6 Easy Meals that Contain Probiotics

From aiding in digestion to promoting a healthy immune system probiotics help in many ways. Most people get their probiotics from yogurt, but why not make a meal?

1.    Sourdough Chicken Sandwich

If you’re a sandwich lover, choose sourdough to get your daily dose of probiotics. This 10-minute sandwich adapted from Taste of Home will get your creative juices flowing.

•    Hammer down a boneless and skinless 6 oz. chicken breast and get ready to bread it.

•    Crack an egg into a bowl and whisk it until fluffy. Add bread crumbs in another bowl. Coat chicken in the egg first then the crumbs. Set aside for about five minutes.

•    Add a dab of cooking oil of your choice to a skillet and heat.

•    Add the chicken and cook for about five minutes before flipping. Cook another five minutes or until done.

•    Make your sandwiches on sourdough bread– add sliced spinach, your favorite cheese, and sliced tomatoes.

Not digging the bread crumbs and their added calorie content? Instead, rub the flattened chicken with a little oil of your choice and a dash of salt and pepper then heat.

2.    Chicken Antipasti Sandwich

Speaking of sandwiches, one of the most popular condiments, pickles, also contains probiotics, but only when traditionally fermented with sea salt. You can obviously munch on them for a snack, or you could use them to top this sandwich from Food 52 by Sarah|PickledCapers.

•    Preheat your oven to 400.

•    Rub 1 chicken breasts in your oil of choice and season with poultry seasoning.

•    Place on nonstick pan and roast for 20 to 30 minutes.

•    Place on top of bread of choice (sourdough for extra probiotics) and top with fermented pickles and any other veggies you’d like.

3.    Salmon and Sauerkraut

If you want to get probiotics into your diet in an easy and deliciously acidic way, add a bit of sauerkraut. Although this German classic is usually found atop a brat or sausage, those red processed meats don’t exactly go hand in hand with a healthy eating plan. Instead, try pairing salmon and sauerkraut in this mouthwatering recipe by Whole Life Eating.

•    Heat your oven to 400 degrees.

•    Prepare a baking pan to roast the salmon.

•    Squeeze one lemon over the salmon.

•    Sprinkle garlic, thyme, and salt over the lemon coated salmon to taste.

•    Top with a coating of 1 tbsp. of mayonnaise.

•    Roast salmon for 20 minutes.

•    Serve with warm sauerkraut.

It should only take about 30 minutes in total, and if mayo doesn’t fit your diet, it probably won’t hurt to cut it out.

4.    Tempeh Chili

To be fair, this recipe might take a bit longer, but the great thing about crock pot recipes is that you can just leave them, go about your day, and voilà, when you come back the food is ready and waiting all hot and steamy. This recipe also does away with processed meats and replaces them with healthy, probiotic-packed and tasty tempeh.

•    Crank up your crock pot and add a tiny bit of olive oil to the bottom.

•    Add a diced onion, green pepper, and red pepper. Once they look slightly browned add crumbled or grated tempeh. Cook for about five more minutes.

•    While that’s brewing, drain a can of kidney beans and a can of black beans and rinse them.

•    Add your spices to taste: garlic, cumin, chili powder, crushed red pepper, mustard powder, and cayenne pepper. If you don’t like spicy chili, skip the cayenne and crushed red pepper. For medium, just add a dash. A little goes a long way.

•    Mix in beans and one can of diced tomatoes, and ½ cup of smooth tomato sauce. If you like your chili a little juicier, you can add another can of diced tomatoes.

•    Cover tightly and turn the heat down to simmer and go about your day.

•    Serve with chopped fresh cilantro and sliced olives.

Eating probiotics never got tastier.

5.    Feta-Topped Tomato Basil Tilapia

Some soft cheeses like feta have probiotics, too. Although you might not think that fish and cheese go together, this recipe adapted from Taste of Home certainly does away with that misconception.

•    Sauté half an onion and one garlic clove then add one can drained diced tomatoes, sliced olives, and 1 tsp. fresh basil. Simmer uncovered 5 minutes then set aside.

•    Broil boneless tilapia about 5 inches from heat source for 5 minutes.

•    Top fish with mixture and crumbled feta. Broil about 5 more minutes.

This recipe can serve four and only takes about 20 minutes to make in total.

6.    Miso Soup

For a light and easy meal filled with probiotics, make this 15-minute miso soup recipe by Minimalist Baker.

•    Put four cups of water in a saucepan and simmer.

•    Add one sheet of dried nori seaweed ripped into rectangles and simmer 6 more minutes.

•    While simmering, mix 3 tbsp. miso paste and a few drops of hot water to smooth. Stir into saucepan.

•    Mix in ½ cup chopped green onion, ½ cup chopped green chard, and ¼ cup cubed tofu and simmer 5 more minutes. Add salt to taste.

Get creative and try adding a few spoonfuls of rice, garlic, shitake, or cabbage to spice it up.

With these six yummy meals to get your creativity flowing, it won’t be hard to think of more ideas to get the benefits of probiotics in your diet.

References

http://www.thedailymeal.com/community/5-reasons-why-you-need-slim-down-enjoy-healthy-body

http://www.thedailymeal.com/community/5-reasons-why-you-need-slim-down-enjoy-healthy-body