Cashew Yogurt Muesli

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Probiotics

Yogurt is full of probiotics, or beneficial microorganisms that are good for your gut.

According to the National Institutes of Health, probiotics may help with the following:

  • Digest food
  • Fight off harmful microorganisms that cause disease
  • Prevent and treat diarrhea caused by infections and antibiotics
  • Improve symptoms of irritable bowel syndrome

Probiotic food sources: 

  • Yogurt
  • Sauerkraut
  • Miso
  • Tempeh
  • Pickled vegetables
  • Sourdough bread
  • Kombucha

Prebiotics

What are prebiotics? According to the Academy of Nutrition and Dietetics, “Prebiotics are natural, non-digestible food components that are linked to promoting the growth of helpful bacteria in your gut.” Prebiotics are essentially food for probiotics. When you eat foods with prebiotics, you’re setting the stage (your gut) for good bacteria (in probiotics) to grow and flourish.

Prebiotics are found in foods with certain types of fiber. Some particularly good food sources are:

  • Bananas
  • Onions
  • Garlic
  • Leeks
  • Jicama
  • Dandelion greens
  • Asparagus
  • Soybeans
  • Artichokes

Since more and more research is coming out everyday on the impact gut flora has on an array of health issues, it’s quite important to include both prebiotics and probiotics in your diet. The yogurt recipe that follows is a good way to start. You will need a yogurt maker, however they’re relatively cheap around $25 for the EuroCuisine.

The yogurt is tangy, and not sweet. The way it should be in my opinion. This means you can add lots it to lots of fruit, mix it into oatmeal, or pair it with Muesli as I did here. The muesli is based off of Angela Liddon’s muesli recipe from her book Oh She Glows.

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Cashew Yogurt Muesli

Ingredients:

  • 2 apples
  • 1 cup rolled oats (not quick cooking)
  • 3 tbl raisins
  • 2 tbl pepita seeds (pumpkin seeds)
  • 1 cup cashew yogurt (homemade recipe below)

What to do:

  • Finely chop one of the apples, or place in a food processor and pulse until chopped. Add to a medium size mixing bowl. Shred the other apple using either a grater, or an adapter on a food processor. Add to the mixing bowl. I left the peels on both apples (more fiber!).
  • Stir in the oats, raisins, pepitas, and yogurt, until well combined. Place the muesli in the refrigerator for a few hours, or overnight to allow the oats to soften.
  • When serving you can top with some fresh fruit, granola, nuts, seeds, or whatever you want!

Cashew Yogurt

Ingredients:

  • 1 and 1/3 cup raw cashews, soaked overnight
  • 2/3 cup water
  • 2 tbl lemon juice
  • 1/8 tsp sea salt
  • 1 yogurt culture packet (I used Cultures for Health brand)

What to do:

  • Drain the cashews and add to a high power blender along with the water, lemon juice, and salt. Blend until smooth.
  • Add the mixture to a bowl and stir in the probiotics.
  • Divid the yogurt mixture into glass jars. Place in a yogurt maker for about 6 hours.

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