Today’s post is all about Probiotics and Prebiotics for healthy tummy’s and happy bodies!
Ok…soooo…..why is there a big pic of a Stir Fry at the top of this page??
Where’s the yogurt? The dairy?? Where is Jamie Lee Curtis telling me I will be regulated in 7 days…?
Probiotics and dairy have become almost synonymous for each other when we’re talking about regulating our GI tract, but while yogurt definitely is an enormous powerhouse for all of those good bacteria – there’s still so many other ways to feed our flora and fauna!
But what exactly is good bacteria?? What foods have them? What are prebiotics anyways??
Well.. I asked Ashley!
First, a little background on our gut –
We normally have an abundance of friendly bacteria in our gut. However, antibiotics, stress, and poor diets can all throw our bacterial balance out of whack and result in an overgrowth of bad bacteria and yeast.
Probiotics and prebiotics are what can help restore that balance. These are the beneficial bacteria found in various foods or dietary supplements that add healthy bacteria back into our intestinal tracts.
Probiotics are the friendly bacteria we want in our guts.
Prebiotics are non-digestible foods that help the friendly bacteria grow and flourish.
Still with me?? Here’s some sources of each – you need both for a healthy gut!
- Yogurt-purchase only those products that clearly state the presence of live and active cultures
- Dark Chocolate
- Miso Soup
- Sour Pickles
- Soft cheeses (gouda)
- Cottage cheese
- Soy sauce
- Jerusalem artichokes
- Red wine
- Maple syrup
- Wheat barley
Are you surprised by any of those foods?? I had no clue probiotics were in soy sauce?? tempeh?? Chocolate…. ok I love that one!
Tempeh and Asparagus Stir-Fry
Yields 4 servings
- 1/2 pound broccoli
- 6 tablespoons chopped green onions, divided
- 4 1/2 tablespoons rice vinegar
- 3 tablespoons lower-sodium soy sauce
- 2 tablespoons hoisin sauce
- 2 teaspoons honey
- 1/4 teaspoon crushed red pepper
- 5 teaspoons canola oil, divided
- 1 (8-ounce) package organic tempeh, cut into 1/2-inch cubes
- 1 cup cut asparagus
- 2 2/3 cups hot cooked brown rice
- Cook broccoli in boiling water for 2 minutes or until crisp-tender. Drain, squeeze dry and cut into 1-inch pieces.
- Combine 3 tablespoons green onions and the next 5 ingredients (through red pepper) in a bowl.
- Heat a large, heavy skillet over medium-high heat. Add 1 tablespoon oil to pan. Add tempeh and stir-fry for 5 minutes or until golden brown on all sides. Remove tempeh from pan; keep warm. Add remaining 2 teaspoons oil to pan. Add broccoli and asparagus and stir-fry 2 minutes, stirring occasionally. Add tempeh and vinegar mixture to pan; bring to a boil.
- Divide rice evenly among 4 bowls; top with tempeh mixture. Sprinkle with remaining 3 tablespoons green onions.
Recipe adapted from Cooking Light