Have you heard of “skinny starch”? It is also called “resistant starch” – because it resists digestion. What that means is that it moves slowly through the digestive tract – so it helps to keep your blood sugar more stable, it is a prebiotic – meaning that it serves as “food” for the good bacteria in our colon. It is called the “skinny starch” because it can improve digestion, blood sugar, energy, and gut bacteria – all of which could potentially mean flatter bellies and weight loss. But before you run out and eat a lot of skinny starch – realize that like any fiber – especially a prebiotic one – you want to begin to incorporate it slowly, or it could potentially cause digestive upset.
One of the best sources of resistant starch in my opinion comes from a small tuber called a tiger nut. You can eat the nuts whole, or I like to add tiger nut flour to my daily smoothie. Resistant starch can also help you sleep – so this Tiger Nut & Cashew Horchata drink is a nice thing to have before bedtime. I also like to add tiger nut flour to desserts – like this raspberry tart!
“Sugar Cookie” Crust:
1 cup of blanched almond flour
1/2 cup of tiger nut flour (I like this one from Organic Gemini)
1/2 cup shredded unsweetened coconut sugar cookie crust
2 Tablespoons of virgin coconut oil (melted)
3 dates (pits removed)
3/4 teaspoon of organic stevia (I like this product called Pyure) or monk fruit
3 Tablespoons of cashew butter (you could sub almond butter or another nut butter)
1/8 teaspoon of Real salt
2 teaspoons vanilla extract
Put all the ingredients into a food processor, process until still crumbly, but starting to come together.
lightly grease a tart pan with coconut oil, and press the crust into it (I like to use my fingers to spread it around, then a flat bottom measuring cup to get it even. Press it so it comes up about halfway up the sides of the tart pan.
Put into freezer for about 20-30 mins.
1 can coconut milk (full fat)
1 & 1/2 cups frozen organic raspberries
2 teaspoons of organic stevia or monk fruit
1/4 cup tiger nut flour
1 scoop of vanilla protein powder (I like Warrior Blend)
pinch of Real salt
Put all of the above into the Vitamix, and blend until combined.
Take crust out of freezer, and pour filling onto the crust – spread with a spatula or spoon. Return to freezer to set – at least 2 hours, up to a day ahead. If frozen for over 12 hours, remove from freezer about 20 mins before you want to serve. Slice up, and top with fresh raspberries, and coconut whipped cream if you like (see below).
Coconut Whipped Cream (optional)
1 can of full fat coconut milk or coconut cream (just the cream) – store in refrigerator for at least 12 hours beforehand)
1/2 teaspoon of vanilla extract
1/2 teaspoon of organic stevia or monk fruit
1/2 teaspoon of maple syrup
pinch of salt
Put the coconut milk in refrigerator the day before you want to make the whipped cream. Open the bottom of the can, and pour off the coconut water (reserve for smoothies, or another recipe).
Scoop out the coconut cream and put it into a bowl with the other ingredients, using a electric mixer – whip it up. Taste and adjust.
Spoon onto slices before serving.
Want to learn more about Resistant Starch and get more delicious recipes? Take my Resistant Starch eCourse!