Prebiotics: A Friend To You And Your Gut!
Like all living things, probiotic bacteria thrive on a healthy diet that gives them the energy to function at their best! For probiotics, this food is called a “prebiotic” and is typically high in fiber and makes those helpful microorganisms in your gut grow big and strong. The probiotic strains that are used in our Probiotic Bites, iVS-1 and iVE-15, have a particular hankering for the compound, inulin, which comes from jerusalem artichokes. Although we ensure that the probiotics in each bite is sent away to your gut with a generous supply inulin as a travel snack, finding other sources of prebiotics to add to your daily diet can help keep them fed and happy for a long time.
A few good and easy to find examples of prebiotic rich foods are…
- Garlic
- Onions
- Leeks
- Asparagus
- Bananas
- Apples
- Flaxseeds
- Oats
- Barley
- cocao
- Wheat Bran
In lieu of National Donut Day recently passing, we’d like to share our favorite home recipe for Baked Blueberry Bran Donuts. It’s an easy way to add that extra dosage of prebiotics to your diet on your way out the door to work, and can be a fun way to engage younger members of your household in more conscious eating habits.
Note: You’ll need a mini metal or silicone donut pan for this recipe.
Makes 1 Dozen
Ingredients:
- 1/4 cup virgin olive oil
- 1/2 cup pure maple syrup
- 1 large egg
- 1 cup greek yogurt
- 1/4 cup molasses
- 1 cup blueberries
- 2 cup whole wheat flour
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 1 tablespoon cacao powder
- 1 teaspoon ginger
- 1 teaspoon clove
- 1 teaspoon cinnamon
- 1 cup bran cereal
- ¼ cup flaxseeds
Glaze: (Optional)
- 2 cups powdered Monkfruit sweetener
- 1/4 cup milk
- 1 teaspoon vanilla
Instructions:
- Preheat oven to 350 degrees.
- Add oil, brown sugar and molasses to a mixing bowl and mix until combined.
- Stir in egg and sour cream. Mix until smooth.
- Stir in flour, salt and baking soda. Crush bran cereal until course, but not fine. Mix lightly until combined. Fold in blueberries.
- Spray mini donut pan with olive oil based cooking spray.
- Spoon batter into pans or pipe in with a pipette.
- Place in oven and bake for 15-20 minutes. A knife will come out clean when baked and donuts will spring back when touched.
- While you’re waiting for the mini donuts to cool. Mix together the glaze ingredients. Flip the donuts out onto a wire rack when finished baking. Dip the donuts into the glaze. Place on a wire rack to dry. Allow to dry for 10 minutes. Enjoy!
