Tasty Nutritional Prebiotic Recipes To Try Out for a Healthy Gut

Posted: October 8, 2021 5:09 pm

Prebiotic foods are an important part of a healthy diet. They help maintain good health by balancing the organisms that naturally occur in your intestine, known as gut flora. By eating prebiotic foods every day, you are helping to maintain this balance between good and bad bacteria, leading to many health benefits, including better digestion and immune system function. In this piece, we have outlined some recipes of prebiotic foods that you can start eating today.

1. Tempeh Bacon and Leek Quiche


Tempeh bacon is made from soybeans, high in the prebiotic fiber that feeds good gut bacteria. We pair this with leeks, an onion-like vegetable rich in glucosinolates—a type of phytonutrient also found to boost good gut flora.

Ingredients
1 package of tempeh bacon (we recommend Trader Joe’s or Upton’s Naturals)
2 leeks, chopped and rinsed
6 eggs, lightly beaten
1 cup low-fat milk (or other non-dairy alternative such as almond milk )

Instructions
Preheat oven to 350 degrees Fahrenheit. In a large skillet, add tempeh bacon and leeks with a little bit of water or oil and saute until leeks are soft. Place the mixture into a greased 9-inch pie dish and allow it to cool for about 15 minutes. Meanwhile, whisk together eggs and milk in a large bowl, then pour over the cooled tempeh bacon mixture in a pie dish. Bake for 20 minutes or until quiche is set in the center and slightly browned on top.

Servings: 6
Preparation time: 30 Minutes
Cooking time: 20 Minutes

2. Sweet Potato Hummus


Sweet potatoes are an excellent source of prebiotics. We’ve turned them into sweet hummus that can be enjoyed as a dip or spread in this recipe.

Ingredients
2 medium-sized sweet potatoes (a little less than 2 cups mashed)
1 15 oz can of chickpeas (drained and rinsed)
3 Tbsp tahini paste* (substitute with 3 Tbsp chopped peanuts for those who have peanut allergies )
Juice from 1/2 lemon (~1Tbsp)
1 tsp minced garlic
½ tsp sea salt (or to taste)
¼ – ½ cup water as needed

Instructions
Preheat oven to 400 degrees Fahrenheit. Wash the outside of the sweet potatoes, then poke holes in them with a fork. Bake for about 45-60 minutes, until soft. Remove the sweet potatoes from the oven and allow them to cool slightly. Peel off the skin and place flesh into a food processor or blender and all other ingredients except water. Blend until smooth, adding water as needed to thin out (this will depend on how much water is naturally released by your sweet potato ). Taste test and adjust seasonings as necessary (I like lots of garlic, so I usually add another teaspoon).

Servings: 8 – 10
Preparation time: 15 Minutes
Cooking time: 1 Hour 15 Minutes

3. Garlic Cauliflower Mash


This recipe makes for a hearty, creamy side dish to complement any meal. The cauliflower provides a great source of prebiotics.

Ingredients
1 head of cauliflower (chopped into florets)
2 Tbsp butter or ghee (substitute coconut oil for vegan version)
4 cloves garlic, minced
½ tsp salt (or to taste)
¼ – ½ cup water as needed

Instructions
Steam or boil the cauliflower until soft enough to mash with a fork. Meanwhile, melt butter/ghee and add garlic and salt in a small saucepan over medium-high heat. Cook, often stirring until fragrant–about 1 minute. Add steamed cauliflower, cook another minute and then remove from heat. When cool enough to handle, mash cauliflower with a fork or potato masher–be sure not to over-mash. Add garlic butter mixture and mix well until creamy. You may need to add water as needed if it gets too thick. Taste test and adjust seasonings as necessary (you can also try adding 1/4 tsp smoked paprika for a little kick).

Servings: 4
Preparation time: 20 Minutes
Cooking time: 15 Minutes

4. Bananas & Dates wrapped in Prosciutto


This is a super simple but delicious appetizer. The dates and bananas provide prebiotics, while the prosciutto provides nutrients like protein and salt (which also enhances flavor).

Ingredients
A mixture of fresh pitted dates & bananas (about 1 cup total), sliced in half lengthwise

Instructions
Slice prosciutto in half widthwise. Place one banana slice on top of a date – press lightly to make sure it sticks – then wrap with prosciutto. You can also add toothpicks if you’d like, but this is optional.

