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Protective Diet Education Master Course

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  1. Class #342 | Burritos With Homemade 12-Inch Flour Tortillas
  2. Class #341 | Pre-Gaming & Post-Gaming For Caloric Reduction
  3. Lesson #340 | Resistant Starch & Unforgettable Theme Fries
  4. Class #339 | Anticipation, Dopamine, & The Diet Struggle Reward Cycle
  5. Class 338 | Eliminating The Diet Struggle Reward Cycle
  6. Class #337 | Hamburger Pinwheels & Reducing Inflammation Not Cholesterol: A holistic approach to inflammatory disease remission
  7. Class #336 | Bring This To Thanksgiving
  8. Class #335 | Food Additives Inhibit The Microbiome: Clean-Eating Made Easy
  9. Class #334 | Vinegar Making Workshop
  10. Class #333 | Get Motivated With Exciting Goals
  11. Class #332 | Canning Whole Applesauce
  12. Class #331 | Top Cancer Protective Ingredients, Socializing Without Alcohol, and Preserving the Harvest
  13. Class #330 | Puffing Pita On The Grill with Quick Mix Tzatziki Sauce
  14. Class #329 | Soymilk & Active Meditation with Positive Self-talk
  15. Class #328 | Weight Loss Challenge and the Salad Crunch Wrap
  16. Class #327 | Binge Eating and The Butyrate Bath
  17. Class #326 | 45-Second Tortillas & Daily Diligence
  18. Class #325 | 3-Month Goal Challenge
  19. Class #324 | Get Shredded With Carrot Salad
  20. Class #323 | Seed to Harvest Hydroponics featuring Eggless Egg Salad Lettuce Wraps
  21. Class #322 | Baking Oatmeal Cookies & Fiber Fueled Microbes
  22. Class #321 | Slimdown & The Beauty Broth Hot Pot Demo 
  23. Class #320 | Beauty Broth Hot Pot Slim-down Support Challenge 
  24. Class #319 | Sip On Polyphenol Protection & Intro to Hydroponics
  25. Class 318 | Garden Confetti Bread Cooking Demonstration
  26. Class #317 | Walipini Field Trip, Watermellon Harvesting, and Seed Saving
  27. Class #316 | Seven-Day Sauerkraut: Preserve Your Harvest with Small Batch Fermentation
  28. Class #315 | 12 - Steps To Improve Your Metabolism
  29. Class #314 | Veg-it-Up with Zucchini and The 50/50 Bowl Balance
  30. Class #313 | Master Fasting - A Transitional Approach For Maximum Benefits
  31. Class #312 - Calling All Health Geeks & Health Enthusiasts
  32. Class #311 - Time-Sensitive Immune Boosting Benefits of Summer
  33. Class #310 - Using Bread Makers and Milling Whole Grains
  34. Class #309 - Get Excited and Get It Done
  35. Class #308 - Terminal Cancer Cure Part 2: How I Did It With An Anti-Cancer Diet
  36. Class #307 - Terminal Cancer Cure Part 1: Diagnosis Decisions
  37. Class #306 - A Deep Pantry Saves Us Money & Time While Improving Food Quality
  38. Class #305 - Protective Sprouts
  39. Class #304 - Personal Weight Loss Consultation
  40. Class #303 - ProtectiveDiet.com Tutorial
  41. Class #302 - Lifeline Recipe Good & Bad Actions Produce Results
  42. Class #301 – Kids’ Spaghetti Pasta-Bake Casserole and Demonstration featuring Melt and Bake Cheeze
  43. Class #300 | Okara Pie Crust Demonstration with a Happy Thanksgiving Pep Talk
  44. Class #299 | Making Organic Soymilk & Yogurt
  45. Class #298 | Stress Elimination Challenge
  46. Class #297 - Fall Harvest and Winter Food Storage
  47. Class #296 | Incorporating Dried Herbs for Flavor & Protection Incorporating Dried Herbs for Flavor and Protection and Tips to Resolve Binge Eating Cycles
  48. Class #295 | 48-Hour Fast: Day Two
  49. Class #294 | 48-Hour Fast: Day One Support
  50. Class #293 | 48-Hour Fast: Plan & Prep Guide
  51. Class #292 | Travel - Manifest - Peach Buckle
  52. Class #291 | July Garden Tour : Learn as we GROW with community support
  53. Class #290 | Fitness Support: High-Energy Fuel, Build Muscle, & Get Shredded Fast
  54. Class #289 | You Are Not a Victim of Osteoporosis - It's Reversible & Preventable
  55. Class #288 – Socializing & PD Living – a “This Is How We Do It” live broadcast
