Scratch Recipe - French Fries!

I tell people who come to my Food Rules corporate health presentations they can eat all the French fries they want.

Whaaat?  After they decide I’m their favorite nutritionist EVER! I tell them this is as long as they make the French Fries themselves.  Ugh.  Their faces fall.  Ha-ha.

This IS a true statement.  Potatoes are not the demon vegetable we’ve been led to believe.  They are a starchy vegetable and have some protein, good fiber and healthier carbs, along with B vitamins, vitamin C, potassium, manganese, magnesium and phosphorus.  Potatoes are loaded with antioxidants like flavonoids, carotenoids, and phenolic acids.  The starch in a potato is “resistant” starch which is not broken down and absorbed by the body.  Rather, it becomes beneficial bacteria for your digestive system, which can help with blood sugar control, inflammation, and improved colon environment.  Yep!  All in the spud! 

So, back to making those French fries yourself….my own personal French Fries scratch recipe!

French Fries

  • 3-4 Yukon Gold potatoes. I prefer Yukon Gold, but you can really use any type.  (Did you know there are seven types of potatoes?). 
  • Olive oil
  • Sea salt and pepper, any other seasonings you enjoy. Try chives, oregano, basil, old bay, garlic.
  1. Wash the potatoes, but don’t peel them. Most of their nutrition is in their skins, so keep it on! 
  2. I use a Pampered Chef mandolin to slice the potato, and then cut each slice into strips. You can also use a sharp knife or cleaver, or keep the slices and make chips rather than fries!
  3. Rub the strips with olive oil. Season them with sea salt, pepper, plus any spices you like. 
  4. Place on a baking sheet that has been coated with olive oil, in a single layer, and roast at 450 degrees till golden and crispy – about 20-25 minutes. You can flip once during the roasting.  Try not to let them burn.
  5. Remove from the oven, add ketchup (organic, no sugar-added, please) if you like and enjoy!

Served with a meat or fish, or by themselves, potatoes are a very filling food.  Studies have shown they can increase your levels of fullness hormones, like cholecystokinin.  You’ll eat less, but still get great nutrition!

My kids gifted me with an air-fryer this year, and I love it!  Here is a recipe for it:

Air-Fried French Fries

Cut potatoes into same-size slices, sticks or wedges, and preheat the air-fryer to 400˚F. Cook the fries in the air fryer 15 to 20 minutes, or until golden brown, shaking the basket every 5 minutes to allow them to cook evenly. For extra-crispy fries, prior to cooking soak the cut potatoes in a large bowl of cold water 1 to 4 hours; then drain and pat dry.

Try either of these one day soon!  To Your Vitality!



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