Updated: Dec 6, 2021
Try this tastier, more nutritious version of French fries that is actually good for your gut!
Whether you're having a backyard cookout or a Super Bowl party, these Roasted Root Fries are a winner! They deliver robust taste and nutrient power.
Ditch the old-fashioned potato fries for the trendy and healthier root fries!
This is an easy recipe that your family will love and your guests will ask for!
Root vegetables are prebiotic foods that allow the healthy microbes in the gut to thrive, and they are more nutrient-rich compared to potatoes.
Root vegetables that work well in this recipe include sweet potatoes, beets, parsnips, and turnips.
Avocado oil allows the root vegetables to become crispy in the oven and has anti-inflammatory benefits. Avocado's high smoke point of 500 degrees makes it an ideal oil for roasting at temperatures over 400 degrees. (Olive oil is a good choice for temperatures under 400 to 425 degrees due to its lower smoke point).
Fresh garlic is another prebiotic food in this recipe which adds to gut health benefits. Prebiotics help support healthy gut microbial balance.
Roasting these in the oven or on the grill instead of frying in excessive oil will preserve the nutritional value of this dish.
Recipe for Roasted Root Fries
1-1/2 pounds of root vegetables (sweet potatoes, beets, and parsnips work well)
2 Tbsp. avocado oil, or avocado oil spray
2 large cloves of garlic, crushed with a garlic press or finely minced
Salt and pepper
(Optional: Cayenne pepper for a spicy version or very light dusting of onion powder for big flavor)
Preheat oven at 425 degrees.
Use parchment paper to line one large baking sheet, or two small baking sheets.
Peel the root vegetables, rinse completely, and dry them off.
Chop the root vegetables in consistently sized "French fry" strips. Limit the thickness to 1/4 inch to allow thorough cooking through the center.
Lay the root vegetable fries in one layer on the baking sheet(s).
Drizzle the oil on top and gently fold fries to coat or do the same with an avocado oil spray.
Sprinkle fresh garlic evenly over the top of the root fries.
Sprinkle salt and pepper (to your taste preference) on top. Add a light dusting of onion powder for flavor boost or optional light dusting of cayenne pepper for a spicy version.
Roast on the center rack in preheated oven at 425 degrees for 10-15 minutes. Remove the root fries from the oven to flip them over on the sheet and cook for another 10-15 minutes until crispy.
Taste and adjust spicing before serving warm.
Davani-Davari, Dorna et al. “Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications.” Foods (Basel, Switzerland) vol. 8,3 92. 9 Mar. 2019, doi:10.3390/foods8030092
Bhuyan, Deep Jyoti et al. “The Odyssey of Bioactive Compounds in Avocado (Persea americana) and Their Health Benefits.” Antioxidants (Basel, Switzerland) vol. 8,10 426. 24 Sep. 2019, doi:10.3390/antiox8100426