Cheap and Easy Recipes that Include Probiotics

Cheap and Easy Recipes that Include Probiotics

There are a number of reasons why you should consider supplementing your diet with probiotics. Probiotics are normally recommended by doctors to people who are taking antibiotics, and also to those suffering from treat vaginal yeast infections or urinary tract infections. But probiotics can also help reduce the painful symptoms of irritable bowel syndrome, help treat intestinal infections, and they’ve also been shown to reduce the recurrence of bladder cancer. In children, probiotics are helpful for preventing and treating eczema, and reduce the recurrence of diarrhea. Recent research has also shown evidence that probiotics may prevent or diminish the severity of colds and the flu, because they combat forms of disease-causing bacteria. So what are probiotics, and how can you safely add them to your diet?

What are Probiotics?
Probiotics are a natural form of bacteria that are already present in human digestive tracts. There are more than 500 species of these helpful organisms that work to keep our intestines healthy and break down the food that we ingest. Digestive upsets occur when the balance of these organisms is upset. This usually happens when people need to take a round of antibiotics, because these medicines are unable to selectively differentiate between the good and bad bacteria in our digestive tract. When all the probiotics in our system have been killed off, digestive ailments become more frequent.

Are they Safe?
For centuries, people around the world have consumed foods that contain probiotics, and very few negative side effects are associated with them. One study showed that patients suffering from pancreatitis had a higher risk of death when they consumed probiotics. More research is underway, but you should feel safe supplementing your diet with probiotics. The benefits far outweigh this one current risk factor known.

Adding Probiotics to Your Diet
Eating yogurt is one of the easiest ways to add probiotics to your diet, but you can also find several forms of supplements. Probiotics are readily available in powder, tablet and capsule form at your local pharmacy. You should carefully examine the label to make sure it says “live active cultures.” Some other names you might see on the label include “Lactobacillus acidophilus” and “Saccharomyces boulardii.”

If you choose to purchase probiotic supplements they can be safely consumed with any type of food. Do not mix them with anything too hot such as hot tea, though – the extreme heat will kill off the bacteria before it has time to work its magic.

Children especially love the tase of yogurt, and with the added benefits of calcium, protein, vitamins and minerals, it’s a great dietary supplement for growing kids. If you’re worried about the sugar content, choose only plain or vanilla flavor – these types have less sugar than the fruit-flavored varieties. Likewise, if you’re worried about adding extra fat to your diet, many flavors are available in low-fat or non-fat formulas.

Here are a few quick and easy recipes that children and adults alike are sure to love!

Smoothies
Smoothies are a quick, easy and versatile way to add probiotics to your diet. There are literally hundreds of combinations of ingredients that can be added to make a smoothie just right for everyone. One of the most popular recipes is strawberry banana.
– 1 large banana
1 cup fresh or frozen strawberries
– 1.5 cups milk (whole, low-fat, skim, or soy)
– 1-6 ounce container of vanilla yogurt
– ½ cup ice
Add all the ingredients to your blender and mix until smooth. This will make two servings, so you can share with a family member, or save half in the refrigerator until later.

If you don’t like strawberry, add raspberries, blueberries or peaches instead – whatever type of fruit you like best! You can also add some nuts for extra protein, or granola for added fiber. If you’d rather have a chocolate shake, use a chocolate variety of yogurt along with some chocolate syrup. Delicious!

Apple Oatmeal Yogurt Bread
If you want something warm with the yogurt baked in, try this delicious recipe! It’s quick to make and is perfect with breakfast, or just as a snack.
– 1 cup quick-cook oats
– 1 cup fresh diced apples
– 1 large egg, beaten
– ¼ cup vegetable oil
– ½ cup brown sugar
– 2/3 cup flour
– 2/3 cup whole wheat flour
– 1 cup vanilla yogurt
– 1 teaspoon baking soda
– 1 teaspoon cinnamon
– ¼ teaspoon salt
1. Spray a loaf pan with non-stick cooking spray.
2. Mix the yogurt and oats together in a small bowl, then set aside.
3. Mix the egg, oil and sugar together in a large bowl. Slowly add in the flour (both types), cinnamon, baking soda and salt.
4. When well-blended, stir in the yogurt mixture, and the apples last.
5. Pour into the loaf pan and back at 350°F for 45 minutes, or until golden-brown.

Fish Tacos with Yogurt
This may sound odd, but the yogurt actually adds a fresh twist to grilled fish!
– 2 cups plain (unflavored) yogurt
– 2 limes, juiced
– 2 jalapeno peppers, minced
– 2 teaspoons capers, minced
– 1 teaspoon oregano
– 1 teaspoon cumin
– 1 teaspoon dill weed
– 2 teaspoons cayenne pepper
– ½ head medium-sized cabbage, shredded
– 1 pound tilapia fillets (cut into two to three ounce portions)
– 12 corn tortillas
1. Fold the lime juice into the yogurt, then season with jalapenos, capers, oregano, cayenne and cumin dill.
2. Divide the mixture in half. In one half, add the fish and marinade it in the refrigerator for at least two hours.
3. Spray your grill with non-stick cooking spray, and heat to medium-high.
4. Cook the tilapia about three minutes on each side, or until it flakes easily.
5. Wrap the tortillas in aluminum foil and grill them for five minutes.
6. Place the fish in a tortilla, add cabbage to taste, and use the reserved half of the yogurt mix as a topping.
About Rachel

Rachel Akers writes about crafts, recipes, and features the adventures of a family of 4. It is always crazy but I wouldn't change it for the world! Comments or questions? Talk to me on Facebook or Twitter or sign up for our RSS feed to have future articles delivered to your feed reader.