Fermented Fries

I often think of potatoes and sweet potatoes as comfort food. Alas, I can’t seem to tolerate them without spiking my blood sugar for hours or experiencing bloating soon after eating them. This makes me sad. So I stopped eating them or did so rarely since I prefer feeling well.But there are times when a girl just needs some good ole taters. Since I am obsessed with fermenting, and already ferment almost anything, I decided to look into how traditional cultures prepared tubers. And it turns out that past generations were pretty clever. They usually soaked and fermented grains, vegetables, starches, etc…not only as a way of preserving them but also since it made them easier to digest. Voila! Thus the journey to soak and ferment potatoes began. The upside of soaking and fermenting at the same time is that the starches/sugars that are released are now food for the beneficial bacteria and yeast to eat. So now you have these powerful probiotics working to neutralize anti-nutrients, make the nutrients (vitamins and minerals) more bioavailable and lend a little tang to your dish all with this easy step. Another benefit of soaking potatoes is the reduction or almost elimination of acrylamide. Acrylamide, is a chemical formed when foods high in starch are fried or cooked at high heat, such as baking or roasting. This is known as the Maillard reaction and is what lends the brown color and a specific flavor to roasted, fried and baked foods. Acrylamides may contribute to cancer in animals and may have health risks for people. And another huge plus is that it’s almost impossible to burn your taters after you ferment them. This is a great gift to some of us who may on occasion get distracted while cooking. Using a true anaerobic vessel to ferment your potatoes or sweet potatoes provides the ideal environment for the health promoting lactic acid bacteria to break down the starches and sugars. This method will lead to decrease acrylamides by 84%. If you want to essentially eliminate (98%) them, than use the Caldwell's broad-spectrum starter. (Caldwell’s vegetable starter is the only one available that is made from organic veggies).


  • Potatoes sweet, red or yams
  • salt I prefer Himalayan
  • filtered water
  • Fat bacon, lard, coconut oil or ghee
  • Caldwell starter optional


  1. Cut potatoes into thick or thin fries (or slice/quarter).
  2. Add this to the Probiotic Jar with a 3.5% salt brine. Close the lid and add water to the airlock. Caldwell starter: Each Caldwell packet is adequate for 4.5 pounds of food. For 3 pounds of potatoes, use 1/2 a packet in a 3.5% brine. Dissolve the starter in some water, and then add to the brine.
  3. Ferment for 24 to 48 hours away from direct light. A shorter ferment time is needed as more surface area of the potato is exposed (shredded will be much shorter than 4
  4. Drain your potatoes.
  5. Toss the potatoes with your favorite fat (bacon grease, duck, lard or coconut oil) and favorite herbs and/or spices.
  6. Bake at 350°F for 35-45 minutes, depending on the thickness of your potatoes.

Recipe Notes

If using whey or the Body Ecology starter (a narrow-spectrum starter—similar to what is used by the food industry based in dairy bacteria) are less than 50%. I’m including a recipe for fermented fries, but you can also ferment potatoes to be used for mashed, roasted quarters, or for making pancakes. Be creative! Keep in mind that the more surface area that is exposed, the higher amount of starch can be released. You can ferment whole potatoes but I recommend making sticks our chopping them into quarters.I find that digestive wise, red potatoes, yams and sweet potatoes tend to be the best options for those with sensitive digestion or blood sugar regulation issues. And of course, I always recommend serving these with lots of good fat (duck fat, lard, ghee or coconut oil are all good options).

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