no cooking recipes – Mindful Nutrition

Although more studies are needed, research suggests that Probiotics May:

Help repair the gut lining

Support immune function

Have anti-inflammatory properties

Reduce the risk of some cancers

Decrease the risk of heart disease and stroke

Reduce the risk of cognitive decline, Alzheimer’s and Dementia

Aid in addiction recovery

And for some people, help with mood and even mood disorders like depression, anxiety, and stress!

Say whuuuuh! Talk about being beneficial!

So your next question might just be,

“How Can I Get More Probiotics in My Life?”

Probiotics are found in fermented foods and vegetables like kimchi, sauerkraut, fermented pickles, miso, and Kombucha You can also find probiotics in kefir and yogurt. Snacks fortified with probiotics are now popping up all over the place. This are an option as well, although the above natural sources are usually the best options.

Greek Yogurt: The Versatile Probiotic

One food rich in probiotics that we can easily incorporate into our diets is Greek yogurt.

Many people add fruit to Greek yogurt to make a satisfyingly sweet snack, and I like this option too. However, many times I want something savory vs. sweet. Because I lean towards savory foods, I wanted to come up with ways to creatively use Greek yogurt in recipes. Sounds easy enough, except heating up yogurt, although tasty, can kill the probiotics.

Soooo… I started working on no-cooking-required Greek yogurt recipes. That way I knew the probiotics were safe from dying in the heat! Plus, I don’t have time for complicated recipes anyway. No-cooking-required recipes are fantastic for this time-crunched momma!

After months of experimenting, I came up with 10 no-cooking-involved probiotic rich Greek yogurt recipes (okay… I gave you a bonus recipe so you actually get 11!)

Plus Tips on How to Make Deli Meat Sandwiches Healthier

A Healthy Take on the Classic Turkey Sandwich: Easy, no cooking required, healthy lunch idea

The Scoop on Heavily Processed Meat

Sometimes you just want a good old fashioned deli sandwich (my favorite is a turkey sandwich), and yet you wish you could eat a healthier version.

After all, luncheon meat is often heavily processed, and limiting processed foods has been shown to promote gut balance; and reduce the risk of Alzheimer’s, dementia, some cancers, and inflammation.

Moreover, heavily processed foods may reduce cognitive focus and attention and immune function.

Highly processed luncheon meats include pepperoni, salami, and bologna, just to name a few.

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Healthier Lunch Meats

One way to make a healthy sandwich is by purchasing fresh chicken or turkey and cooking the meat yourself. But if that is still not going to satisfy your deli meat cravings, then keep reading because many healthier deli meats are currently available. When you are shopping for lunch meat, choose:

Organic
No Nitrate/Nitrites Added
Lower sodium

Best Turkey Deli Meat Brands

Applegate Organics or Trader Joe’s Oven Roasted Turkey Breast are two of my favorite luncheon meats! Organic Prairie is another great company that offers organic deli meats. You can order from Organic Prairie online!

Need some sandwich inspiration?

Below is one of my favorite Deli Meat Sandwiches Recipes!

Classic Turkey Sandwich

Serves 4

Ingredients

8 Nitrate/Nitrite Free Turkey Slices
4 Slice provolone cheese
4 Spinach Leaves
1 Tomato, Sliced
8 slices of whole wheat bread
4 Tbsp. Yogurt spread
4 Tbsp. Italian Dressing
1 tsp Black Pepper

Yogurt Spread Ingredients

Yogurt Spread

1/2 cup yogurt
2 tbsp. garlic, minced
2 tsp black pepper
1 tbs. Extra virgin olive oil

To Make

Place four slices of bread side-by-side on a clean surface.
Now add two slices of turkey to each piece of bread
Next add a slice of tomato to each piece of bread
Then add the lettuce leaves
Drizzle the lettuce with the Italian dressing
Now sprinkle each slice with Black Pepper
Spread the yogurt spread onto the other four pieces of bread
Place the other pieces of bread on the lettuce leaves with the yogurt spread facing down

Make it a Wrap

You can also make a wrap instead of a sandwich using whole wheat wraps. My favorite wraps are The Ole’ Xtreme Wellness!

Want Your Sandwich Toasted?

You can also make a hot sandwich. Simply add the turkey and brie to your bread, and place the bread into the oven set at 375 degrees for 5 minutes. Add the cold ingredients to the bread after the bread has finished toasting.

Healthy Packaged Snack Ideas

Dietitian Approved On-the-Go Snack Ideas

Easy No Bake Protein Energy Balls

The Best Healthy Chicken Salad Ever!

Healthy Jerky Dip

Carolina Caviar

Healthy Ranch Dressing

How to Make Homemade Hummus

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