Resistant Starch Recipes

Here are some Resistant Starch Recipes that taste good and help you to feel full while losing weight. The first recipe uses naturally sourced resistant starch while the other recipes simply add hi maize flour into the ingredients.

No-Dairy Rice Pudding

Combine rice milk with next 3 ingredients in a non-stick soup pot. Stir together until it comes to a boil then reduce heat to medium low and pour in the brown rice. Cover and cook for about 60 minutes until most of the milk is absorbed. Stir occasionally, about every 15 minutes. IN the meantime, preheat the oven to 325 degrees Fahrenheit. Spray an 8.5 inch wide ceramic casserole dish lightly with fat free butter spray. Stir the egg whites, raisins and nutmeg into the rice mixture. Once combined, pour all of it into the casserole dish and bake for 30 minutes until the pudding is set. Serve warm or cover and put in the refrigerator to chill. Garnish top with ground cinnamon & maraschino cherry.

Fruit and Yogurt Muffins

from the King Arthur Flour website

Batter
1 cup (8 ounces) lemon, vanilla, or other fruit-flavored yogurt, regular or low-fat (not nonfat)
1/4 cup (2 ounces) milk
2/3 cup (4 5/8 ounces) sugar
1/4 cup (1/2 stick, 2 ounces) butter, melted
3/4 cup (3 to 4 ounces) chopped dried fruit; apricots, cherries, raisins, pineapple, or the dried fruit of your choice
2 large eggs
1 1/2 cups (6 1/4 ounces) King Arthur Unbleached All-Purpose Flour
3/4 cup (3 ounces) Hi-maize® Natural Fiber*
2 1/2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon baking soda

Topping
1/4 cup (1 ounce) King Arthur Unbleached All-Purpose Flour
1/4 cup (1 3/4 ounces) sugar
1/2 cup barley flakes or old-fashioned rolled oats
1/2 teaspoon ground cinnamon
3 tablespoons (1 1/2 ounces) softened butter

*Substitute all-purpose flour, if desired.

Preheat the oven to 400°F. Lightly grease and flour the wells of a muffin pan, or line the pan with paper or silicone liners, and grease the liners.

Whisk together the yogurt, milk, sugar, melted butter, dried fruit, and eggs. In a separate bowl, whisk together the flour, Hi-maize®, baking powder, salt, and baking soda. Make a well in the middle of the dry ingredients, pour in the wet ingredients, and stir just till blended. Spoon the batter into the prepared muffin cups, filling each about 2/3 full.

Combine the topping ingredients, mixing till well combined. Sprinkle a generous tablespoon of topping over each muffin.

Bake the muffins for 16 to 18 minutes, until they’re lightly browned. Remove them from the oven, and after a few minutes transfer them to a rack to cool. Yield: 12 muffins.

Hawaiian Pizza

from the King Arthur Flour website

Crust

* 3 cups Sir Lancelot High-Gluten Flour*
* 3/4 cup Hi-maize Natural Fiber*
* 1 tablespoon + 1 teaspoon Pizza Dough Flavor, optional but tasty
* 1 teaspoon instant yeast
* 1 1/4 teaspoons salt
* 2 tablespoons olive oil
* 1 1/2 cups lukewarm water, enough to make a soft, smooth dough
* *Hi-maize gives the crust an extra-crisp bottom; if you don’t have it, use a total of 3 3/4 cups high-gluten flour.

Topping

* 1 fresh pineapple, peeled, cored, and cut into cubes, 4 to 5 cups; or two 20-ounce cans pineapple chunks, well drained
* 1 pound unsliced ham, cut into cubes or chunks
* 2 cups tomato or pizza sauce
* 2 to 4 cups shredded cheese; mozzarella, or your favorite combination
* 2 tablespoons olive oil

Directions

1) To make the dough: Mix and knead together all of the dough ingredients, by hand, mixer, or bread machine, till you’ve created a soft, smooth dough.

2) Allow the dough to rise, covered, for 1 hour. Use immediately, or refrigerate for up to 24 hours; this will heighten the crust’s flavor.

3) Remove the dough from the refrigerator, and divide it in half.

4) Lightly grease two 12″ to 14″ round pizza pans; or a couple of baking sheets; or a couple of pieces of parchment (if you’re going to bake on a stone).

5) Shape each piece of dough into a 10″ to 14″ disk (thick crust vs. thin crust), and place in the prepared pans.

6) Cover with lightly greased plastic wrap, and let rise for 1 to 2 hours, till the crust is as puffy as you like. While the crust is rising, prepare the filling. And, towards the end of the rising time, preheat the oven to 425°F.

7) Lightly grease a frying pan or skillet, and sauté the pineapple till lightly browned. Remove the pineapple, and sauté the ham. While this step isn’t strictly necessary, it intensifies the flavors, and helps keep the pizza from getting soggy from pineapple juice.

To prepare the pizzas: Bake the pizza crusts, without toppings, for about 12 minutes, till they’re set but not browned.

9) Remove from the oven, and spread with tomato sauce. Layer with the pineapple and ham, then sprinkle with cheese.

10) Return pizzas to the oven, and bake for an additional 12 to 16 minutes, till the crusts are brown and the cheese is melted and barely beginning to brown.

11) Remove from the oven, and transfer to a rack. Slice and serve ASAP.

Yield: 2 pizzas, about 16 slices.

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