  56. Class #287 | Achieving A Pro Mindset
  57. Class #286 - Our New Workplace for Wellness
  58. Class #285 Protective Kimchi 101
  59. Class #284 – House Hunting Travel Meals & a Personal Jump Start with Bill
  60. Class #283 - Melt & Bake Cheeze Pro Tips
  61. Class #282 | Become Vanilla Rich with Bean Saving Bonus Batches
  62. Class #281 | Making Perfect Yogurt and Including Soy On An Anti-Angiogenic Diet to Prevent Cancer
  63. Class #280 | Corn Crisps, PD Success, & The 50/50 Plate Practice
  64. Class #279 | Nutty Butter & The Noodle Bowl
  65. Class #278 | Winter 2020 - Fresh Produce Restock and Enjoying Indian Food
  66. Class #277 Holiday Special – Gingerbread Cookies & Sugar-Free Royal Icing
  67. Class #276 Mastering PD Cooking Techniques featuring Plant-Based Stroganoff
  68. Class #275 Thanksgiving Preparation Tips & Eliminating Social Media Conflict
  69. Class #274 - Road Trip Travel
  70. Class #273 - Mexican Sweet Corn Cakes, Red Lentil Chili & Apple Pie Filling
  71. Class #272 - Allergies and the Microbiome
  72. Class #271 - You Can’t Outrun an Unhealthy Diet
  73. Class #270 - Protective Diet Pro Tips
  74. Class #269 - Getting Comfortable Enjoying Delicious Food
  75. Free Class #268 – Mind Games: Self Awareness & Celebrating Success
  76. Class #267 – Finger Salad, Chips & Dip for Dinner featuring Refrigerator Tacos
  77. Class #266 - Homemade Tortillas & Pro Tips for Perfect Chips
  78. Class #265 - What's Your Food Mood
  79. Class #264 – Two Years Day Fasting on a Protective Diet
  80. Class #263 – Bag of Questions
  81. Class #262 - Rebuilding Our Immune System is our Social Responsibility
  82. Class #261 - Eliminate Produce Waste & Shopping Trips
  83. Free Class #260 - Day One On a Protective Diet
  84. Class #259 - Oil-Free Garlic Naan in my Workplace for Wellness
  85. Class #258 - Pandemic Pantry
  86. Class #257 – How the Gut Microbiota Influences Our Behavior & Controls Our Wellbeing
  87. Class #256 – Cornflakes & Cholesterol
  88. Class #255 – Baking Bread & Following Through on a Protective Diet
  89. Class #254 - Taquitos & Living In the Moment to Reduce Stress
  90. Class #253 – Benefits of Nutritional Yeast and Making Cheez-It Crackers
  91. Class #252 - Making MoJos - New Year New You
  92. PD-Ed Class #251 - Nice Cream Sandwiches & Building a Strong Immune System
  93. Class #250 – Instant Vanilla Extract
  94. Class #249 – Paralyzed By Stress
  95. Class #248 – Self Awareness Training – Not Hungry, but I’m Eating
  96. Class #247 – Intro to Indian
  97. Class #246 – The Instant Pot Advantage: Pro Tips, Tricks & Accessories
  98. Class #245 – Promoting Autophagy While We Eat, Sleep And Play
  99. Class #244 – Back To The Basics 2019
  100. Class #243 – Health Benefits of Spicy Food
  101. Class #242 – Tips From The Pros Weekend
  102. Class #241 – Increase Protective Lycopene with Fermented Salsa
  103. Class #240 – All Natural Beauty
  104. Class #239 – Tweak Your Physique
  105. Class #238 – Protective Beverages
  106. Class #237 – What I Eat In A Day Spring 2019
  107. Class #236 – Weeknight Setup SUS
  108. Class #235 – The Benefits of Sulforaphane & Co-Cooking Egg Rolls
  109. Class #234 – Know Your Fast Five
  110. Class #233 – Biology of Burning Body Fat
  111. Class #232 – Fermentation Techniques & Tools Part 3 – Probiotic Pickles
  112. Class #231 – Enjoying Fermented Food featuring The Pro Bowl
  113. Class #230 – Fermentation Techniques & Tools Part 2 – Dry Brining & Blending Fermented Hot Sauce
  114. Class #229 – Fermentation Techniques & Tools Part 1 – Water Brining
  115. Class #228 - Benefits of Fermented Food
  116. Class #227 - Navigating ProtectiveDiet.com
  117. Class #226 - New Year/New You
  118. Class #225 - Dementia Defense
  119. Class #224 – Sweet Action Rituals & Routines for a Better Life Experience
  120. Class #223 – Call To Action
