Quick, kid-friendly and easy to customize with nutrient-dense additions like gelatin and maca powder, smoothies make an easy snack or breakfast addition on busy days. This resistant starch smoothie recipe features vitamin C rich berries, prebiotics in the form of resistant starch, and other goodies. Now, you may be wondering…
What Is Resistant Starch?
Great question. You can find the long version here, but here’s the short version:
According to Dr. Amy Nett, “Prebiotics are indigestible carbohydrates, or at least indigestible to us, that reach the colon intact and selectively feed many strains of beneficial bacteria. Prebiotics are generally classified into three different types: non-starch polysaccharides (such as inulin and fructooligosaccharide), soluble fiber (including psyllium husk and acacia fibers), and resistant starch (RS). Each of these types of prebiotics feeds different species of gut bacteria, but among these, RS is emerging as uniquely beneficial.”
When beneficial bacteria feed on resistant starch, they produce short-chain fatty acids such as butyrate, which help to increase metabolism, decrease inflammation and improve stress resistance. (source)
Some sources of resistant starch are:
Bananas – Specifically ones that are not fully ripe. They should still have some green on them.
Potato starch – According to Dr. Nett, “Bob’s Red Mill Unmodified Potato Starch (NOT potato flour) is one of the best sources of RS with approximately eight grams of RS in one tablespoon. Potato starch is generally well tolerated even by those who react adversely to nightshades.”
She adds that “Plantain flour and green banana flour are also excellent sources of RS, and there may be benefit to including all three of these sources (specifically alternating your source of RS rather than relying on a single one).
These are relatively bland in flavor and can be added to cold or room temperature water, almond milk, or mixed into smoothies. But to maintain the benefits of RS, these should not be heated above 130 degrees.”
Now let’s take a look at some of the other ingredients:
Egg Yolks
As I mentioned in my post on making chocolate peppermint smoothies, egg yolks are sometimes referred to as ‘Nature’s Multivitamin.’ They contain vitamins A, E, D, B, K, and E as well as omega-3 fatty acids, choline and all nine essential amino acids. I personally feel comfortable consuming them raw as long as they come from healthy, pastured chickens, but you can boil them before adding them if you prefer. For more information on the safety of raw eggs, I recommend this article from Lauren Geertsen, NTP.
Gelatin
Gelatin is rich in amino acids such as glycine, which helps with detoxification and promotes good sleep. It also contains proline, which along with glycine supports collagen production. In addition, it’s also a good source of protein – about 6 grams per tablespoon. Like eggs and milk, the quality of the source is important, which is why I recommend buying gelatin obtained from grass-fed cows.
Another consideration is the “clump factor.” Regular gelatin tends to clump together when added to smoothies, but the cooked form – known as hydrolysate – does not. Great Lakes Gelatin produces hydrolysate gelatin from pastured cows that remains smooth even when stirred into cold liquids.
Coconut Milk / Coconut Oil
According to the BBC’s website, Good Food, “Coconuts contain significant amounts of fat, but unlike other nuts, they provide fat that is mostly in the form of medium chain saturated fatty acids (MCFAs) in particular, one called lauric acid.
Lauric acid is converted in the body into a highly beneficial compound called monolaurin, an antiviral and antibacterial that destroys a wide variety of disease causing organisms. It is therefore now thought that consumption of coconut milk may help protect the body from infections and viruses.”
Coconut milk also contains bone building phosphorous and soothing magnesium, making it one of my favorite kitchen ingredients.
Optional Additions
To boost the nutrient-value of your smoothie, try adding maca powder or probiotics. You could even add additional whole-food vitamin C like acerola powder.
