Who doesn’t love crispy french fries right!
I recently started actually making a variety of different flavors of french fries by using more then just russets potatoes. These are great for french fries because they are pretty firm and hold their shape well after baking. But for this batch I actually used yams and sweet potatoes and it turned out great…for me. My kids actually do not like these sweeter potatoes and that’s just fine because I can not get enough! More for me 😉
For these guys I used a tad of oil but it is very easy to make oil free potatoes. A great method is to boil or steam the fries (already cut pieces) in water for a few minutes before you bake it. I usually boil them for about 5-10 minutes depending on how thick I cut the fries. Then toss them with the spices of your choice and bake at 400 degrees until tender. I always broil them for 2 minutes at the end to give them that crispy crunch (for printable recipe scroll down..past health benefits section).
Potatoes.. these amazing tubers have so many great benefits for your health.
Potatoes contain biologically active phytochemicals such as Beta-carotene, polyphenols, ascorbic acid, tocopherol, alpha-lipoic acid, selenium and dietary ﬁber (Lachman et al., 2005). Some of the key nutrients include vitamin C, potassium, and dietary fiber (McGill et al., 2013). The bio-availability of the many beneficial compounds found in potatoes make them a powerful antioxidant, anti-diabetic, anti-inflammatory, and anticancer food that is both cheap and a great source of protein (for review read, Visvanathan et al., 2015, McGill et al., 2013).
**SIDE NOTE ON HIGH FAT DIETS: Research has also found that high fats diets will impair this beneficial fermentation process, while low fat diets (18%) having no determinant affect (Kennen et al., 2015, Delzenne et al., 2011). Luckily potatoes have a lower fat content when compared to rice or pasta which is a very appealing quality to many (Visvanathan et al., 2015). Despite it’s bad reputation in the obesity epidememic, the key to this health powerhouse is in it’s preparation. Deep fried french fries or bakes potato covered in cheese and sour cream is not going to help your waist line or your health! Check out this and other oil-free recipes to enjoy the health benefits these guys have to offer!
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Resturant quality crispy fries without all that oil and batter.