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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
Hi! Thanks for sharing this recipe! Can you make this recipe with any kind of potato?
Hi! This is a great way to ferment potatoes. I am compiling a few different ways to ferment potatoes and posting on my website. Would you mind if I suggest this recipe and link to your page?
~Candace
Can I use my homemade Greek yogart in this recipe?
What! How cool is this! I had no idea, I will be sharing your recipe with our followers. Just in time for Thanksgiving.
I have some questions:
1. How do the fermented potatoes taste compared to regular ones?
2. Is the only problem with reheating the potatoes the loss of the probiotics? It wouldn’t affect the carbohydrate count, would it?
Thank you.
Where do the enzymes come from in this enzyme rich side dish? Not from the potatoes, I think, as they have been boiled?
the kefir
I am making this thinking it will lower the carbs. When done i want to bake it for twice baked potato recipe. I know it will hurt the probiotics, which we get in other drinks thru kefir…but will it still have the low carb count after baking (re-cooking)?
Hi! I am trying to make fermented potato mash now. It has been fermenting for a 24+ hours. To my big surprise when I opened the lid to check on things there was a strong smell of a chemical? I thought it was acetone, but not sure. I have found nothing on the web about that. Do you recognize this. I took a spoon and stirred. Took some mash smelled and tasted. Then it tasted only like slightly soured potato mash and smell was ok. But it was the built up gas in the jar that smelled weird. I wonder if it has anything to do with acrylamide content in potatoes or if I was just making acetone (obviously one can make acetone and butyl-something from potato according from google).
I was just wondering if I can use whey from cheese making instead of yogurt.
No, this whey doesn’t work as it has been heated.
Starches are actually one of the easiest to digest. Digestion of starches actually begins in the mouth. There’s an enzyme called amylase, which breaks down starch into sugars. Amylase gets secreted into the mouth and the small intestine.
Not true … which is why starches are excluded on the GAPS Diet while the gut is being rebuild to heal/seal the gut wall.