Very Berry Superfood Smoothie
Equipment
Ingredients
- ½ cup frozen blackberries
- ¼ cup frozen raspberries
- ¼ cup frozen strawberries
- 3-4 inch slightly unripe banana
- ½ cup coconut milk (you can sub raw milk, almond milk, or kefir – how to make coconut milk from coconut cream)
- 1 ½ – 9 tsp gelatin hydrolysate
- 1-2 tbsp melted coconut oil (or melted pastured butter)
- 1-2 tsp raw honey (optional)
- 2-4 egg yolks (or more if desired – optional)
- potato starch (you can sub plantain flour or green banana flour – Optional, start with ¼ tsp and work up as you are able to. Too much causes bloating and gas.)
- coconut milk (sub milk/almond milk, kefir, water or ice cubes – as needed)
Instructions
- Add blackberries, raspberries, strawberries, banana, milk, and gelatin to blender. If desired, add optional egg yolks and additional supplements/add-ins.
- Turn blender on, remove cap from the blender lid, and pour in additional liquid/ice as needed. When the smoothie reaches your preferred consistency, add coconut oil/butter through the hole in a slow, steady stream and serve.
Nutrition
Looks delicious! I make something similar, minus the gelatin and optional add-in’s, regularly for breakfast.
I’ve read that Bob’s Red Mill is not organic though.
And have you read this: http://eatbeautiful.net/2014/12/22/what-are-resistant-starches-and-who-should-be-eating-which-ones/
That is the precise reason I linked to organic potato starch instead of Bob’s Red Mill.
I have read that article, and I have mixed feelings on it. While I agree with the principle, fresh plantains are not readily available in many places. Organic plantain and green banana powder can also be very hard to come by (I didn’t find any on Amazon at all), so for some potato starch may be the best option.
I just made this and it is thick and creamy and delicious. I didn’t have any RS on hand, so I just used 1/2 of a barely ripe banana. It’s my first time using a raw egg yolk. I think the coconut milk adds a certain sweetness. Thanks for sharing this recipe.
can I blend my homemade milk kefir with my organic bananna flour gor my. smoothie yes or no t.y
I wonder if you could just put in part of a cold potato (cooked and peeled) for the same benefits. Thoughts?
you can also use part of a raw potato pilled to get this fiber
Hello Heather, the recipe reads really well and like it would taste great. I do have one question though, what is the reason you are omitting the raw egg whites?
Raw egg whites contain avadin, which binds to biotin (a B vitamin) and prevents absorption. It is thought that consuming too many raw egg whites may actually contribute to biotin deficiency, so I prefer to consume eggs whites in their cooked form. (Cooking deactivates avadin.)
Love this!! We love plantain flour 🙂 Never had it in a smoothie need to try this.
Hi Heather,
I’m curious if you know anything about using the gelatin to thicken any liquid to a honey consistency. My two year daughter has a swallowing disorder that causes her to aspirate liquids. The only option the doctors/speech pathologist have given is to mix her liquids with a commercial thickener made with Xanthan Gum and preservatives or using Xanthan Gum in a blender and experiment until I find the correct thickness. There has to be something better out there. Currently I am trying to thicken smoothies by adding a lot of blueberries for pectin and either Chia or Flax seeds. She is too young to have a lot of Chia and there is no guarantee that the thickness is correct every time. I need to keep her safe from aspirating but Xanthan Gum is not a good solution.
Crabapples make a natural pectin that has been used in jams and jellies for hundreds of years…
BRMill Unmodified Potato Starch isn’t resistant starch according to the company which told me clearly. No. A high heat process is used in drying, and we don’t market it as resistant starch. But Anthony’s Unmodified PS IS resistant. It is marketed as such and resistant starch appears prominently on the front of the package. The word ‘unmodified’ doesn’t pertain to whether the product is resistant starch.
Hey Heather 🙂 can I substitute tiger nut flour for the potato starch?
Yes, you definitely can.
Good recipe only thing is its not 0Kcal or zero everything. This smoothie if taken as 1 serving is 709 calories with 101g cabs 25g fat and 45.5g protein and only 15g of fiber. The main issue I have is the 67g of sugars even though natural not healthy all at once.