by Selva Wohlgemuth, Registered Dietitian and Nutritionist
This recipe highlights many foods that can help keep your gut health in check while taking antibiotics or any day.
This recipe includes both yogurt and kefir to provide multiple strains of beneficial bacteria for good gut health. Plus, it contains plenty of soluble fiber from oats, chia, and flaxseeds. Soluble fiber is not only soothing to the GI tract, but also acts as a vehicle to transport the beneficial bacteria to the colon. Furthermore, the soluble fiber acts as a food source for the good gut bacteria. It’s a win-win!
Happy Belly Porridge
- 1/4 cup dry rolled oats, gluten-free
- 1½ tablespoons of chia/flaxseed mixture (½ and ½)
- ½ teaspoon ground cardamom or cinnamon (or both)
- pinch of sea salt
- 1 cup water
- ¼ cup nut milk (or use water)
- ¼ cup plain full-fat Nancy’s yogurt
- ¼ cup plain full-fat kefir
- ½ cup blueberries
- drizzle of organic pure maple syrup (optional)
- If you have a clean small coffee bean grinder, quickly pulse the chia/flaxseed mixture 2–3 times to coarsely chop the seeds. This is optional, but it helps you absorb more of the fatty acids within the flaxseeds.
- In a small saucepan, add oats, chia/flaxseed mixture, cardamom, and a pinch of sea salt. Add water and cook over medium, stirring often. Allow the mixture to become gelatinous, as the chia seeds soak up the water. Add nut milk and cook to desired consistency. Stir to keep mixture from sticking to the bottom. Remove from heat when done.
- Place the mixture into a bowl and top with yogurt and kefir. Quickly heat blueberries in a glass bowl in the microwave for 30 seconds to 1 minute and pour on top. Drizzle with maple syrup if desired.