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Protective Diet Education Master Course

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  1. Class #343 | Slimming Down with Concession Stand Nachos
  2. Class #342 | Burritos With Homemade 12-Inch Flour Tortillas
  3. Class #341 | Pre-Gaming & Post-Gaming For Caloric Reduction
  4. Lesson #340 | Resistant Starch & Unforgettable Theme Fries
  5. Class #339 | Anticipation, Dopamine, & The Diet Struggle Reward Cycle
  6. Class 338 | Eliminating The Diet Struggle Reward Cycle
  7. Class #337 | Hamburger Pinwheels & Reducing Inflammation Not Cholesterol: A holistic approach to inflammatory disease remission
  8. Class #336 | Bring This To Thanksgiving
  9. Class #335 | Food Additives Inhibit The Microbiome: Clean-Eating Made Easy
  10. Class #334 | Vinegar Making Workshop
  11. Class #333 | Get Motivated With Exciting Goals
  12. Class #332 | Canning Whole Applesauce
  13. Class #331 | Top Cancer Protective Ingredients, Socializing Without Alcohol, and Preserving the Harvest
  14. Class #330 | Puffing Pita On The Grill with Quick Mix Tzatziki Sauce
  15. Class #329 | Soymilk & Active Meditation with Positive Self-talk
  16. Class #328 | Weight Loss Challenge and the Salad Crunch Wrap
  17. Class #327 | Binge Eating and The Butyrate Bath
  18. Class #326 | 45-Second Tortillas & Daily Diligence
  19. Class #325 | 3-Month Goal Challenge
  20. Class #324 | Get Shredded With Carrot Salad
  21. Class #323 | Seed to Harvest Hydroponics featuring Eggless Egg Salad Lettuce Wraps
  22. Class #322 | Baking Oatmeal Cookies & Fiber Fueled Microbes
  23. Class #321 | Slimdown & The Beauty Broth Hot Pot Demo 
  24. Class #320 | Beauty Broth Hot Pot Slim-down Support Challenge 
  25. Class #319 | Sip On Polyphenol Protection & Intro to Hydroponics
  26. Class 318 | Garden Confetti Bread Cooking Demonstration
  27. Class #317 | Walipini Field Trip, Watermellon Harvesting, and Seed Saving
  28. Class #316 | Seven-Day Sauerkraut: Preserve Your Harvest with Small Batch Fermentation
  29. Class #315 | 12 - Steps To Improve Your Metabolism
  30. Class #314 | Veg-it-Up with Zucchini and The 50/50 Bowl Balance
  31. Class #313 | Master Fasting - A Transitional Approach For Maximum Benefits
  32. Class #312 - Calling All Health Geeks & Health Enthusiasts
  33. Class #311 - Time-Sensitive Immune Boosting Benefits of Summer
  34. Class #310 - Using Bread Makers and Milling Whole Grains
  35. Class #309 - Get Excited and Get It Done
  36. Class #308 - Terminal Cancer Cure Part 2: How I Did It With An Anti-Cancer Diet
  37. Class #307 - Terminal Cancer Cure Part 1: Diagnosis Decisions
  38. Class #306 - A Deep Pantry Saves Us Money & Time While Improving Food Quality
  39. Class #305 - Protective Sprouts
  40. Class #304 - Personal Weight Loss Consultation
  41. Class #303 - ProtectiveDiet.com Tutorial
  42. Class #302 - Lifeline Recipe Good & Bad Actions Produce Results
  43. Class #301 – Kids’ Spaghetti Pasta-Bake Casserole and Demonstration featuring Melt and Bake Cheeze
  44. Class #300 | Okara Pie Crust Demonstration with a Happy Thanksgiving Pep Talk
  45. Class #299 | Making Organic Soymilk & Yogurt
  46. Class #298 | Stress Elimination Challenge
  47. Class #297 - Fall Harvest and Winter Food Storage
  48. Class #296 | Incorporating Dried Herbs for Flavor & Protection Incorporating Dried Herbs for Flavor and Protection and Tips to Resolve Binge Eating Cycles
  49. Class #295 | 48-Hour Fast: Day Two
  50. Class #294 | 48-Hour Fast: Day One Support
  51. Class #293 | 48-Hour Fast: Plan & Prep Guide
  52. Class #292 | Travel - Manifest - Peach Buckle
  53. Class #291 | July Garden Tour : Learn as we GROW with community support
  54. Class #290 | Fitness Support: High-Energy Fuel, Build Muscle, & Get Shredded Fast
  55. Class #289 | You Are Not a Victim of Osteoporosis - It's Reversible & Preventable
