Photo: Sen Po

Chloe Coscarelli is the chef behind some of the most decadent, delicious vegan food around. After becoming the first vegan chef to win the Food Network’s cupcake wars, she released three vegan cookbooks and cooked all over the country (including the prestigious James Beard House). Her new cookbook, Chloe Flavor: Saucy, Crispy, Spicy, Vegan, focuses on easy-to-make dishes with bold flavors and textures, perfect for vegans and non-vegans alike. These cinnamon roll pancakes are just one of the many drool-worthy inclusions.  

Vegan Cinnamon Roll Pancakes

Serves 2

My mom makes the best cinnamon rolls in the world. I make amazing pancakes. We have joined forces, and together we present: Cinnamon Roll Pancakes! Take one bite of this vegan brunch hybrid, and you’ll never need to wait in line for a Cronut again.

Ingredients, Pancakes

  • 1 cup all-purpose flour
  • 2 teaspoons baking powder
  • ½ teaspoon sea salt
  • 1 cup almond milk
  • 2 tablespoons pure maple syrup
  • 3 tablespoons vegan margarine or refined coconut oil, at room temperature
  • 5 tablespoons light brown sugar
  • 2 teaspoons ground cinnamon
  • Avocado oil, for greasing

Ingredients, Glaze

  • 2 cups powdered sugar
  • ¼ cup water


  1. In a large bowl, whisk together the flour, baking powder, and salt. In a small bowl, whisk together the almond milk and maple syrup. Add the wet ingredients to the dry and whisk to combine. Do not overmix.
  2. In a small bowl, mix together the margarine, brown sugar, and cinnamon. Transfer to a pastry bag or plastic zip-top bag and snip off one corner.
  3. Lightly grease a large nonstick skillet or griddle and heat over medium heat. When the pan shimmers, measure out ¼ cup of the batter (or eyeball it) and pour it onto the skillet. Pipe a circular swirl of the cinnamon mixture into the batter. Repeat to fill the skillet. When small bubbles appear in the center of the pancakes, after about 4 minutes, flip. Cook on the other side for about 1 minute more, until lightly browned and cooked through. Repeat with the remaining batter, adding more oil to the skillet between batches as needed.
  4. Meanwhile, make the glaze: In a small bowl, combine the powdered sugar and water and whisk until smooth.
  5. Drizzle the pancakes with the glaze and serve.

Source: https://www.mindbodygreen.com/articles/vegan-cinnamon-roll-pancake-recipe

Photo: Toa Heftiba

It’s high time we learn that beauty is not only skin deep: The skin is a mirror that reflects everything going on behind the scenes, inside our bodies. Aging is characterized by chronic, low-grade inflammation. In fact, the connection between inflammation and aging is so strong that the duo has even earned itself a celebrity couple nickname à la Kimye: “inflammaging.” Some foods accelerate this process by adding fuel to the inflammation fire. In the body, chronic inflammation translates to aches and pains as well as an increased risk for age-related diseases such as atherosclerosis, Alzheimer’s, and type 2 diabetes. In the skin, inflammation induces oxidative stress, reducing cells’ ability to defend themselves from free radical damage and promoting collagen breakdown. Wrinkles, loss of elasticity, and skin sagging result.

While you can’t stop the aging process (and you shouldn’t want to!), you can increase the longevity of your skin and body by eliminating these six foods:

1. Sugar

Although insulin is natural and very necessary, high levels—which we experience after eating a sugary food or carbohydrate-rich meal—are extremely inflammatory. Elevated blood sugar levels also accelerate a natural process called glycation, in which glucose attaches to proteins in the body and makes them rigid. This includes collagen and elastin, proteins that keep the skin smooth, elastic, and tight. These rigid proteins are called advanced glycation end products, or AGEs for short. This acronym couldn’t be more appropriate: Not only do AGEs trigger an inflammatory reaction, but they also cause collagen and elastin to become brittle and break, promoting skin aging. Even more concerning: AGEs are behind a number of age-related degenerative diseases, such as atherosclerosis, macular degeneration, and Alzheimer’s.

