Examples of a low-microbial diet recipes can be seen below.
A protein-packed version of traditional guacamole provides heart-healthy fat and fiber.
- 1 cup shelled frozen edamame, thawed
- 1 small tomato, diced
- 1 avocado, halved and pitted
- 1/4 cup finely chopped cilantro
- 2 tablespoons Greek yogurt
- Juice of 2 limes
- 1/4 cup red onion, finely diced
- 1/4 teaspoon salt
- Rinse the avocado, tomato, cilantro, and lime under water thoroughly.
- Place edamame in the bowl of a food processor and process to a paste, stopping to scrape down the sides as necessary. This should take less than a minute.
- Scrape avocado flesh into a large bowl and mash until smooth. Add the edamame paste, Greek yogurt, onion, tomato, cilantro and stir to combine. Add lime juice and salt to taste.
- If you have time, refrigerate for 30 minutes to allow the guacamole to firm up, otherwise dig in! Serve with chips or well-washed vegetables.
- Keep guacamole refrigerated promptly, and consume within 1-2 days of preparation.
Nutritional facts per serving: 190 calories, 12g fat, 210mg sodium, 15g carbohydrates, 8g fiber, 4g sugar and 9g protein.
Recipe from: Coffee and Quinoa Blog
Chocolate Peanut Butter Banana Smoothie
Recipe adapted by Stephanie Roit, MS RD CDN, clinical dietitian, Weill Cornell Medicine/NewYork-Presbyterian Bone Marrow Transplant Program
A high calorie, high protein shake for an energy dense breakfast or mid-day snack.
- 1 banana
- 2 tablespoons peanut butter
- 1/2 cup Greek Yogurt
- 1 tbsp cocoa powder
- 2 tbsp protein powder (optional)
- 1 cup milk or non-dairy milk
- Mix all ingredients together in a blender, and blend on high speed until smooth. Enjoy!
Nutritional facts per serving: 252 calories, 25g carbohydrates, 3g fiber, 16g sugar and 15g protein.
To make dairy free: Swap protein powder for greek yogurt and use non-dairy milk such as soy or almond