Probiotics are helpful bacteria found in foods or supplements. Probiotics help to support digestion, aid absorbing vitamins, and improve immunity. Here are some fermented foods that naturally contain probiotics. Try slowly adding a few to your eating routine.
- Yogurt and Kefir: You can choose dairy or non-dairy types such as soy, coconut, or almond milk. Try adding to a smoothie, eat as a parfait, or use as a dip.
- Sauerkraut, Kimchi, and Pickles: Look at the label for “with live cultures” or make homemade. Add to sandwiches, salads, top off a grain bowl, or use the liquid in dips or dressings.
- Miso or Tamari: Both are made from fermenting soybeans with miso being the paste and tamari is the liquid. Use tamari instead of soy sauce in dishes. Use miso in soups, marinades, or in cooking vegetables.
- Tempeh: This vegan protein is made from fermented soybeans that can be eaten as is or cooked. Cook chunks of tempeh to add to pasta sauce, in a stir fry, or tacos.
- Kombucha: Drink as a bubbly fermented tea. Often includes added flavor from fruits and/or herbs.
- Sour Cream, Cottage Cheese, and Aged Cheese: Look at the label for “with live cultures”. Use as dressings, dips, or toppings on dishes.
- Butter Milk: Use in place of milk in recipes or in creamy dressings.
Information gathered & adapted from:
https://www.chop.edu/health-resources/food-medicine-probiotic-foods
Miso Yogurt Dip
Ingredients
2 Tablespoons miso
2 Tablespoons plain yogurt
2 Tablespoons mayonnaise
2 Tablespoons soy sauce or tamari
Directions
1.Mix all ingredients together in a bowl.
2.Enjoy with raw veggies, crackers, or as a sandwich spread.
Recipe makes: 2 servings
Nutrition Information:
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Recipe adapted from:
