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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
I forgot to add the sea salt.Will they still ferment?I used raw yogurt.They have been sitting firvalmost a day so far.Thanks#
No, the fermentation will not take hold without the salt.
Is it possible to exchange the yogurt for kefir?
You can do this, but kefir is much more watery than yogurt. It is also more sour. I do not think it would work favorably with the rest of the ingredients.
Is the salt really necessary as you’ve boiled it in salt water?
Yes, the salt is necessary for the fermentation.
Hi there! Is there an alternative without milk? My son is coming off GAPS but has a horrible milk reaction. Even raw. Pls help????
You can try one of these options. https://www.thehealthyhomeeconomist.com/the-three-best-substitutes-for-a-child-allergic-to-milk/
I omitted all of the dairy and just used recent fermented pickle juice instead of the yogurt. Works perfectly fine. The dairy was not needed at all. Tastes of dill potatoes. YUM!
Did you use 2 cups of pickle juice? Or … mostly water and 2-3 Tbl of the juice?
Awesome idea!
i thought i would try to ferment them at 100 degrees like you do yogurt….is that Ok?
id love to know also if i can use raw curds or raw sourcream etc..sweet ๐ kindly thank u
So much for your EFFORTS Sarah ๐
I’m not sure that would work. Let us know if you try it!
Can you use raw apple cider vinegar instead?
I think that it would adversely affect the taste of the recipe, so I would not recommend it.
I love this recipe but my concern is the high amount of salt. Can it be reduced, I watch sodium levels and this is a concern. They turned it beautiful!
Yes, reduce the salt if you like. Know that the unrefined sea salt in this recipe is very healthy and not comparable to the refined sodium in processed foods that doctors warn people away from though!
How should they taste. I made them and they are bubbly and defiantly fermented tasting- is that how they should be? I did get the white yeast on top which I scooped off.
They taste like slightly fermented potatoes.
MAY I USE CURD INSTEAD OF YOGURT TO MAKE FERMENTED POTATO STARCH
Can sour cream be used as the starter?