  56. Class #288 – Socializing & PD Living – a “This Is How We Do It” live broadcast
  57. Class #287 | Achieving A Pro Mindset
  58. Class #286 - Our New Workplace for Wellness
  59. Class #285 Protective Kimchi 101
  60. Class #284 – House Hunting Travel Meals & a Personal Jump Start with Bill
  61. Class #283 - Melt & Bake Cheeze Pro Tips
  62. Class #282 | Become Vanilla Rich with Bean Saving Bonus Batches
  63. Class #281 | Making Perfect Yogurt and Including Soy On An Anti-Angiogenic Diet to Prevent Cancer
  64. Class #280 | Corn Crisps, PD Success, & The 50/50 Plate Practice
  65. Class #279 | Nutty Butter & The Noodle Bowl
  66. Class #278 | Winter 2020 - Fresh Produce Restock and Enjoying Indian Food
  67. Class #277 Holiday Special – Gingerbread Cookies & Sugar-Free Royal Icing
  68. Class #276 Mastering PD Cooking Techniques featuring Plant-Based Stroganoff
  69. Class #275 Thanksgiving Preparation Tips & Eliminating Social Media Conflict
  70. Class #274 - Road Trip Travel
  71. Class #273 - Mexican Sweet Corn Cakes, Red Lentil Chili & Apple Pie Filling
  72. Class #272 - Allergies and the Microbiome
  73. Class #271 - You Can’t Outrun an Unhealthy Diet
  74. Class #270 - Protective Diet Pro Tips
  75. Class #269 - Getting Comfortable Enjoying Delicious Food
  76. Free Class #268 – Mind Games: Self Awareness & Celebrating Success
  77. Class #267 – Finger Salad, Chips & Dip for Dinner featuring Refrigerator Tacos
  78. Class #266 - Homemade Tortillas & Pro Tips for Perfect Chips
  79. Class #265 - What's Your Food Mood
  80. Class #264 – Two Years Day Fasting on a Protective Diet
  81. Class #263 – Bag of Questions
  82. Class #262 - Rebuilding Our Immune System is our Social Responsibility
  83. Class #261 - Eliminate Produce Waste & Shopping Trips
  84. Free Class #260 - Day One On a Protective Diet
  85. Class #259 - Oil-Free Garlic Naan in my Workplace for Wellness
  86. Class #258 - Pandemic Pantry
  87. Class #257 – How the Gut Microbiota Influences Our Behavior & Controls Our Wellbeing
  88. Class #256 – Cornflakes & Cholesterol
  89. Class #255 – Baking Bread & Following Through on a Protective Diet
  90. Class #254 - Taquitos & Living In the Moment to Reduce Stress
  91. Class #253 – Benefits of Nutritional Yeast and Making Cheez-It Crackers
  92. Class #252 - Making MoJos - New Year New You
  93. PD-Ed Class #251 - Nice Cream Sandwiches & Building a Strong Immune System
  94. Class #250 – Instant Vanilla Extract
  95. Class #249 – Paralyzed By Stress
  96. Class #248 – Self Awareness Training – Not Hungry, but I’m Eating
  97. Class #247 – Intro to Indian
  98. Class #246 – The Instant Pot Advantage: Pro Tips, Tricks & Accessories
  99. Class #245 – Promoting Autophagy While We Eat, Sleep And Play
  100. Class #244 – Back To The Basics 2019
  101. Class #243 – Health Benefits of Spicy Food
  102. Class #242 – Tips From The Pros Weekend
  103. Class #241 – Increase Protective Lycopene with Fermented Salsa
  104. Class #240 – All Natural Beauty
  105. Class #239 – Tweak Your Physique
  106. Class #238 – Protective Beverages
  107. Class #237 – What I Eat In A Day Spring 2019
  108. Class #236 – Weeknight Setup SUS
  109. Class #235 – The Benefits of Sulforaphane & Co-Cooking Egg Rolls
  110. Class #234 – Know Your Fast Five
  111. Class #233 – Biology of Burning Body Fat
  112. Class #232 – Fermentation Techniques & Tools Part 3 – Probiotic Pickles
  113. Class #231 – Enjoying Fermented Food featuring The Pro Bowl
  114. Class #230 – Fermentation Techniques & Tools Part 2 – Dry Brining & Blending Fermented Hot Sauce
  115. Class #229 – Fermentation Techniques & Tools Part 1 – Water Brining
  116. Class #228 - Benefits of Fermented Food
  117. Class #227 - Navigating ProtectiveDiet.com
  118. Class #226 - New Year/New You
  119. Class #225 - Dementia Defense
  120. Class #224 – Sweet Action Rituals & Routines for a Better Life Experience
  121. Class #223 – Call To Action