  121. Class #222 – Pep Talk with Mexican Pizza Shortcut Techniques
  122. Class #221 – Day Fast and Feast
  123. Class #220 | Day Fast & Feast Guide
  124. Class #219 - Day Fasting on a Plant Based Diet
  125. Class #218 - The Hideous Truth of Opioid Addiction
  126. Class #217 - Baby Jack Ribs BBQ or Baked
  127. Class #216 – I Lost My Way
  128. Class #215 – Glamping On A Protective Diet
  129. Class #214 – In Flight Travel Meal Made Easy
  130. Class #213 – Healthiest Summer Kick-off Challenge
  131. Class #212 - Fat Reception Review & Cheezecake Workplace For Wellness Demonstration
  132. Class #211 - Weighing the Risks of Cancer Screening
  133. Class #210 - Easy Bake Loaf Bread
  134. Class #209 - Soup for One
  135. Class #208 - Workplace for Wellness - Pressure Cooked Frittata
  136. Class # 207 - The Need To Feed
  137. Class #206 - Tea Ritual & Spices for Protection
  138. Class #205 - Celebrating Spring With Carrot Cake Frosting Techniques - Workplace For Wellness Demonstration
  139. Class # 204 - Body Management & Understanding Cancer
  140. Size 22 to a Size 2
  141. Class #203 - Workplace For Wellness - Glazed Cinnamon Rolls
  142. Class #202 - PD Progress Challenge & Favorite Fries Cooking Technique
  143. Class #201 - Kitchen Peptalk
  144. Class #200 - Stop The Snacks Challenge
  145. Class #199 - Organic Co-Op Shopping Tour
  146. Class #198 - Grocery Store Restock
  147. Class #197 - Costco Run
  148. Class #196 - International Market Tour
  149. Class #195 - Navigating Holiday Dinners
  150. Class #194 - Co-Cooking Cherry Cheeze Danish
  151. Class #193 - Co-Cooking A Taste of Thanksgiving
  152. Class #192 - Co-Cooking Sauerkraut
  153. Class #191 - Healthy Halloween Treats & Co-Cooking Cinnamon Swirled Sweet Potato Bread
  154. Class #190 - Cancer & Angiogenesis Inhibitors
  155. Class #189 - Co-Cooking Egg-less Omelet
  156. Class #188 - Co-Cooking Apple Fritter Cake
  157. Class #187 - The PD Groove
  158. Class #186 - Co-cooking Flatbread Pizza
  159. Class #185 - Picnic with Julie Marie
  160. Class #184 - Dinner Party with Julie Marie
  161. Class #183 - Batch Cooking Can Stall Weight Loss
  162. Class #182 - A Summer Day Eating PD
  163. Class #181 - Keep It Out & Keep It Off
  164. Class #180 - Co-cooking Italian "Sausage" and Sweet Peppers
  165. Class #179 - Weekend of Wellness
  166. Class #178 - All Natural Cleaning
  167. Class #177 - Annual Halftime Checkin
  168. Class #176 - PD Picnic Packing
  169. Class #175 - Mastering Oil-free Grilled Pizza
  170. Class #174 - Downsizing Daily Salads
  171. Class #173 - Fat-Free Salad Dressing 101
  172. Class #172 - Falafel Party & Protective Spices
  173. Class #171 - The Burden Of Thin
  174. Class #170 - Slimming Down With Biscuits & Gravy
  175. Class #169 - Cutting Ripe Jackfruit & Cultural Adventure At International Markets
  176. Class #168 - Making Quick-Mix Pizza
  177. Class #167 - Opiods Causing More Pain Than Surgery
  178. Class #166 - A Winter Day Eating PD
  179. Class #165 - Rolling Sushi & Gimbop
  180. Class #164 - Eliminate, Heal and Achieve Optimal Health
  181. Class #163 - Handicapping The Binge
  182. Class #162 - Emergency Hospital Prep
  183. Class #161 - Tips For Limiting Stress In Challenging Times
  184. Class #160 - Feeling Anxious About Greens
  185. Class #159 - Sweet Action Saturday
  186. Class #158 - Be The Boss Of Your Body
  187. Class #157 - Preparing To Be Away
  188. Class #156 - Calendar of Achievements
  189. Class #155 - Cancer Prevention & Regression on a Protective Diet
  190. Class #154 – Daily Application
  191. Class #153 - Essential Oil Basics: Topical Applications, Oral Dosing & Diffusing
  192. Class 152 - Packing Travel Meals, Taking PD to the Party, Healthy Makeup & Hair Loss
  193. Class #151 - Hosting House Guests Protective Diet Style
  194. Class #150 - Complimentary Video Coaching Hour
