Fries can be made from many different types of vegetables and fruits. Follow these simple recipes with basic steps for a healthy snack or a side dish to a main meal. Children and adults can both enjoy these recipes without any guilt of unwanted fat.
Sweet Potato Fries Recipe
According to World’s Healthiest Foods, sweet potatoes are full of vitamin A, vitamin C, magnesium, copper, dietary fiber, iron, and potassium. This alone makes them a good choice for making homemade french fries. Below are two recipes for making sweet potato fries.
4 sweet potatoes
1/4 cup olive or canola oil
salt, to taste
Cut sweet potatoes length-wise into 1/4 inch strips. Sweet potatoes are harder to cut than regular potatoes. One trick to cutting sweet potatoes easily is to cut them in half and cook them in the oven at 425 degrees for approximately 30 minutes, let cool, and then cut into strips. Of coarse, using a french fry cutter or an slicer can also help. The slicer will make sweet potato chips instead of fries. Both are delicious.
Pre-heat oven to 425 degrees. Coat a baking sheet with raised edges with non-stick cooking spray. Pour oil into a medium sized bowl. Toss sweet potato strips into oil and lay on cookie sheet in a single layer. Add salt. Bake for 30 minutes or until golden brown. Turn fries once during cooking. An alternative to salty fries is to sprinkle the sweet potato strips with a mixture of cinnamon and sugar before baking. Use organic ingredients, if possible.
Pumpkin Recipe for Fries
This pumpkin recipe is fun any time of year, but seems to taste better in the fall. Would it be because pumpkin is associated with fall? With this recipe the pumpkin needs to be peeled, but doesn’t have to be. Gather the ingredients below and let’s get cookin’.
2 small pie pumpkins
1/4 cup canola oil, olive oil can also be used
pumpkin pie spice
sugar, to taste
salt and pepper, to taste
No, we are not going to use the pumpkin pie spice and the salt and pepper together. Remove the stem from the pumpkin and cut them in half. Next, cut it into quarters. Then, cut it into eights. Finally, cut them into 1/4 inch strips.
Using two pans lined with parchment paper, lay half the pumpkin strips on one pan and the other half on the other pan. Drizzle oil over pumpkin strips in both pans. In the first pan, use salt and pepper to taste. In the second pan, sprinkle pumpkin pie spice and sugar to taste. Bake at 450 degrees for about 45 minutes or until golden brown. Turn once during baking.
French Fry Recipe
Wash 6 russet potatoes. Use a french fry cutter to slice the potatoes. Lay fries in a large pan (single layer) that has been sprayed with non-stick cooking spray. Drizzle olive oil over fries and salt to taste. Bake at 450 degrees for about 30 minutes or until golden brown. Instead of salt and pepper, try seasoning salt. Enjoy!
Try different sizes of fries. These same recipes can be used when cutting the vegetable into strips, rounds, chips, chunks, and so on. Test them all until you find your favorite.
“Sweet Potatoes: What’s New and Beneficial About Sweet Potatoes”, WHFoods.org