The blood sugar highs and lows we experience from a sugary treat or carb-heavy meal also zap us of our energy. And certainly nothing makes us feel a decade older than lacking the energy to get through the day let alone a 2 p.m. meeting!

2. Vegetable oils (including canola, soy, corn, and sunflower seed)

Not only are these oils some of the most unnatural, processed foods on the market, but they’re also loaded with polyunsaturated omega-6 essential fatty acids, which kick-start the inflammatory process. And while omega-3 essential fatty acids signal the chemical messengers that turn off the inflammatory process, the average person consumes 10 to 15 times more omega-6s than omega-3s. Since we ought to be consuming the two in about equal quantities, our bodies are perfectly able to inflame without being able to properly anti-inflame. It’s the perfect recipe for chronic inflammation and inflammaging of both the skin and body.

The solution lies in increasing our omega-3 essential fatty acid intake and reducing omega-6 essential fatty acids in the diet. And keep a close eye on ingredient labels—vegetable oils are a main feature in processed foods, from mayonnaise to crackers.

3. Wheat and the gluten-containing grains barley, rye, and triticale

Photo: Toa Heftiba

Gluten is a composite of the proteins glutenin and gliadin, the latter of which has been shown to cause intestinal permeability or “leaky gut.” By allowing toxins and undigested food particles to pass through the intestinal lining, leaky gut prompts an immune response and is a significant cause of chronic inflammation. Amylase trypsin inhibitors (ATIs) found in wheat have also been shown to provoke an inflammatory immune response in the GI tract.

4. Refined grains

These high-glycemic, simple carbohydrates might as well be table sugar to your body since they’re so quickly converted to glucose once digested. In fact, a single serving of “healthy whole grain” breakfast cereal can have a glycemic index higher than pure table sugar! As a result, these refined grains similarly cause a dramatic, pro-inflammatory insulin spike.

5. Burned and charred foods

AGEs aren’t just a result of elevated blood sugar levels—they’re also found in burned and charred foods. These dietary AGEs are likewise pro-inflammatory. On the day-to-day, the best cooking options to minimize dietary AGEs are boiling, steaming, slow-cooking, low- to medium-heat baking, and medium-heat pan-frying.

6. Conventional dairy

It’s estimated that 75 percent of the adult population can’t properly digest dairy. Since improper digestion and food intolerances are a major source of chronic inflammation, for a large majority of the population, dairy wreaks havoc on the body from the digestive system to the skin and is best removed. If you’re going for dairy, make sure it’s hormone-free, or opt for one of the many plant-based milks currently available on the market.

Source: https://www.mindbodygreen.com/articles/foods-that-cause-aging?utm_term=pos-1&utm_source=mbg&utm_medium=email&utm_campaign=180316

Photo: Michela Ravasio

This Sunday’s daylight saving time brought with it an extra hour of light and the promise of spring for those of us in the northern hemisphere. But the spring forward also means one less hour of sleep and a seasonal transition that may take some getting used to. This is the perfect time of year to revisit your sleep routine and implement new habits. Here is your ultimate guide to maximizing rest for your most energetic spring yet.

Why does daylight saving affect our bodies?

While skipping over one hour of sleep may seem like no big deal, research finds it could be pretty damaging—especially if you’re someone who doesn’t get enough shut-eye to begin with. Small disruptions in sleep can add up to mess with our moodattention span, and mental sharpness. And this fogginess can stick around for a while. In fact, one study out of the University of Colorado found that there are more fatal motor vehicle accidents during the first six days after the clocks spring ahead.

In addition to making us lose sleep, spring forward means the sun will rise later in the morning. Sunshine helps fire up our internal clocks and regulate our circadian rhythms, so waking up in darkness can throw us off.

