Five Probiotic Boosting Breakfast Options to Try
A healthy breakfast can be the most important meal of the day. The word literally means to break a fast (not eating all night) and so even those of us that are intermittent fasters can consider that first meal of the day “breakfast” even if it is at one in the afternoon!
A January 2018 article from University Health News Daily, explains that eating breakfast boosts your chances of getting the recommended daily values of nutrients essential for your overall health. Of course, that assumes that one is being smart in choosing what sorts of food to include and exclude from your morning meals.
For years now, probiotics have enjoyed a growing reputation for having loads of health benefits such as improved digestion, cardiovascular health, as well as reducing risk of cancer, ameliorating the effects of depression, and better-looking skin.
But building a healthy gut is so much more that popping a few probiotic pills. So, imagine how much more healthful your breakfast would be if you included foods to feed your gut microbiome as well!
To include your gut buddies, here are five must-try probiotic breakfast recipes that are sure to whet your appetite, delight your palate, and boost your health!
Who says that an omelet has to be limited to boring old ham, cheese, and mushrooms? Even if you aren’t yet a fan of kimchi, this gut-pleasing creation is sure to win you over. Check out this kimchi omelet recipe (courtesy of Goop.com).
- ¼ cup + 2 tablespoons of kimchi (roughly chopped)
- 1 scallion (thinly sliced)
- 2 eggs (organic)
- 1 tablespoon olive oil (extra virgin)
- A pinch of sea salt (or whatever salt you prefer)
- 2 tablespoons thinly sliced seaweed, (to garnish)
- Mix the kimchi, sliced scallion, and eggs in small bowl. Beat with a fork or whisk until the ingredients have properly mixed
- Heat a non-stick sauté pan over medium heat (8-inch is ideal
- When the pan is hot, add the olive oil, swirl it around in the pan, until it is evenly spread over the surface, then pour in the egg mixture
- Let it cook for 5 seconds, then use a spatula or wooden spoon to start pulling in the edges of the omelet and pouring any remaining uncooked egg mixture over the cooked edges to cook
- Once the bottom is set, and the entire omelet is almost cooked through, sprinkle the top with a pinch of sea salt, and spoon the remaining two tablespoons kimchi down the center
- Use a spatula to carefully fold up the omelet, move it to a plate, just before serving, sprinkle a bit of the seaweed over the top
Coconut-Almond Oatmeal (with a Blueberry-Matcha Twist)
Love your cereal but getting a bit bored with the “same-old, same-old?” Well, how does coconut-almond oatmeal with a blueberry-matcha twist sound?
Pretty scrumptious, right? How about kicking in some Greek yogurt? Now, you’re cooking with probiotics! This breakfast treat has a dual inspiration from The Nourished Mind, and Bloom for Life, and it is definitely worth trying!
- 1 cup rolled oats
- 1 ½ cup almond milk
- 2 tablespoon coconut sugar
- 1 tablespoon chia seeds
- 1 teaspoon Matcha powder
- 1 teaspoon vanilla extract (but if you can get actual vanilla beans so much the better)
- 1 cup of raw, unheated almonds (soaked for 24 hours in pure water)
- 1 ½ cups of fresh coconut meat (scraped from the inside of young coconuts)
- 1 cup of Greek yogurt
- Water from 1 young coconut
- ½ cup blueberries
- Soak the raw almonds in water for 24 hours to soften them
- Afterwards, place the soaked almonds, young coconut meat, coconut water, and Greek yogurt into blender and blend until smooth
- In a medium saucepan combine almond milk, coconut sugar, and vanilla, and bring to a boil
- Stir in rolled oats, matcha powder, and chia seeds, and simmer for about three to five minutes until the milk is absorbed by the oats
- Pour the oatmeal into a bowl
- Allow the oatmeal to cool before mixing in the almond-coconut infused Greek yogurt so that the oatmeal isn’t too hot to kill the probiotics in the yogurt
- Top it with blueberries and enjoy!
Strawberry-Banana Probiotic Smoothie
Nothing wrong with a smoothie breakfast. Here’s a delicious (and healthful) strawberry-banana smoothie with a probiotic twist from The Speedy Gourmet. (Kick up the health and gut benefits by using a green banana… more fiber for your gut! You can also toss in some dark greens like spinach and kale.)
