3 recipes rich in prebiotics to take care of your gut daily

Taking care of your gut is essential to ensure a balanced gut microbiome, strengthen your immune system, and promote overall well-being.

Prebiotics, indigestible fibers found in natural foods, are the fuel for the “good bacteria” that live in our intestines, stimulating their growth and healthy activity.

Including prebiotic-rich recipes in your daily diet is a practical and tasty way to nourish this vital internal ecosystem. In addition to improving intestinal transit and reducing discomfort such as bloating and constipation, these foods help regulate metabolism, control appetite, and protect against inflammation.

Ingredients:

• 2 1/2 cups (600 ml) water
• 1 1/2 cups (150 g) rolled oats
• 1 cup (145 g) blueberries (bilberries)
• 1 cup (155 g) strawberries
• 1 cup (150 g) blackberries
• 4 tablespoons (80 ml) agave syrup
• 1 cup (240 ml) plain whole yogurt
• 2 tablespoons (14 g) dark flaxseed meal
• 1 tablespoon (10 g) cocoa nibs

Preparation method:

1. Boil water in a pan at room temperature and cook for 3 minutes, until absorbed.

2. In another saucepan, heat the berries and agave syrup over high heat until boiling, let it boil for 2 minutes and remove from the heat.

3. To serve, place a plate of oats, berries and yogurt and decorate with ground flaxseed and cocoa nibs.

Ingredients:

• 3 small ripe bananas (510 g)

• 1 cup (150 g) dried, pitted dates

• 2 large eggs (140 g)

• 1 cup (100 g) rolled oats

• 1 tablespoon (13 g) baking powder

• 1/2 cup (50 g) chopped walnuts

• 1 tablespoon (15 g) unsalted butter, for greasing

Cake batter:

1. In a blender, place a banana, a date, eggs, oil, oats and potato until smooth.

2. Turn off the blender, add the yeast and nuts and mix with a surprise.

3. Return the dough to the greased pan lined with greased parchment paper and bake in a preheated oven at 180ºC for 45 minutes, or until a toothpick inserted in the center comes out clean.

Ingredients:

• 15 green bananas with peel (2.25 kg), or as many as fit in your pressure cooker

• 3 to 4 liters of water or as much as you water

Preparation method:

1. Remove the bananas one by one from the bunch, making sure to make a clean cut so that no internal parts are contaminated during cooking. Then wash them thoroughly.

2. Fill the pressure cooker with water up to half its height and bring to a boil.

3. When the water is boiling, forming large bubbles, add as many bananas as will fit in your pan. It's very important that the water is boiling, as thermal shock is part of the process, and that the bananas are completely submerged in the water.

4. Cover the cooker, and when you hear the loudest sound of pressure, count 8 minutes and turn it off. Let the pressure release naturally; do not rush the process or try to open the cooker. Be careful, as the pressure needs to release within 20 minutes. If the cooker does not release all the pressure within this time, you can force it to release.

5. Uncover the pan, remove the lid, and peel the bananas while they're still hot. Be careful, as they're very hot, but it needs to be that way to make the process easier.

6. Place the bananas in a blender and blend, along with a little filtered water if necessary, until you get a smooth puree.

7. Banana biomass can be stored in the refrigerator for up to 5 days or in the freezer for up to 3 months. To thaw, place the frozen biomass in a pan with a little water and cook over low heat.

8. Tip 1: Bananas release a substance that stains the pan. To prevent your pan from becoming sticky, add a dash of olive oil to the water before closing the lid.

9. Tip 2: Green bananas are an excellent source of fiber, and since at this stage the starches have not yet been completely transformed into fructose, the banana paste has a neutral flavor, which allows it to be used in delicious sweet and savory dishes.

These three recipes are excellent ways to incorporate prebiotics into your diet, promoting gut health and benefiting your entire body. Try them and feel the difference in your daily well-being!

Did you enjoy the recipes? Keep following Mahta's blog for more tips and content on nutrition and gut health.