The good news is, science shows we can reset our body’s internal clock in as little as a couple of days. The secret to getting back on track? Practicing good sleep hygiene for the days following spring forward and investing in a mattress that supports a good night’s rest, like Avocado Green Mattress. Their nontoxic mattress offers pressure-point support for all types of sleepers thanks to its 100 percent natural, VOC-free latex foam. At the same time, its sustainably sourced wool layer helps to regulate your sleep temperature through the night (which is actually a huge determinant of overall sleep quality). Plus, since the entire mattress is made from sustainable, natural ingredients like organic cotton and wool, you can rest easy knowing that you’re not inhaling harsh chemicals that can off-gas from synthetic mattresses. Research shows that such contamination can cause headaches and fatigue and increase the risk of respiratory diseases like asthma.

Pair your nontoxic mattress with these holistic sleep hacks and get ready for the most restorative rest ever.

Holistic hacks that will get your sleep schedule back on track.

Photo: Michela Ravasio

In the morning:

While sleeping in a little later this week may sound appealing, resist the temptation. Wake up at your normal time to help the body’s internal clock regulate. Upon waking, drink water with lemon or apple cider vinegar to quickly hydrate and kick-start your digestion. Then, if you can, wait until the sun rises and take a walk outside. Getting moving first thing in the morning is a super-healthy practice, and doing so outside is one of the quickest ways to help your body thrive considering time in the sun can do everything from increase our vitamin D production to improve immune function and boost mood.

In the afternoon:

Come mid- to late-afternoon this week, you’ll want to avoid pumping your system with anything that will keep you up at night, since your body will naturally want to fall asleep later anyway. Time to make energizing (but caffeine-free) tonics your new best friend. Gather the supplies for a turmeric powder and ginger tonic or adaptogenic potion at your desk, and make a ritual of practicing this small act of self-care that will set you up for a more restorative sleep.

In the evening:

The right bedtime routine can really set you up for success—and it doesn’t have to take hours. Here’s a quick but relaxing one that you can play with and make your own:

  • 30 minutes to 1 hour before bed, turn off your phone and all electronics in the bedroom.
  • Sip a cup of calming herbal tea (bonus if you want to use it to do a facial steam, too), and sit in bed with a book, journal, or something else low-tech.
  • Right before bed, sit up and begin to steady your breath. Work your way up to inhaling for a count of two, holding the breath for a count of one, exhaling gently for a count of four, and holding the breath for a count of one. Repeat for a few moments.
  • Internally express gratitude for three things that happened that day. If you have a particularly stressful day coming up, visualize yourself flowing through it with ease before lights out.

All of these exercises are meant to promote relaxation and regulate your sleep this week and all year-round. Pair them with an Avocado Green Mattresspillow, and mattress topper, and rest easy knowing that you’re in for a restorative slumber.

Source: https://www.mindbodygreen.com/articles/a-holistic-sleep-reset-for-more-energy-this-spring?utm_term=pos-4&utm_source=mbg&utm_medium=email&utm_campaign=180314

Photo: Thais Ramos Varela

I’m quick to regret the label of chronic pain. I believe in the power of words and thoughts, so the idea of labeling a consistent pain as “chronic” feels like a resignation of control and possibility. For about two and a half years now, I’ve experienced persistent little nudges and discomfort in various parts of my bodies—mostly symptoms of carpal tunnel syndrome, joint pain, and the general discomfort that comes along with a desk job. Yes, I visited doctors and specialists to no avail and eventually turned to alternative healing modalities—like acupuncture, exercise, hot and cold therapy, physical therapy—searching for answers in the form of relief, management, and prevention. And while these methods worked, only temporarily so. Plus, I never feel that these practices address the root of the pain circulating throughout my body, which is sharp and rarely dormant these days.

Recently, my symptoms have fluctuated in and out of remission, except for, I noticed, during the periods of heightened stress and anxiousness, which seemed to exacerbate the symptoms. On my quest to further investigate the mind-body connection in relation to pain and body trauma, I stumbled across Pyeng Threadgill’s workwith mindful movement.

“It’s about guiding people on how to be more integrated into all areas of your life. It’s a practice, not an overnight thing.”

