Are you looking for some delicious and healthy ways to add more probiotics to your diet? Probiotics are live microorganisms that can improve your gut health, immune system, mood and skin health.
They are found in fermented foods and drinks, such as yogurt, kefir, kombucha, and sauerkraut. But did you know that there are many other probiotic products that you can enjoy as well?
Here are some of the best probiotic foods and drinks recipes you can try at home:
Probiotic cottage cheese
Cottage cheese is a high-protein dairy product that is made by curdling milk and draining the whey. It has a mild flavor and a creamy texture that makes it perfect for breakfast, snacks, or salads. To make it probiotic, you need to add some live cultures to the milk before curdling it. You can use store-bought yogurt, kefir, or probiotic capsules as your starter culture.
Just heat the milk to about 180°F (82°C), then let it cool to about 110°F (43°C). Stir in the starter culture (about 1/4 cup of yogurt or kefir, or 2 capsules of probiotics per quart of milk), and transfer the mixture to a glass jar. Cover the jar with a cheesecloth or a coffee filter, and let it sit at room temperature for about 24 hours. The milk will separate into curds and whey. Strain the curds through a fine-mesh sieve or a cheesecloth, and transfer them to a bowl. Add some salt and herbs to taste, and enjoy your homemade probiotic cottage cheese!
Probiotic cream cheese
Cream cheese is another dairy product that is made by adding lactic acid bacteria to cream or milk. It has a smooth and spreadable texture that makes it ideal for bagels, toast, or desserts. To make it probiotic, you need to follow a similar process as for cottage cheese, but use heavy cream or half-and-half instead of milk. You also need to add some lemon juice or vinegar to the cream before heating it, to help it thicken. The ratio is about 1 tablespoon of lemon juice or vinegar per cup of cream.
After heating the cream to 180°F (82°C), let it cool to 110°F (43°C), and stir in the starter culture (about 2 tablespoons of yogurt or kefir, or 4 capsules of probiotics per cup of cream). Transfer the mixture to a glass jar, cover it with a cheesecloth or a coffee filter, and let it sit at room temperature for about 12 hours. The cream will become thick and tangy. Strain the cream through a fine-mesh sieve or a cheesecloth, and transfer it to a bowl. Add some salt and sugar to taste, and enjoy your homemade probiotic cream cheese!
Probiotic cashew milk yogurt
Cashew milk yogurt is a dairy-free alternative to regular yogurt that is made by blending soaked cashews with water and adding some live cultures. It has a rich and creamy texture that makes it great for smoothies, granola, or fruit. To make it probiotic, you need to soak some raw cashews in water for about 4 hours, then drain and rinse them. Blend them with fresh water until smooth and creamy (the ratio is about 1 cup of cashews to 2 cups of water).
Transfer the mixture to a glass jar, and stir in the starter culture (about 2 tablespoons of dairy-free yogurt or kefir, or 4 capsules of vegan probiotics per cup of cashew milk). Cover the jar with a cheesecloth or a coffee filter, and let it sit at room temperature for about 24 hours. The cashew milk will become thick and sour. Refrigerate the yogurt before eating it, and enjoy your homemade probiotic cashew milk yogurt!
Probiotic coconut yogurt
This creamy and tangy yogurt is made from coconut milk and a probiotic starter culture. You can flavor it with vanilla, honey, or fruit.
To make it, you’ll need a blender, a glass jar, and a warm place to ferment it. Blend 4 cups of coconut milk with 2 tablespoons of probiotic powder or 4 capsules of probiotics. Pour the mixture into a jar and cover it loosely with a lid or a cloth. Let it ferment in a warm place for 24 to 48 hours, until it thickens and becomes sour. Refrigerate it before eating and enjoy!
Probiotic energy drink
This refreshing and fizzy drink is made from water kefir grains, sugar, and fruit juice. Water kefir grains are a type of symbiotic culture of bacteria and yeast that can ferment sugar water into a probiotic beverage. You can buy them online or from a health food store. To make the drink, you’ll need a glass jar, a plastic or wooden spoon, a strainer, and a bottle.
Dissolve 1/4 cup of sugar in 4 cups of water and add 1/4 cup of water kefir grains. Cover the jar with a cloth and let it ferment in a dark place for 24 to 48 hours, until it becomes slightly bubbly. Strain the liquid and transfer it to a bottle. Add 1/4 cup of your favorite fruit juice and seal the bottle tightly. Let it ferment in the fridge for another 24 hours, until it becomes carbonated. Be careful when opening the bottle as it may overflow.
