Take a taste tour around the world with these simple, high-postbiotic recipes. Every meal, from Moroccan Fermented Lemon Chicken to Italian Caponata, offers a delicious way to promote gut wellness. Ideal for a tasty and nutritious supper!
Table of Contents
Italian Caponata
Caponata is a Sicilian eggplant dish with a sweet and sour flavor, perfect as a side or a main. It benefits from postbiotics thanks to the use of vinegar.
Ingredients:
- 1 large eggplant, cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 tomatoes, chopped
- 1/4 cup green olives, chopped
- 2 tablespoons capers, drained
- 3 tablespoons red wine vinegar
- 1 tablespoon sugar
- 2 tablespoons olive oil
- Fresh basil for garnish
Instructions:
- Heat olive oil in a large pan over medium heat.
- Add the cubed eggplant and sauté until golden brown. Remove and set aside.
- In the same pan, sauté the onion and garlic until softened.
- Add the chopped tomatoes, olives, capers, vinegar, and sugar. Stir well.
- Return the eggplant to the pan, mixing everything together.
- Simmer for 10-15 minutes, until the flavors meld.
- Garnish with fresh basil and serve warm or at room temperature.
Tip: Caponata can also be enjoyed as a topping for crusty bread.
Mexican Escabeche (Pickled Vegetables)
This tangy Mexican-style pickled vegetable dish is perfect for adding a burst of flavor to your meals, with jalapeños for extra crunch and heat.
Ingredients:
- 2 carrots, sliced
- 1 small cauliflower, cut into florets
- 1 cucumber, sliced
- 2-3 jalapeños
- 1 onion, sliced
- 2 cloves garlic, minced
- 1 cup white vinegar
- 1 cup water
- 1 tablespoon sugar
- 1 teaspoon salt
- 1 bay leaf
- 1 teaspoon oregano
- 1/2 teaspoon black peppercorns
Instructions:
- In a pot, combine vinegar, water, sugar, salt, bay leaf, oregano, and peppercorns. Bring to a boil.
- Add the sliced carrots, cauliflower, cucumber, jalapeños, onion, and garlic to the boiling liquid.
- Reduce heat and simmer for 5 minutes, until the vegetables are slightly tender but still crisp.
- Remove from heat and let cool.
- Transfer the vegetables and brine to a jar or container, refrigerating for at least 2 hours before serving.
Tip: Escabeche makes a great topping for tacos or as a side dish with grilled meats.
German Sauerkraut Salad
This fresh and tangy salad is a European classic, featuring postbiotic-rich sauerkraut.
Ingredients:
- 1 cup sauerkraut, drained
- 1 small apple, grated
- 1 small carrot, grated
- 1 tablespoon olive oil
- 1 teaspoon caraway seeds
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the sauerkraut, grated apple, and grated carrot.
- Drizzle with olive oil and sprinkle with caraway seeds.
- Season with salt and pepper to taste.
- Mix everything well and let the salad sit for 10 minutes before serving.
Tip: This salad pairs perfectly with a slice of rye bread.
Moroccan Fermented Lemon Chicken
A flavorful dish combining the richness of chicken with the tanginess of postbiotic-rich fermented lemons.
Ingredients:
- 4 chicken thighs
- 1 preserved lemon, rinsed and chopped
- 1 onion, sliced
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- 1 tablespoon olive oil
- Fresh coriander (cilantro) for garnish
Instructions:
- Heat olive oil in a large pan over medium heat.
- Add the sliced onion and garlic, sauté until softened.
- Add the cumin, coriander, and turmeric, cooking for 1 minute.
- Add the chicken thighs, browning on all sides.
- Stir in the chopped preserved lemon and 1 cup of water.
- Cover and simmer for 25-30 minutes, until the chicken is cooked through.
- Garnish with fresh coriander and serve with couscous or rice.
Tip: You can find preserved lemons in most larger supermarkets or make your own at home!
These easy-to-make recipes are packed with postbiotics, inspired by flavors from around the world. Plus, dive into even more recipes that celebrate prebiotic and probiotic foods, bringing together culinary traditions from different cultures.
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