6 Delicious Synbiotic Food Recipes: A Combination of Prebiotics and Probiotics
Before curating a delicious synbiotic food recipes list, it’s important to know what all is going on in our gut and how it is related to what we consume.
Our gut is the home to over 100 trillion bacteria, some of which are beneficial and play an important role in the well-being of our body. These bacteria, also known as probiotics, are those that fight against foreign bodies and invaders to protect our digestive system.
They prevent digestive ailments like diarrhea, irritable bowel syndrome, and other similar diseases.
Can these bacteria function on their own? Or do they need a special kind of facilitation? If these questions are popping in your head, you’re at the right place.
In this article, we’ll be giving you an overview of probiotics, prebiotics, and finally, how they are associated with symbiotic products. Read along!
What Are Delicious Synbiotic Food Recipes Products?
Symbiotic products are those that contain both prebiotics and probiotics. As mentioned already, probiotics are useful bacteria present in our gut. They enter the body through food or supplements that are made by culturing the live microbes in labs.
Some examples are yogurt, tempeh or fermented soybeans, and a fermented tea known as kombucha. Prebiotics, on the other hand, are food particles for the probiotics in our body.
They travel down the digestive tract and provide nutrition to probiotics, which helps them thrive and function effectively. Examples of such foods are bananas, potatoes, etc.
Symbiotic foods list
The popularity of synbiotic products has resulted from the ritual of having fermented foods with soluble fibers for added benefits. You can consume supplements if you want to but it’s important to be immune to such foods as well.
Here’s a synbiotic foods list that we’ve made for you.
Add coconut oil to a saucepan and then add clove garlic and onion and cook till they become golden brown.
Add the chili powder before adding beans, honey, and salt. Boil and stir the mixture for about 15 minutes in a low sim till it’s cooked completely.
Garnish with coconut or Greek yogurt and squeeze a lime before serving.
Full-fat almond, coconut, or Greek yogurt – 150 grams
Ripe banana – half
Flaxseeds or linseeds – 1 tbsp
Oats – 3 tbsp
Add all the ingredients to a bowl full of yogurt.
Don’t forget to top the bowl with cinnamon.
Tempeh and kimchi stir fry
Yellow and red bell peppers – 1-2
Tempeh – 100 grams
Asparagus spears – 10-15
Kimchi – 1 tbsp
Coconut oil – 1 tbsp
Rice vinegar – 1 tbsp
Minced onions – 1 tbsp
Miso paste – 25 grams
Soya sauce – 5 tbsps
Chopped garlic clove – 1
Sliced ginger – 1 tbsp
The veggies are chopped first. The asparagus spears are cut in half and the bottom ends are chopped off. The tempeh is cut into cubes of an inch each.
The ingredients of marination are mixed in a bowl for some time. Once the mixture gets a sauce-like consistency, the tempeh cubes are added and left for marination. It goes without saying that the longer the time of marination, the better the taste.
Coconut oil is added to a saucepan and the marinated tempeh cubes are fried or sautéed for about 3 minutes, till they become light brownish.
The asparagus is added, followed by the sauce that was left after marinating the tempeh. The mixture is boiled for a minute or two till the asparagus becomes soft and crisp.
Serve the cooked tempeh with buckwheat noodles and kimchi.
Unsweetened coconut kefir or milk kefir – 250 grams
Spinach or dandelions – quarter cup
Oats – 5 tbsps
Chopped apple – 1
Flaxseeds – ¼ tbsp
Ripe banana – half
Blend all the ingredients in a mixer and serve in a glass.
Top with flaxseeds.
Broccoli and Kraut slaw salad
Rice vinegar – 3 tbsps
Miso paste – 1 tbsp
Greek yogurt – ⅓ cup
Canola oil – 2 tbsps
Minced garlic – 2 tsps
Honey – 1 ½ tbsps
Broccoli – 24 oz
Chopped red onion – 1 cup
Black pepper – ¼ tsp
Grated red cabbage – 2 cups
Golden raisins or apricots – ⅓ cup
Sliced scallions – ½ cup
Drained sauerkraut – ⅓ cup
Canola oil, honey, miso paste, yogurt, garlic, vinegar, and pepper are mixed in a bowl and kept aside.
Cut or grate the broccoli, to make it suitable for the salad. Make sure to sustain the stalk.
Broccoli, red onion, cabbage, raisins, scallions, and sauerkraut are stirred together in the serving bowl. Next, the miso paste mixture is added and the salad is tossed for the paste to have an even spread. Wait for 10-12 minutes before serving the salad.
Grilled Caesar salad with sourdough breadcrumbs
Drained chickpeas – 1 cup
Greek yogurt – half cup
Lemon juice – 2 tbsps
Sourdough bread crumbs – 2 cups
Salt – 1 tsp
Olive oil – 4 tsp
Paprika – ¼ tsp
Clove garlic – 1
Dijon mustard – 1 tsp
Anchovy paste – ½ tsp
Worcestershire sauce – 1 tsp
Romaine hearts – 2
Black pepper – ¼ tsp
Grated parmesan cheese – 1 ounce
Toss the bread crumbs with salt, paprika, and oil before spreading chickpeas on either side.
Bake the crumbs.
Mustard, yogurt, Worcestershire, anchovy paste, lime juice, garlic, pepper, and salt are whisked in a bowl, along with water.
Lettuces are grilled until they’re charred.
Brush the romaine halves with olive oil.
Next, add the breadcrumbs and chickpeas to the lettuce leaves.
Parmesan cheese and caesar are added on top, before serving.
You can even add a slice of grilled chicken or fish to make this into a complete meal.
Having items from the synbiotic foods list mentioned above can benefit your gut immensely and reduce diseases and infections. If the bacteria that help in digestion are taken care of, the chances of illnesses would decrease considerably.
Now that you’re aware of synbiotic products, make your synbiotic meal right now!