Threadgill came across the Alexander Technique years ago as a vocalist and performer looking for tools to help strengthen her voice and body instruments. “I learned a lot about how we’re using our whole system. There’s an opportunity for openness. Time feels less rushed,” she told mbg during a session at her studio in Brooklyn. Today, she’s a certified instructor who’s reframed the technique as mindfulness and movement re-education to help everyday people focus on their movement habits and the stresses that can trigger chronic injuries and pain. “It’s about guiding people on how to be more integrated into all areas of your life. It’s a practice, not an overnight thing.”

During our session, Threadgill led me through a series of exercises steeped in awareness and conversation. Different from other bodywork treatments like massage, both Pyeng and I guided the treatment, with Pyeng adjusting the moves depending on how I responded to a particular feeling, a gentle pull on my arm there, a guided neck stretch here. After all, one of the primary principles of the technique is cultivating awareness. She explained that the moves were to help retrain the nervous system. “A lot of what we’re connecting to is connective tissue—loosening the grip of connective tissue to allow the muscles underneath to move more freely.”

I walked away from my session with Pyeng lighter and with remarkably less tension and tightness. If we all learned to think about our full alignment and our daily habits, could we shift the conversation on chronic pain from coping to healing? Pyeng’s take: “It’s about the liberation from identifying with your energies. If we can recognize our body and habits, we can change the course of our movement and, ultimately, our outlook on pain.”


Photo: @KatarzynaBialasiewicz

Your bedroom is the first thing you see in the morning and the thing you fall asleep to at night. Needless to say, it pays to take the time to make it soothing, joyful, and expressive of your personality. But where to start? We spoke with six interior designers for their take on how to make $100 in bedroom décor go the distance. Here are some of their top tips, favorite products, and budget-friendly DIY hacks.

Start with a blank canvas and go from there.

Start with a white bed and then find a throw that screams your personality. That will set the tone for the rest of the room. Good table lights for reading are also a necessity for every bedroom. We like to scour the flea markets for these statement pieces because it’s always more affordable and more eclectic. The Rose Bowl in LA is the best if you live nearby or can manage to ship your find back to your hometown!

—Amy Morris & Anna Polonsky, co-founders of The MP Shift

Add some new colors and patterns.

Photo: Chasing Paper

For an easy and affordable way to revive your bedroom’s design game, refresh the walls! Wallpaper has really made a comeback in the last couple of years—even renters can indulge with removable options like Chasing Paper. Paint can also really bring new life to a room. If you’re feeling on the lazier side and aren’t up for self-install wallpaper or painting, then swapping out your old throw pillows for new ones is also a great way to maximize impact as well.

Whitney Giancoliinterior designer

Get a little crafty.

One hundred dollars can go a long way! Start with the bed area and buy a sample can of wall paint in a beautiful soft color and paint a rectangular headboard using a wide brush to create visible brush strokes toward the edges. Need new bedside tables? Vintage, non-upholstered wooden chairs from the flea market make for a great, budget-friendly option and the backrests are great for fastening clamp lights. Paint them the same color if you can’t find a matching pair. Put a tray or cork trivet on each chair to arrange your necessities and decorations.

Then invest in some air-cleaning plants such as philodendron, aloe vera, ficus, and peace lily for a natural feeling, warmth, and color. Finish it off by putting your most beautiful clothes and handbags on display using simple wire hangers.

Emeli Ericsson, interior designer behind The Conscious Interior Stylist

Candles, pillows, and plants.

I think tried-and-true things like candles, pillows, and plants (and if you are not a plant person, flowers) add beautiful new life to a room. I love having small bouquets going in my bedrooms, especially in spring. I think it’s symbolic of the new life and season to come. Switching out throw pillows is also another great, inexpensive way to completely change the vibe of the room. And candles just create a serene and relaxing environment—which is so important in the bedroom! These days you can even change art fairly easily with great printables from Etsy.

Tanya Meda, interior designer behind House of Six Interiors

Break things down into categories.

When I approach any design project, I set the intention of creating a space that’s stylish, functional, and increases positive vibrations— “woo-woo,” I know but also important! To get the most out of a $100 budget, I’d recommend focusing on five key elements:


If you want a soft, closer-to-cotton touch minus the high-thread-count price tag, go for eco-friendly bamboo bedding (you can usually find some for around $30). I’ve found that it’s incredibly soft, stain- and wrinkle-resistant, and lasts longer than cotton.


