Learn how homemade fries can be much healthier than fast food, and almost as quick. Plus -- print my recipe for Easy Oven-Baked Fries for FREE!
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Like many people, I love fries. It takes a lot of willpower for me to order a small size fry instead of a large if I'm just left to my instincts. However, long-term consumption of highly-processed foods, such as French fries can pose a number of health problems:
Potatoes are listed on the Environmental Working Group’s (EWG) Dirty Dozen list. Items on this list have been found to contain consistently higher levels of pesticide residues and other toxins. In other words, it’s often better to buy organic, and unless an establishment identifies the source of their fries, it is hard to know exactly what is in the final product.
French fries have a lot of fat and salt and can increase the risk of disease, including heart disease, diabetes, and obesity.
Serving sizes given at restaurants are not generally accurate. One serving of fries is 10-15 fries and equals about 130-150 calories -- yet a “small” fry at a food establishment can easily be many times that amount.
Fries are often fried in oils that aren’t necessarily high in nutrients but cheaper for the food establishment to purchase. They are also often stripped of their skin, ridding them of additional nutrients like fiber.
Why Homemade Fries??
Homemade fries using vegetable oils instead of oils that are higher in saturated fats mean that they provide nutrients that conventional fries don’t. In essence, they are healthier than French fries and allow you to find organic potatoes, customize the portion sizes, and season as desired. It also allows for you to keep the skin on if you wish, making the final product higher in nutrients.
I love these easy baked fries because they are such a quick way to use up potatoes that are about to go bad. Plus -- they are a healthier way to get your fry fix and don’t leave you with the feeling of being bloated afterwards.
The Recipe
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Easy Oven-Baked Fries
Gluten-free | Dairy-free | No Sugar Added
Ingredients
1 medium potato, organic
1 Tbsp Extra virgin olive oil (plus more or a vegetable/plant-based spray for greasing)
1 tsp onion powder
1 tsp Himalayan pink salt, fine
¼ tsp cumin
½ tsp parsley
Instructions
Wash hands.*
Wash and rinse potatoes, removing any dirt or residue from the surface.
Cut potato into thin slices lengthwise, or use a fry slicer to cut fries into evenly sliced pieces. It is important that the fries are roughly the same size so that they all bake similarly.
Soak the potato slices in water for 30 minutes.
Preheat the oven to 425℉.
Prepare a baking sheet by lining it with aluminum foil. Place a rack on the sheet (or use a sheet that comes with a rack that fits into it, like this one). Spray the rack with vegetable oil or use a vegetable/plant-based spread to grease the rack.
After the potato slices have soaked for at least 30 minutes, remove them from the water and dry them well using a clean towel or simply a couple layers of paper towels.
Mix the oil and spices together in a bowl. Add the dried potato slices to the bowl and coat them evenly with a mixture. Use a rubber spatula to do this if you want to avoid getting your hands dirty.
Once evenly coated with the oil and spice mixture, lay the fries one layer deep on the rack. The rack will allow for the hot air to circulate, removing the need for flipping during the baking process. However, if the fries are stacked too closely or one on top of the other, they may not bake thoroughly or evenly enough during the baking period.
Bake the fries in the oven for 30 minutes. If not as crispy as desired, bake for more time, but be sure to check every 5 minutes to make sure that the fries have not burned.
Notes
*See this post for instructions on proper hand washing for optimal health: https://www.anniweeks.com/post/organize-with-anni-how-to-set-up-a-sanitation-station
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References
Shmerling RH. In defense of French fries. Harvard Health Publishing Harvard Medical School. 2019. https://www.health.harvard.edu/blog/in-defense-of-french-fries-2019020615893#:~:text=French%20fries%20have%20a%20lot,banned%20from%20the%20US%20market.