- 1 cup kefir milk
- 1 cup plain, or vanilla Greek yogurt
- 1 medium banana
- 1 cup sliced strawberries (fresh or frozen)
- 1 teaspoon lemon, or orange zest (if available)
- ½ cup milk, (cow’s milk will do but feel free to substitute your preferred type of milk)
- Place the ingredients into a blender, and blend until smooth
- Pour the smoothie into a glass, and garnish the glass with a strawberry and banana slice depending on your preference
- You may also opt to store any excess smoothie (that you didn’t directly drink from) in the fridge to keep chilled for later consumption
Herbed Labneh Tartines
Labneh is a kind of soft cheese from the Middle East made by straining yogurt to remove most of the whey for a thicker, more concentrated food item. In addition to being probiotic, labneh is also low in lactose but rich in protein and calcium.
And “tartines” are just a fancy way of saying (in French) an open-faced sandwich.
With that in mind, does the thought of spreading all that delicious, probiotic goodness over your morning toast already make your mouth water? Well, then this herbed labneh tartine recipe is sure to delight!
- ¼ cup labneh
- ½ cup from plain Greek yogurt,
- 2 tablespoons chives, finely chopped
- zest from ½ a lemon (grated)
- 1 generous pinch of salt
- 1 loaf of seeded wild fermented sourdough bread (any kind, but this is yummy)
- ½ cup of shaved vegetables (such as cucumbers, radishes, beets, fennel, or carrots to top your toast)
- Several slices of smoked salmon
- A pinch of flaky sea salt and chili flakes (for seasoning and added flavor)
- Mix the labneh, Greek yogurt with the chives, lemon zest and a pinch of sea salt in a bowl until they are adequately mixed together
- Slice your desired number of slices of sourdough bread, and toast them to your preferred “toastiness” level,
- Spread the desired amount of the labneh-Greek yogurt over the slices of toast
- Place pieces of smoked salmon over the spread cheese
- Top with a mix of your favorite shaved vegetables (sprinkle some chili flakes over the toast if you want to give an extra “kick”)
Soaked Muesli with Fresh Fruits
Muesli is a fiber and protein-rich breakfast treat that has raw (or toasted) rolled oats and a delightful mix of nuts, grains, seeds as well as fresh or dried fruit. Naturally, this makes it rich in fiber, iron, potassium, magnesium, as well as vitamins C, E, and B12.
But when soaked in milk, or yogurt overnight, its health benefits can be boosted even higher. Here’s a muesli recipe adapted from TraditionalCookingSchool.com that you should definitely try.
- 3 cups thick, rolled oats, (organic, or gluten-free if preferred)
- 3 cups water
- 6 tablespoons kefir
- ⅛ teaspoon stevia (or coconut sugar)
- 1 to 1 ½ tablespoon ground cinnamon
- ⅛ teaspoon nutmeg
- 1 teaspoon ground cloves
- ½ teaspoon ginger
- ¼ cup raisins, chopped dates, or diced figs
- ¼ cup chopped nuts
- ¼ cup seeds (such as chia, quinoa, sunflower, pumpkin, and any other seeds you prefer)
- ¼ cup unsweetened shredded coconut
- 1 cup of Greek yogurt
- Slices of fresh fruit in season (such as strawberries, peaches, raspberries, blueberries, marionberries, blackberries, or whatever fruit you prefer)
- Combine the oats, water, kefir, stevia (or coconut sugar) and Greek yogurt in a bowl and mix together until smooth
- Add the cinnamon, nutmeg, ground cloves and ginger, and stir until evenly dispersed
- Add the fruit, coconut, seeds, and nuts to the concoction and mix until they are evenly distributed
- Transfer the mixture into a sealable storage container, and allow to soak in the fridge for at least 7 to 8 hours (or overnight)
- Scoop the desired amount of muesli into a bowl after the soaking period, and enjoy!
Sure, these are called breakfast foods, but you can eat them anytime of the day. With all the health benefits and a probiotic boost, there’s really no harm in trying out these recipes for yourself!
And by all means, feel free to modify the recipes included here to better suit your eating preferences and dietary needs. Cooking is an art after all, so, feel free to improvise and tweak them to your heart’s content! With a touch of creativity, and a bit of effort, you will not only “zhoozh” up your morning meal, you’ll boost your health as well!
Your probiotic culinary adventure awaits!