Resistant Starch Potatoes, Sour Cream with Coconut Milk

YES – potatoes are back in favor… Potato Starch, that is.

The three best ways to eat/cook a potato to optimize the quantity of resistant starch is:

1) Raw, in the form of powdered “potato starch.”

2) And in a distant second –yet worthy– is roasted and cooled potatoes.

3) In a distant third place –yet still worthy– is steamed and cooled.

Avoid: baking, boiling or overcooking the potato as these methods provide very little resistant starch as most is converted to a carbohydrate.

This “resistant starch” gets a thumbs up from many health care practitioners. The overcooked potato gets a thumbs down.

What is Resistant Starch

Resistant Starch is in the category of a prebiotic. It’s beneficial as an intestinal broom while traveling through the small intestine. Then, in the large intestine this starch is consumed by microbes, converting it to valuable nutrients for our bodies. It comes in many sources, including: potato starch and other roots, also fruits such as green bananas and plantain flour, legumes, grains, rice. However, the amount of “resistant starch” varies greatly in each food, and how it’s cooked. Click here to see a full list of foods, how they are cooked and the amount of resistant starch.

Here are links with more info about Resistant Starch:

Bulletproof Executive (pros and cons)

Authority Nutrition (know the basics)


This dish was served as an appetizer, and can be a breakfast item, snack or side dish. I peeled the potatoes and then sliced the narrow width across the potato. And after cooking, I cut the slices in half to make half moons. Click here and scroll down to see images of when I sliced the long width across the potato, and then cooked’m on the stove top with broccoli.

Click here for the recipe: Sour Cream made with Coconut Milk, vinegar and herbs.

Below are:

1) the healthiest ways to cook potatoes: in the oven, and on the stove top (which is faster yet will require more babysitting with a watchful eye than the oven method).

2) a recipe for making a dairy free sour cream with coconut milk.

Hint – Here’s how to determine how many potatoes you need to buy for your dish: First, determine how many slices per person you want to serve. Second, at the market, place your four fingers tightly together on the potato in the direction that you will be slicing (narrow width or long width). Pay attention to the width of your fingers, if they are 1/2-inch wide, like mine are, then the number of slices (1/4 inch each) will be double the number of fingers (1/2 inch each) that fit on the potato. I needed 18 slices (excluding the narrow ends), and each potato was just about 3 fingers wide. That means each potato will give me 6 slices, x 3 potatoes = 18 slices. I bought 4 potatoes just to be able to be picky and choosy of which slices to serve.
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Resistant Starch potatoes, Bulletproof

Roasted and Steamed Resistant Starch Potatoes

(See Fried and Steamed Resistant Starch Potatoes, below.)

Ingredients

    Potatoes, peeled is optional (can be any amount, variety: sweet potatoes, Russet, Yukon, etc)

    Coconut oil (or other high-heat oil) (optional)

Directions

    1) Heat oven to 400 degrees with the baking pan.

    2) Slice the potatoes to 1/4-inch thick pieces and wipe dry.

    3) Wipe a thin coat of oil on both sides. (optional)

    4) Place on the heated baking pan in single layer. (If not using oil, then line the pan with parchment paper or silicon mat.)

    5) Bake for 10 minutes, flip the slices and bake until toasted, about 10 minutes.

    6) Remove from the oven and cover with tight fitting foil so that they finish cooking with the steam.

    7) Allow to cool before serving.

    8) Serve cool with the Coconut Milk Sour Cream (see recipe, below).

NOTES:

    Immediately store the hot pieces that you will not be using in a glass storage container, cover with tight-fitting lid and let cool, then refrigerate.

    I use coconut oil because of the flavor and health benefits. If you use olive oil, be sure to choose a high quality and that it’s filtered.


Fried and Steamed Potatoes with broccoli1

Fried and Steamed Resistant Starch Potatoes

Ingredients

    Potatoes, peeled is optional (can be any amount, variety: sweet potatoes, Russet, Yukon, etc)

    Coconut oil (or other high-heat oil) (not needed if using a non-stick pan)

    1/4 cup water

Directions

    1) Slice the potatoes to 1/4-inch thick pieces and wipe dry.

    2) Wipe a thin coat of oil on both sides.

    3) Place in heated skillet in single layer.

    4) Cook on medium heat until toasted, about 5 minutes, flip the slices and cook until the second side is toasted, about 5 minutes.

    5) Add the water and immediately cover with a lid, or foil, let cook until soft, about 5 minutes. Add a Tbsp or two of water if the water evaporates before the potato slices are cooked. If the water evaporates quickly this probably means that the temperature is too high, reduce to medium low, or low.

    6) Serve chilled with the Coconut Milk Sour Cream (see recipe, below), or put the cooled potato slices in a glass storage container, cover with tight-fitting lid and refrigerate.

Click here for the recipe: Sour Cream made with Coconut Milk, vinegar and herbs.


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Resistant Starch, plantain flour

Resistant starch, potato starch, Bob's Red Mill