The best blueberry smoothie to get your daily dose of resistant starch

The week is almost over! Here’s a great recipe to add in that good ┬áresistant starch I blogged about earlier this week(Why you need more starch in your life).

Ingredients:

1 cup frozen blueberries

1 green banana*

1/4 cup gluten-free oat bran

1 cup nut milk

1/4 teaspoon Ceylon cinnamon

1 tablespoon of honey, agave, or maple syrup to taste

Blend all in a blender. May add in more or less milk to make it to the consistency you prefer.

 

*make sure it’s a green banana to get the most resistant starch

 

Why you need more starch in your life

Many of you in the health circles have most likely heard of prebiotics by now. If you haven’t heard of them, that’s okay!

Prebiotics are food for probiotics. It comes in the form of what’s called resistant starch. Resistant starch does just what the name implies, resists digestion until it hits the large intestine where it feeds those good gut bacterias hanging out there and promoting the making of butyrate. Many balk when they hear the word “starch” and “carb.” But, the good resistant starches naturally occurring in foods are extremely healthy and will not cause weight gain. In many instances, it might even cause weight loss! Certain prebiotic foods contain specific types of fiber, consisting of inulin, oligiofructose, and trans-galactooligosaccharasides. Inulin, in particular, while stimulating healthy gastrointestinal tract, it also aids in constipation, stimulates bone health by assisting in calcium absorption, and may lower the risk of atherosclerosis by decreasing blood triglyceride levels.

Now, many processed foods contain resistant starches, but these are not the ones that are the healthy startches. RS1 is one of the good ones that is found in whole foods, seeds, legumes, and unprocessed whole grains. RS2 is another found in some starchy foods, like green bananas, plantains, and raw potatoes. There are five different types total. To keep it simple, just remember that RS1 and RS2 are the good starches.

How do you incorporate RS into your daily diet? Easy! Try eating plantain chips, adding a green banana to smoothies, and adding onions and/or garlic to your dishes. Jicama, Jerusalem artichokes, legumes, and cold potatoes are more options. Some like to use banana starch to make into gluten-free pasta or adding a couple tablespoons to a smoothie. I highly recommend to get your daily dose of RS through Whole Foods, but I know some days its easiest to use a shelf-stable item. Stay tuned for a couple tasty recipes high in resistant starch!

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Welcome!

I’m so happy to be here by letting you learn a little about me, my path to healthy eating, healthy lifestyle and of course, to get to know you! I love the online community feel that we are able to have now a days. It’s such a wonderful way to connect and share little bits of our lives.

On this blog I’ll be writing about food, posting recipes, exercise, bits of my daily life, and musings. I also am hoping to start traveling in an RV with my husband, three daughters, dog, and cat. So, I’ll be sharing about this soon! Please bear with me as I am new to blogging and website workings!

I grew up with a large family and I was the oldest daughter. I have always loved babies, food, the outdoors, traveling, and learning. My mother was a hippie at heart and I grew up eating lots of vegetables, smoothies, tofu, and sprouts. She used essential oils before they became popular, homeopathic medicine, and other healing herbs. I learned a lot from her and continue to learn to this day. I fell off the healthy band wagon for awhile when I went off on my own, but soon found my way back. I feel so much better eating clean and exercising than when I’m not.

I was a massage therapist for twelve years and loved helping people feel better. From there  I decided to become a labor doula and then I became a home birth midwife and RN. Currently, I am staying at home with my three precious daughters and loving the little things in life, taking it day by day. I now have time to do some creative activities like blogging and cooking.