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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Resturant quality crispy fries without all that oil and batter.