressing offers a vibrant flavor, blending fermented red cabbage, beets, and carrots.
Did we mention it’s vegan?
Ingredients:
- 2 cups cooked, marinated tofu cubes
- 1/4 cup Sweet Beet dressing
- 1/2 cup vegan mozzarella cheese shreds
- 1/4 cup cilantro, minced
- Tortillas (choose any tortilla that matches your diet)
How To:
- Place tortillas on a clean flat surface. Add 1/2 cup cooked tofu, 1 tablespoon Sweet Beet dressing, 2 tablespoons of cheese, and 1 tablespoon of minced cilantro on each tortilla.
- Wrap it up!
- Heat a heavy-duty pan or grill to medium heat. Remove from heat, slice in half, and serve immediately.
Chef It Up!
Explore the ways you can get probiotics in your diet by taking them to the kitchen! From our kitchen to yours, Cleveland Kitchen believes fermented foods are the key to a healthier you. Our dressings and sauerkraut are designed to make healthy choices easy!
If you are skilled in the kitchen or have a passion for food, share your recipes here. Food blog more your thing? Show us how you #clevelandkitchen on Instagram or Facebook! We can’t wait to see your creations.