Happy Friday friends!
Let’s talk about bacteria – I know, not that exciting, but stay with me…
Go With Your Gut
Your gut bacteria plays a vital role in your overall health. It influences the breakdown of food, how your body stores fat, nutrient absorption, and even immune function! That’s pretty neat!
Incorporating probiotic-rich foods can help establish a productive gut microbiome that keeps you healthy!
Probiotic-rich foods include all those delicious fermented foods like sauerkraut, kimchi, yogurt and miso paste! We’re going to talk more about that last one…
Miso paste is made from fermented soybeans and grains. This traditional Japanese ingredient is commonly used in soups or on crackers. Because it’s fermented, it is a great source of probiotics. Basically it has tons of healthy bacteria for your gut!
By including foods like miso, you are adding beneficial bacteria to you gut which may help with absorption of nutrients and improve immune function! Pretty useful as we head into the start of flu season! Probiotics can also help reduce IBS symptoms and other digestive issues. Those helpful little bacteria can even reduce inflammation!
Miso provides a punch of flavor and is considered to be the fifth taste, umami—a savory flavor. Get your vitamins and minerals here too—miso is a good source of copper, B vitamins and manganese. And it’s packed with phytochemicals that can help reduce the risk for cancer.
Bottom Line – PRObiotics vs. PREbiotics
Although PRObiotics can be helpful in many ways, PREbiotics may be even more important to incorporate into your diet. What are prebiotics? I’m glad I asked! Prebiotics are non-digestible carbohydrates, essentially fiber—it’s the food for your gut bacteria! If you’re not feeding the good gut bacteria, those wonderful little microbes won’t stick around for long! Think of prebiotics as your high fiber foods. Fruits – especially bananas. Veggies – especially garlic, onions and leeks. And whole grains like barley and oats. EAT YOUR FRUITS AND VEGETABLES!
On to the Recipe!
I came upon the idea for this recipe during my search for ways to add more fermented foods into my diet. I wanted to incorporate miso and thought it would add some nice flavor to our side of butternut squash.
Boy did it! It was so good, every bite was a punch of delicious flavor! So here it is! Enjoy the wonderful flavor AND your daily dose of beneficial bacteria!Print
Savory and scrumptious! With its punch of flavor, this miso glazed squash is the perfect side for just about any meal!
- 1 butternut squash (peeled, halved, seeds removed, and sliced) — Save those seeds, roast and spice them for a tasty snack!
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 2 tablespoons white miso
- 2 teaspoons honey
- 1 1/2 teaspoons rice vinegar
- freshly ground pepper to taste
- garnish with sesame seeds
- Preheat oven to 425 degrees F
- In a large bowl, combine garlic, olive oil, miso paste, honey, rice vinegar and pepper. Mix until combined
- Add sliced squash to the bowl and stir until the squash is well coated
- Spread the squash on a lined baking sheet in a single layer (you may need to use more than one baking sheet to fit all the squash) and roast for 30-35 minutes or until the squash is tender
- Garnish with sesame seeds and enjoy!
You can pair this with just about anything, but we had it once with roasted chicken and broccoli and other time with spiced chickpeas and a garden salad.
To ensure this recipe is gluten-free, make sure you use gluten-free miso paste.
Do you have a favorite fermented food? Comment below and let us know! Don’t forget to subscribe and follow us to get updates on the latest and greatest recipes happening in the AdventureBlooms kitchen!