The Probiotic Kitchen: More Than 100 Delectable, Natural, and Supplement-Free Probiotic Recipes – Also Includes Recipes for Prebiotic Foods

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For optimum probiotic nutrition, it’s time to say goodbye to supplements and pills and to bring all-natural, all-delicious, real-food probiotic (and prebiotic) meals into your life.

Doctors and nutritionists firmly agree that probiotics are essential for everyday health and nutrition. Probiotics add “good bacteria” to the human gut. They crowd out “bad bacteria” and foster the absorption of nutrients through the intestinal walls. Everyone needs probiotics, just as they also need prebiotics, which make probiotics work. Probiotics also aid in the relief of chronic health issues, such as irritable bowel syndrome (IBS), as well as all kinds of occasional belly discomfort. They have anti-inflammatory properties, too.

Kelli Foster’s The Probiotic Kitchen makes probiotic cooking easier and tastier than it’s ever been before. Her recipes feature all the all-natural, probiotic-rich foods that are available now, from yogurts and aged cheeses to miso, kombucha, good old-fashioned pickles—and even chocolate. The more than 100 delectable and utterly appealing recipes in this book use these probiotic-rich ingredients to make incredibly tasty breakfasts, brunches, lunches, snacks, dinners, and desserts. The book includes: Lots of big-flavor main courses, like Cider-Glazed Pork Tenderloin with Sauerkraut and Apples, Fish Tacos with Kefir-Avocado Crema, and Mediterranean Stuffed Sweet PotatoesSubstantial salads, such as Herbed Chickpea and Tomato Salad, vibrant soups, like Chilled Sweet Corn Soup with Pesto, and hearty sandwiches, such as Smoky Tempeh and Kale Caesar WrapsRecipes for prebiotic dishes and advice about how to add prebiotics to your meals, since prebiotics are needed for probiotics to workFor busy cooks who eat on the fly, more than a dozen portable and delicious smoothies and similar drinks, plus easy-to-pack snacks and lunchesSuper versatile probiotic sauces, dressings, and condiments that you can use to turn any meal into a probiotic one, from a zesty Orange-Miso Vinaigrette to a sweet-and-sour Creamy Honey-Mustard Dressing

From the Publisher

Sourdough with Whipped Cottage Cheese and Raspberry Chia Jam

Serves 4

1. Heat the raspberries in a small saucepan over medium-high heat, stirring occasionally, until bubbling. Break up the fruit with the back of a spoon. Stir in the chia seeds, honey, lemon juice, and salt. Remove from the heat and cool completely, about 10 minutes. The jam will thicken as it cools.

2. Meanwhile, add the cottage cheese to a food processor, regular blender, or use an immersion blender and blend until smooth and creamy, about 2 minutes.

3. Spread the cottage cheese over each piece of toast, top with a layer of raspberry chia jam, and sprinkle with lemon zest.

Cooking Tip!

Mornings can be busy, but I have good news both the chia jam and whipped cottage cheese can be made ahead of time! Store them separately in covered containers in the refrigerator for up to five days.

1 cup (140 g) frozen raspberries 1 tablespoon (13 g) chia seeds 2 teaspoons honey, preferably raw 1 teaspoon freshly squeezed lemon juice Pinch kosher salt 1 cup (255 g) cultured cottage cheese 2 slices thick-cut sourdough or sprouted grain bread, lightly toasted Finely grated lemon zest, for topping

Blueberries and Cream Overnight Oats

Serves 4 to 6

1. Combine the oats, blueberries, chia seeds, flaxseed, milk, yogurt, maple syrup or honey, vanilla, and salt in a large bowl and mix until well combined. Cover the oat mixture and refrigerate overnight.

2. To serve, stir the chilled oats once more. Divide it among four to six bowls and top with a dollop of yogurt, some blueberries, sliced banana, and a few pecans, if desired.

SUGGESTED TOPPINGS

Live-culture plain Greek yogurt, fresh or frozen blueberries, sliced banana, toasted pecans

The second those overflowing baskets of blueberries hit the farmers market every spring, this breakfast is always at the top of my list. Mixed together in advance and soaked overnight, the combo of milk and yogurt softens the oats, leaving you with a creamy, subtly sweet breakfast.

2 cups (192 g) whole rolled oats 1 cup (145 g) fresh or frozen blueberries 2 tablespoons (26 g) chia seeds 2 tablespoons (14 g) ground flaxseed 21/2 cups (570 ml) milk of choice 1 cup (230 g) live-culture plain Greek yogurt, preferably whole milk 2 tablespoons (28 ml) pure maple syrup or (40 g) honey, preferably raw 1 teaspoon va1/8 teaspoon kosher saltnilla extract

Charred Broccoli with Miso-Tahini Sauce

Fans of classic roasted broccoli will love this stovetop side. Serving side dishes family style, with sauce layered on the bottom of the plate, is a small touch I think makes even the simplest dish feel a little more formal and reminiscent of something you’d get in a restaurant.

Publisher ‏ : ‎ Harvard Common Press (December 17, 2019)
Language ‏ : ‎ English
Paperback ‏ : ‎ 208 pages
ISBN-10 ‏ : ‎ 1558329897
ISBN-13 ‏ : ‎ 978-1558329898
Item Weight ‏ : ‎ 1.1 pounds
Dimensions ‏ : ‎ 7.5 x 0.75 x 9.3 inches