When it comes to lighting, a sophisticated touch is just a Target run away. Brass lamp bases from their Project 62 and Threshold brands start at $19.99 and have Hollywood glam written all over them. And don’t underestimate the power of a dimmer! It can help you control your environment according to mood and activity, and some options, like Lutron’s incandescent dimmer start at around $15.

Air & Sleep Quality

Photo: @Arx0nt

Plants are great at eliminating indoor air pollution and odors. Spider plants are great for air quality and aloe Vera emits oxygen at night making for a more restful slumber. A drop of lavender and eucalyptus in a diffuser on your nightstand will send you off to a dreamy and delicious sleep with the bonus of moistening the air for easier breathing. This one from Puritan’s Pride is super affordable.


My favorite Etsy shops—ThePairaBirds by illustrator Tabitha Brown, Coco & James, and Printable Gift Ideas—have stunning prints starting at a low price. Minted and Society6 are also great sources for affordable art. Last but not least, don’t forget to check your local art shows and flea markets.


I’m not a fan of tech in the bedroom, but it’s pretty much our new reality. This $12.87 wall charger with dual USB ports and AC outlets will at least make your charging life a little simpler.

Magalie René, interior designer

Splurge on a tray or large basket.

One way I would spend money in the bedroom is on a beautiful accessory tray for my bedside table. Think marble, metallic, or lacquer for a pop of color. A messy bedside table can make a space feel a bit untidy. But by having a lovely tray, items like loose change, jewelry, etc., can be confined to one place.

Another great buy is a large basket. A beautiful basket can add texture, act as storage, and bring interest to an uninteresting corner.

Delia Kenza, Homepolish interior designer

Source: https://www.mindbodygreen.com/articles/best-ways-to-spend-100-in-your-bedroom

Photo: Thais Ramos Varela

Earlier this week, I (finally) went to see a new doctor. I needed to get my annual physical, which I hadn’t done since moving to a new city a little over a year ago. Not that I hadn’t been taking care of myself lately. In fact, I’ve probably focused on my health and well-being more than ever in the last year. (That’s saying a lot, considering I’m a health and wellness writer, a certified health coach, and I consider self-development books “pleasure reading.”) But I was still feeling frustrated about some lingering health issues that hadn’t disappeared, despite my best efforts.

My hyper-focus on my health started after I saw a functional medicine doctor last year. I wanted to solve some minor, yet bothersome, health issues—fatigue, weight gain, some anxiety—once and for all. The doctor was fantastic—attentive, thorough, and understanding. By the end of the first visit, he recommended I completely revamp my diet, supplementation, and even the way I worked out.

When I left his office, I was given a list of supplements to take. Most I’d never heard of before, and none were easy on the wallet. I had five to take in the morning, more at lunch, and a huge handful to swallow at night. I was advised to cut out gluten, dairy, or sugar, and cut down on carbs. I was supposed to eat more salmon, avocado, and other healthy fats and always start the day with a nourishing breakfast to “feed my adrenals.” (That part was doable—avoiding sugar, not so much.)

In terms of working out, I was encouraged to cut back on the heavy cardio sessions I’d been devoted to for years and instead integrate more yoga and strength training into my routine. Oh, and of course, I was tasked with starting that elusive yet effective cure-all: a daily meditation practice.

After a couple of months, I definitely felt better after following the functional medicine doctor’s protocol. Not that it was easy. Since that initial visit nearly a year ago, I’ve been thinking practically nonstop about what I should or shouldn’t be doing to improve my well-being.

I spent hours (and a LOT of money) scheduling my workouts for the week, driving to different yoga studios, and stressing out when I missed a class I’d signed up for. I spent hundreds of dollars on supplements from holistic health stores, and I felt like I was constantly at the grocery store meticulously planning what I would eat over the next 24 hours. I turned down invitations to dinners in order to stay at home and cook my own healthy food.

