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Healthy Home Economist / Archives / Videos / Fermented Potatoes Recipe (+ VIDEO)

Fermented Potatoes Recipe (+ VIDEO)

by Sarah Pope / Affiliate Links ✔

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  • Easy to Digest Fermented Potatoes
  • Fermented Potatoes Recipe

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.

fermented potatoes in a bowl with butter

Is there anything quite as satisfying as mashed potatoes with dinner? I just love all forms of potatoes – 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 pain  – 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 starch 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 “new resistant starches” 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 you’ve 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 (+ VIDEO)
4.89 from 9 votes
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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.

Course Side Dish
Cuisine American
Keyword fermented, probiotic
Prep Time 30 minutes
Fermentation time 2 days
Total Time 2 days 30 minutes
Servings 8
Calories 105 kcal
Author Sarah Pope

Ingredients

  • 4 cups white potatoes preferably organic
  • 2 cups whole milk yogurt plain, preferably organic
  • 1 Tbl sea salt

Instructions

  1. 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.

  2. With a handheld mixer or food processor, blend well with yogurt and sea salt once the potatoes are warm and no longer hot.

  3. 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.

  4. Serve with steak as an enzyme-rich side dish or with any meal where potatoes work well.

  5. 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 °F/ 48 °C.

Recipe Video

Nutrition Facts
Fermented Potatoes Recipe
Amount Per Serving (0.5 cup)
Calories 105 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1.25g6%
Monounsaturated Fat 0.5g
Cholesterol 8mg3%
Sodium 654mg27%
Potassium 351mg10%
Carbohydrates 18g6%
Fiber 1.4g6%
Protein 3.5g7%
Vitamin A 67IU1%
Calcium 80mg8%
* Percent Daily Values are based on a 2000 calorie diet.
probiotic fermented red potatoes in a wooden bowl
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Category: Fermented Foods, Fermented Side Recipes, Gluten Free Recipes, Vegetarian Recipes, Videos
Sarah Pope

Sarah Pope MGA has been a Health and Nutrition Educator since 2002. She is a summa cum laude graduate in Economics from Furman University and holds a Master’s degree from the University of Pennsylvania.

She is the author of three books: the bestseller Get Your Fats Straight, Traditional Remedies for Modern Families, and Living Green in an Artificial World.

Her four eBooks Good Diet…Bad Diet, Real Food Fermentation, Ketonomics, and Ancestrally Inspired Dairy-Free Recipes are available for complimentary download via Healthy Home Plus.

Her mission is dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. She is a sought after lecturer around the world for conferences, summits, and podcasts.

Sarah was awarded Activist of the Year in 2010 at the International Wise Traditions Conference, subsequently serving on the Board of Directors of the nutrition nonprofit the Weston A. Price Foundation for seven years.

Her work has been covered by numerous independent and major media including USA Today, ABC, and NBC among many others.

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Reader Interactions

Comments (125)

  1. John Steed

    Dec 13, 2022 at 9:41 am

    I have to agree with Christine Rademacher. They turned out way too sour. Not too different from sauerkraut, but not what you’d expect from potatoes. Possibly it would taste better if the amount of yogurt in the recipe was cut in half, but doubt that I will experiment further with this one. It does bring a favorable yeasty scent into the room as it sits on the counter for 2 days. I have lost some weight while eating it, and I was eating a lot, just to get through it, not because I liked it. I made a double recipe. So maybe it would be good for weight loss.

    Reply
    • John Steed

      Dec 14, 2022 at 2:10 am

      This is an addendum to my previous posting. I went to put the potatoes into the refrigerator, and was shocked to see a lawn of white hyphae covering the potatoes. Admittedly it sat on the counter at room temperature closer to 52 hours, rather than the prescribed 48. Also, rather than a clean towel, I had a glass lid covering the potatoes. I had been eating on it within 10 hours of making my unfortunate discovery.

    • Sarah Pope

      Dec 14, 2022 at 9:45 am

      With all due respect, if you don’t follow the recipe, cover with a glass lid instead of a cloth which will over-ferment it, and then ferment too long on top of that and get kahm yeast on it so it tastes too sour, please don’t complain!

  2. lema

    Sep 3, 2022 at 12:32 pm

    5 stars
    Hi! Thanks for the information. I am a beginner cook so I don’t know much about cooking. Please enlighten me. I was taught not to leave yogurt or food in general unrefrigerated. If you leave the yogurt with potato mixture on the counter for 2 days, it won’t go bad? Also can you tell me exactly what type of yogurt and pink himalayan salt you used (ex. brand name, product label, grocery store, etc), so I can buy the same one? Thanks!

    Reply
    • Sarah Pope

      Sep 3, 2022 at 3:51 pm

      The yogurt contains live probiotics which is what ferments the food and protects it from pathogens. Links to suggested brands are in the ingredients section of the recipe.

  3. Lex V

    Jan 27, 2022 at 6:36 pm

    5 stars
    Made this with fermented pickle juice from a recent ferment. Made it totally dairy free. No issues. Fermented like crazy. Thanks for the idea!

    Reply
  4. Chris

    Oct 14, 2021 at 11:48 am

    5 stars
    Wondering if you pressure can red potatoes will they be healthy to eat? Thank you

    Reply
    • Sarah Pope MGA

      Oct 14, 2021 at 12:39 pm

      Canning process eliminates the benefits of fermentation.

  5. Christine Rademacher

    Sep 9, 2021 at 8:01 am

    I made these using organic potatoes (skinless), raw Jersey milk yogurt, & Real Salt. They were terrible, so sour I had to discard them. What went went wrong?
    I have been fermenting for years with good results. I want to make a half batch soon, but I hope this batch turns out well. Do you think the raw yogurt could have been the problem?

    Reply
    • Sarah Pope MGA

      Sep 9, 2021 at 8:59 am

      I don’t know what might be the problem. They aren’t that sour when I make them.

  6. M D

    Sep 1, 2021 at 3:58 am

    Could another nut yogurt or kefir such as macadamia be used?

    Reply
    • Sarah Pope MGA

      Sep 1, 2021 at 9:19 am

      Nut yogurts cannot be used. Dairy kefir can be used, but the flavor of the fermented potatoes would be quite strong I think.

  7. M D

    Sep 1, 2021 at 3:57 am

    Do you have to use that much salt? Will the potatoes go bad if you use less?
    What is the minimum amount of salt that has to be used?

    Reply
  8. Audrey

    Aug 10, 2021 at 12:36 am

    Hi Sarah,
    Can some water be added to thin it out BEFORE leaving it out to ferment?

    Reply
  9. Maritza Castello

    Nov 20, 2020 at 8:46 pm

    Can I do this with winter squash?Those have been a little harder for me.

    Reply
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