Dehydrated Plantain Chips

Resistant Starch Foods

dehydrated plantain chips are simple to make

Dehydrated plantain chips are a simple to prepare resistant starch food.  They are portable and pair well with many other foods.  I enjoy them plain or mixed in yogurt.

Making Dehydrated Plantain Chips

If you are wanting the chips to have a high resistant starch (RS) content choose the greenest plantains you can find.  Store the plantains in a cool, airy spot until you are ready to use them. Heat and storing them in a bag will encourage them to ripen – which decreases the RS content.

Peal and slice thinly. I use my Adjust-A-Slice Mandoline on the number 2 setting.  Arrange the slices in a single layer in your dehydrator and salt lightly.  I use Nesco 500-Watt Food Dehydrator, but any dehydrator should work.

Turn on the dehydrator.  It only takes about one hour in my dehydrator.  The chips are done when they curl slightly and break easily.


I put these in a jar in the pantry.  Accessible for me and my family.  Plus, I bring them along on car rides to reduce the temptation to purchase other snacks.  I really enjoy eating these chips with a few pieces of dark chocolate.

Green Plantains are one of the highest sources of resistant starch and can be found at nearly any grocery store.  Have you tried incorporating RS into your diet?  I’m finding it to be nothing short of amazing. – improved digestion, energy and sleep.

Follow all the latest RS developments at Free the Animal.  I think we will continue to see the benefit of adding RS to our diet.


Properly Prepare Black Beans for Resistant Starch

Resistant Starch Foods

properly prepared black beans for resistant starch to reduce gas

Properly preparing black beans for resistant starch and to ease digestion is very simple.  It just requires a bit of planning ahead.  I’ve found soaked black beans are tolerated by my body very well.  I had been avoiding all legumes for the past four years because they irritated my gut and made my joints hurt.  A 24 to 48 hour soak eliminates those problems.

Soaking Black Beans

Place the dry black beans in a bowl and remove any broken beans or foreign pieces.  Fill the bowl with water – preferably filtered water.  The beans will swell to at least twice the original size.  Add about one tablespoon of apple cider vinegar to the bowl, the acid of the vinegar seems to assist the process.  After a few hours, add water if needed to cover beans

Then let sit 24 to 48 hours.  I prefer to let them soak at least 48 hours and like to see signs of sprouting before I cook them.  From what I understand, once they are starting to sprout all the potential gut irritants are gone from the bean.  Change the water?  I’m not sure, I’ve tried it both ways and each seems to work well.

Rinse well.  Place in a pot and add fresh water.  Simmer for at least two hours on low heat until the beans are tender.

Increase the Resistant Starch

Ideally, you’ve prepare a large batch.  Now you can separate it out into usable portions and place in freezer bags.  Transfer the bags to the freezer.  The interesting part is that the freezing increase the amount of Resistant Starch(RS) in the beans.  It goes through a process of retrogradation, this produces RS that will not breakdown easily by further cooking.

Thaw and enjoy

Throw a bag of the beans in the refrigerator and enjoy them.  I like to add them to eggs.  Or, make a simple salad by adding diced onion and garlic and sprinkle with cumin and olive oil.

RS is really interesting.  I’ve included in my diet for just over a month now and have great improvements in my digestion.  We understand the importance of healthy gut flora and RS is food for those beneficial bacteria.  It only makes sense we should be providing them with food.

I’ve mainly just been using Bob’s Red Mill Potato Starch mixed in water or yogurt, plus my green plantain chips.  I believe I will make an effort to include RS as a regular part of my diet from now own.  The improvements in digestion and feelings of well being are just to great – plus it is food!

I’ve tried a few different legumes and find I do best with lentils, black beans and pinto beans.  Kidney beans seem to cause my joints to hurt even when soaked.

Follow along with all the latest at Free the Animal, Richard and Tim have been bringing RS into the spotlight.


Green Plantains Resistant Starch Food

Resistant Starch Foods

green plantains are a great resistant starch food

Green plantains are a cheap resistant starch food and dehydrating them as chips is really easy.  I’m sure many people in the paleo and low carb communities have been hearing about resistant starch.  It has been causing a lot of rumbling in the blogs and colons of many folks.

