The Best Crispy Baked Fries. Oil free. Vegan. GF.

The Best Crispy Baked Fries. Oil free. Vegan. GF.

Potatoes are one the most nutritionally well-rounded foods you can eat yet so misunderstood. Of course, we live in a world that bastardizes them with oils, butter, sour cream and a variety of other artery-clogging agents.  I know many people shy away from potatoes because of the carbs and belief that they make you fat.  They don’t.  One medium baked potato has only 161 calories, plus 4 g of filling fiber.   Chilled, cooked potato is packed with resistant starch, a fibrous substance that could help you lose weight. “If you keep portion sizes in check—no more than one medium potato in a given meal—and eat the fiber-rich skin, potatoes make a satisfying, low-cal, nutrient-rich side dish,” says Michelle Dudash, RD, a Gilbert, AZ-based nutritionist.

Other benefits:
Lowering blood pressure:  Potatoes have a blood pressure-lowering compounds called kukoamines.
B6: Many of the building blocks of protein, amino acids, require B6 for their synthesis, as do the nucleic acids used in the creation of our DNA. Vitamin B6 is essential for the formation of virtually all new cells in the body.  B6 is also necessary for the breakdown of glycogen, the form in which sugar is stored in our muscle cells and liver, so this vitamin is a key player in athletic performance and endurance.  Support cardiovascular and nervous systems in the body.

There are a variety of potato recipes on the web but this recipe is my all-time favorite.  Fix it and forget it recipe.  You can use whatever spices you love.  I opt for no salt seasonings. No oil.  I eat these many nights for dinner and they keep me filled all night long.  Obsessed.

Ingredients:

Russett or sweet potatoes (I’ve also tried this with Japanese purple potatoes too) – how ever many you need, scrubbed
Favorite seasonings (I use curry and a non-salt multi spice)
Cold water
Oven safe cooling rack

Method:

Slice potatoes in half, then slice each half in half.  See pics below. Then keep slicing into large, even wedges.

Then place all of the potato slices into a large bowl and cover with cold water – I do this in my sink.  Give all the potatoes a good rinse and drain leaving them in the bowl.  Then sprinkle your spices you wish to use.  I normally eyeball the amount but start out with 1 tsp. of each spice per potato that your baking. Toss that around with your hands ensuring each potato is evenly covered.



At this point turn your oven on to start heating (425 degrees).  You will be adding the potatoes to the oven before it reaches 425 degrees.   Place each potato on the cooling rack to bake.  Avoid overlapping.

Bake for 40 minutes on the cooling rack.  No need to flip them midway as the cooling rack allows for even baking. Remove and let cool.  Place the potatoes on a plate or platter.  Top with your favorite topping (I use salt free ketchup and pickled jalapeños).

Other dipping ideas:
Mashed avocado
Hummus
Sriracha
Mustard
Curry
Salsa

Please let me know if you try this recipe out and your thoughts.  And if you’re on Snapchat follow my food journey- user:  kneadtocook

3 weeks today I can run!!!  Okay so I’m doing what I can with what I’m allowed.  Not really a whole lot of variety with my cardio but I’ve been mixing up my weights like crazy and realizing how out of shape I am. Long road ahead.

Sunday: 1 h elliptical.  30m treadmill.
Monday:  1h elliptical.  35m treadmill.  Weights.  Abs.  Balance.
Tuesday:  1h elliptical.  3om treadmill.
Wednesday: 1h elliptical.  35m treadmill.  Weights.  Some quad weights.  Abs.

See ya soon!

— Knead to Cook