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Blog

This blog started as a way for me to share my recipes + culinary adventures, tips for vibrant health + happiness, thoughts on the latest developments in nutritional medicine + the low down on the Sydney wholefoods scene and beyond...

Filtering by Tag: resistant starch

Potato salad with home-made mayonnaise

Becca Crawford

 

Cooked and cooled potatoes are an excellent source of resistant starch, a prebiotic that helps feed the probiotics (good bacteria) in our gut. Potato salad is one easy and yummy way to incorporate cooked and cooled potatoes into your diet. It readily lends itself for school or work lunches, eaten straight from the fridge as leftovers or prepared ahead of time for every day dinners, dinner parties or picnic lunches.

Ingredients:

  • 1 potato, cut into 1cm cubes (approx 150g)
  • ½ carrot, cut lengthways then into rounds
  • ¼ cup peas (you can buy frozen organic peas in most organic shops)
  • 1-2 rashes of pastured bacon or rounds of diced pastured ham (optional)
  • tallow (or natural fat of choice) for frying bacon
  • 1-2 tablespoons home made mayonnaise (see recipe below)
  • unrefined salt
  • cracked pepper

Directions:

Steam potato, carrots and peas until soft. Add to a bowl.

Meanwhile, dice bacon and stir fry in a small saucepan in tallow (or fat of choice) until cooked. Add to the bowl. If using ham instead of bacon add it to the bowl.

Mix ingredients in bowl to combine.

Refrigerate for 24 hours to allow resistant starch properties of the cooked and cooled potatoes to form. When ready to consume, stir through mayonnaise and season with any additional salt and pepper.

Serves 1-2 depending if consuming as a side or a main.

Note: I tend not to peel the skin on potatoes unless they are particularly grubby / full of soil. This typically depends on the variety of the potato. Sometimes a little scrub with a brush and water is enough to remove excess dirt.

Mayonnaise

Ingredients:

  • 3 egg yolks
  • 1 tsp Dijon style mustard
  • 1.5 tbsps lemon juice
  • 1 tbsp whey (optional)
  • 1/8 tsp unrefined salt
  • cracked pepper
  • ¾ cup olive oil

Directions:

Blend together all ingredients, other than the olive oil, with a hand held blender. With the blender still running, very slowly pour in the olive oil a little at a time. The result should be a thick creamy paste.

Makes 1 cup. Keep refrigerated.

Note: Without the whey, mayonnaise will keep for about 2 weeks. The addition of whey will help your mayonnaise last longer, adds enzymes and increases nutrient content. With the whey, mayonnaise keeps for several weeks in the fridge and will become firmer with time.

 

Greek Rice Pudding (Risoyalo)

Becca Crawford

Always a favourite dessert of mine growing up, I have fond memories of my mother frequently whipping up rice pudding dusted with cinnamon powder. I took her age-old recipe and made the necessary wholefood modifications to it and, after a few reiterations, I feel that I have nailed it and it’s ready to be shared. My kids can’t get enough of this one and have been taking it for morning tea to school. Just a warning, for anyone who loves a creamy comfort food, this is highly addictive!

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Risoyalo is delicious served warm or, to take advantage of the resistant starch properties of cooked and cooled white rice, serve at room temperature or cold from the fridge.  I recently wrote a blog post on benefits of resistant starch which you can read here. So this is yet another way to incorporate it into your diet. I know, what a hardship.

Ingredients:

1 cup (200g) med grain white rice, soaked in 2 cups of water overnight on bench
2 cups water (additional to the above)
the rind from ½ a lemon (slice off with a knife)
2 cups full fat milk
1/2 tablespoon (2 tsps) vanilla essence
¼ cup raw honey (or a combination of honey and maple syrup. I like using half and half)
cinnamon powder for dusting
4 egg yolks (optional), for extra nutrient-density

Directions:

Strain soaked rice and rinse in water.

Add 2 cups of water, rice and lemon rind to a saucepan. Cover and bring to a boil (should only take a few minutes). Lower heat, stir then recover and allow to gently simmer until rice is cooked and all of the water has been absorbed, stirring occasionally (approx 8 mins). Remove lemon rind with tongs.

Add milk, honey and vanilla. Stir occasionally, uncovered, on a gentle simmer until mixture thickens and most of the milk has been absorbed (approx 20 mins). Turn off heat and stir in egg yolks until well mixed.

Pour into individual ramekins or vessels and dust with cinnamon powder.

Keeps in refrigerator for several days.

Makes approx 10-12 x 100g servings.


You can not taste the addition of the egg yolks (something that was not in my mum’s traditional recipe). If anything, the texture is more rich and creamy with the yolks. They do give the pudding a yellow tinge instead of its usual white though!

Although I haven’t tried it, for a  dairy-freeversion I suggest using 2 cups of coconut milk instead of cows milk. If you try this coconut milk version let me know and next time I will make it with coconut milk and report back.

Spanish Omelette (Tortilla Espanola)

Becca Crawford

Cooked and cooled potatoes are an excellent source of resistant starch, a prebiotic that helps feed the probiotics (good bacteria) in our gut. To learn more about resistant starch, and why you should consume it, read my blog post here. Spanish omelette is one easy and yummy way to incorporate cooked and cooled potatoes into your diet.

It is a typical Spanish dish consisting of egg omelette with potatoes. In my creation I’ve added black pudding or chorizo for extra nutrient-density and some cherry tomatoes and parsley for colour. I like to serve this dish cold to take advantage of the resistant starch properties of cooked and cooled potatoes. It readily lends itself for school or work lunches, eaten straight from the fridge as leftovers or prepared ahead of time for every day dinners, dinner parties or picnic lunches.

Ingredients:

2 large or 4 small potatoes (approx 500 grams)
8 eggs
1-2 tablespoons cream (optional)
1 black pudding (blood sausage) or chorizo, sliced into thin rounds (approx 150g), (optional)
1 large red onion, sliced (or brown onion if red not available)
12 (approx) cherry tomatoes, cut in half (or ½ large tomato, diced)
handful of parsley, chopped
unrefined salt
cracked pepper
1 tablespoon tallow
1 tablespoon butter (or fat of choice)

Directions:

 Preheat grill on high. Thinly slice potatoes and steam until soft (approx 10-12 minutes).

Melt tallow in small frying pan on low heat. Cook the black pudding on each side until browned (or cook underside on the stove top then transfer to the oven under a heated grill element to cook the top side). Leave in steamer until ready to use.

Meanwhile melt the butter in a large frying pan on low heat. Add the onions and sauté until golden brown stirring occasionally. Take approximately half of the onions out and set aside. Add the cooked sliced potatoes, and place the onions and parsley on top.

Blend eggs (and cream) with stick blender until well mixed. Pour egg mixture into the frying pan on top of the potato mixture. Scatter the cooked black pudding/chorizo and cherry tomatoes into the mixture. Season with salt and pepper.

Cook the underside of the omelette on the stove top before transferring to the oven under a heated grill element to cook the top side until golden. Once the top side is golden brown take out from the grill and if the eggs still haven’t set (test by tilting the frying pan to see if the eggs are still runny) then place back on the stove top on very low heat and cook until the mixture is set.

Keeps in refrigerator for a couple days.

Serves 4 as a main or 8 as a side.

Note: I tend not to peel the skin on potatoes unless they are particularly grubby / full of soil. This typically depends on the variety of the potato. Sometimes a little scrub with a brush and filtered water is enough to remove excess dirt.

Variations:

Instead of cooking this in a frying pan you could all the ingredients in a greased oven-proof baking dish and bake in the oven at 120 degrees Celsius for 1 hour or until set.