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September - Burrito Bowl


Homemade BURRITO Bowl that packs a PRE and PRObiotic punch!

We need both prebiotic (fruits, vegetables, whole grains) and probiotic (kefir, yogurt, kimchi) to promote microbial diversity in our gut. Lack of microbial diversity in our gut has been associated with increased allergies, obesity, insulin resistance, dyslipidemia, and systemic inflammation. Our gut microbiota also interacts with our immune system. Did you know that ~70% of our immune system lies in the gut! (1).

Maybe you too have been missing eating out due to COVID, so make your own burrito bowl at home and give Kefir a try. Kefir has 3X more probiotics than yogurt and is fermented with 10-20 different types of probiotic bacteria and yeast. It is a good source of calcium, B vitamins, and protein and is low in lactose. Try it in this recipe instead of sour cream, but it can also be used for sourdough bread, as substitute for buttermilk in baking and salad dressing, for smoothies or overnight oats.

Recipe serves 4.


2 Tbsp. olive/canola oil

1 chopped onions

½ tsp cumin

½ tsp dried oregano

¼ tsp black pepper

Pinch of cayenne pepper

2 Tbsp tomato paste

15.5 oz can black beans (no added salt) rinsed and drained

1 cup vegetable broth

4 cups cooked brown rice or quinoa

Kefir, cilantro, avocado, lime wedges, hot sauce to garnish as you wish!

Prepare brown rice/quinoa according to package directions. In a nonstick skillet over medium-high heat olive or canola oil. Add onions, cumin, oregano, black pepper and cayenne. Saute for 10-12 minutes or until tender. Add tomato paste and cook for 2 minutes stirring constantly. Stir in black beans and vegetable broth. Cook for 3-5 minutes or until sauce thickens slightly. Place 1 cup brown rice/quinoa in bowl, top with beans and garnishes of your choice. Enjoy!

(1) AADE 2018 “Gut Connection: Microbial Support for Blood Glucose Control”, Angelique Crandall MS, RDN, CDCES.

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