  195. Class 149 - Video Coaching Hour
  196. Class #148 - Sulforaphane Protection: Sprouting, Chopping & Maximizing Protection On A Protective Diet
  197. Class #147 - Pressure Cooker Stir Fry
  198. Class #146 - Video Coaching Hour
  199. Class #145 - Cutting Food Costs & Improving Food Quality
  200. Class #144 - Mastering Mindful Eating Part 2: Following Through
  201. Class #143 - Mastering Mindful Eating Part 1: 21 Meal Challenge
  202. Class #142 - Video Coaching Hour
  203. Waking Up In America radio interview
  204. Class #141 - Maintaining A Healthy Weight & Vitality
  205. Class #140 - Video Coaching Hour
  206. Class #139 - Satisfying Salads - Building a Salad with Flavor, Texture and Nutrition
  207. Class #138 – Oil-Free Grilling Techniques Part 3 - Potatoes and Beets
  208. Class #137 – Oil-Free Grilling Techniques Part 2 Pizza 101 Grilled & Baked
  209. Class #136 - Oil-Free Grilling Techniques Part 1
  210. Class #135 - Packing a PD Picnic or Water Park Tailgate
  211. Class #134 - Tea Party Sipping on Liquid Antioxidants
  212. Class #133 - Spices and Aromatic Herbs
  213. Class #132 - Making Cutlets
  214. Class 131 - Video Coaching Hour #1
  215. Class #130 - Yogurt & Notzzarella Cheeze
  216. Class #129 - Daily Actions to Eliminate Stress
  217. Class #128 - Vitamins, Sunscreen and How They Work
  218. Class #127 – Kitchen Tools – Efficiency & Fun
  219. Class #126 - Cancer: The Protective Diet Advantage
  220. Class #125 - Kitchen Tools - Beginner Essentials
  221. Class #124 - Pick a Positive Proactive Partner
  222. Class #123 - Set It & Forget It Meals
  223. Class #122 - Freedom To Succeed
  224. Class #121 - Enjoying Cruciferous Vegetables
  225. Class #120 - Seven Steps to Overcoming Self Doubt
  226. Class #119 - Chili Cook-Off on Game-Day
  227. Class #118 - SUS - Set-Up For Success
  228. Class #117 - Fresh Restock
  229. Class #116 - Becoming A Plant-Based Chef/No Experience Necessary
  230. Class #115 - Rice Dishes From Around the World
  231. Class #114 - Kicking off the New Year
  232. Class #113 - Authentic Salsa
  233. Class #112 - Daily Spa Rituals
  234. Class #111 - Coffee and Diet Soda
  235. Class #110 - PD Holiday Mock-Tail Party
  236. Class #109 - Protection For Our Planet
  237. Class #108 - Whole Food Detox and Taste-bud Reprogram
  238. Class #107 - ProtectiveDiet.com User Guide
  239. Class #106 - Holiday Stress
  240. Class #105 - Commitment Class Kick Off
  241. Class #104 - KP Duty
  242. Class #103 - Learn Tips From A Minimalist
  243. Class #102 - Planning For Success
  244. Class #101 - Soup Month
  245. Class #100 - Eating A Diet In Perfect Balance
  246. Class #099 - Visualize Optimal Health
  247. Class #098 - Set Up Sunday
  248. Class #097 - 21 Meals to PD Mastery
  249. Class #096 - Kitchen Set-Up for Efficiency
  250. Class #095 - Back to school lunch packing Protective Diet Style
  251. Class #094 - Getting Back On Track
  252. Class #093 - Micro Goals
  253. Class #092 - Food Anxiety
  254. Class #091 - Transitioning to a Plant-Based Household
  255. Class #090 - Pizza Party
  256. Class #089 - Goal Setting
  257. Class #088 - Summer Holidays Protective Diet Style
  258. Class #087 - Pantry Par Stocking System
  259. Class #086 - Sugar In Health Food Camouflage
  260. Class #085 - Simplicity & Meal Satisfaction
  261. Class #084 - Steps for Replacing Self Judgement with Appreciation and Love
  262. Class #083 - Sip on this
  263. Class #082 - Mastering Label Reading & Understanding Food Additives
  264. Class #081 - Your Body's Sweet Spot
  265. Class #080 - Shift from Deprivation to Privilege
  266. Class #079 - Dining Out Protective Diet Style
  267. Class #078 - Checkup Follow up visit
  268. Class #077 - Spectacular Salads - PD salad prep 101
  269. Class #076 - The Three Phases Of Recovery & Following Through
  270. Class #075 - Spring Cleaning
