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RESISTANT STARCHES & 

CARBOHYDRATES

Welcome to a Healthy Lifestyle!

Check out my FAQ's above to further understand the benefits of resistant starches.

Shrimp Fried

Rice

1 c. Indian Basmati white rice

3/4 lb. shrimp (washed and dried)

3 to 4 T. light sesame oil

1 small yellow onion (minced finely)

1 med. carrot (cut into matchsticks)

2 stalks celery (sliced thin on a diagonal)

1 bunch lacinato kale (blanched, dried and finely chopped)

2 T. organic tamari (SanJ)

1 or 2 scallions (slivered for garnish)

A bit of toasted sesame oil for extra flavor if you like

 

  • Pot boil rice in 2.5 cups of water adding a pinch of salt for 25 mins. Turn off and let rest for 10 mins..

  • Sauté shrimp until golden on one side and set aside. 

  • Blanch kale in salted water for 3 mins.. Drain and cool. Squeeze out excess water. Set aside.

  • Heat oil in skillet on medium heat. Add onion and wait until lightly golden on first side before stirring.

  • Add carrot and celery and sauté with onion until al dente.

  • Add rice and kale and mix well.

  • Add tamari to taste.

  • Add more oil if grain seems dry.

  • Press into molds for extra special presentation.

  • Garnish with scallions.

  • Serve as a main or side dish.

Sorghum Salad w/ cooked and raw vegetables

This is an awesome salad for Spring and Summer!

I have my moments during cold season when I crave it and it hits just the right spot.

 

1 c. sorghum or wild rice

4 qts. water with a pinch of salt added

 

Prepare the sorghum

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Boil sorghum is 4 qts. of water for 75 mins..

Don't allow grain to come above water level as you would with pasta.

  • Pour through a mesh strainer.

 

1 c. walnuts / the omega 3 nut ( lightly roasted and chopped)

1 bunch lacinato kale (blanched in salted water about 3 mins.)

2-3 radishes (minced)

1 medium carrot (grated)

3 T. dried sweet cherries (slivered) or 2 dried figs(they increase good gut bugs) See my FAQs page for details.

12 T. c.p. olive oil

5-6 T. lemon juice (get meyer lemons if you can)

1 t. sea salt

 

For about 4 salads

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  • In a large bowl place 1.5 c. cooked sorghum.

  • Chop blanched kale into bite sized pieces and add 11/2 c. to bowl.

  • Add walnuts, carrot, minced radishes, slivered cherries or figs, olive oil, lemon juice and salt.

  • Adjust salt and lemon to desired flavor balance.

Millet Polenta w/ Eggs

My Favorite Resistant Starch Recipe.

 

1/4 c. millet ground in a seed and nut grinder.

1 c. water

pinch sea salt

 

  • On low heat whisk above until it has thickened.

  • Cover and simmer for 3 to 5 mins.

 

  • This dish had a pat of grass-fed butter, slow cooked eggs, and scallions.

  • Instead of egg serve with chopped nuts and coconut milk, a mushroom ragout, fish or seafood. Your options are endless.

White Sweet Potato Latkes w/ Sage, Black Pepper & Scallions

Millet & Chickpeas w/ Golden Raisins & Saffron

2 med. white or orange sweet potatoes grated

(You can also use rutabaga, carrots or other root vegetables.)

1 med. onion diced

1/3 c. fresh sage minced

1 c. slivered scallions

1 T. or more fresh ground black pepper

3 to 4 pasture raised eggs

1 t. sea salt or herbamare

black pepper to taste

olive oil for frying below 350 degrees

 

  • Sauté onion until golden.

  • Add fresh sage, salt, pepper and combine well.

  • Turn sauté into bowl with grated sweet potato.

  • Add scallions, and eggs.

  • Mix well. You should have a juicy mixture without excess liquid at the bottom of the bowl.

  • Make a small latke and brown on both sides to taste for salt and pepper.

  • Do not heat the oil to smoking point. Medium to medium high heat is adequate to brown latkes.

  • After adjusting flavor add a 2 in. mound of the mixture to the skillet flattening slightly.

  • Brown latkes well on each side.

 

*Yummy served as is or with applesauce and A2 cow sourcream.

*Frying sweet potatoes retains the highest amount of resistant starch which nourish our healthy gut bacteria.

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1 c. millet

2 c. water

large pinch of saffron

pinch of sea salt

 

Submerge millet in water pouring surface water off two times before pouring grain into mesh strainer. 

Add millet to a 1 to 1 1/2 qt. saucepan with the last three ingredients.

Bring to a boil and cover immediately turning heat low for 20 to 25 mins.. Remove from heat and set aside covered.

 

1 med. onion (minced)

1/4 c. cold pressed olive oil

1/3 c. sulfate free golden raisins (minced)

1 small roasted red pepper for reduced lectins (diced)

1 c. or 1 can Eden or your own pressure cooked chickpeas

1/2 c. fresh cilantro (minced)

1 tsp. salt

 

  • Sauté onion in olive oil until just starting to turn gold.

  • Add raisins and sauté until they are sizzling.

  • Add red pepper and cook until softening.

  • Add the grain and the last three ingredients stirring until everything is well incorporated.

Forbidden Black Rice 

2 c. forbidden black rice

3 c. H2O

1 rounded T. coconut oil

pinch salt

 

  • Place all ingredients in small pot with a tight fitting lid. Bring to a boil with the lid off. Once it has come to a boil turn to low heat and cover for 45 mins.. The water should all be absorbed when the timer goes off. Turn off the heat and let it rest for 15 mins. covered before serving.

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Squid Ink Pasta

Pasta for special occasions and in moderation feeds the soul. 

 

For 2 people:

6 oz. squid ink pasta (cooked al dente) Yes, 6 oz. for 2.

This is Strozzapreti pasta by the Severino family.

6 to 8 slices of thin sliced pancetta or shrimp (diced)

(sear shrimp whole and add later if that is your choice of protein. Add more fat for sautéing if using shrimp)

1 1/2 c. sliced shiitake mushrooms (sliced)

2 T. pastured butter 

2-4 medium cloves garlic (slivered)

1 medium carrot (cut in match sticks)

8 to 10 spears of asparagus with bases snapped off (cut into 1 inch pieces)

1 tsp. herbamare or salt to taste

fresh ground black pepper to taste

parmesan reggiano

3 to 4 T. cold pressed olive oil after removing from heat

 

  • Cook pasta as directed in salted water.

  • Add pancetta and butter to a skillet and sauté shitakes.

  • Sear shrimp separately if that is your choice of protein.

  • When mushrooms are slightly browned add garlic, carrots and asparagus. Cook on medium heat until all are tender.

  • Add cooked pasta to skillet and toss with skillet mixture.

  • Turn off heat and add olive oil to make sure it in unheated for the most benefits.

  • Serve pasta in your favorite bowls and sprinkle with freshly grated parmesan reggiano and plenty of black pepper.

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