Here's a tasty resistant starch potato recipe.
But first, why resistant starch?
- It is a wonderful prebiotic food. (Feeds the good bacteria)
- It is resistant to digestion! (Less calories)
- Helps our good gut flora to produce butyrate.
- And what is butyrate? Butyrate is an important short chain fatty acid made in our colon, that is consumed by our T cells, which are important for our bodies to fight inflammation, prevent autoimmune diseases, cancer, and even fend off antigens and pathogens.
- Helps us lose weight while feeling more full.
- And helps create healthy brown fat.
NOTE: Resistant starch is created by first cooking the potatoes, and then cooling them. This creates a type of resistant starch is called RS3, or retrograded starch.
Smashed Potatoes’ Resistant Starch
Here is a wonderful tasting and healthy mashed potatoes recipe with plenty of RS3. You will cook and cool the whole potatoes. Roasting or baking is best, but boiling is the easiest. After they have been in the freezer for a day or more, thaw them. The goal is have them crusty on the outside and soft on the inside. Make extra and freeze for use later.
This recipe is for 12 servings
- 5 lbs pounds New, Red, or small Yukon Gold potatoes washed
- avocado oil for drizzling
- sea salt to taste
- Boil or bake the potatoes slowly until fork tender. Drain and cool potatoes. Refrigerate them, or preferably freeze them overnight. Freezing them will create more resistant starch.
- Preheat oven to 400 degrees Fahrenheit. Smash each potato and place into a greased cast iron skillet or onto a greased cookie sheet. Drizzle generously with avocado oil and sprinkle with sea salt. Rub oil into each of the potatoes.
- Bake 15 minutes, then flip each potato and bake 15 additional minutes. Serve.
I love to reheat one of these mashed potatoes with some olive oil and a couple of healthy eggs. One of my favorite food combination, full of protein, healthy fat and resistant starch. A few slices of avocado and I am in heaven! Let me know what you think.