Sa­vor these health­ier fries

Sa­vor health­ier fries and gourmet dips

The Hamburg Area Item - - Front Page - By Emily Ryan For Dig­i­tal First Me­dia RECIPE COUR­TESY OF THE WILD­FLOWER CHEF

Adore fries, but ab­hor the fat? In honor of Na­tional French Fry Day, here’s the skinny on skinny fries, aka oven fries. Ditch the guilt and dig in!

“I’ve al­ways loved french fries,” said Shelly Hughes of Plant Based Foody in West Ch­ester. “The way I do it is a no- oil french fry.”

Her se­cret: “Boil them for 5 to 10 min­utes, so they’re not fully cooked, and then you can put them in the oven,” ex­plained the plant­based cooking teacher. “They dry out in the oven, so you get that crispy fla­vor with­out adding oil.”

She serves fries with a creamy cashew sour- cream dip­ping sauce that has “the same tex­ture as tra­di­tional sour cream.”

Pre­fer ketchup? Spice it up with cayenne and garam masala.

“It’s so easy to put to­gether, but adds ex­tra warmth and spice to reg­u­lar- old ketchup,” ac­cord­ing to Emily Scott of The Wild­flower Chef in West Ch­ester, who also likes a red pep­per sauce that’s “a play on tra­di­tional ketchup — made with clean ingredients and with no added su­gar.”

An­other op­tion: green sauce with jalapeños, cilantro, gar­lic and more.

“The green sauce is my fa­vorite be­cause it is creamy and rich with the fresh fla- vors of herbs and a nice gar­licky bite,” the per­sonal chef de­scribed. “The green sauce is awe­some on just about ev­ery­thing, not just fries!”

As for those fries, she tosses pota­toes with olive oil and roasts them to crispy per­fec­tion.

“Oven fries are health­ier than tra­di­tion­ally deep­fried ones, plus they are so much eas­ier to make at home be­cause they don’t make as big of a mess,” Scott noted.

And “left­over oven fries taste great made into a hash or mixed into a soup. The same can’t be said for the deep- fried ver­sion, which are usu­ally no good an hour af­ter they’re pre­pared.”

Roasted “No- Oil” Oven Fries INGREDIENTS

5medium- sized red pota­toes ( can sub­sti­tute other pota­toes) ½ tea­spoon onion pow­der ½ tea­spoon gar­lic pow­der ½ tea­spoon smoked pa­prika ½ tea­spoon salt ½ tea­spoon pep­per


Pre­heat oven to 420de­grees. Line a bak­ing sheet with parch­ment pa­per and set aside. Wash the pota­toes and cut in to wedges ( about ½ - inch wedges). Add pota­toes to a pot of water, bring to a boil and cook for 7min­utes. The water should be about 2inches above the pota­toes. The pota­toes are done when a lit­tle less than fork- ten­der. Drain the pota­toes and add back to pot. Add the rest of the ingredients and stir and coat the pota­toes. Trans­fer the pota­toes to the bak­ing sheet with parch­ment pa­per and spread evenly. Bake in the oven for about 20to 25 min­utes un­til crispy and brown on the out­side. Flip the pota­toes af­ter 15min­utes. Makes 4to 6serv­ings. RECIPE COUR­TESY OF PLANT BASED FOODY

Creamy Cashew Sour-Cream Dip­ping Sauce INGREDIENTS

1cup of raw cashews 1ta­ble­spoon fresh lemon juice ½ to ¾ cup of water ( or as needed) 1 ½ ta­ble­spoons ap­ple cider vine­gar ¼ tea­spoon sea salt ( or to taste) 2tea­spoons nu­tri­tional yeast 1pinch smoked pa­prika


Place the cashews into a bowl and cover with water. Let soak for a few hours or overnight. Drain and rinse the cashews. Add the cashews and the lemon juice, ap­ple cider vine­gar, sea salt, nu­tri­tional yeast. Blend in a Vi­ta­mix or high­speed blender un­til you reach a smooth con­sis­tency. Add water slowly to reach the de­sired con­sis­tency. The less water added the thicker the sauce. Scape the sides of the blender and con­tinue to blend or pulse un­til smooth. Trans­fer to a dish add a pinch of smoked pa­prika ( op­tional). Makes 4 to 6serv­ings. Note: This cashew sour cream can be used as a sub­sti­tute for tra­di­tional sour cream. Re­frig­er­ate for up to 7days or can be frozen for a month. RECIPE COUR­TESY OF PLANT BASED FOODY


2rus­set pota­toes, peels left ON, sliced in half and then into thin wedges Olive oil Salt and pep­per to taste OR sea­soned salt In­struc­tions Pre­heat oven to 425de­grees. In a large bowl, toss potato wedges with a good driz­zle of olive oil, to coat ( 3 to 4ta­ble­spoons should do the trick). Sea­son with salt and pep­per. Roast pota­toes for 20to 40min­utes, check­ing fre­quently and ro­tat­ing the pan once half­way through cooking. Serves 4.

Garam Masala Ketchup INGREDIENTS

½ cup ketchup 2tea­spoons garam masala ( or to taste) 1⁄ 8 tea­spoon cayenne ( op­tional)



Red Pep­per Sauce INGREDIENTS

1cup chopped, seeded Roma toma­toes 1cup jarred roasted red pep­pers, drained ¼ cup low- sodium veg­etable broth ( or water) 1clove gar­lic, minced 1ta­ble­spoon fresh lemon juice In­struc­tions In a food pro­ces­sor, blend all ingredients. RECIPE COUR­TESY OF THE WILD­FLOWER CHEF

Green Sauce

( orig­i­nal recipe from Once Upon a Chef)


3jalapeño chili pep­pers, seeded, roughly chopped 1cup fresh cilantro leaves 2cloves gar­lic, roughly chopped ½ cup may­on­naise ¼ cup sour cream ( Ve­gan sour cream works well, too!) 1ta­ble­spoon fresh lime juice ½ tea­spoon salt 1⁄ 8 tea­spoon freshly ground black pep­per 2ta­ble­spoons ex­tra- vir­gin olive oil


Blend in a blender or mini food pro­ces­sor un­til smooth. RECIPE COUR­TESY OF THE WILD­FLOWER CHEF


Tossed with olive oil and roasted to crispy per­fec­tion, these oven fries are health­ier and eas­ier than tra­di­tional ones.


Skip the peeler for ex­tra- crispy and nu­tri­tious oven fries.


Oven fries ac­com­pany a veg­gie burger.


Try these oil- free oven fries with creamy cashew sourcream dip­ping sauce.


First step: Pick your fa­vorite potato.


You can make oven fries with or with­out oil.

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