  122. Class #222 – Pep Talk with Mexican Pizza Shortcut Techniques
  123. Class #221 – Day Fast and Feast
  124. Class #220 | Day Fast & Feast Guide
  125. Class #219 - Day Fasting on a Plant Based Diet
  126. Class #218 - The Hideous Truth of Opioid Addiction
  127. Class #217 - Baby Jack Ribs BBQ or Baked
  128. Class #216 – I Lost My Way
  129. Class #215 – Glamping On A Protective Diet
  130. Class #214 – In Flight Travel Meal Made Easy
  131. Class #213 – Healthiest Summer Kick-off Challenge
  132. Class #212 - Fat Reception Review & Cheezecake Workplace For Wellness Demonstration
  133. Class #211 - Weighing the Risks of Cancer Screening
  134. Class #210 - Easy Bake Loaf Bread
  135. Class #209 - Soup for One
  136. Class #208 - Workplace for Wellness - Pressure Cooked Frittata
  137. Class # 207 - The Need To Feed
  138. Class #206 - Tea Ritual & Spices for Protection
  139. Class #205 - Celebrating Spring With Carrot Cake Frosting Techniques - Workplace For Wellness Demonstration
  140. Class # 204 - Body Management & Understanding Cancer
  141. Size 22 to a Size 2
  142. Class #203 - Workplace For Wellness - Glazed Cinnamon Rolls
  143. Class #202 - PD Progress Challenge & Favorite Fries Cooking Technique
  144. Class #201 - Kitchen Peptalk
  145. Class #200 - Stop The Snacks Challenge
  146. Class #199 - Organic Co-Op Shopping Tour
  147. Class #198 - Grocery Store Restock
  148. Class #197 - Costco Run
  149. Class #196 - International Market Tour
  150. Class #195 - Navigating Holiday Dinners
  151. Class #194 - Co-Cooking Cherry Cheeze Danish
  152. Class #193 - Co-Cooking A Taste of Thanksgiving
  153. Class #192 - Co-Cooking Sauerkraut
  154. Class #191 - Healthy Halloween Treats & Co-Cooking Cinnamon Swirled Sweet Potato Bread
  155. Class #190 - Cancer & Angiogenesis Inhibitors
  156. Class #189 - Co-Cooking Egg-less Omelet
  157. Class #188 - Co-Cooking Apple Fritter Cake
  158. Class #187 - The PD Groove
  159. Class #186 - Co-cooking Flatbread Pizza
  160. Class #185 - Picnic with Julie Marie
  161. Class #184 - Dinner Party with Julie Marie
  162. Class #183 - Batch Cooking Can Stall Weight Loss
  163. Class #182 - A Summer Day Eating PD
  164. Class #181 - Keep It Out & Keep It Off
  165. Class #180 - Co-cooking Italian "Sausage" and Sweet Peppers
  166. Class #179 - Weekend of Wellness
  167. Class #178 - All Natural Cleaning
  168. Class #177 - Annual Halftime Checkin
  169. Class #176 - PD Picnic Packing
  170. Class #175 - Mastering Oil-free Grilled Pizza
  171. Class #174 - Downsizing Daily Salads
  172. Class #173 - Fat-Free Salad Dressing 101
  173. Class #172 - Falafel Party & Protective Spices
  174. Class #171 - The Burden Of Thin
  175. Class #170 - Slimming Down With Biscuits & Gravy
  176. Class #169 - Cutting Ripe Jackfruit & Cultural Adventure At International Markets
  177. Class #168 - Making Quick-Mix Pizza
  178. Class #167 - Opiods Causing More Pain Than Surgery
  179. Class #166 - A Winter Day Eating PD
  180. Class #165 - Rolling Sushi & Gimbop
  181. Class #164 - Eliminate, Heal and Achieve Optimal Health
  182. Class #163 - Handicapping The Binge
  183. Class #162 - Emergency Hospital Prep
  184. Class #161 - Tips For Limiting Stress In Challenging Times
  185. Class #160 - Feeling Anxious About Greens
  186. Class #159 - Sweet Action Saturday
  187. Class #158 - Be The Boss Of Your Body
  188. Class #157 - Preparing To Be Away
  189. Class #156 - Calendar of Achievements
  190. Class #155 - Cancer Prevention & Regression on a Protective Diet
  191. Class #154 – Daily Application
  192. Class #153 - Essential Oil Basics: Topical Applications, Oral Dosing & Diffusing
  193. Class 152 - Packing Travel Meals, Taking PD to the Party, Healthy Makeup & Hair Loss
  194. Class #151 - Hosting House Guests Protective Diet Style
  195. Class #150 - Complimentary Video Coaching Hour
  196. Class 149 - Video Coaching Hour
