Sunday, May 4, 2014

Immersion Mayo and Resistant Starch Potato Salad

Have you read about resistant starch yet? If not it's worth your research time. You can read about it in depth here. The theory behind it is that the good guys in your gut feed on a certain type of starch making it indigestible by your body similar to the indigestible properties of fiber. This type of starch can be found in green plantains, green bananas and cold potatoes. Try this potato salad recipe and your gut bacteria will thank you!

1 bag red potatoes
1/4-1/2 cup homemade mayo
2 tbs mustard 
1 tsp sea salt
1 tsp pepper
1 tbs garlic powder
1/4 cup chives
1 tsp dill
1/2 lb bacon

Boil your potatoes and chill in the fridge until cool enough to handle. Cut the potatoes into 1/2 inch cubes. Set aside in a large bowl. Finely dice the chives and add to the potatoes. Finely chop the bacon and add to the bowl. Coat the mixture with mayo and mustard to desired creaminess. Add the spices and stir everything until well combined. Chill in the fridge to let set. You can serve immediately, but the flavors will be better once the salad sits in the fridge. 

I have an earlier recipe for mayo but here's a simpler version:

1 cup of extra light olive oil 
1 egg
2 tbs white vinegar
1 tsp sea salt or more to taste
1 tsp yellow mustard
1 tsp cayenne

Using an immersion blender blend all ingredients together until thick and creamy. (I like to put my ingredients in a wide mouth mason jar so I can use it as storage after it is blended.) The immersion blender saves you from having to meticulously pour in the olive oil when using a food processor or large blender. Plus, it is easier to clean! Store in the fridge for up to a week. 

Lemon Blueberry Muffins

6tbs butter or coconut oil
1/2 tsp baking powder
1/2 tbs arrowroot powder
2 1/2 cups blanched almond flour
1 cup frozen organic blueberries, rinsed
Juice of 1/2 a lemon or 1/4 cup of lemon juice 
1/4 cup of local honey 
1/2 tsp cardamom
1/2 tsp nutmeg
2 pastured eggs 
1 tsp vanilla extract

Combine all ingredients except blueberries in a kitchenaid mixer. (You can use a large bowl and a hand beater if you don't have a kitchenaid mixer. I don't know how I would survive without mine!)
Once ingredients are well combined, add the blueberries and fold in with a spatula. Transfer to 12 silicon lined muffin tins and bake at 350 for 20-25 min until lightly browned. The fork test doesn't work well with almond flour so check to make sure the inside is cooked thoroughly. If you're short on arrowroot powder try 1tbs coconut flour. These are very filling so they serve about 8 normal people or 3 ironmen.