How to Make Homemade Potato Milk

How to Make Homemade Potato Milk: A Creamy, Plant-Based Alternative

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes (plus cooling time)
Yield: 1 quart (4 cups)
Category: Beverage
Method: Blending
Cuisine: Vegan

Description

Discover how to make creamy, nutritious potato milk at home with this easy recipe. This budget-friendly, sustainable alternative to dairy and other plant-based milks is perfect for those following gluten-free, sugar-free, or vegan diets. Learn about the health benefits of potato milk and how to use it in your favorite recipes.

Ingredients

• 9 oz (255 g) raw potato, peeled and cut into even-sized chunks
• 4 cups (945 ml) filtered water, divided
• 1 pinch mineral salt
• 2 tbsp (30 ml) Pure as Inulin Powder

Instructions

1. In a medium pot, combine the potato chunks with 3 cups (710 ml) of water and a pinch of mineral salt. Bring to a boil over high heat.
2. Reduce heat to medium and simmer until the potatoes are tender but not mushy, about 10-20 minutes. Test with a fork for doneness.
3. Drain the potatoes, reserving the cooking water in a large measuring cup. Add enough fresh filtered water to the reserved cooking water to make 1 quart (945 ml) of liquid.
4. In a high-speed blender, combine the cooked potatoes, the 1 quart of liquid, and the inulin powder.
5. Blend on high speed for 3-5 minutes until the mixture is frothy, creamy, and very well blended.
6. Strain the milk through a cheesecloth, double-layered Chux cloth, or clean tea towel into a glass bottle or jar.
7. Refrigerate immediately and cool completely before using.
8. Store in the refrigerator for up to 1 week. Shake well before each use.

Notes

• Potato milk is a prebiotic-resistant starch, which helps feed friendly gut bacteria and may help lower blood glucose levels.
• This milk is 50% lower in calories than hot potatoes and has a lower glycemic index (GI) rating.
• Use potato milk as you would any other non-dairy milk in coffee, chai lattes, porridge, curry, and stews.
• While potato milk is a resistant starch, it’s still a carbohydrate and should be consumed in moderation.
• For those practicing intermittent fasting, note that potato milk will break a fast.

Nutrition

(Approximate values per 1 cup serving)

• Calories: 40
• Carbohydrates: 9g
• Protein: 1g
• Fat: 0g
• Fiber: 1g

Potato milk is naturally low in fat and protein. For a more balanced nutritional profile, consider fortifying with vitamins or combining with other nutrient-dense foods in your diet.

FAQs

1. Is potato milk good for you?Potato milk can be a healthy addition to a balanced diet. It’s low in calories and fat, and contains resistant starch which may have benefits for gut health and blood sugar control.
2. Can I use potato milk in baking?Yes, potato milk can be used as a substitute for dairy milk in many baking recipes. Its neutral flavor works well in both sweet and savory dishes.
3. Why add inulin powder to potato milk?Inulin is a prebiotic fiber that can help improve the milk’s texture and increase its nutritional benefits, particularly for gut health.
4. Is homemade potato milk cost-effective?Yes, making potato milk at home is generally very cost-effective compared to store-bought plant-based milks, as potatoes are usually inexpensive.
5. How does potato milk compare to other plant-based milks in terms of sustainability?Potato milk is considered one of the more sustainable options among plant-based milks, as potatoes require less water and land to grow compared to nuts or oats.