  271. Class #074 - Oven Tips and Tricks
  272. Class #073 - Super Tasters and Taste Bud Evolution
  273. Class #072 - The PD-Practice Check-Up
  274. Class #071 - The power of the imagination
  275. Class #070 - Eliminating Doubt
  276. Class #069 - Entertaining with a Protective Diet Style Dinner Party
  277. Class #068 - Beans, Beans, Beans
  278. Class #067 - The Practice Of Gratitude
  279. Class #066 - Checking Into Your Healthy Life
  280. Class #065 - Kitchen Spa
  281. Class #064 - Secure Your Own Mask First
  282. Class #063 - Stove Top Tips & Tricks
  283. Class #062 - New Year! New Resolution
  284. Class #061 - Enjoying Your Journey to Goal
  285. Class #060 - Simple Meal Planning
  286. Class #059 - Encouraging and Coaching
  287. Class #058 - Improving Knife Skills
  288. Class #057 - Optimal Outlook
  289. Class #056 - Protective Diet & The Holidays
  290. Class #055 - Traveling Protective Diet Style
  291. Class #054 - Excuses Are Just Excuses
  292. Class #053 - Garlic Party
  293. Class #052 - Microwave...Yea or Nay
  294. Class #051 - We're Talking Tofu
  295. Class #050 - Let’s Talk & Cook Potatoes
  296. Class #048 - Greens and their importance in a Protective Diet
  297. Class #047 - Chopping, dicing, slicing and shredding
  298. Class #046 - Type I & Type II Diabetes
  299. Class #045 - Weight loss average on a Protective Diet
  300. Class #044 - Fundamentals
  301. Class #043 - Are some grains better than others?
  302. Class #042 - Protection For Human Health, The Animals & Planet Earth
  303. Class #041 - Veggie Gardens, Growing Potted Herbs or Sprouting
  304. Class #040 - Recipes for Success
  305. Class #039 - Lunch Packing
  306. Class #038 - Cooking with Kids
  307. Class #037 - Sleeping Like A Rock
  308. Class #036 - Nuts
  309. Class #035 - Search Box Dinners & Meals Without Planning
  310. Class #034 – Stocking Your Kitchen For Efficiency and Savings Part 3 – Refrigerator and Freezer Staples
  311. Class #033 - Stocking Your Kitchen For Efficiency and Savings Part 2 - Spices, Vinegars, Extracts and More
  312. Class #032 - Stocking Your Kitchen For Efficiency and Savings Part 1 – Pantry Staples
  313. Class #031 - Indigestion and Digestive Issues
  314. Class #030 - Workouts and Weight Loss
  315. Class #029 - Why am I sick?
  316. Class #028 - Inner Child Frame of Mind
  317. Class #027 - Being Challenged By Diet Trends
  318. Class #026 - Outdated recommendations in the Health Care System
  319. Class #024 - Food Obsessions
  320. Bonus - Grocery Store Tour of Costco
  321. Class #025 - Accepting and Loving The New Healthy You
  322. Class #023 - Remembering the Reasons You Began this Journey to Optimal Health
  323. Class #022 - All On or All Off, Starving or Bingeing, Perfection or Disaster
  324. Class #021 - Emotional Eating
  325. Class #020 - Food Additives & Code Names
  326. Class #019 - Kitchen Tools
  327. Class #018 - Raw vs. Cooked
  328. Class #017 - How to travel on a Protective Diet
  329. Class #016 - Inflammatory Disease - Acidic & Alkaline Foods
  330. Class #015 - GMOs & Non-Organics
  331. Class #014 - Acknowledging Your Achievements
  332. Class #013 - Pressure Cooking, Slow Cooking, Batch Cooking & Freezing
  333. Class #012 - How To Identify and Eliminate Emotional Eating
  334. Class #011 - Pantry Staples & Refridgerator Stocking
  335. Class #010 - Greens Discussion
  336. Class #009 - Alcoholic Beverages
  337. Class #008 - Understanding Cholesterol
  338. Class #007 - Understanding the Endothelium
  339. Class #006 - Taste bud reprogramming and eliminating food cravings
  340. Class #005 - Vitamin supplementation
  341. Class #004 - Lead By Example & Walk The Walk
  342. Class #003 - Protein sources & ideal amounts
  343. Class #002 - Identify true hunger, food cravings and emotional eating
  344. Class #001 - Starting a Protective Diet
Lesson 3 of 344
In Progress

