Have you heard of resistant starch? I’ve heard about it on various sites around the web, including on Chris Kresser’s site. From what I understand the basic premise is that resistant starch is a prebiotic. It is able to survive through the stomach and small intestine and finally ends up in your colon where it feeds the bacteria in your gut. Having something to eat makes your gut bacteria happy, which should, in theory, make your body happy.
I can’t speak to any of that, but I found it interesting that the sources for this type of starch are in foods such as plantains, unripe bananas, and cooked and cooled potatoes, rice, and beans. I like all of those foods so I’m happy to have an excuse to make extra rice and an easier-to-digest pot of beans and save them for an easy meal later.
Something good for me that makes my life easier? Why in the world not?!
So, I make this Rice and Bean Salad pretty often, ya know, to fulfill my quotient of resistant starch. I also eat green bananas from time to time as well, but green bananas does not a tasty, filling salad for six make.
Rice and Bean Salad
For the Salad
- 4 cups prepared jasmine rice that has been cooled
- 3 cups prepared black beans that have been cooled (or bean variety of choice)
- 1 medium onion, diced
- 2 large heirloom tomatoes, diced
- 2 oz grass-fed cheddar cheese, diced (where to buy raw, grass-fed cheddar)
For the Dressing
- 1 large very ripe avocado
- 4 Tablespoons apple cider vinegar or lime juice
- 4 Tablespoons extra virgin olive oil (yours is probably fake; where to buy real olive oil)
- 1 1/4 teaspoons sea salt, more to taste
- 1/4 teaspoon ground cayenne, or 1/2 teaspoon for spicier
- 1/2 teaspoon dried Mexican oregano
- Combine all salad ingredients in a large bowl. In a separate, smaller bowl, mash the avocado very well. Add the vinegar, olive oil, salt, cayenne, and Mexican oregano. Mix together with a fork until evenly combined.
- Pour the dressing into the salad bowl and mix well with a wooden spoon until combined.
- Serve with lime wedges as a simple lunch.