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No, That’s not a typo. Prebiotic foods help create a cozy home for those essential gut health helpers we’re always talking about – probiotics.

While we may be stocked up on kimchi and kombucha, prebiotic foods are key to help our bodies process all that healthy bacteria. Kitchen goddess, Candice Kumai has the full scoop on this often overlooked topic, including three incredible recipes from her modern classic cookbook, Clean Green Eats

We know you’ve heard all about probiotics, as probiotics can help with gut health, clear skin, healthy brain function and can keep your immunity strong and well. I’d love to introduce you to prebiotics!

Prebiotics are plant fibers that feed your good bacteria (think food for bacteria), and they are essential to your body’s health and wellness. Prebiotics help your good bacteria to flourish. It’s important to have a healthy balance of good bacteria in your beautiful body, and to make sure you are getting both pre and pro-bacteria along with your daily vitamins and protein.

favorite prebiotic foods include: oats, bananas, dandelion greens, asparagus, flax seeds, chia seeds, edamame, avocado, raw garlic and onion.

Just as it’s important to focus on your health and daily meals, it’s essential to get a healthy serving of prebiotic foods on your plate every day to feed your probiotics and continue to keep them strong! I’ve selected a few of my favorite prebiotic recipes for you to try. Delish!

Candice’s Berry-Coconut Oatmeal
Serves 2

Ingredients:

1 cup rolled oatmeal
1 cup coconut milk beverage or almond milk
2 cups water
¼ tsp sea salt

To top:
1 cup mixed berries (I love blueberries, strawberries & blackberries)
1 Tbsp local, grade A honey or maple syrup
2 Tbsp unsweetened almond butter, natural (optional) for protein!
2 Tbsp 2% Greek yogurt
flax-seed meal or chia seeds

Directions:

In a medium saucepan, boil the water and coconut milk beverage or almond milk. When it boils, pour in oatmeal, reduce heat to a light simmer and add ¼ teaspoon sea salt. Cook for approximately 20 minutes or until a porridge-like consistency forms.

When the oatmeal is all cooked through, pour into two bowls. Top with almond butter (if using), yogurt and honey or maple syrup. Take your Instagram photo and then mix it all to eat! Top each bowl with your choice of mixed berries and almond/coconut milk, if desired. Sprinkle with some flax-seed meal. Enjoy for a delicious fiber- and protein-filled power breakfast this weekend!

Dandelion-Date Smoothie
Serves 2-3

Ingredients:

1 1/2 cups almond milk
1/2 cup dandelion greens
2 cups baby spinach
1 frozen banana
3 dried dates, pitted
1 cup ice

Directions:

Add ingredients into a blender and blend until smooth.

Candice’s Easy Guacamole
Serves 8, yields 2 cups

Ingredients:

3 perfectly ripe avocados, halved and pitted, peeled and cubed
1/2 small red onion, finely diced
1 1/2 Tbsp reduced-sodium tamari soy sauce (yes, that’s my secret)
2 heaping scoops of 2% Greek yogurt (make sure it’s the good stuff)
juice of 1/2 lime
2-4 Tbsp fresh cilantro, finely chopped or whole leaves (optional)

Directions:

Finely dice onion and cilantro. Place the avocados in a medium bowl. Using a fork, smash and stir the avocado, breaking it up into a chunky mass, leaving some avocado bits whole.

Add the lime juice, Greek yogurt and tamari and stir to combine. Top with wild arugula or cilantro, if using (you can even add those dandelion greens to get even more prebiotics!). Taste with a chip, and add more salt if needed. Serve up the party immediately! Yass! And share this recipe with a friend!

 


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  1. Very valuable information. Scanning shows that the right environment in the gut hosts infinitely more good bacteria than regular consumption of probiotics supplements. Good old porridge is a great start, and I have found psyllium husks to be excellent also.



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