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.
Potato starch! Starch is the predominant carbohydrate in potatoes (McGill et al., 2013) and contain amylose and amylopectin. Because of the high amylose content, potato starch is resistant to the action of amylase and amylolytic enzymes and thus behave as resistant starch (8) (meaning it is resistant to digestion, behaving more like a fiber). Now don’t go freaking out..breath.. this is a GOOD THING and I will tell you why. Resistant starches that enters the large intestine is fermented to produce short-chain fatty acids which act as a prebiotic to promote the growth of beneficial bacteria (Higgins et al., 2004) and crowd out the bad bacteria (Kennan et al., 2015). To maintain a healthy colony of beneficial bacteria, you need to ‘feed’ and nourish these bacteria. Luckily some primary food are fiber, and starch that resists small intestine digestion..aka potatoes! Additionally, for individulas who have small intestine bacteria overgrowth (SIBO) or are trying to heal intestinal permeability, it is vital to minimize fermentation in the small intestines. Can you guess where this is going…where can’t resistant starches ferment!! So long story short..resistant starches raise the good bacteria and help lower the bad bacteria helping to heal and support intestinal health (Filippo et al., Flint et al., 2012)!
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–Filippoa C , Cavalieria D , Paolab M , Ramazzottic M , Poulletd JB, Massartd S , Collinib S, Pieraccinie G, and Lionettib P. (2010) Impact of diet in shaping gut microbiota revealed by a comparative study in children from Europe and rural Africa. PNAS, 107(33) 14691–14696
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Crispy bakes french fries
Resturant quality crispy fries without all that oil and batter.
We love to make these as a snack or along side a burger or in a buddah bowl
- 5 russett potato
- 2 yams or sweet potatoes
- 2 tbs salt
- 2 tbs garlic powder
- 1 tbs paprika
- 1 tbs cumin powder
- (optional) 1 tbs olive oil, you can easily omit this and cook with a tad of water or boil the sliced potatoes first until slightly soft
- Preheat oven to 350 degrees
- Wash the potatoes. Sliced the potatoes lengthwise so you have 4-5 slices per potato. Then cut those slices into sticks about a 1/2 inch thick. Repeat for all potatoes. if not using oil you can throw the fries into some boiling water for about 5 minutes.
- In a large mixing bowl add all the fries and all the spices and oil, mixing well
- Add fries to a baking sheet and place into oven. Try not to layer the fries. Best pan to use is a cast iron baking pan!
- Cook for about 15-20 minutes then turn the heat up to 400 degrees. Cook another 5 minutes, flip if possible, turn the heat to 425 and cook until crispy. You can also turn the heat up for the last 2 minutes to really crisp them up. Just watch the time!!