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Six Healthy Fries to Lose Weight

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Six Healthy Fries to Lose Weight

French fried potatoes are a favorite the world over. We usually think of fast food restaurants when we think of fries; the fries that are cooked to satisfy your tastebuds, but lack the nutritional jolt of a healthier version. Usually, they are not on our weight loss diet menu. We have, however, been misguided by all the hype. Prepared at home and in your own oven, potatoes can become a satisfying, healthy addition to your menu!

Potatoes are good for you.  They are a fat free food. One medium white potato (a three-ounce serving) equals 100 calories, four grams of protein, three grams of fiber, 18 percent of daily vitamin C requirement, and more potassium than a banana. Sweet potatoes pack nutritional value as well, and a three-ounce serving is only 70 calories!

When preparing potatoes, scrub the outside and cut away any imperfections. Leave the skin on. The potato skin is loaded with vitamins and minerals. Food guru Devin Alexander, the author of I Can’t Believe It’s Not Fattening!, explains that the skin of most root vegetables contains 50 percent of the vegetable’s fiber. We all know that fiber is one of the keys to weight loss.

1. Baked French Fries

  • 4 medium organic baking potatoes
  • 4 ¼ tsp olive oil
  • Salt and ground pepper to taste

Preheat oven to 450 degrees. Brush two and a quarter teaspoons of olive oil onto a baking sheet. Slice potatoes lengthwise into ½ inch wedges. Place potato slices onto baking sheet. Sprinkle with the remaining olive oil. Bake for 20 minutes. Yum!

2. Sweet Potato Fries

  • 4 medium organic sweet potatoes
  • 4 ¼ tsp olive oil
  • ¼ tsp ground cinnamon

Preheat oven to 425 degrees. Brush two and a quarter teaspoons of olive oil onto a baking sheet. Slice sweet potatoes lengthwise into ½ inch wedges. Place sweet potato slices onto baking sheet. Sprinkle with the remaining olive oil and ground cinnamon. Bake 10 minutes. Turn potatoes over. Bake 10 more minutes.

3. Garlic Sensation Fries

  • 4 medium organic baking potatoes
  • 4 ¼ tsp olive oil
  • ¼ tsp garlic powder
  • Salt and ground pepper to taste

Preheat oven to 450 degrees. Brush two and a quarter teaspoons of olive oil onto a baking sheet. Slice potatoes lengthwise into ½ inch wedges. Place potato slices onto baking sheet. Sprinkle with the remaining olive oil and garlic powder. Bake for 20 minutes.

4. Chili Fries

  • 4 medium organic baking potatoes
  • 4 ¼ tsp olive oil
  • ½ tsp paprika
  • ½ tsp organic low sodium chili powder
  • Salt and ground pepper to taste

Preheat oven to 450 degrees. Brush two and a quarter teaspoons of olive oil onto a baking sheet. Slice potatoes lengthwise into ½ inch wedges. Place potato slices onto baking sheet. Sprinkle with the remaining olive oil, paprika, and chili powder. Bake 20 minutes. Ole!

5. The Best French Fries

  • 1 large sweet potato (yam)
  • 1 large white baking potato
  • 2 Tbsp canola oil
  • ½ tsp garlic powder
  • ½ tsp ground cumin
  • ½ tsp organic low sodium chili powder
  • Salt and ground pepper to taste

Preheat oven to 450 degrees. Slice potatoes into thin strips. Toss potatoes, chili powder, garlic powder, canola oil, and cumin in a bowl. Place potato slices onto baking sheet. Sprinkle with the remaining olive oil, paprika, and chili powder. Bake 25 minutes. Ole!

6. Crispy Zucchini Fries

Besides potatoes, zucchini makes a great ‘fry’ option. This is a gluten-free recipe. With only 35 calories per serving, this recipe is an easy addition to your weight loss menu.

  • 3 zucchini thinly sliced
  • ¼ cup chickpea flour
  • ¼ tsp garlic powder
  • ½ cup unsweetened almond milk
  • 1 cup Ezekiel bread crumbs
  • Salt and ground pepper to taste

Preheat oven to 425 degrees. Slice potatoes lengthwise into ½ inch wedges. In a medium bowl, mix flour and spices. Pour milk into a second bowl, and the breadcrumbs in a third bowl. Dip each zucchini slice first in the flour, then the milk, then the breadcrumbs. Place potato slices onto a cooling rack on top of a baking pan. Bake 20 minutes.

A good weight loss menu creates room for all foods in moderation. The Dutch eat potatoes topped with mayonnaise, but they are not obese. They eat smaller portions and maintain an active lifestyle. It’s all about choosing balance: eating in moderation accompanied by regular exercise. So avoid potato choices you know are bad for you – potato chips, fast food fries, fries loaded with grease and trans fats, fries smothered in imitation cheese. Stick to the healthy version of fries. You can keep fries on your weight loss menu.

 

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