Recipe Roundup: A Meal Made for a Microbiome

Recipe Roundup: A Meal Made for a Microbiome

All that talk about bacteria making you hungry? Us too, ha. But for real, thinking about gut health doesn’t have to be all consuming, it can simply be worked into your family’s every day meal choices making fiber “fun” and fermented foods “fashionable.”


Today’s recipe is actually a full meal, protein rich, vegetarian friendly and decidedly delicious, for parents and kids alike (bonus points if you involve them in the “cooking” - this is mostly an assembly operation so it’s a perfect opportunity!).  It’s also a super quick weeknight dinner option or an easy lunch/snack choice depending on portion size (even quicker if you find edamame hummus at your local grocer - we like Trader Joe’s as a store bought option).  And it’s ultimately customizable, swapping in other legumes (or meat if you choose) and adding any other delicious dippers your littles love. #miniwin


Black Bean Quesadillas with Edamame Hummus and Vitaminis Kefir Smoothie

  • 1 can black beans, rinsed and drained
  • 1 cup shredded cheese, we like Monterey Jack
  • 1 avocado, sliced
  • Whole grain tortillas
  • 1 cup cooked edamame (shelled, from frozen)
  • ¼ cup tahini
  • 2 tablespoons lemon juice
  • 2 tablespoons of fresh herbs - rosemary, thyme, basil or parsley
  • 2 tablespoons olive oil
  • 1 tablespoon water
  • Salt, to taste
  • 1 package baby carrots, mini cucumbers, sliced peppers, etc.
  • 1 cup plain, unsweetened Kefir
  • 1 banana, frozen (if fresh, add ice)
  • 1 Vitaminis

Quesadilla assembly:

For each quesadilla, place a tortilla in a skillet set over medium heat, add ¼ cup cheese and a handful of black beans to one half, folding over the other half.  Cook until the cheese is melted, flipping if desired.  Cut into four triangles, placing an avocado slice on top of each.  (Alternatively, add avocado on top of beans inside of quesadilla.)


Hummus assembly:

Combine edamame, tahini, lemon juice, herb of choice, olive oil and water in a food processor and pulse until smooth.  If desired, season with salt to taste.  Serve with baby carrots, mini cucumbers, sliced peppers, etc.


Kefir Vitaminis drink assembly:

Combine Kefir, banana and/or ice and Vitaminis in a high speed blender until smooth.  Feel free to add additional mix-ins like nut butter, maple syrup or vanilla extract to customize the taste!

Keep Reading