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5 hearty breakfast recipes with resistant starch

WWhether or not you’re someone who immediately makes your bed, sips a glass of lemonade, and meditates first thing in the morning, starting your day effectively can help set the tone for what’s to come. . While it’s not always time for a morning workout or journaling, science has proven time and time again that eating a healthy breakfast is a step you shouldn’t skip.

While there are countless nutrient-dense breakfast options to choose from, nutritionists say that any balanced breakfast should always include both protein and fiber. One form of fiber that is guaranteed to boost your microbiome and energy levels is resistant starch. In essence, this nutrient is a combination of starch and fiber that passes through your small intestine intact and is fermented in the large intestine, which then helps feed the healthy bacteria in your gut. to support a balanced microbiome. We spoke with two nutritionists who shared why eating resistant starch is an important part of maintaining good gut health, and provided us with our favorite breakfast recipes. they’re filled with resistant starch,

Why eating resistant starch first thing in the morning is good for your gut

According to registered dietitian Amy Shapiro, MS, RD, CDN, director of Real Nutrition, a breakfast filled with resistant starch is one of the best ways to get the fuel you need for the day. “Resistant starch foods work in tandem with other forms of fiber — aka insoluble and soluble fiber — to slow your breakfast digestion and absorption,” she says. glucose into the blood”. “And all while supporting the health of your gut microbiome.” Eating foods rich in resistant starch also boosts energy levels and heart health, promotes healthy digestion, and encourages regular activity throughout the day, Shapiro adds.

5 resistant starch breakfast recipes to help start your day off right

resistant starch
Photo: Minimalist Baker

1. Peach and Overnight Oat Cream

According to Roxana Ehsani, MS, RD, CSSD, LDN, a registered dietitian in Miami and national media spokesperson for the Academy of Nutrition and Dietetics, oats are more than just one of those foods. Breakfast is the most nutrient-dense but also one of the richest in resistant starch.

Filled with protein and fiber, Ehsani says oats are easy to pair with healthy nuts like fruit and nuts and can be made ahead of time. Take, for example, this vegan and peachy gluten-free and overnight oat ice cream recipe by Minimalist Baker, which is easy to eat on the go. This simple 5-minute recipe tastes like a breakfast-appropriate dessert and features delicious ingredients like coconut yogurt, peaches, and chia seeds (high in longevity-boosting omega-3s).

P.S. To help foods have maximum resistance to starch, Ehsani recommends cooking oats and soaking them to increase this starch.

Get the recipe: Peach and Oatmeal Overnight Recipe

resistant starch
Photo: Two Peas & their Pod

2. Baked Potato Breakfast Bowl

According to Shapiro, cooked potatoes also contain trace amounts of resistant starch. She recommends serving baked potatoes with a fried egg and a can of Greek yogurt (both add protein to the dish), then topping with a few tablespoons of salsa for a breakfast bowl. balance. For everyone else enjoying a potato-filled breakfast, this savory breakfast bowl from Two Peas & their Pod is filled with lycopene-rich tomatoes, heart-healthy avocado, and bagels-style baked potatoes. Yum, yum and yum.

Get the recipe: Savory Breakfast Bowl

resistant starch
Photo: Aubrey’s Kitchen

3. Banana flour pancakes

Although Shapiro says green bananas – which are also one of the top resistant starch foods – aren’t exactly her favorite flavor, she loves to use a bit of green banana powder in her recipe. smoothie for breakfast. Another way to use this resistant starch-filled ingredient is to make this banana flour pancake recipe from Aubrey’s Kitchen, it’s the best gluten-free dish that’s sure to get you off to a great start to your day. great.

Get the recipe: Banana Powder Pancakes

resistant starch
Photo: Half-Baked Harvest

4. Huevos Rancheros with Beans and Eggs

“Leans like pinto beans, black beans, soybeans and fava beans are all good sources of resistant starch, fiber, plant protein, and antioxidants,” says Ehsani. She recommends incorporating beans at breakfast in delicious dishes like huevos rancheros, egg and bean wraps or burritos, or breakfast tacos.

“The resistant starch and high fiber content in beans means they are digested slowly through your digestive tract, helping to keep your blood sugar more stable throughout the day, providing you sustainable energy and will help move things through your digestive tract. — it’s an important part of a healthy gut,” says Ehsani.

Now, if you’re looking for a full-flavoured breakfast, this huevos rancheros scrambled egg recipe from Half-Baked Harvest will do the trick. It’s full of flavor bursting from ingredients like onion, lemon, and coriander. Plus, it’s packed with resistant starch (thanks, black beans).

Get the recipe: Huevos Rancheros . Egg Roll

resistant starch
Photo: Running on Real Food

5. Tofu bowl and brown rice

For another hearty, delicious breakfast idea, Ehsani recommends eating grains rich in protein and fiber like brown rice and barley, both of which are good sources of resistant starch. “These grains help provide healthy gut bacteria and encourage a balanced microbiome,” she says. This high-protein breakfast bowl from Running on Real Food features anti-inflammatory turmeric-baked tofu and loads of resistant starch from brown rice.

Get the recipe: Savory Vegan Breakfast Bowl

Breakfast or no breakfast, that’s the question:

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