Potato cups: savory or sweet
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4.0
3 reviews
Good
Potato cups: savory or sweet
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These potato cups are a great for any occasion if you follow the Medical Medium protocol. They are glutenfree, grainfree, eggfree and dairyfree. You can make them completely fatfree. But for a bit crispier cups you need a bit of extra virgin olive oil. To combine with a savory or sweet filling.
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Ingredients
- 1 cup potatoes mashed
- 1 clove garlic or 2 when small
- 1 to 2 tbsp coconut flower sugar
- pumpkin spice or cardamon, ginger
- ⅓ cup Potato Starch
- 2 teaspoons Coconut aminos then no longer free from ferment
- cinnamon
- 1 to 2 tbsp lemon zest
- 1 tsp extra virgin olive oil in the dough
- 2 teaspoons onion powder
- Bourbon vanilla powder or extract
- or or orange zest
- or or water for fat and oilfree
- 1 tsp paprika powder
- 2 tablespoons extra virgin olive oil for shaping and to close cracks
- ½ teaspoons ground coriander seeds
- or or water for fat and oilfree
Instructions
- Peel the potatoes and cut into cubes. Steam for 25 minutes until soft.
- When the potatoes are almost done, preheat the oven to 390F or 200C. Prepare a muffin tin and place it up side down.
- Let cool for just an bit. Then mash and measure the cup (tightly packed). Put into a bowl.
- Add the chosen seasoning.
- Add the starch and knead. Preferably the dough is still a bit warm but not hot.
- Divide the dough into six even balls. Then wash your hands. Dry them, but they can stay a bit moist.
- Flatten each ball in your hand. Then cover a 'muffin bottom' with a bit of oil and put the dough on top. Fold it down gently. Don't mind a bit of cracking. We will come to that.
- Repeat 5 times.
- Put a little bit of oil in one hand and 'brush' with the fingers of your other hand around one of the cup. Knead gently to get rid of cracks.
- Repeat 5 times. If one of them is a bit rebellious and cracks too much, take if off and do that one over.
- Put in the oven for 20 minutes.
- Take out and let cool just a bit. The edges will be stuck a bit, but if you push gently from the edge up and all around it will come loose. The rest of the cup should loosen by itself because while baking they came up a bit from the tin.
- All the above steps can be prepared in advance. Just before serving put them in the oven again (again 390F or 200C), by themselves so without the tin.
Notes
- If you use zest: dep it dry otherwise your dough will be to wet. Or go a little easier on the maple syrup, oil or water.
Nutrition Information
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Calories
310kcal
(16%)
Carbohydrates
61g
(20%)
Protein
7g
(14%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Sodium
71mg
(3%)
Potassium
1092mg
(31%)
Fiber
9g
(36%)
Sugar
32g
(64%)
Vitamin A
492IU
(10%)
Vitamin C
12mg
(13%)
Calcium
68mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6cups
Amount Per Serving
Calories 310 kcal
% Daily Value*
| Calories | 310kcal | 16% |
| Carbohydrates | 61g | 20% |
| Protein | 7g | 14% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 71mg | 3% |
| Potassium | 1092mg | 23% |
| Fiber | 9g | 36% |
| Sugar | 32g | 64% |
| Vitamin A | 492IU | 10% |
| Vitamin C | 12mg | 13% |
| Calcium | 68mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.0
3 reviews
Good
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