Monday, August 14, 2017

Resistant Starch Red Potato and Bean Salad

As most of my readers know, I have lost 150 pounds, going from 320 pounds to 170 pounds, by following a whole food, plant-based way of eating. I did that starting in October 2013 and continuing to lose weight up through December 2015. But then in 2016 and up until now in 2017, I have not continued to lose weight, even though I would like to lose another 15 pounds. I don't know if I will ever lose that final 15 pounds or not, many people say I'm too skinny now. But I can see that there is still some spare tire or belly flab that I could stand to shed. It became most noticeable to me over the last several weeks because I was in Alaska, I was tucking my shirts in more; whereas, here at home, I tend to wear my shirts untucked. As I tucked my shirts in, I felt that my stomach was showing itself off too much.

So, in trying to figure out what to do upon my return from Alaska, which was a thoroughly enjoyable vacation and one that I would recommend as a "don't miss" to everyone, I happened to run across the concept of resistant starch. I'm not sure how I happened to find this, even though it was only two days ago that I came to recognize resistant starch. But the concept is right in line with Dr. John McDougall's Starch Solution diet, and I believe it might be exactly why Dr. McDougall's program works so well. Anyway, I've decided to give it a try.

The idea of resistant starch is that there are some starchy foods that our bodies don't fully digest. Instead they pass right through us, providing all the benefits that lots of fiber in our diets can provide. And because they pass right through us, we only absorb 2 calories per gram. You might recall that carbohydrates in general contain 4 calories per gram, so a resistant starch cuts that in half and makes it both one of the most filling meals a person can eat and also the lowest in absorbed calories.

Two of the foods with the highest levels of resistant starch are my favorite, potatoes and also white kidney beans. But there are ways to eat them that increase the resistant starch value even further. By cooking and then refrigerating for 24 hours, resistant starch content is increased even further. Knowing that, I decided that I wanted to make a potato and white bean salad that I could make for my dinner main courses this week. I already had a 5# bag of red potatoes and plenty of white beans, along with some black beans.

I found a recipe for potato and white bean salad by Del Sroufe in his Forks Over Knives Cookbook, but not wanting to spend any more money on food this week, I decided to improvise, using Del's recipe as a starter and then creating my own using ingredients I already had on hand. Following is the recipe that I came up with, and it is delicious. Of course, if your tastes are different than mine, then maybe you would want to try Del's recipe instead. Or you might make both and see which one you like better. I think it's the Spicely Organic Rice Seasoning and the Salsa Verde that really make the difference in my recipe.

This recipe makes 10 hearty servings. And as I said, I was using ingredients I already had on hand. You may want to try different veggies or spices or you may want to use all white kidney beans or onion instead of onion powder or minced garlic gloves instead of granulated garlic.


5# Red Potatoes, cut into 1/16ths and cooked in the Instant Pot for 10 minutes
5 cups cooked White Kidney Beans and Black Beans
4 Bags (40 oz.) Canadian Farm Organic Frozen Garden Blend (carrots, corn, peas & green beans)
2/3 cup Organic Rice Vinegar
2/3 cup Dijon Mustard
2 Tbsps Organic Granulated Garlic
2 Tbsps Onion Powder
1 package Spicely Organic Rice Seasoning (cinnamon, cumin, nutmeg, black pepper, coriander, cardamom and cloves)
1 16 oz container 100% Salsas Salsa Verde (tomatillos, avocado, cilantro, serrano peppers, garlic, cloves, onion and salt) -- optional for added spice


Cook the red potatoes, beans (unless using canned beans) and vegetables as you would normally cook them. Add the other ingredients and thoroughly mix them together. Refrigerate for 24 hours.

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