But as the months wore on, I started to wonder: Could I be overthinking all of this? As someone who (admittedly) overthinks most things in life, I started to think that while I’d developed a greater knowledge about my health and wellness, I’d started to lose sight of the basic building blocks of wellness.

Back to this week’s doctor’s appointment. Sitting in my awkward open-faced hospital gown, I started telling the ob-gyn about my last year. She was incredibly patient and down-to-earth, and I suddenly found myself opening up. I told her about the move I had made to a new city, a toxic job I had quit to work for myself, and the health diagnosis that a family member had just received.

I told her about the pesky fatigue and digestive issues I still couldn’t quite shake off. I told her about all the supplements I’d been taking (and spending money on) and how I’ve been trying so hard to be so careful about what I eat and how I exercise.

“It sounds like you’ve been through a lot and you’re doing a lot right,” she said.

I caught my breath, and the words stopped spilling out of my mouth.

“Just don’t forget to be kind to yourself.”

I swallowed—this wasn’t the normal type of medical advice I was used to hearing. No supplements, no rigorous dietary advice, no workout Rx? I thought to myself.

She continued, “A lot of us, women especially, have a tendency to put up with discomfort and stress, push through it, and handle it all.”

That was me. As someone who definitely likes to do it all—and do it all perfectly well—I actually needed to hear that it’s OK to give myself a break. The move, the new job, the various stressors in my life—they all added up, I realized. And many times, stress can manifest itself as those physical issues I’d been dealing with.

What good health really comes down to, she said, is the simple building blocks we all know by heart:

  1. Get enough sleep: seven, eight, or even nine hours a night.
  2. Eat healthy (like Michael Pollan’s classic, simple advice: “Eat food. Mostly plants. Not too much.”)
  3. Drink plenty of water: eight to 10 glasses a day.
  4. Be kind to yourself.

After all, no one’s perfect. The doctor herself admitted she didn’t go to yoga (which I actually do!) and slept with her phone next to her bed (which I’m guilty of too).

“But really, as long as you’re sticking to the basics,” she said, “you’re probably doing pretty darn well.”

I smiled. After this past year, her advice couldn’t have come at a better time. Maybe I didn’t need to spend so much time, effort, and money trying to fit it all in and do it all perfectly. Maybe slowing down and giving myself a break was just what I needed to do.

I walked out of her office feeling lighter—and much less anxious than if I’d been given a whole new “protocol” to follow. Over the following week, I did whatever workout I felt like doing—one day it was a run outside, another it was a yoga class. I bought my favorite (healthy) foods at the grocery store, including cereal I hadn’t bought in months, worried it was too “high-carb.” It was delicious. I got in bed earlier and actually started waking up before my alarm.

Most of all, I focused on being kinder to myself. Instead of getting angry about missing a workout or not eating 100 percent healthy one day, I forgave myself, told myself I’m doing just fine and moved on. Once I cut myself some slack, relaxed a little, and focused on getting back to the basics, all the lifestyle changes I’d been making really began to mesh. I suddenly had more energy and felt more in control of my health.

With all the distractions and bad news out in the world today, all the trendy workouts and strict diets, maybe we all need to remember that keeping it simple is sometimes the best thing we can do for our health.

Source: https://www.mindbodygreen.com/articles/why-healthy-living-doesnt-have-to-be-complicated-or-expensive?utm_term=pos-1&utm_source=mbg&utm_medium=email&utm_campaign=180311

Photo: Darren Muir

Consuming plenty of probiotic-rich foods is one of the best things you can do for overall wellness. These beneficial bacteria help nourish our gut. Aside from supporting regular digestive function, this supports many key body processes. For example, the health of our intestinal tract plays a major role in how effectively our body absorbs and utilizes nutrients. This is also where a majority of our immune system function takes place, and our gut health also affects the production of mood-regulating neurotransmitters like serotonin.

As a dietitian and health coach, I help my clients find easy, delicious ways to work gut-nourishing foods into their day. There are many different types of probiotic bacteria that all do various things in the body, so it’s important to mix up food sources and make sure any probiotic supplements we take provide several strains.

