Diet Tips:Potato Pancakes / Kartoffelpfannkuchen

Ingredients 1 kg Potatoes peeled and grated 6 eggs, lightly beaten 6 Tbsp Gluten free flour or your choice 2 tsp Salt 1½ Pepper ¾ cup cooking oil (of your choice)	Zutaten 1 kg Kartoffeln, geschält und gerieben 6 Eier, leicht geschlagen 6 EL. Glutenfreies Mehl (Mehl Ihrer Wahl) 2 TL Salz 1½ TL Pfeffer ¾ Tasse Speiseöl (nach Wahl)
Nutritional information: Energy: 763kJ or 182 cal Fat: 12g Protein: 3g Carbohydrate:16g Fibre: 1g	Nährwert Information: Energie: 763kJ oder 182 cal Fett: 12g Eiweiß: 3g Kohlenhydrate: 16g Ballaststoffe: 1g
Directions: Peel and grate 1 kg of potatoes. You can use the fine side of a handheld grater or a food processor. Combine the potato mixture with the eggs, gluten free flour, salt and pepper. Mix well. Heat 2 Tbsp. of oil in a large non-stick pan over a medium heat. Using a large serving spoon divide the mixture into 4 potato cakes and place in the pan. Press the potato cakes down to flatten a little. Cook the potato cakes on a medium heat until the potato cakes are golden brown. Flip the potato cakes to finish frying the over side until golden brown. Drain on paper towel and serve warm.	Schritte: Schälen 1 kg Kartoffeln und raspeln mit der feinen Seite der Haushaltsreibe oder mit der Küchenmaschine reiben. Die Eier, Mehl, Salz und Pfeffer unterrühren mit der Kartoffelmasse mischen. 2 El Öl in einer beschichteten großen Pfanne erhitzen. Jeweils 1 größen El Kartoffelteig nebeneinander in die Pfanne geben und etwas flach drücken. Die Kartoffelpfannkuchen bei mittlerer Hitze braten, bis die Unterseite goldbraun ist. Die Kartoffelpfannkuchen wenden und goldbraun fertigbraten. Lassen die Kartoffelpfannkuchen auf einem Papiertuch und dienen warm.

Diet Tips:Dietary Fibre Series - Resistant Starch

By Dr Jaci Barrett 

This is part 4 of our series on dietary fibre. This week we’re talking about resistant starch! 

What is resistant starch?

As suggested by the name, resistant starch is starch that escapes digestion by the small intestine. There are four types of resistant starch:

• RS1 is not accessible by digestive enzymes – sources include partially milled grains and legumes
• RS2 escapes digestion because of the nature of the food – sources include underripe bananas and high-amylose starches
• RS3 is produced when foods are cooked and then cooled – sources include bread, tortillas, cooked then cooled potatoes, rice and pasta
• RS4 is a chemically modified starch

What does resistant starch do in the gut?

Resistant starch and other types of fibre move through the gut to the large intestine where they act as food for the gut bacteria. Resistant starch acts as a prebiotic – see previous blog post in this series ---link. Fermentation of resistant starch releases beneficial short chain fatty acids which promote a healthy colon.

Resistant starch is slowly fermented in the large intestine. It differs from FODMAPs due to this slow fermentation rate. FODMAPs are rapidly fermented and result in rapid increases in intestinal gas which, in IBS, can induce symptoms of pain, bloating and discomfort. 

Resistant starch is slowly fermented over time. The gradual release of gas does not result in the same degree of gaseous distension and discomfort as with FODMAPs.

What are some good food sources?

Food sources of the different subtypes of resistant starch are listed above, but the following table outlines the amount of resistant starch per serve in foods with a green low FODMAP serve, so that you can seek out high resistant starch foods to include in your diet to improve bowel health.

Food	Resistant Starch (g)
Underripe banana, 1 medium	4.7
Rolled oats, 1/4 cup, uncooked	4.4
Oats, 1 cup, cooked	0.5
Lentils, 1/2 cup, cooked	3.4
Hi-maize resistant starch, 1 tablespoon	4.5

Reference: Murphy MM, Douglass JS, Birkett A. Resistant starch intakes in the United States. J Am Diet Assoc. 2008;108(1):67-78.

Diet Tips:Potato Salad with Green Beans and Mustard Vinaigrette

Recipe by Lyndal McNamara (Dietitian) 

Looking for ways to boost prebiotics in your diet without FODMAPs? Try this delicious potato salad! Cooking then cooling the potatoes overnight increases their resistant starch (prebiotic) content, keeping your gut bacteria happy without increasing IBS symptoms. 

With the festive season fast approaching, why not include this simple salad as a low FODMAP side on Christmas day! 

Ingredients: 
(Serves 4-6)

• 500g of new/baby potatoes

• 4 rashers lean bacon, sliced thinly

• 400g green beans

• 2 tbs chopped chives 

• 2 tbs chopped parsley

• 1 large handful of roasted walnuts

• 4 tbs garlic infused olive oil

• 2 tbs balsamic vinegar

• 1 tsp wholegrain mustard

• ½ tsp Dijon mustard

• 8 twists of black pepper

Methods: 

1. Slice potatoes in half or quarters (depending on size) and place in a large pot. Cover with cold water and bring to a boil. Turn down the heat to a slow boil and cook for 12 to 15 minutes - until fork tender. Drain and set aside to cool (ideally refrigerate overnight). 
2. Trim green bean ends and cut green beans in half.
3. Steam/boil green beans for 3-4 minutes until just tender. Drain and set aside to cool.
4. Cook bacon in a small frying pan until crisp. Drain on paper towel to remove any excess fat. 
5. Prepare vinaigrette by whisking together olive oil, balsamic vinegar, mustards and black pepper.
6. Finely slice chives and parsley and set aside.
7. In a large salad bowl combine potatoes, green beans, bacon, chives, parsley and walnuts. Dress salad with vinaigrette and toss to coat evenly. Refrigerate salad until ready to serve.

Nutrition Information/serve (serves 6): 

Energy	1005kJ
Protein	7.7g
Fat	16.5g
- Saturated fat	2.2g
Carbohydrates	13.7g
- Sugars	2.8g
Sodium	283mg
FODMAPs	Low

Vegetarian/vegan? 

• Swap bacon for extra low FODMAP vegetables like radish slices or baby spinach leaves 

Want extra protein? 

• Add a few hard boiled egg halves and/or an extra handful of walnuts to your salad