17 Healthy Parfait Recipes You Need to Make (Dairy-Free)
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Probiotics are all the rage right now, and have gotten tons of press for boosting immunity and gut health.
Yet chances are you’ve never heard of prebiotics, even though they are equally important.
Prebiotics and probiotics work synergistically to strengthen the intestinal wall, improve mineral absorption, and boost overall health.
Probiotics introduce good bacteria into the gut. They are live cultures found in foods such as yogurt, sauerkraut, kombucha and kefir. Probiotics are touted for helping digestion and boosting immunity.
So where do prebiotics fit in?
Prebiotics are food for the good bacteria. They’re specialized forms of dietary fiber that aren’t digested by the body, but rather are used to promote the growth of good bacteria in the gut.
When the good bacteria are happy, that’s when the body functions best.
Foods that contain high levels of prebiotics are chicory root, Jerusalem artichoke, onions, garlic, bananas, dandelion and other greens.
This healthy smoothie includes both prebiotics and probiotics for optimal gut health. And if you eat a vegan diet, not to worry: you can use coconut milk kefir to replace the yogurt and still reap the benefits of probiotics.
| Prep Time | 5 minutes |
| Servings |
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Ingredients
- ¼ -½ cup coconut kefir or plain Greek yogurt
- 1-2 tbsp apple cider vinegar
- 3 tbsp raw honey (Manuka)
- ¾ cup frozen strawberries, cherries, or mixed berries
- ½ frozen banana
- 1 scoop vanilla protein powder (plant-based)
- ½-¾ cup almond milk
- 3 tbsp coconut cream
- 1 tsp chia seeds
Ingredients
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Instructions
- In a blender, puree coconut kefir, apple cider vinegar, 2 tablespoons honey, berries and protein powder with almond milk until pureed.
- Pour all but ¼ cup of the smoothie into a large glass, then add coconut cream and 1 tablespoon honey to the mix.
- Purée, pour coconut cream mixture on top of smoothie.
- Top with fresh berries, if desired. Garnish with chia seeds.
Recipe Notes
Can’t find coconut cream? Place a can of regular coconut milk in the fridge for at least an hour. When you open the can, use the hardened cream at the top as your coconut cream, and save the liquid for another recipe.
You may need to check your local natural foods store for coconut kefir and manuka honey.
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Yuri Elkaim is one of the world’s most trusted health and fitness experts. A former pro soccer player turned NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet, his clear, science-backed advice has transformed the lives of more than 500,000 men and women and he’s on a mission to help 100 million people by 2040. Read his inspiring story, “From Soccer to Bed to No Hair on My Head” that started it all.