Winning in the Kitchen: How to Make Homemade French Fries

Can French Fries be "Healthy"?

You might not think so, but the reason fries get a bad wrap is because they are typically prepared in ways that make them less nutritious (i.e. deep fried in processed oils like hydrogenated soybean, cottonseed or sunflower oil).

Our Registered Dietitian wants to give fries a little redemption, so she has created a step by step walk through for how to "healthify" your next batch of fries. These bad boys are loaded with fiber, potassium, magnesium, vitamin C, vitamin A (when you use sweet potatoes)... and carbs to help your muscles recover from your hard workouts. That is exactly why this recipe is featured in our Winning in the Kitchen Weight Loss Meal Plans!

Homemade French Fries (makes 4 servings)

  • Extra-virgin olive oil or Avocado oil, 1 tablespoon
  • Sweet or Russet Potatoes, 1 1/4 lb (about 2 large or 3 medium)
  • Cornstarch, 1/2 tablespoon
  • Sea Salt, 1/2 teaspoon
    1. Preheat oven to 420 F.
    2. Line a large, rimmed baking sheet with parchment paper so the fries don’t get stuck to the pans (foil can work you just have to grease it well).
    3. Cut the sweet potatoes into slices about ¼″ wide and ¼″ thick. Try to cut them into even sized pieces so the fries will bake evenly.
    4. Place the fries on the baking sheet and sprinkle with cornstarch. Toss until well coated, rubbing in any excess.
    5. Drizzle the olive oil over the fries followed by the salt & toss until the fries are evenly coated.
    6. Spread your fries out evenly on the baking sheet (overcrowding will make them less crispy).
    7. Bake for 22 minutes, then flip/toss the fries.
    8. Return to the oven and cook for another 8-12 minutes or until the fries are crispy. Keep an eye on them, as they can turn from crisp to burnt quickly.
    9. If desired, toss the baked fries with seasonings to taste (like garlic powder or cayenne). Enjoy!
    Nutrition (per 1/4 of recipe):

    150 calories, 2g protein, 28g carbs, 4g fat & 4g fiber


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    Lacey provides education and guidance to athletes about how to make healthy food choices that supports their performance goals, aids in sustainable weight loss, and improves their recovery. We are currently in the process of developing custom nutrition plans and one-on-one counseling with her, so keep your eyes out for those to be released in the near future!

    About Lacey Rivette

    Lacey is a Registered Dietitian Nutritionist (RDN) with a Bachelor’s Degree in Nutrition And Dietetics from Louisiana State University. She trained as an acrobatic gymnastics from 2003-2013, during which time she won two national titles. It was also during this time that she became interested in sports nutrition and is what ultimately led her to pursuing a career in Dietetics. In 2018 she began racing MTB's in Louisiana and after getting on the podium at Marathon Nationals that same year, decided to move to Colorado Springs to be able to train more competitively. In 2020 she joined the FasCat team. When it comes to racing, her primary focus is on marathon, ultra endurance and adventure-style events.

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