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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
Is this the Potatoe Cheese recipe? and if so do I drain the “cheese off ” and serve the potatoes? or keep everything together and serve as you mentioned in the video! I am excited to try this one because starch is a problem for me:)
Sarah,
Do you eat these potatoes cold or do you have a different way you like to eat them? Do you ever add any toppings or use them in another dish? Thanks!
I’ve never been able to get my husband and pregnant daughter to try any of the fermented foods I’ve made or bought. I made the potatos and I LOVE them. Do you think I could add them to potato dishes such as potato salad in order to sneak them into my families diet???
You’d be surprised how often I can sneak traditional foods into my families diet!
Yes, of course! What a creative idea! Glad you are enjoying the recipe. ๐
Ok, round two. 24 hours after making they were fine. At 6 hours before the 48 hour mark, I was going to have some with lunch and about half is covered with a faint fuzz. I'm chalking this one up to non-organic russets on sale. I do think there is a reason why a 10 pound bag of potatoes is only $2…
Hi Sarah!
Can you use ANY probiotic dairy? Could I for example use sour cream?
Hi Janetlynda, you can warm them but don't warm them to the point where they are hot (above 118F) else you will destroy the enzymes/probiotics.
Sarah, After you have made these fermented potatoes – how do you serve them? Can you HEAT the potatoes and cover them with butter and gravy? Or because of the 'ferments' do you have to eat them cold?
I am interested in hearing a taste review from any of the visitors to the site who have made the potatoes.. Thanks so much!
Hi K,
I made a comment above that the leaving the skins on would be a mold risk. Try it again without the skins. I've never gotten mold with peeled potatoes.
Maybe you can help with troubleshooting? I made mine and let it "brew" for 48 hours. I took off the cloth and my potatoes were grayish on top and fuzzy. I'm assuming it's mold and wondering what I might have done wrong? I kept the skins on the potatoes and used russets.
I stand corrected- a local Amish natural foods store DOES have Seven Stars yogurt! They also have the plain of our local grassfed VAT yogurt. They're cash only, so I have to work it into our budget, but I can definitely get it. Even better, a lady I met there told me where to get Jersey raw milk- and it's the farm that already makes the raw cheese that I buy at the Amish store. Total score today!