Here are 10 great probiotic foods to try:

1. Yogurt

Yogurt makes a delicious base for a breakfast or snack with fruit, nuts, or seeds. A great source of both protein and naturally occurring complex carbs, it’s a good pre- or post-workout choice. Yogurt is also wonderful in dressings and marinades. Just avoid sweetened varieties to save yourself the negative effects of added sugar and other additives. For those who don’t eat dairy, there are a lot of cultured nondairy options on the market, but scope out the label first to see what’s in there.

2. Kefir

Kefir is another fermented dairy product with a thinner consistency than yogurt. It’s great for drinking, adding to smoothies, or enjoying with cereal, overnight oats, or chia pudding as a sub for milk. Kefir has a very low lactose content (most varieties are about 99 percent lactose-free), so some people who are sensitive to other dairy may tolerate kefir just fine.

3. Kimchi

Kimchi is a traditional Korean food made by fermenting vegetables with lactic acid bacteria. Try it with brown rice, veggies, and your favorite protein. You can also toss it into a salad or eat it with eggs. I probably shouldn’t admit this, but at home I sometimes eat it right from the jar.

4. Sauerkraut

Sauerkraut, which is made of fermented cabbage, has been a favorite in Central Europe for hundreds of years. Enjoy sauerkraut tossed into salad, as a topping for grain bowls, or with eggs. It also makes a delicious addition to sandwiches. Sauerkraut comes in a variety of styles and flavors. If you hear it making fizzy noises, don’t freak out—that’s actually a totally normal result of the fermentation process, which continues after packaging.

5. Miso

Miso is a smooth, salty soybean paste used frequently in Asian cooking. It’s made by fermenting soybeans, barley, and brown rice along with other grains with Aspergillus oryzae. Available in many varieties, the most common ones you’ll see in stores are white, yellow, and red. Use miso paste in dressings, sauces, and marinades or in soups. My personal favorite way to enjoy miso is to mix it with tahini, apple cider vinegar, and water to make a seriously delish dressing that adds a note of umami goodness to all kinds of things. I also love to make wild salmon in a miso-based marinade with olive oil, garlic, and maple syrup. Just note that miso is not a gluten-free food, so avoid this one if you’re gluten-sensitive.

6. Tempeh

Tempeh is a soybean product that’s fermented using a mix of live mold. It has a firm texture and slightly tangy taste. Cut into piece or strips and brown in a skillet or bake it, to enjoy as a protein option for all kinds of dishes. You can also crumble it to use in soups, stews, and stir-fry.

7. Natto

Natto is a traditional Japanese breakfast food made by soaking and then steaming or boiling whole soybeans. After that, a bacteria called Bacillus subtilis is added and the mixture is allowed to ferment. It has a distinct scent and texture that can be an acquired taste, but once you get past that, you’ll enjoy its nutritional benefits. It’s also a great source of protein, fiber, vitamins, and minerals.

8. Kombucha

Kombucha is a tangy fermented tea beverage. Keep in mind that it does contain a tiny amount of alcohol (around 0.5 percent) and caffeine, so take that into account if you’re sensitive. Traditional recipes call for sugar (it provides food for the bacteria to feed on), so check the label to see how much is in there.

9. Sourdough bread

If you’re someone who wouldn’t dream of cutting bread from their diet, try sourdough. It’s fermented using lactobacillus cultures and traditionally contains mostly whole wheat and live yeast, which means that it may stay fresh longer than white bread or other breads made with dried yeast—no preservatives required. That said, the cultures don’t survive the baking process, but the lactic acid produced helps decrease phytic acid in the bread so the body can more effectively utilize the nutrients we eat.

10. Dark chocolate

Dark chocolate is considered a prebiotic food, meaning that it provides fibers that act as food for the probiotic bacteria to feed on. Studies have also shown that cocoa can benefit the microbiota similarly to other probiotic foods. A couple of squares of high-quality dark chocolate makes a great addition to your day.

Source: https://www.mindbodygreen.com/articles/what-foods-have-probiotics?utm_term=pos-2&utm_source=mbg&utm_medium=email&utm_campaign=180311