I always love trying new foods to see if they will improve my health.  I’ve been eating a paleo plus diary diet for over four years.  I’ve had tremendous improvement in my health and well being – but there is still room for improvement.  I’d love to shave off another 20 pounds and increase my energy levels.

I am just barley a month into adding resistant starch in my diet.  It looks promising.  So far I’ve mainly been using Bob’s Red Mill Potato Starch and Plantain Flour mixed in water or yogurt.  Taken twice a day.  It took a couple of weeks for my colon to acclimate to the resistant starch(RS).  This is actually my second attempt at adding RS to my diet – the first time I quit after about a week because of all the gas.

Now, I’m beginning to add whole food sources of RS to my diet.  Green plantain are pretty easy to find and make a nice snack or addition to a meal.

Dehydrated Green Plantain Chips

Pickup the greenest plantains you can find at the grocery store.  As the plantains ripen, tmaking dehydrated plantain chips high in resistant starchhe amount of resistant starch is decreased.  If you don’t plan on using the plantains immediately when you get home, be sure to keep them in a cool place and not in a bag – to prevent ripening.

Cut off the ends of the plantain, and then cut a skin deep slit lengthwise.  Remove the skin.  Cut into small uniform slices.  I use an Adjust-A-Slice Mandoline on the “2” setting.  Then arrange the slices on your dehydrator trays, I use the Nesco 500-Watt Food Dehydrator.  Lightly salt the chips and turn on the dehydrator.

You could probably use an oven instead of the dehydrator, if it can be set to about 130 degrees.  The chips are ready once they start to curl.  It takes about 1 hour in the Nesco.

My kids really enjoy this chips.  They add great texture to yogurt and many other foods you eat cold.  One plantain can contain up to 100gms of resistant starch.

Is Resistant Starch Paleo?

Wrong question, in my mind.  Ask yourself instead – Will adding resistant starch to my diet improve my health and wellbeing?  Do I have room for improvement and is trying RS worth a try?

Resistant starch is food for your flora.  It is well known gut health is critical to overall health – in fact some estimate up to 80% of our immune function is related to gut health.  RS feeds the bacteria responsible for protecting you.

You will have to endure a couple of weeks of pretty major farting.  My kids thought is was hilarious, my wife didn’t.  Right now, I’m feeling like it was worth it.  My digestion is the best it has every been, my mood noticeably improved.  Sleep, which was good, seems to be better.  And, my mind seems to be clearer.

Read More

Free the Animal has been spreading the word about RS.  Check out the following links

RS Content of Foods

RS blog entries


My favorite modern “philosopher” is Byron Katie.  She says “defense is the first act of war.”  We are quick to defend our current beliefs (in this instance dietary beliefs) even if they may not be serving us.  So if you are having resistant feelings to RS – what would happen if you’d just shut up and try it.  Give it the old college try.  Commit to 4 weeks of daily RS and then if it does not do anything you can proceed to tell the world how stupid it is to add RS to the human diet.


Eat Radish Greens

paleo recipes, vegetables

eat radish greens

Eat Radish Greens, don’t throw them out.  I’ve got a nice crop of radishes coming in and I can’t decide which I like better the radishes or the tops?  Luckily I put a nice fence around the garden so I won’t find out if rabbits eat radish greens.  They are simple to grow and I love to eat the whole thing.

You can eat radish greens raw, the younger the greens the better and more tender they are.  I prefer to quickly sauté my greens.  You may look for a radish leaf recipe, but just some great cooking oil and fresh greens will yield a nice side dish.  These cook quickly and have a mild peppery flavor.

How I use radish leaveseat radish greens with bacon

Heat up your favorite cooking oil.  I prefer bacon grease, not only is it a great cooking fat – but the salty flavor pairs well with the pepper like flavor of the leaves.  If you want to get fancy add bits of bacon, diced onion and garlic – then when the onions are tender add the greens.

The younger the greens the quicker they cook.  It is probably best to remove stems from older leaves, as they are usually not very tender and may add a woody texture to the prepared dish.

Use this same method to eat beet greens or even to eat turnip greens, the older the leaf , the longer you will want to sauté it. I have yet to eat carrot greens, but would guess you could cook them in a similar fashion.

Get yourself a copy of Greens Glorious Greens: More than 140 Ways to Prepare All Those Great-Tasting, Super-Healthy, Beautiful Leafy Greens and learn about all they greens you’ve been missing.