Why Resistance Starch and Butyrate are important to staying healthy
Resistance starch has had lots of attention of late and rightly so. Resistance starch is starch from food that does not get digested in the upper gastrointestinal tract (small intestine) it skips digestion and makes its way to the large intestine where it is broken down by resistant bacteria and then fermented providing good bacteria for the gut micro biome. A good micro biome boosts our immune system and prevents us from catching diseases including cancer and also protects us from getting type 2 diabetes.
On average it is recommended by the Australian National Reference Values that we eat 15 to 20 grams of resistance starch a day. Legumes and whole grains, nuts and seeds contain resistance starch, as do potatoes, corn and green bananas. When foods are cooked the resistance starch is depleted, however recent research is showing that when food high in resistance starch is cooked then cooled down the resistance starch forms again. So foods like cold pasta salad or potato salad or salads with legumes all provide resistance starch.
Rather than calculating everything you eat to see if you are getting that 15 to 20 grams of resistance starch daily you can be assured if you are eating a plant based diet that includes whole grains, legumes, nuts and seeds on a daily basis you will be consuming enough resistance starch.
And the new buzz word on the block is butyrate. People have been sharing with me lately that they have to eat butter or ghee as that is the only way they can get butyrate. This is not at all true. Butyrate is definitely needed to keep those nasty diseases away like cancer, diabetes type 2 and to keep your immune system tip top. Butyrate is produced in the intestinal and colonic lumen. Dietary fibre is fermented by the bacteria producing butyrate which keeps inflammation away.
By adding whole grains, fruit and vegetables as well as prebiotic foods like onions, garlic, leeks, artichokes, green bananas, oats, dandelion and chicory root to your diet and sticking to a plant based diet you are sure to be making butyrate.
The recipe this week is full of good prebiotic food and resistant starch. Next week I will be back on Tuesday with lots of Christmas ideas just in time for you to get your shopping list ready for the festivities.
Spaghetti Salad with Artichokes and Green Veg
Ingredients
Left over cooked pasta of any type
½ bunch asparagus steamed
½ bunch broccoli steamed
1 jar marinated artichokes
2 cloves garlic minced
1 leek sliced thinly
2 tomatoes or a handful of cherry tomatoes cut into bite size pieces
3 big handfuls of spinach
Splash olive oil
Pepita and Cashew Sprinkle
½ cup toasted pepitas
½ cup cashews
¼ cup nutritional yeast
1 tsp garlic powder
½ tsp salt
Sriracha Dressing
1 tbsp green or red Sriracha sauce (email me if you want a recipe for this)
2 tbsp olive oil
2 tbsp lemon juice
1 tsp maple syrup
Salt and pepper
Method
- For the Dressing add all ingredients to a jar. Screw on lid and shake.
- For Sprinkle, add ingredients to a food processor and process until fine.
- Place a splash of olive oil in a frying pan and sautée the leeks and garlic until tender then add the spinach.
- Mix the cold pasta, steamed veg and cooked leeks etc., chopped artichokes and tomatoes in a bowl and then serve with dressing and sprinkle.
# If you make this recipe please share on facebook or instagram to #veetsvegancookingschool
Start 2022 Off Well
Would you like to start 2022 off nutritionally well?
Would you like to feel confident with your meal planning and cooking, understanding that what you choose to eat will meet all the dietary requirements you need in order to live a healthy life?
Would you like to feel relaxed knowing that what you plan to eat each day has all the nutrients, vitamins and minerals to keep your body in tip top condition?
I have a VIP package for those wanting to start 2022 well
VIP Package
Includes
- a food analysis or 1 cooking session (online or in person)
Plus
- 4 menu planning or cooking sessions (online or in person)
- All recipes for menu planning and all recipes for cooking sessions
- Nutrient, mineral and vitamin food lists
- National Reference Values of Suggested Intake of all vitamins, minerals and nutrients
- If in person, cooking classes include take home food and will be 1 hour in duration (if cooking class is online they don’t include food but will be 1 hour and 20 minutes in duration)
- Menu planning sessions include easy recipes for you to follow
- Menu planning sessions include us doing an online session and finding meal ideas that inspire you to cook them and also ones that you know you will enjoy eating. Then I provide those recipes for you.
Your Investment
VIP package costs $1200. If paid for before the 31st December you get the early bird price of $1080
3 Day Vegan Foundation Cooking Course
I can’t wait to share this with you in our new home.
A reminder that there is an early bird price if paid for before the 31st December
Price & Dates
Dates 2022
25th to 27th January – waiting list only
3rd to 5th February – 2 spaces left
10th to 12th March – 3 spaces left
24th to 26th march – 3 spaces left
7th to 9th April – 2 space left
26th to 28th April (course includes a trip to the market) 2 spaces left
2nd to 4th June – 4 spaces left
Price
3 Day Course Price
2022 = $1086 includes 10% gst
Pay before 31st December 2021 & you will get the old price of $1006.50. If you book with a partner you can share the resources and receive $250 off your partner’s ticket.
What Ayla says about the 3 day Vegan Foundation Cooking Course
I have just completed Veets 3 Day Foundation course (after wanting to do it and thinking about it for over a year!) and it was absolutely amazing, being everything I expected it to be and more! There is no time wasted on this course, the 3 days are packed full of information from cooking methods, to health and nutritional benefits, to efficiency in the kitchen, and more!
All of this with our hearts centred and the reminder of being mindful in our practice and our purchases in the kitchen. Veet does an excellent job in delivering value for money in this course, she offers you her heart and soul full of knowledge and delivers it all with an abundance of love and intention. I am so grateful to have the opportunity to learn with Veet and that she decided to open such a well-intentioned school here in Australia and I cannot wait to go back for the next modules to learn even more!
I plan to continue with modules 2-5 for the further benefits I know they will provide. Highly recommend this course to anyone thinking about it! Thank you so much Veet for your time, energy, shared knowledge and ultimately wholesome and great experience.
3 Day Foundation Course
In-Person
Duration 3 Days
Cost $1,006.50
In this 3 day course, we will cover the fundamentals in vegan cooking and nutrition. The class is hands on and you will immerse yourself in three full days of vegan organic cuisine.
