Contrary to popular belief, white potatoes are loaded with nutritional value that can deliver notable health benefits.
They are an excellent source of vitamin B6 and a solid source of potassium, copper, vitamin C, manganese, phosphorus, niacin and fiber. They also have a variety of phytonutrients (plant-based nutrients) that provide antioxidant activity to fight free radicals in the body. Plus, white potatoes have protein!
The problem is that most potatoes in the Western diet are deep fried in the form of french fries or potato wedges. And even when they are baked, they typically end up drowned in butter, sour cream and other health-sabotaging toppings like processed bacon bits.
The good news is you can enjoy crispy and flavorful potatoes in the form of fries or wedges simply by baking them in your oven. No oil is required!
THE RECIPE
Ingredients:
This is one of those recipes that doesn’t have a “set” recipe. The amount of potatoes totally depends on how many people you’re serving. A good rule of thumb is to cut 1 large potato per person.
The seasoning for your fries also depends on the flavor profile you’re going for. Do you like spicy? Do you love garlic? Do you want a cheesy flavor? Do you like having herbs in the mix? Be creative and add seasonings and herbs to make the fries your own!
Here are my favorites:
- Cayenne pepper for a spicy kick.
- Nutritional yeast for a cheesy flavor. (Nutritional yeast is plant-based, dairy-free and loaded with nutritional value.)
- Garlic.
- Onion powder.
- Italian seasoning for a variety of herbs.
- Himalayan pink salt and black pepper.
Preparation:
- Preheat the oven to 435° F and line a large baking sheet with unbleached parchment paper.
- Cut the potatoes into fries or wedges. The thinner you cut them, the easier they’ll crisp up. I prefer to leave the skin on, because there’s a lot of nutrition in the skin. Just make sure the potatoes are fairly fresh and haven’t started growing sprouts and that the skin hasn’t started to turn green. If that’s the case, you’ll want to peel the skin off completely.
- Put the cut potatoes in a large mixing bowl and add your desired seasonings and herbs.
- Place the potatoes on the lined baking sheet and don’t let them touch. This will allow them to crisp up more effectively.
- Bake for about 40 minutes or until the fries have reached the desired level of crispiness.
- ENJOY!
The finished product is delicious, and the nutrition of the potatoes hasn’t been compromised with a bunch of oil or unhealthy toppings. I like to eat mine with organic ketchup that’s mixed with organic cayenne pepper for a spicy kick!
Cheers to enjoying oil-free fries that are healthful, crispy and delicious!
With love and gratitude,
Kandi
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