Probiotic greek yogurt
This thick and creamy yogurt is made from milk and a yogurt starter culture. You can use any type of milk you like, such as cow’s milk, goat’s milk, or almond milk. You can also add some honey or maple syrup for sweetness. To make it, you’ll need a pot, a thermometer, a glass jar, and an oven or a yogurt maker.
Heat 4 cups of milk in a pot until it reaches 180°F (82°C). Let it cool down to 110°F (43°C) and stir in 2 tablespoons of yogurt starter culture or plain yogurt with live cultures. Pour the mixture into a jar and cover it with a lid. Place the jar in an oven or a yogurt maker and keep it at 110°F (43°C) for 8 to 12 hours, until it sets. Strain the yogurt through a cheesecloth or a coffee filter to remove the whey and make it thicker. Refrigerate it before eating and enjoy!
Probiotic ice cream
This frozen treat is made from frozen bananas, probiotic powder or capsules, and your choice of toppings. You can use any type of probiotics you like, such as lactobacillus or bifidobacterium. You can also add some cocoa powder, peanut butter, or vanilla extract for extra flavor.
To make it, you’ll need a blender or a food processor, a freezer-safe container, and a freezer. Peel and chop 4 ripe bananas and freeze them for at least 4 hours. Blend them with 2 tablespoons of probiotic powder or 4 capsules of probiotics until smooth and creamy. Transfer the mixture to a container and freeze it for another hour or until firm. Scoop out some ice cream and top it with your favorite toppings, such as nuts, chocolate chips, or berries.
Kombucha is a fermented tea drink that has a tangy and fizzy taste. To make it, you need some tea, sugar, water, and a SCOBY (symbiotic culture of bacteria and yeast) that you can buy online or get from a friend who already makes kombucha.
You brew the tea, add the sugar, let it cool down, and then transfer it to a glass jar with the SCOBY. Cover the jar with a cloth and let it ferment in a dark place for about a week or more, depending on how sour you like it. You can then flavor it with fruits, herbs, or spices and enjoy it cold or at room temperature.
Kefir is a fermented milk drink that has a creamy and slightly sour taste. To make it, you need some milk (preferably organic and full-fat) and some kefir grains, which are clusters of bacteria and yeast that look like small cauliflower florets. You can buy them online or at some health food stores.
You simply add the kefir grains to a glass jar with the milk, cover it loosely with a lid or a cloth, and let it ferment at room temperature for about 24 hours. You can then strain out the kefir grains and use them again for another batch. You can drink the kefir plain or flavor it with fruits, honey, or vanilla.
Lemonade is a classic summer drink that can also be made into a probiotic beverage with some whey. Whey is the liquid that separates from yogurt or cheese when they are strained. It contains beneficial bacteria that can ferment the lemonade and make it more nutritious.
To make it, you need some lemons, sugar, water, and whey. You squeeze the lemons, add the sugar and water, and stir until dissolved. Then you add the whey and transfer the mixture to a glass jar or bottle. Seal it tightly and let it ferment at room temperature for about two days. You can then refrigerate it and enjoy it cold.
Soda is usually associated with unhealthy ingredients and artificial flavors, but you can make your own natural and probiotic soda with some ginger bug. Ginger bug is a starter culture that is made from fresh ginger, sugar, and water. It produces carbon dioxide that can carbonate any sweetened liquid.
To make it, you need some ginger, sugar, water, and a glass jar. You chop the ginger (no need to peel it), add the sugar and water, and stir well. Then you cover the jar with a cloth and let it ferment at room temperature for about a week, feeding it daily with more ginger and sugar. You can then use the ginger bug to make soda by adding some of it to a bottle with your favorite juice or herbal tea. Seal the bottle tightly and let it ferment for another day or two until bubbly. You can then refrigerate it and enjoy it cold.
Water might sound boring, but you can make it more interesting and beneficial by adding some water kefir grains. Water kefir grains are similar to milk kefir grains, but they ferment sugar water instead of milk. They produce a mildly sweet and fizzy drink that can be flavored in many ways.
To make it, you need some water kefir grains, sugar, water, and a glass jar. You dissolve the sugar in the water, add the water kefir grains, and cover the jar with a cloth. Then you let it ferment at room temperature for about 24 to 48 hours. You can then strain out the water kefir grains and use them again for another batch. You can drink the water kefir plain or flavor it with fruits, herbs, or spices.
These are just some examples of probiotic drinks you can make at home with simple ingredients and methods. They are not only delicious but also good for your health. Try them out and see which ones you like best!