Month One
Breakfast Recipes
Porridge with Greek or Kefir Yogurt & Blueberries
Ingredients
• 50 g rolled oats
• 200 ml oat / almond / semi-skimmed milk
• 1 tsp maple syrup or honey (optional)
• 50 g Greek or kefir yogurt
• 40 g blueberries
• ½ tsp flaxseed or chia seeds
How to Prepare
• Cook oats with milk on low heat for 5–7 minutes until soft.
• Cool and refrigerate for 4 hours or overnight to form resistant starch.
• Reheat gently or serve cold.
• Top with yogurt, blueberries, and seeds.
• Add a drizzle of maple syrup or honey if desired.
Banana-Oat Smoothie
Ingredients
• 1 cup milk, oat milk, or almond milk
• 1 tbsp nut butter (almond, peanut, or cashew)
• 1 large banana
• 5–6 ice cubes
• ¼ cup rolled oats
• ½ tsp vanilla extract
• ¼ scoop protein powder (optional)
• ½ tsp cinnamon
• Pinch of nutmeg
• 1 tbsp flaxseed
• 1 tbsp maple syrup (optional)
How to Prepare
• Add all ingredients to a high-speed blender.
• Blend on high until completely smooth.
• Serve immediately.
RS-1 Tip: To increase resistant starch, use a slightly green banana and pre-soaked oats (soak overnight in milk or water, then chill before blending). Cooling the oats forms RS-3 resistant starch.
Scrambled Egg, Spinach & Sourdough Toast
Ingredients
• 2 eggs
• 1 tsp olive oil or butter
• 1 handful fresh spinach
• 1 slice sourdough or wholegrain bread
• Pinch of salt and black pepper
• Optional: sprinkle of chives or parsley
How to Prepare
• Toast the sourdough bread, then let it cool completely and refrigerate for several hours or overnight to form resistant starch (RS-3). Reheat lightly before serving if preferred.
• Whisk eggs in a bowl with a small pinch of salt and pepper.
• Heat olive oil or butter in a non-stick pan over medium-low heat.
• Add the eggs and stir gently until softly scrambled.
• Add spinach in the final minute and allow it to wilt.
• Serve the scrambled eggs and spinach over the cooled or lightly reheated sourdough toast.
RS-1 Tip: Cooling the bread after toasting allows retrograded resistant starch (RS-3) to develop.
Rice Porridge with Berries & Flax or Chia Seeds
Ingredients
• ½ cup cooked white or brown rice (preferably cooled overnight)
• 1 cup milk, oat milk, or almond milk
• ½ cup mixed berries (fresh or frozen)
• 1 tbsp ground flaxseed or chia seeds
• 1 tsp maple syrup or honey (optional)
• ¼ tsp cinnamon
How to Prepare
• Use rice that has been cooked, cooled completely, and refrigerated overnight — this forms resistant starch (RS-3).
• Add the cooled rice and milk to a small saucepan and warm gently over low-medium heat.
• Stir in cinnamon and flaxseed or chia seeds.
• Simmer for 5–8 minutes, stirring occasionally, until thick and creamy.
• Top with berries and drizzle with maple syrup or honey if desired.
RS-1 Tip: Cooling rice after cooking allows resistant starch (RS-3) to form. You can reheat it gently without losing the benefits.
Scrambled Tofu, Spinach & Sourdough Toast
Ingredients
• ½ block firm tofu, drained and crumbled
• 1 tsp olive oil or avocado oil
• ½ cup fresh spinach, chopped
• ¼ tsp turmeric
• 1 tbsp nutritional yeast (optional, for flavour and B vitamins)
• Salt and pepper to taste
• 1 slice sourdough bread (preferably cooked and cooled before toasting for resistant starch)
How to Prepare
• Heat olive oil in a non-stick pan over medium heat.
• Add crumbled tofu and sauté for 2–3 minutes until heated through.
• Stir in turmeric, nutritional yeast, salt, and pepper.
• Add spinach and cook for another 1–2 minutes until wilted.
• Toast the sourdough bread — ideally use bread that has been baked, cooled, and then toasted to retain resistant starch.
• Serve the tofu scramble on top of the toast and enjoy warm.
RS-1 Tip: Cooling and then toasting sourdough bread increases its resistant starch content (RS-3).
Egg Muffins with Spinach, Peppers & Bacon
Ingredients
• 6 large eggs
• 2 rashers lean bacon, cooked and chopped
• ½ cup spinach, finely chopped
• ½ red pepper, diced
• 2 tbsp grated cheese (optional)
• Salt and pepper to taste
• Olive oil spray or a little olive oil for greasing
How to Prepare
• Preheat oven to 180°C (350°F).
• Lightly grease a muffin tin with olive oil.
• In a large bowl, whisk eggs with salt and pepper.
• Add chopped bacon, spinach, and peppers; mix well.
• Pour mixture evenly into the muffin cups and top with cheese if desired.
• Bake for 18–20 minutes or until set and golden.
• Allow to cool completely before storing — cooling helps form resistant starch in the vegetables and bacon.
• Store in the fridge and reheat as needed.
RS-1 Tip: Cooling the muffins before eating helps resistant starch (RS-3)
