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How to Make Homemade Potato Milk

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.

 

Hi, I’m Bridget!

 

Welcome to our Bridgets Healthy Kitchen (BHK) blog. Enjoy reading my shared insights into the world of nutrition and health science. If you want to look and feel amazing again, take up my 28 Day Boost Camp Challenge.

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