Lesson #340 | Resistant Starch & Unforgettable Theme Fries

Jerry Christensen January 9, 2024

Protective Diet Class #340

Resistant Starch & Unforgettable Theme Fries

Presenting resistant starch, the powerful fiber that promotes metabolic health, a lean BMI, enhanced satiety, and beneficial gut bacteria that make anti-inflammatory byproducts—all happy side effects of Protective Diet cookies, fries, banana bread, and more.

Announcements

Vocabulary

Resistant StarchButyrateAnti-InflammatoryInsulin Resistance

Action Steps for Enjoying the Benefits of Resistant Starch

  • Populate Fiber-Loving Gut Microbes
  • Healthy microbes rely on plant fiber as their primary food source. These essential fibers are found in fruits, vegetables, whole grains, beans, legumes, lentils, sprouts, and fermented foods—all commonly included in a Protective Diet.
  • When just getting started on a Protective Diet, you may feel gassy, bloated, and uncomfortable due to high fiber and a microbiome that is not equipped to digest it. In the beginning, slowly ease into high fiber by peeling potatoes, eating white rice and pasta, and cooking veggies. Be consistent. Soon you will populate a healthy gut and digest fiber without discomfort.
  • Participate in the Microbiome Population Project, as detailed in many of the recipe notes. You will be guided to:

1. Make Jerry’s Organic Plant-based Yogurt and include it in your daily diet to introduce healthy microbes to your system.

