By: Lisa McDowell, MS, RD, CSSD
Enjoying delicious potatoes in honor of National French Fry Day does not have to harm your health. In place of traditional fast-food French fries, try one of these delicious substitutes. The typical take-out bag of fries averages over 500 calories, 25-30 grams of fat, with over 5 grams from saturated fat and over 500 mg of salt. Healthier, homemade fries are easier than you think with these techniques.
Baking your fries instead of deep-fat frying is an instant healthy makeover. But instead of coating with oil try using a whisked egg white or vegetable broth instead. This substitution will cut the calories in half.
Watch out for the ketchup! As tasty as ketchup may be, it contains lots of sugar and salt. Look for organic ketchup with no added sugar, high-fructose corn syrup or salt.
You can also substitute traditional potatoes for sweet potatoes, parsnips, rutabagas, turnips and carrots. They all have a similar texture and a better nutrition profile. Give this awesome recipe a try and enjoy the delicious caramelized flavor from roasting the sweet potatoes. They are also full of beta carotene, B vitamins, fiber, potassium, and phosphorus. You can use the white, orange or purple varieties.
2 large sweet potatoes, cut lengthwise in ½” wide by ¼” thick pieces
2 egg whites or ½ cup of vegetable broth
Celtic sea salt or other favorite seasoning to taste
Preheat oven to 425. Spread sweet potatoes on large baking sheet and drizzle with whisked egg white or vegetable broth. Shake seasonings across potatoes, and follow with a dusting of paprika. Toss by hand until they’re coated. Bake for 30-35 minutes, turning halfway through to ensure even cooking. They should be browning when done.