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Recipe for fermented potatoes made with your favorite type of white potatoes that is an enzyme and probiotic-rich side dish that adds healthy resistant starch to the diet.
Is there anything quite as satisfying as mashed potatoes with dinner? I just love all forms of potatoes โ baked, fried, mashed, even boiled! This article gives you a delicious recipe plus video demo for making fermented potatoes to add to your potato making repertoire.
Hands down, this is the favorite fermented foods recipe on this blog that folks email me to rave about!
Why would you want to make cultured potatoes in the first place? Because, unfortunately, the starch in potatoes is really not all that easy to digest for many folks. Especially these days with so many people suffering from digestive complaints of all kinds, starch can be a real painย โ literally! Potatoes are also nightshade vegetables, and fermenting them can help ease the issue of eating them for people who are sensitive.
The problem is with the starch molecule itself. Each starch molecule is comprised of hundreds of mono sugars connected in long, branch-like strands.
It takes much digestive work to break down the starch molecule and, as a result, much of it goes undigested in most cases. For those with an imbalanced gut, the undigested starch is the perfect food for pathogens and they grow and produce toxins that cause a variety of unpleasant symptoms in susceptible individuals.
Easy to Digest Fermented Potatoes
If you enjoy potatoes but find that they trigger digestive or autoimmune symptoms, it might be worth it for you to try your hand at fermented potatoes. I prefer Yukon Gold as it seems to make the tastiest dish! Red or purple potatoes are also amazing.
If you are coming off the GAPS, AIP or SCD diets and reintroducing resistant starchย to your diet after a period of gut healing, fermented potatoes would be a great first step.
While resistant starch is reduced during cooking, the bonds reform when the potatoes are cooled and these โnew resistant starchesโ remain even if the dish is reheated before eating! (1)
We like this dish in our home to simply add that probiotic element to a meal of primarily cooked foods. Adding enzyme-rich, live food to your meals is nothing short of miraculous for boosting immunity and improving nutrient absorption.
If youโve been wanting to make a fermented dish at home for the first time, this would be an easy and delicious one to start with!
The video demonstration included with the recipe below shows how to make probiotic potatoes using the Nourishing Traditions method. If you are not eating white potatoes, feel free to substitute sweet potatoes instead.
Dairy-free? Try this fermented sweet potatoes recipe that uses sauerkraut juice instead of yogurt.
Fermented Potatoes Recipe
This recipe for fermented potatoes is an enzyme and probiotic-rich side dish that adds resistant starch that is more easily digested and shown to reduce belly fat.
Ingredients
- 4 cups white potatoes preferably organic
- 2 cups whole milk yogurt plain, preferably organic
- 1 Tbl sea salt
Instructions
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Peel the potatoes. This greatly reduces the chances of fermentation mold. Bake or boil potatoes and then mash them in a large glass bowl. Do not microwave.
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With a handheld mixer or food processor, blend well with yogurt and sea salt once the potatoes are warm and no longer hot.
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Cover with a clean, cotton cloth and secure with a rubber band. Leave the covered bowl on the counter for 2 days and then refrigerate. They will last about a month.
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Serve with steak as an enzyme-rich side dish or with any meal where potatoes work well.
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You may reheat cultured potatoes on the stove before serving, but take care not to warm them too much or enzymes and probiotics will be lost. Keep below 118 ยฐF/ 48 ยฐC.
Recipe Video
Oh, I just LOVE hash browns fried up in coconut oil!!!
Yum! This looks amazing. I love, love, love potatoes. I eat them every day. But I never thought to ferment them! That's something I'll have to try. Right now I'm on a hashbrowns-fried-in-coconut-oil streak, but this might persuade me to try something new…
Thanks Sarah! I've never heard of that brand before, but I'll look for it. There's a local company that uses VAT pasteurized grassfed Jersey milk that's amazing, but I haven't seen plain from them yet, so I've been using Stonyfield. If I can find better, I'll grab it!
I just tried this as well. Sounded so fascinating, I couldn't resist. I had an organic potato that was new to me…. called Natural Beauty. It says sweet on the little label but it is the color of the gold yukons. I made it with kefir as that is what I had. I am now waiting for the "brewing" process to complete but licking the beaters was a tasty experience.
Thanks for the unique recipe.
Hi Jean, be careful of the sweet potatoes if you are on gaps. Even if fermented, they may cause a flare up of symptoms unless you are healing really well. If they cause a problem, be sure to re-eliminate them and wait until you come off GAPS to try them again.
By the way Whole Health Source did a 3 part article on potatoes and Stephen concluded that potatoes should be preferably peeled before eating because of the glucoalkaloids being mostly in the skin.
Just whipped up a batch right now. I left the skins on so we'll see how it goes. They look just like homestyle mashed potatoes. Thanks for sharing the recipe!
Hi sarah
I went to the store and bought sweet potatos to try the fermented recipe. We have not been eating them because of gaps diet so this is a great new idea for us to try for some variety! I just love this blog, you are so imaginative!
Thanks so much!
Jean
Hi Wordvixen, 2 cups of plain store yogurt would be fine. Try to find Seven Stars brand at the healthfood store – this is the best store bought brand to be had.
Since I don't make raw yogurt, do you think I could use a cup of store bought yogurt and a cup of raw milk? Or even just two cups of store bought yogurt?