2. Add raw fruit and vegetables to your diet in moderate amounts.

3. Populate your microbes by interacting with nature, such as touching dogs, petting outdoor animals, and being outside.

4. Consume a variety of whole grains and try new recipes regularly to further support microbial growth.

5. Integrate probiotic-rich foods like sauerkraut, and other fermented foods into your diet.

  • Actively Increase Your Intake of Resistant Starch
  • Fiber-rich complex carbohydrates are foundational on a Protective Diet. They make us feel full and sustainably satisfied. We don’t live on leafy green vegetables or broccoli, although they provide the protection component of our meals.
Complex Carbohydrates on a Protective Diet
StarchResistant Starch
Digested in the upper digestive system, releasing sugars.
Easily broken down by digestive enzymes in our bodies.
Serves as a quick source of energy.
4 calories per gram.
Resists complete digestion in the upper digestive system.
Reaches the lower digestive system (colon) undigested.
Feeds beneficial gut bacteria, reducing inflammation.
2 calories per gram.
  • We emphasize resistant starch because of its special ability to reduce inflammation—the primary cause of disease & aging.
  • Resistant starch feeds microbes in the gut that produce functional byproducts, like butyrate. Butyrate is primarily used to repair and tighten epithelial cells that line our gut. Butyrate bathes the entire body in a calming, anti-inflammatory wash.
  • Additional benefits of Resistant Starch include a healthy BMI, by filling you up at half the calories, and improved insulin sensitivity—the high fiber in these foods slows digestion, eliminating blood sugar spikes.
  • Develop Resistant Starch in whole fibrous foods by cooking, baking or soaking and giving time to cool and chill. Under these conditions, the fiber gels up, like Chocolate Chia Seed Pudding or Yochi Jars, and remains stable even if a food is reheated.
  • Cook, bake, or soak foods in advance—ideally the day before.
  • Cool to room temperature and chill in the refrigerator for 12 hours or more.
  • Rotate through various resistant starches throughout the week: pasta, rice, potatoes, bread, beans, and chia seed.
Banana Bread Under Pressure with Appeal   This banana bread has exceptional texture, due to oat flour and cornmeal. It’s not only delicious, but also high in resistant starch. The inclusion of banana peels creates another texture dimension, slows digestion and cancels any insulin spike. The recipe allows for slicing and freezing or refrigerating, making it a convenient and satisfying choice, even as a meal starter.
Soft Batch Oatmeal Cookies: Butyrate Producers   These cookies are not your typical sugar-laden treats. By incorporating banana peels instead of raisins, the cookies become a source of resistant starch that slows down absorption on its journey to the lower digestive system, promoting the production of butyrate by healthy microbes in the colon. The world’s healthiest cookies! Loved by healthy microbes!

More Protective Diet Recipes with Naturally Occurring Resistant Starch

PastaPotatoesBread & DessertsBeans & Seeds
Vegged Up Pasta Salad BBQ Ranch Layered Salad Family Sized Epic Eggless Salad Fat-Free Nutty Noodle Salad Creamy Macaroni Salad Asian Noodle SaladAmerican Potato Salad Creamy Mustard & Herb Potato Salad Smokehouse Potato Salad Resistant Starch FriesBreadmaker Loaf Bread Cornbread Under Pressure Vegged Up Cornbread Salad Steak House Croutons Panzanella Salad Pita Bread or Pita ChipsAir-Fried Seasoned Chickpeas Crispy White Beans Chia Seed Black Bean Burgers Air Popped Popcorn Chia Chugger Satiation Sipper Yo Chi Jars

An Important Note about Rice

Do not leave rice at room temperature for more than two hours due to the potential development of mold, leading to digestive symptoms and food poisoning (“fried rice syndrome”). Get it cooled and into the refrigerator within two hours. Spreading cooked rice on a plate will cool it in 30 minutes. Opt for whole brown (or black) rice and eat it freshly cooked, or in Vanilla Rice Pudding.