  197. Class #148 - Sulforaphane Protection: Sprouting, Chopping & Maximizing Protection On A Protective Diet
  198. Class #147 - Pressure Cooker Stir Fry
  199. Class #146 - Video Coaching Hour
  200. Class #145 - Cutting Food Costs & Improving Food Quality
  201. Class #144 - Mastering Mindful Eating Part 2: Following Through
  202. Class #143 - Mastering Mindful Eating Part 1: 21 Meal Challenge
  203. Class #142 - Video Coaching Hour
  204. Waking Up In America radio interview
  205. Class #141 - Maintaining A Healthy Weight & Vitality
  206. Class #140 - Video Coaching Hour
  207. Class #139 - Satisfying Salads - Building a Salad with Flavor, Texture and Nutrition
  208. Class #138 – Oil-Free Grilling Techniques Part 3 - Potatoes and Beets
  209. Class #137 – Oil-Free Grilling Techniques Part 2 Pizza 101 Grilled & Baked
  210. Class #136 - Oil-Free Grilling Techniques Part 1
  211. Class #135 - Packing a PD Picnic or Water Park Tailgate
  212. Class #134 - Tea Party Sipping on Liquid Antioxidants
  213. Class #133 - Spices and Aromatic Herbs
  214. Class #132 - Making Cutlets
  215. Class 131 - Video Coaching Hour #1
  216. Class #130 - Yogurt & Notzzarella Cheeze
  217. Class #129 - Daily Actions to Eliminate Stress
  218. Class #128 - Vitamins, Sunscreen and How They Work
  219. Class #127 – Kitchen Tools – Efficiency & Fun
  220. Class #126 - Cancer: The Protective Diet Advantage
  221. Class #125 - Kitchen Tools - Beginner Essentials
  222. Class #124 - Pick a Positive Proactive Partner
  223. Class #123 - Set It & Forget It Meals
  224. Class #122 - Freedom To Succeed
  225. Class #121 - Enjoying Cruciferous Vegetables
  226. Class #120 - Seven Steps to Overcoming Self Doubt
  227. Class #119 - Chili Cook-Off on Game-Day
  228. Class #118 - SUS - Set-Up For Success
  229. Class #117 - Fresh Restock
  230. Class #116 - Becoming A Plant-Based Chef/No Experience Necessary
  231. Class #115 - Rice Dishes From Around the World
  232. Class #114 - Kicking off the New Year
  233. Class #113 - Authentic Salsa
  234. Class #112 - Daily Spa Rituals
  235. Class #111 - Coffee and Diet Soda
  236. Class #110 - PD Holiday Mock-Tail Party
  237. Class #109 - Protection For Our Planet
  238. Class #108 - Whole Food Detox and Taste-bud Reprogram
  239. Class #107 - ProtectiveDiet.com User Guide
  240. Class #106 - Holiday Stress
  241. Class #105 - Commitment Class Kick Off
  242. Class #104 - KP Duty
  243. Class #103 - Learn Tips From A Minimalist
  244. Class #102 - Planning For Success
  245. Class #101 - Soup Month
  246. Class #100 - Eating A Diet In Perfect Balance
  247. Class #099 - Visualize Optimal Health
  248. Class #098 - Set Up Sunday
  249. Class #097 - 21 Meals to PD Mastery
  250. Class #096 - Kitchen Set-Up for Efficiency
  251. Class #095 - Back to school lunch packing Protective Diet Style
  252. Class #094 - Getting Back On Track
  253. Class #093 - Micro Goals
  254. Class #092 - Food Anxiety
  255. Class #091 - Transitioning to a Plant-Based Household
  256. Class #090 - Pizza Party
  257. Class #089 - Goal Setting
  258. Class #088 - Summer Holidays Protective Diet Style
  259. Class #087 - Pantry Par Stocking System
  260. Class #086 - Sugar In Health Food Camouflage
  261. Class #085 - Simplicity & Meal Satisfaction
  262. Class #084 - Steps for Replacing Self Judgement with Appreciation and Love
  263. Class #083 - Sip on this
  264. Class #082 - Mastering Label Reading & Understanding Food Additives
  265. Class #081 - Your Body's Sweet Spot
  266. Class #080 - Shift from Deprivation to Privilege
  267. Class #079 - Dining Out Protective Diet Style
  268. Class #078 - Checkup Follow up visit
  269. Class #077 - Spectacular Salads - PD salad prep 101
  270. Class #076 - The Three Phases Of Recovery & Following Through
  271. Class #075 - Spring Cleaning
  272. Class #074 - Oven Tips and Tricks
  273. Class #073 - Super Tasters and Taste Bud Evolution
