Probiotics are the friendly bacteria found in certain foods (yogurt, kefir, sauerkraut). When you eat them, they set up shop inside your digestive system (gut) and help you digest food, convert fiber to fuel, make vitamins and protect us from harmful bacteria - important immune work!
Since these little guys are alive, that means they need to eat too! They love the prebiotic fiber in foods like apples (with the skin on please), bananas, oats, chia and flaxseeds, to name a few.
Here's a simple recipe that combines all of these AND you make it the night before. It's ready for breakfast when you are! Make it with probiotic-rich kefir or yogurt and you've got yourself a delicious, balanced and nutritious breakfast with both probiotics and prebiotics!
Apple-Cinnamon Overnight Oats
Serves 1 - You can make as many servings as you'd like for your family or for the whole week! Meal prep whiz!
* 1 cup plain kefir or yogurt
* 1/3 cup rolled oats
* 1/4 tsp cinnamon
* 1/4 tsp ground ginger
* pinch sea salt
* 1/4 cup diced apple with skin
* 1/4 cup chopped banana
* 1 tsp chia seeds
* 1 tbsp fresh ground flaxseeds
* 2 tbsp chopped walnuts
Put everything into a 500ml mason jar and give it a good stir to combine. Put the lid on and refrigerate overnight (or at least 4 hours). Store the remaining apple and banana until the morning. In the morning you can choose to eat them cold or warm them up and add more liquid, if that's your preference. Add maple syrup to the oats to sweeten and some nut butter to bump up the protein. Chop up the rest of the apple and banana and add on top. Done!
The oats will keep for up to 5 days in the refrigerator if you're meal prepping.