Certain foods are hard to avoid. French fries come with every burger and chips are out at every party. While tasty, they are also highly caloric, and packed with sodium. And potatoes—no matter how delicious they may be—are not the most nutrient dense food. Unfortunately, salty and delicious are totally addictive, so even if you do manage to resist the temptation the cravings remain.
The solution? Veggie chips and fries! Whether you are trying to lose weight or simply want to make healthier choices, veggie versions are the perfect choice—and there are a lot of options.
Although some are best prepared with a little oil, my favorite veggie chips and fries are baked, not fried, and pack in more vitamins than standard potatoes. They take a little time to prepare (reaching for a bag of chips will always be easier), but it’s a snack you don’t have to feel guilty about indulging in.
Here are some of the best veggie chips and fries:
Kale Chips Kale chips pack a ton of crunch and can be seasoned with just about anything your heart desires. What are the benefits to using kale? It’s low in calories, high in fiber, and packed with iron and vitamin K!
Zucchini Chips Chances are your supermarket or garden is overflowing with zucchini right now. Like kale, zucchini is a blank canvas for flavor, and add will do well with your favorite seasonings, such as fresh black pepper and sea salt.
Beet Chips Think beets are just for roasting? Think again! With a little salt they become the ultimate sweet and savory treat. Beets are also incredibly good for you—they’re a great source of magnesium, fiber, iron, and vitamins A, B, and C. Wow!
Eggplant Fries With a slightly sweet flavor, eggplant stands up well to a little salt—in fact, letting eggplant spears sit with a bit of salt helps to remove moisture before roasting. And the summer favorite is a fantastic source of fiber and vitamin B.
Brussels Sprout Chips The little leaves crisp up quickly and perfectly in the oven, making a healthy and yummy snack. Brussels sprouts are loaded with vitamins K, C, B, fiber, and magnesium.
A personal favorite in my home is the parsnip. I load up at the farmers market when I see them because they can become chips OR fries, depending on your mood or meal. When cut length wise (and a little thicker) into fries, parsnips stay slightly soft on the inside, just like a typical French fry. And when you slice them chip-thin, they get super crispy. Bonus: parsnips are rich in fiber, vitamins B and C, and folic acid. Here’s how I turn this healthy veggie into a tasty side dish or snack:
Curried Parsnip Fries Ingredients Directions Preheat oven to 420° Pick a parsnip that’s long and doesn’t become overly narrow at the end. One that is more even in width works better for fries. Remove the ends. Cut the parsnip across the width of the middle, and then halve each piece length-wise. Cut fries in uniform sized pieces (about ¼- to ½-inch wide). The thicker the fry the longer it will take to cook, and the softer it will be on the inside. Season the fries with oil and curry and bake for 30 to 40 minutes, or until fries are cooked through and lightly darkened on the outside. Every ten minutes toss to coat fries with oil and curry powder. Serve warm. Nutrition Information Makes: 4 servings | Serving Size: ¾ cup Per serving: Calories: 199; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 11mg; Potassium: 398mg; Carbohydrate: 19g; Dietary Fiber: 5g; Sugar: 5g; Protein: 1g Nutrition Bonus: Iron: 6%; Vitamin A: 0%; Vitamin C: 29%; Calcium: 4%
Salt & Vinegar Parsnip Chips
Ingredients
- 3 cups Parsnips
- 1/8 cup Olive Oil
- ¼ cup White Vinegar
- 1 tablespoon Salt
Directions
Preheat oven to 400°
Remove the very ends of the parsnip. Thinly slice the entire parsnip—1/8-inch thick, or less works best. It may be helpful to use a mandolin slicer to keep slices uniform in size.
Put parsnip slices, salt, vinegar, and oil in a large bowl; and toss to coat. Bake in a single layer for 30 minutes, periodically mixing the chips. Cook until chips begin to crisp. Remove from the oven and allow to cool.
Nutrition Information
Makes: 4 servings | Serving Size: ¾ cup
Per serving: Calories: 156; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 1744mg; Potassium: 430mg; Carbohydrate: 23g; Dietary Fiber: 5g; Sugar: 0g; Protein: 2g
Nutrition Bonus: Iron: 4%; Vitamin A: 0%; Vitamin C: 25%; Calcium: 4%
How do you feel about veggie chips and fries? Planning to try one of these recipes? Let us know in the comments below!
