Healthy French Fries Recipe You’ll Love

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healthy-fries

There’s something about a batch of classic French fries that’s always tempting, especially for anyone who is trying to stay lean. We know French fries are typically bathed in unhealthy fats and doused in salt, making them a poor food choice for any dieter (and anyone trying to stay away from heart disease!).

What many people may not know is that ½ cup of white potatoes will actually raise your blood sugar more rapidly than one teaspoon of table sugar.1 This is not just bad news for diabetics. When you consume foods that have such a rapid glycemic response, your body reacts to this unnatural spike of blood sugar and insulin, which then drops your blood sugar. It releases hormones to help rebalance blood sugar levels and free fatty acid concentrations rise2. It’s thought that physiological events such as these associated with high-GI foods may promote increased food intake and increased fat storage3.

Want some good news? What if I told you that you could make your own healthy fries out of a vegetable that is super low in calories, and high in fiber, that can actually help you lose weight? That’s right!… Jicama is an excellent source of oligofructose inulin, a nondigestible carbohydrate that has a significantly lower caloric value than most dietary carbohydrates4.

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Jicama is a taproot vegetable in the bean family. The vegetable has a crisp and crunchy texture, and tastes like an earthy, mildly sweet apple. When cut into strips and baked, it maintains a crunchy texture and looks just like the “real” thing. Unlike traditional French fries, these healthy jicama fries make a guilt-free snack or side dish that you can feel good about eating!

Healthy French Fries Recipe – Ingredients

  • 1 Jicama root
  • 1 Tbsp of mixed seasonings of choice (garlic powder, chili powder, paprika, etc.)
  • Sprinkle of sea salt
  • 1 Tsp of olive oil

Healthy French Fries Recipe – Preparation

1. Using a vegetable peeler or paring knife, remove the papery-thin peel of the jicama root.

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2. When you have cleanly removed all of the peel, slice the jicama into flat rounds about ¾ inch thick, and then cut them up into strips resembling steak fries.

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3. Lay your jicama strips out in one layer on a non-stick baking sheet, and prepare your seasonings.

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4. Mix the seasonings in a small bowl and sprinkle them over the jicama strips as evenly as possible. Using an oil mister, apply a thin coat of olive oil. If you don’t have a mister, just drizzle the olive oil over the jicama. If need be, toss the fries around on the baking sheet to even out the seasonings and oil.

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5. Bake the seasoned jicama fries in the oven at 375? F for up to 15 minutes on each side, until they are golden-brown and crisp. Enjoy!

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Hope you enjoy this healthy jicama French fry recipe – let us know if you try it out!

References

  1. Stay healthy with diabetes. Joslin Diabetes Center. Available at: http://www.joslin.org/info/fitting_sugar_into_your_meals.html. Accessed May 28, 2013.
  2. Ludwig D. S. The glycemic index: Physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. American Medical Association. Available at: http://www.direct-ms.org/pdf/NutritionGeneral/Glycemic%20Index.pdf. Accessed May 28, 2013.
  3. Ludwig D. S. The glycemic index: Physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. American Medical Association. Available at: http://www.direct-ms.org/pdf/NutritionGeneral/Glycemic%20Index.pdf. Accessed May 28, 2013.
  4. Niness KR. Inulin and oligofructose: what are they?. J Nutr. 1999;129(7 Suppl):1402S-6S.
Medically reviewed by Oladapo Babatunde, MD
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Healthy French Fries Recipe You'll Love, 3.5 out of 5 based on 39 ratings

9 Comments on “Healthy French Fries Recipe You’ll Love

  1. Maria
    June 27, 2013 #

    These sound sooo delicious and guilt free (for the most part) I cannot wait to try them. I’m guessing you could buy jicama at any health foods store?

    1. June 28, 2013 #

      @Maria,

      You should be able to find jicama at most standard supermarkets. Health food markets may even have jicama pre-sliced for your convenience (may just be a bit more expensive)!

  2. Carmen
    June 28, 2013 #

    I wish I knew where to get jicama! Whole Foods?

    1. June 28, 2013 #

      @Carmen, if your local supermarket does not carry jicama, Whole Foods definitely will!

  3. P. Skill
    June 28, 2013 #

    When you say bake 15 mins on each side, do you mean ALL 4 sides or just the “top” and “bottom” sides. Sorry if this sounds like a silly question but I’d rather not be waiting an hour to eat French fries. But thanks for the recipe. Looks delicious!

    1. June 28, 2013 #

      @P.Skill
      Not a silly question! 15 minutes for just the “top” and “bottom” will do! =)

  4. Dan
    July 4, 2013 #

    Hi Jessica,

    These “healthy” french fries look excellent. I will have to try them out. Do you happen to know the caloric/nutritional values for a cup of these fries?

  5. uncadonego
    July 14, 2013 #

    I’m kind of excited to try these. I finally got around to doing them. They’re in the oven for the first 15 minutes right now!!! :D

  6. uncadonego
    July 14, 2013 #

    They still have some crunch to them when they’re finished. A bit addictive like eating peanuts.

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