Here are three simple recipes designed to maximise resistant starch content at home:

1. Chilled Potato Salad with Mustard & Herbs

(High in RS3)

Ingredients:

500g waxy potatoes (Charlotte or Jersey Royals work well) 2 tbsp olive oil 1 tbsp apple cider vinegar or lemon juice 1 tsp Dijon mustard Salt & pepper to taste Fresh herbs (parsley, chives, dill)

Instructions:

Boil the potatoes in salted water until tender. Drain and cool quickly, then refrigerate for 12 hours. Slice or cube the cold potatoes. Whisk oil, vinegar, mustard, salt, and pepper together. Toss with potatoes and herbs. Serve cold or gently reheated.

2. Overnight Oats (No Cook, RS3 + RS2 if adding raw starch)

Ingredients:

50g rolled oats (not instant) 120ml milk or plant milk 1 tbsp chia seeds or flaxseed Optional: 1 tsp raw potato starch or green banana flour (for RS2) Toppings: berries, yoghurt, nut butter

Instructions:

Mix oats, milk, and seeds in a jar or bowl. Stir in raw starch if using (don’t cook!). Refrigerate overnight (8–12 hours). Top with fruit or yoghurt in the morning. Eat cold.

3. Cold Rice Salad with Veggies & Lime

(High in RS3)

Ingredients:

200g basmati or long grain rice 1 tbsp olive oil Juice of ½ lime 1 spring onion, sliced ½ red pepper, diced ½ cucumber, diced Fresh coriander or mint

Instructions:

Cook the rice, then rinse under cold water to cool. Refrigerate for 12 hours. Combine rice with chopped veg and herbs. Toss with lime juice, olive oil, and season to taste. Serve cold.