Savor these healthier fries
Savor healthier fries and gourmet dips
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
Oven Fries INGREDIENTS
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)
Mix well. RECIPE COURTESY OF THE WILDFLOWER CHEF
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
( 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.