While the exact origin of the French fry is somewhat shrouded in mystery, is it French, Belgian, or Spanish, they are a delicious part of American culture and every drive-through meal.
Thomas Jefferson is credited as the American to bring us the French fry, as well as ice cream and macaroni and cheese, but they did not really gain traction until soldiers coming back from World War I, who had been eating them in Southern Belgium, brought back their love of the crispy potato they called French fried potatoes.
Whether you call them French fries, chips, or frites, deep-fried potatoes are a universal guilty pleasure and supremely satisfying. Indulging in an order from your favorite fast-food establishment isn’t the healthiest choice: A medium fry will set you back between 300 and 400 calories and upwards of 500 milligrams of sodium. School lunches across the nation are banning the French fry in an effort to curb childhood obesity. However, French fry fanatics can take heart because turning the fried favorite into a healthy side dish is easier than you might think.
Bake, Don’t Fry
Traditional fries are cooked in a container of vegetable oil, which means you are getting a lot of extra fat and calories in this favorite side dish. While baking your fries undoubtedly cuts back, it is still easy to overdo it with oil, which contains 120 calories per tablespoon. Choose heart-healthy oil, like olive oil or avocado oil, and measure out two tablespoons before pouring it onto potatoes and tossing it lightly in a bowl. To cut back even further, fill a spray bottle with olive oil and give your fries a light mist instead.
Go Oil-Free
By taking frying out of the equation, you are slashing calories and fat right off the top, but by eliminating oil altogether, you’re slimming down those fries even more. Swap out the oil for a few tablespoons of seasoned, whisked egg whites or vegetable broth. Remember to turn the potatoes once or twice so they’re nice and brown on all sides.
Skip the Salt
Anyone who has dug into salty French fries has probably felt the uncomfortable bloat that follows. While you can control sodium content better at home, salt is far from your only option when it comes to flavoring your fries. Instead, choose flavorful spices that pack a punch without adding extra sodium, like fresh garlic, cumin, paprika, thyme, and rosemary. Even sweeter spices like cinnamon and nutmeg work well, especially when using sweet potatoes.
Go Sweet
Sweet potatoes are higher in fiber and vitamin A and lower in calories than your classic potato — and they make slightly sweet fries that are absolutely delicious.
Return to Your Roots
Potatoes aren’t the only ingredient that makes a delicious fry. Parsnips, rutabagas, turnips, and carrots are all delicious in fry form and surprisingly similar in texture to the classic French fry for a fraction of the calories and a bigger nutritional boost.
Skinny Dip
While Americans generally eat their fries with ketchup, the French prefer mustard, and the Brits prefer vinegar. The Japanese sometimes flavor theirs with green curry or soy sauce. Canadians serve theirs as poutine, topped with gravy and cheese curds, and Malaysians eat theirs with chili sauce. Condiments can be a sneaky source of calories and sugar. Opt for homemade ketchup or aioli to keep sugar under control, or try Greek yogurt for a delicious dipping sauce that cuts down on sugar while providing an extra protein boost.
Belgium is petitioning the United Nations Educational Scientific and Cultural Organization (UNESCO) to endorse the fry as an official icon of Belgian cultural heritage because they eat more French fries than the French and also boast more French fry vendors per capita than anywhere else in the world. Americans can take back the French fry from nutritional delinquency with these few healthy tips. There’s nothing quite like fresh-cut fries, and they’re easy to make at home in your oven!
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
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