main of Probiotic Rich Recipes Don't Need to Lack Flavor

We tend to think that bacteria are dangerous critters that make us sick. However, everyone has a natural array of bacteria that actually keep them healthy. Your gut can only function if your good bacteria are in balance. If you are ill and have to take antibiotics, you may find that your stomach doesn't feel right after you finish up the antibiotic course. To rebuild your gut health, probiotic foods can help. Probiotics are the good bacteria that help your body eliminate waste and toxins. Probiotic foods are actually made with the help of good bacteria. Fermented foods and cultured dairy products are especially high in probiotics.


Brovada is an Italian salad made with grapes, shredded turnips, red wine vinegar, onion and garlic. It has a little bit of sugar, to feed the bacteria, and some salt for preservation. However, this tangy salad offers those who may not have fallen in love with the highly nutritional turnip another chance at this useful root vegetable.


  • 1/2 lb Red Seedless Grapes
  • 2 cups Water, tap, well
  • 1 cup Vinegar, Red Wine
  • 1 tbsp turbinado sugar
  • 1 tbsp Sea Salt
  • 4 medium Turnips, raw
  • 1 tbsp Olive Oil, Extra Virgin
  • 1/2 medium White Onion
  • 2 clove garlic


  1. Chop grapes (if not seedless, seed first) or pulse them in blender or food processor.
  2. In a large container that has a lid, mix water, vinegar, sugar, salt and grapes until completely combined.
  3. Peel turnips and use a mandoline to slice into long batons (or cut into 1/4-inch long, thin rectangles).
  4. Add turnips to the container, stir to mix well and refrigerate mixture for 2 days (at least overnight).
  5. Drain the turnips.
  6. Heat a large sauté pan over a medium flame. Add olive oil and when it begins to ripple add onion. Cook for 6 minutes until it begins to become translucent. Add garlic, cook 2 minutes.
  7. Add turnips to pan. Simmer over a low flame for 45 minutes and serve.

Turnips are waxy and quite dense. You'll likely need to peel them with a sharp knife. This recipe will need to sit in your refrigerator for at least two days to foster the bacteria to act on the turnips, so make sure you have space and a non-reactive pan (a lidded glass or ceramic casserole dish) for your brovada to percolate.

Grown-Up Mac & Cheese

Gouda is one of the few cheeses that is traditionally made from unpasteurized milk and still sold in the states. It's important to note that pasteurization will eliminate bacteria across the board, both good and bad. If you're looking for any sort of probiotic food, such as sauerkraut, find a source that offers it unpasteurized.

This Stovetop Mac And Cheese is loaded with great flavor from heavy cream and some bacon.


  • 1 pound of Pasta (Campanelle is traditional, but you can play with it)
  • 1 Sweet Onion, (Chop onion finely)
  • 1 cup Gouda Cheese (Shredded)
  • 1 cup Heavy Cream
  • 5 slices of Bacon
  • 1 pinch Salt (Or salt to taste)
  • 1 pinch Pepper (Or to taste)


  1. Follow directions for pasta and cook until al dente; set aside.
  2. Fry the bacon slices until they’re starting to get crispy, then remove them to a paper towel and pat off the grease. Roughly chop them, and set them aside.
  3. Remove most of the bacon grease from the pot, leaving about 1 tablespoon. Fry the finely chopped sweet onion in the bacon grease over medium heat for about 5 minutes, until translucent and slightly soft. Season the onion with salt and pepper as it cooks.
  4. Add the bacon back into the pot along with the heavy cream. Simmer over medium-high heat for a few minutes, until the mixture has reduced and thickened a little.
  5. Turn off the heat and stir in the Gouda cheese. As soon as it has melted into the sauce, add in the cooked pasta and stir until the noodles are coated in the sauce.
  6. Taste and re-season, adding salt and pepper as needed. Serve hot!

Start with Sourdough Bread

Sourdough bread is a great source of probiotics. You can start with a simple sandwich that includes Gouda and some brined pickles for a probiotic punch, or you can use sourdough bread as a base for a delicious open-faced sandwich.


  • Crumbled tempeh
  • 1 onion, diced
  • 16 oz mushrooms, stems removed and sliced
  • 1 tbsp. olive oil
  • 2 cloves garlic, sliced fine
  • salt and pepper to taste
  • 1/4 tsp paprika
  • 1/2 tsp soy sauce
  • Optional: thinly sliced deli meat or crumbled bacon
  • 1 large slice sourdough bread
  • Thinly sliced gouda to cover

Over low to medium heat, sauté the onion in the olive oil until translucent. Add the garlic and mushrooms. Cover and let steam a bit until mushrooms release their liquid, then add paprika and soy sauce. Keep the heat low so you don't burn your garlic. Add crumbled, thawed tempeh. Let this mixture reduce until the liquid is gone, stirring frequently.

Toast your sourdough. Layer thinly sliced gouda over the toast, then cover this with the hot tempeh mixture. Let sit for a few minutes to melt the cheese and melt the flavors. Add the suggested meats if you prefer. Enjoy with a knife and fork.

Tempeh is a fermented soy product. Interestingly, fermenting the soy, instead of consolidating it into a block of tofu, creates Vitamin B. If you're vegetarian, Vitamin B can be hard to get into your diet. If you need a bit more protein, consider adding slivered prosciutto to your sandwich, or sprinkle it with chopped bacon.