Resistant Starch 411

(Repost from Real Spotlight)

What is Resistant Starch?

Resistant starch is a type of carbohydrate that doesn’t get digested. It acts similar to soluble fiber as it will exit your body without being broken down. It is considered a fermented food and feeds the good bacteria in your intestines.

Resistant starch has been shown to increase insulin sensitivity, decrease blood sugars, improve digestion and decrease appetite.

It also makes a fat called butyrate which feeds the cells in your colon. Butyrate is associated with decreased inflammation, decreased colorectal cancer, constipation, diverticulitis, diarrhea, Crohns disease and increase in the absorption of minerals.

It’s found in foods such as green bananas, cashews, raw oatmeal, legumes, and potatoes and rice that have been cooked and eaten after being cooled. These are all nutrient foods you may already be eating!

Overnight oats are a popular breakfast these days for their connivence and healthy nature. Try these recipes today!

Nut, Seed and Oat Bar

These are a treat I keep in the freezer and will last me a good 3 months. They’re full of oats, nuts, seeds and a little sweetness.

Ingredients:

1 1/2 cups rolled oats

1/4 cup flaxseed, ground

1/8 cup chia seeds

1/4 cup sunflower seeds

1/3cup pumpkin seeds

1/2 cup cashews

1/2 cup almonds

1/3 cup agave nectar

1 cup natural peanut putter (or nut butter of choice)

1/4 cup mini chocolate chips

Instructions:

1. Line an 8×8 pan with parchment paper. Allow for extra on the sides to make it easier to pull them out when ready to cut.
2. In a large bowl, combine and oats through the nuts.
3. Add the agave nectar and nut butter and stir until well combined.
4. Scoop into prepared pan and press firmly to even it out. Place in the freezer for an hour to firm up.
5. Remove the block of bars using the parchment paper and cut into bars (about 16).

*Once cut, I store these in the freezer.

 

Disappearing Apple Crisp

I’ve never been a big pie eater, but fruit crisps have always been a favorite of mine. Above is the “after” picture. I had made this the day before, so you can see my kids have grown to love it too! To me, it’s kind of like eating a bowl of oatmeal with fruit, but switching the percentages of oats to fruit. A breakfast spin-off becomes a delicious dessert! Why not?!

Nothing rocket-science about this recipe. Just chop, mix, layer and bake. Enjoy!

 Real Food Authority Apple Crisp

Ingredients

For the Crisp:

• 1 cup rolled oats
• ½ cup any flour
• ¼ cup maple syrup
• ¼ cup coconut oil in solid state
• ½ tsp cinnamon
• ½ tsp vanilla
• ⅛ tsp salt

For the Apple Filling:

• 3-4 large apples, chopped
• 1 Tbsp maple syrup
• 1 tbsp lemon juice
• ½ tsp cinnamon

 

Instructions

1. In an 8×8 inch pan, mix all the apple filling ingredients together.
2. In another medium size bowl, mix together the ingredients for the crisp. The mixture will be clumpy.
3. Place the crisp mixture on top the apple layer, spreading it out to cover the apples
4. Bake at 375 degrees for 30-35 minutes or until crisp is golden brown.

 

Road Trip Must: Overnight Oats

Dilemma: When out of town plans involve a quick, early breakfast at the hotel eatery. No problem! PRO tip: be prepared with a Real Food option by mixing up a couple of Overnight Oats like this.

Here are a couple favorites:

Apple Cinnamon Overnight Oats

Makes: 1 serving

Ingredients:

½ cup Old fashion oats
½ cup Almond milk, unsweetened
¼ tsp Cinnamon
1 Tbsp Hemp seeds
1 tsp Chia seeds
1 Tbsp Applesauce, unsweetened
1/2 Apple, chopped

1. Mix together everything except the chopped apples in a medium size Mason jar.
2. Secure the lid and refrigerate for 8 hours or overnight.
3. Stir and add chopped apples before eating.

Banana Nut Overnight Oats

Makes: 1 serving

Ingredients

1/2 Banana, mashed
2 tsp Almond butter
½ cup Old fashioned oats
1 Tbsp Hemp seeds
1 tsp Chia seeds
¼ tsp Cinnamon
½ cup Almond milk, unsweetened

1. Mix all ingredients and store overnight in a medium size Mason Jar.
2. Stir before eating and top with fresh fruit.

Pumpkin Spice Overnight Oats

Makes: 1 Serving

Ingredients

½ cup Old fashion oats
½ cup Almond milk, unsweetened
2 Tbsp Pumpkin Puree
2 tsp Maple syrup, pure
¼ tsp Pumpkin pie spice
¼ tsp Vanilla extract
1 tsp Flaxseed, ground
1 Tbsp Walnuts, chopped

1. Mix the oats, milk, Pumpkin puree, maple syrup, spice, vanilla and flaxseed in a medium Mason jar.
2. Twist on the lid and store in the fridge for at least 8 hours or overnight .
3. Stir and top with walnuts before eating.