  274. Class #072 - The PD-Practice Check-Up
  275. Class #071 - The power of the imagination
  276. Class #070 - Eliminating Doubt
  277. Class #069 - Entertaining with a Protective Diet Style Dinner Party
  278. Class #068 - Beans, Beans, Beans
  279. Class #067 - The Practice Of Gratitude
  280. Class #066 - Checking Into Your Healthy Life
  281. Class #065 - Kitchen Spa
  282. Class #064 - Secure Your Own Mask First
  283. Class #063 - Stove Top Tips & Tricks
  284. Class #062 - New Year! New Resolution
  285. Class #061 - Enjoying Your Journey to Goal
  286. Class #060 - Simple Meal Planning
  287. Class #059 - Encouraging and Coaching
  288. Class #058 - Improving Knife Skills
  289. Class #057 - Optimal Outlook
  290. Class #056 - Protective Diet & The Holidays
  291. Class #055 - Traveling Protective Diet Style
  292. Class #054 - Excuses Are Just Excuses
  293. Class #053 - Garlic Party
  294. Class #052 - Microwave...Yea or Nay
  295. Class #051 - We're Talking Tofu
  296. Class #050 - Let’s Talk & Cook Potatoes
  297. Class #048 - Greens and their importance in a Protective Diet
  298. Class #047 - Chopping, dicing, slicing and shredding
  299. Class #046 - Type I & Type II Diabetes
  300. Class #045 - Weight loss average on a Protective Diet
  301. Class #044 - Fundamentals
  302. Class #043 - Are some grains better than others?
  303. Class #042 - Protection For Human Health, The Animals & Planet Earth
  304. Class #041 - Veggie Gardens, Growing Potted Herbs or Sprouting
  305. Class #040 - Recipes for Success
  306. Class #039 - Lunch Packing
  307. Class #038 - Cooking with Kids
  308. Class #037 - Sleeping Like A Rock
  309. Class #036 - Nuts
  310. Class #035 - Search Box Dinners & Meals Without Planning
  311. Class #035 - Search Box Dinners & Meals Without Planning
  312. Class #034 – Stocking Your Kitchen For Efficiency and Savings Part 3 – Refrigerator and Freezer Staples
  313. Class #033 - Stocking Your Kitchen For Efficiency and Savings Part 2 - Spices, Vinegars, Extracts and More
  314. Class #032 - Stocking Your Kitchen For Efficiency and Savings Part 1 – Pantry Staples
  315. Class #031 - Indigestion and Digestive Issues
  316. Class #030 - Workouts and Weight Loss
  317. Class #029 - Why am I sick?
  318. Class #028 - Inner Child Frame of Mind
  319. Class #027 - Being Challenged By Diet Trends
  320. Class #026 - Outdated recommendations in the Health Care System
  321. Class #024 - Food Obsessions
  322. Bonus - Grocery Store Tour of Costco
  323. Class #025 - Accepting and Loving The New Healthy You
  324. Class #023 - Remembering the Reasons You Began this Journey to Optimal Health
  325. Class #022 - All On or All Off, Starving or Bingeing, Perfection or Disaster
  326. Class #021 - Emotional Eating
  327. Class #020 - Food Additives & Code Names
  328. Class #019 - Kitchen Tools
  329. Class #018 - Raw vs. Cooked
  330. Class #017 - How to travel on a Protective Diet
  331. Class #016 - Inflammatory Disease - Acidic & Alkaline Foods
  332. Class #015 - GMOs & Non-Organics
  333. Class #014 - Acknowledging Your Achievements
  334. Class #013 - Pressure Cooking, Slow Cooking, Batch Cooking & Freezing
  335. Class #012 - How To Identify and Eliminate Emotional Eating
  336. Class #011 - Pantry Staples & Refridgerator Stocking
  337. Class #010 - Greens Discussion
  338. Class #009 - Alcoholic Beverages
  339. Class #008 - Understanding Cholesterol
  340. Class #007 - Understanding the Endothelium
  341. Class #006 - Taste bud reprogramming and eliminating food cravings
  342. Class #005 - Vitamin supplementation
  343. Class #004 - Lead By Example & Walk The Walk
  344. Class #003 - Protein sources & ideal amounts
  345. Class #002 - Identify true hunger, food cravings and emotional eating
  346. Class #001 - Starting a Protective Diet
Lesson 4 of 346
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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