Servings: 2 per person (makes 4 wraps)
Preparation time: 5 Minutes
Cooking time: 0 Minutes

5. Vegan Carrot Cake Donuts


These are baked instead of fried, so they aren’t too naughty except for the glaze. A little bit of maple syrup goes a long way, though. You can either cut the donuts in half or simply make mini balls out of the mixture and coat them with the glaze individually.

Ingredients
¼ cup + 2 Tbsp water (adjust as needed)
1 1/2 tsp baking powder
1 1/4 cups spelt flour (substitute oat flour for gluten-free version)
1/2 tsp cinnamon
Seeds from one vanilla bean (~2tsp)
1 Tbsp apple cider vinegar (or lemon juice )
3/4 tsp salt (or to taste)
Approx 3 – 4 Tbsp maple syrup for glazing

Instructions
Preheat oven to 420 degrees Fahrenheit. In a large bowl, combine the dry ingredients, including the carrot pulp, bran, and oats. In a small bowl, mix water, apple cider vinegar, and vanilla. Add wet mixture to dry and stir until combined. The mixture should be somewhat thick but pourable (adjust with more water if needed). Cover a baking sheet with parchment paper. Using a quarter cup measure or ice cream scoop, drop batter into each well on the tray about 1/2-3/4 inch deep. Bake for 15 minutes or until firm to touch, then allow donuts to cool completely. Once cooled, coat in maple syrup from the top side of each donut–this is done by dipping your finger in glaze and then gently tapping it on the top of each donut. Allow glaze to harden and enjoy!

Servings: 12 Donuts, Serving Size: 1 Donut + Glaze
Preparation time: 20 Minutes
Cooking time: 15 Minutes

6. Mushroom-Hemp Seed Burgers


This is a recipe from my friend Scott of PaleoHacks.com –I promise these burgers will convince anyone that not all veggie burgers taste like crap!

Ingredients
1/2 cup hemp seeds (substitute almonds for a nut-free version)
1 cup chopped mushrooms (any variety)
2 Tbsp olive oil or melted coconut oil
1 tsp salt (or to taste)
4 cloves garlic, minced
2 cups fresh parsley (tightly packed), roughly chopped

Instructions
Preheat oven to 350 degrees Fahrenheit and line baking sheet with parchment paper (or use a non-stick silicone mat). In a food processor, combine the hemp seeds, olive oil, and salt. Process until smooth (about 3-5 minutes). Add garlic and process until finely chopped. Remove the blade from the food processor and stir in mushrooms, parsley, and pepper with a spoon (or you can also do this in the food processor if your blade is big enough). Using your hands (and a little olive oil), form the mixture into 8 patties. Place patties on the baking sheet and bake for 15 minutes or until firm to touch.

Servings: 8 Burgers, Serving Size: 1 Burger + Patty
Preparation time: 25 Minutes
Cooking time: 30 Minutes

7. Apple Crisp


This is a delicious fall treat! For those following the Autoimmune Protocol, making apple crisp as long as you avoid honey and use coconut oil instead of butter is possible.

Ingredients
6-8 large tart apples (Granny Smith or Honeycrisp), peeled, cored, and sliced
2 Tbsp lemon juice (or lime juice )
½ tsp ground cinnamon
1/4 tsp nutmeg
pinch ground cloves
3/4 cup almond flour (substitute oat flour for gluten-free version)
3 Tbsp maple syrup
4 oz grass-fed butter (or coconut oil ), melted
1/2 tsp salt (I used pink Himalayan)rimp for 2 minutes on each side or until pink all around, then remove from skillet. Set aside and allow to cool completely.

Instructions
Preheat oven to 350 degrees Fahrenheit. In a large bowl, combine the almond flour, salt, and spices. Mix well, then add maple syrup and melted butter (or coconut oil ). Stir until dry ingredients are moistened and crumbly (there should be no visible liquid). Set aside. Take half of your apple slices and place them in an even layer on the bottom of an 8×8 or 9×9 baking pan. Next, evenly sprinkle half of the crumble mixture over the top, followed by the other half of the apple slices, more crumble, and finish with the remaining apple slices. Bake for 45 minutes or until topping is golden brown and fruit is bubbling around edges–additional time will be needed if you substitute sweeteners. Allow cooling at least 15 minutes before serving.

In conclusion, you can make adding more prebiotic foods to your diet easier and tastier by cooking delicious dishes like those listed above! Let us know what you think of our recipes below.

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