Cooking Tips & Betterment Challenges

  • Intentionally increasing resistant starch by precooking or soaking and chilling foods is an advanced PD Betterment Challenge.
  • Watch Julie Marie make themed variations of Anti-Inflammatory Resistant Starch Fries in the Breville Air Fryer. Follow the recipe and these additional tips from the live demonstration:
  • Place the rack for air frying between the “dehydrate” and “toast” settings.
  • If using a baking sheet, place the rack at the designated position for even air frying.
  • Use a baking sheet lined with parchment paper for a batch of cold, previously baked, and refrigerated potatoes.
  • Cut the potatoes into desired shapes (thin or thick), using a crinkle cutter for safety with junior chefs.
  • Peel skins off potatoes (if desired) and include them on the baking sheet.
  • Salt fries liberally with a mineral-rich salt such as Celtic Sea Salt, Redmond Real Salt, or Himalayan Pink Salt.
  • Create one of the themed variations demonstrated:

– Traditional fries with malt vinegar, Skinny Fry Sauce or Quick Mix Ketchup

– Buffalo Potato discs with Healthy Valley Ranch Dressing and celery

– Greek fries on a bed of romaine with Quick Mix Tzatziki Sauce, sliced red onions, olives, tomatoes, and ferments

– Reuben fries with Quick Mix Russian Dressing, 7-day Sauerkraut and Protective Sprouts.

  • Like all PD Betterment Challenges, fermenting and sprouting classes are there when you’re ready. Do what appeals to you.
  • Sprinkle nutritional yeast and salt on Air Popped Popcorn, then spritz with apple cider vinegar. Acetic acid is great for microbes.
MEAL IDEA: Starter 1: Air Popped Popcorn—seasoned with salt and vinegar Starter
2: Instant Tomato Soup—a half batch split between two people made in the Breville Milk Café using the latte disc Main: Anti-Inflammatory Resistant Starch Fries—any variations with toppings and dips Finisher: a slice of Banana Bread Under Pressure with Appeal and a Soft Batch Oatmeal Cookie, or a Frosty, fresh fruit, and a Medicinal Chai Latte prepared using the cappuccino wand in the Breville Milk Café

Encouragement

  • Following a Protective Diet can lead to significant savings on your food expenses. We guide you in finding excellent sources for all our staple ingredients. Use the savings to invest in the very best small kitchen appliances for your Workplace for Wellness.
  • Do not feel pressured to remove the salt from your diet. This is outdated advice coming from doctors who are hoping people will “eat a little healthier”. Everything we eat on a Protective Diet is low sodium compared to the standard American diet.
  • Never feel overwhelmed by what I demonstrate in classes–from sprouting and fermenting to pre-making sauces. My journey to optimal health didn’t start here. It’s a result of over 10 years of support and Protective Diet Education. I share to keep everyone excited and coming back for more, always striving to make the path to health easier and to keep it exciting.
  • The most important thing is that you follow the Recipes. They are your guide to optimal health, and I am your support.

“We are going to build your microbiome. You will be able to eat without any bloat, discomfort, or digestive distress. You will become regular, comfortable, and flat stomached.”

Recommended Classes
#260 Day One on a Protective Diet
#339 Anticipation, Dopamine & the Diet Struggle Reward Cycle
#327 Binge Eating & the Butyrate Bath
#322 Baking Oatmeal Cookies & Fiber-Fueled Microbes

Class Description:

Presenting resistant starch, the powerful fiber that promotes metabolic health, a lean BMI, enhanced satiety, and beneficial gut bacteria that make anti-inflammatory byproducts—all happy side effects of Protective Diet cookies, fries, banana bread, and more.

Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/lesson-340-resistant-starch-unforgettable-theme-fries/
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