You better grab one before the kids eat ‘em all! They’ll love the homemade probiotic kefir glaze on top of our Mixed Berry Rolls. Made with a mixed berry jam and chia seeds layered between a flaky whole wheat roll, this naturally sweet treat is rich in omega-3s.
Prebiotics are non-living, non-digestible carbohydrates naturally found in a variety of foods. Your body actually can’t digest prebiotics, so they’re what probiotics feed off of to remain actively working in your digestive system. They help the digestive system by promoting the growth of good bacteria. Prebiotics and probiotics work together in balance to make sure our digestive system stays on track and regular.
Research has found that consuming a variety of prebiotic and probiotic food sources may improve your body’s natural functions, including both your immune and digestive system.
How to Eat More Prebiotics:
To optimize the environment for probiotics, it’s recommended to consume an accompanying prebiotic. Synbiotic are foods or supplements that contain both prebiotics (fiber-sources of food for our good bacteria!) and probiotics (the good bacteria for our gut!). Probiotics are our friend, and prebiotics are what those good bacteria use to “eat” and then they put out these beneficial, chemical-like substances called postbiotics throughout our gut and overall microbiome that keep us healthy. This provides us with great gut health and a healthy immune system. These good bacteria essentially work as little factories inside of us taking care of us, but we have to feed them with the good stuff (fiber which is only found in whole plant foods). Fiber is the only thing our guts can use to fuel their good bacteria to grow, so it’s imperative to eat both prebiotics and probiotics in your meals each day.
Don’t let the name intimidate you, it’s actually pretty simple. If you’re making Lifeway kefir smoothies (a source of probiotics—good bacteria!) and pouring it over granola (fiber – prebiotics!) and fruit (fiber – prebiotics!), you’re eating a synbiotic meal. Great job!
The best foods that contain prebiotics include fruits, vegetables, legumes (beans, peas, lentils), seeds, nuts, and whole grains or ancient grains. Simply pair them with probiotic-rich foods like kimchi, miso, tempeh, Lifeway Farmer Cheese or Lifeway Kefir and you’re good to go!
Ingredients
Dough
- 3 1/2 cups whole wheat pastry flour, divided
- 1 package active yeast
- 1/4 cup sugar
- 1/2 tsp salt
- 1 cup Plain Lowfat Kefir
- 1/4 cup unsalted butter, at room temperature
- 1 large egg, at room temperature
Filling
- 2 tbsp butter melted
- 1 1/4 cup mixed berries (fresh raspberries, blackberries, blueberries))
- 1/2 cup cane sugar (put half of the 1/2 in with the berries and use the rest for brushing onto the dough when folding.
- 4 tbsp chia seed
Glaze
- 2 cups powdered sugar
- 1/4 cup maple syrup
- 1 tsp vanilla extract
- 3 tbsp Vanilla Lowfat Kefir
Directions
- Combine 2 cups flour, yeast, sugar, and salt with a hand mixer; mix on low speed until incorporated. Heat kefir in a microwave-safe measuring cup till warm to the touch but not hot.
- Add warm kefir, butter, and egg to flour mixture and mix until combined; mix in remaining 1 1/2 cups flour.
- Knead dough on a floured board for 5 minutes until smooth and elastic.
- Place dough in a large bowl coated with nonstick spray and cover with a towel. Let the dough rise in a warm place until doubled in size, about 40 minutes.
- For the filling: combine the berries and sugar in a small sauce pan and cook on medium heat, switch to low once the berries start to soften and juice up. Add the chia seeds and slowly stir, take off the heat and let it thicken as it cools.
- When the dough is ready, gently roll out to 1/2 inch thick and brush with butter, the additional sugar, and berry jam. Begin rolling the dough into a tight log.
- Trim off uneven ends and cut the dough into 9 equal slices. Place rolls into prepared baking pan (8x8) and bake rolls for 20 minutes, until golden. Remove from oven to cool.
- For the glaze, whisk together powdered sugar, maple syrup, vanilla extract, and kefir in a small bowl. Drizzle glaze over warm rolls. Enjoy!
