We all know that traditional fried chips can be a guilty pleasure, but who says you can’t enjoy a tasty plate of chips while still making nutritious choices? We sure as heck won’t say it. What we will do, is show you how different vegetables can be transformed into scrumptious healthier chips that will satisfy your cravings without compromising on flavour or nutrition. Get ready to discover some creative ways to serve and enjoy some guilt-free delights.
How to Incorporate Healthy Fries into Your Diet
When it comes to incorporating nutritious chips into your diet, the possibilities are endless. You can experiment with different vegetables and flavours to create a variety of deliciousness. One idea is to start by choosing your base vegetable. Sweet potatoes, beetroot, parsnips, butternut the choices are limitless. Simply slice them into thin strips or wedges, toss them in olive oil and seasonings like garlic powder or rosemary, then bake them in the oven until they’re golden brown. You should try:
Packed with essential nutrients, beetroots are a great source of fibre, folate (vitamin B9), manganese, potassium, iron, and vitamin C
Carrots contain many nutrients, including beta-carotene and antioxidants, that may support your overall health as part of a nutrient-rich diet.
High in potassium, which can help keep your blood pressure in check, butternut squash is a rich source of fibre, antioxidants, and minerals
Rich in several important nutrients and antioxidants that may improve immunity and enhance digestive health
Peppers are excellent sources of vitamins A and C, potassium, folic acid and fibre.
Sweet potatoes are nutritious, packing a good amount of vitamin A, vitamin C and manganese into each serving.
By using different vegetables and a few simple cooking techniques, you can create a variety of tasty options that are not only satisfying but also good for your body. The best part is that you can customise them to suit your taste preferences by adding various seasonings and spices. Here’s how to make some.
Eggplant
A nutrient-rich food, eggplants contain fibre, vitamins and minerals that can benefit your overall health.
Eggplant Chips
Ingredients
- 1 Medium sized eggplant
- ¼ cup Flour
- 1 Egg white
- 1 cup Panko
- ¾ cup Grate Parmesan
- 2 tbsp Olive oil
- ½ each Garlic powder
- Kosher salt to taste
- Pepper to taste
Instructions
- Cut eggplant into 6cm-long sticks
- In one bowl, combine flour, garlic powder and Parmesan
In another bowl whisk egg whites. Then dip eggplant into whites
- Dip your eggplant sticks into flour mixture
- Dip again into egg mixture
Lastly dip into panko cup
- Place on sheet tray and drizzle olive oil
- Roast in oven at 200°C for 12 minutes, flipping every 8 minutes
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Baby Marrow
Baby marrow, also known as courgette or zucchini, contains a variety of vitamins and minerals. Cooked baby marrow is particularly high in vitamin A, though raw contains slightly less.
Baby Marrow Chips
Ingredients
- 2 Medium babymarrows
- 1 Egg white
- ¼ cup Flour or panko
- ½ cup Grated Parmesan
- Salt and pepper to taste
Instructions
- Cut marrows into 6cm-long sticks and 1cm thick
- Dunk marrows in beaten egg white
- Then dip in cup flour or panko
- Then dip into Parmesan
- Place on a sheet tray
- Roast in oven for 220°C for 20 minutes, turning every 5 minutes
- Then add salt and pepper to taste
Green Beans
Green beans help fight inflammation and are a good source of folate and potassium, which helps regulate blood pressure. Green beans also are a good source of protein and fibre.
Green Beans Chips
Ingredients
- 3,5 kg Green beans
- ¼ cup Flour
- 1 Egg white
- 1 cup Panko
- ¾ cup Grated Parmesan
- 2 tbsp Olive oil
- 1 tbsp Onion powder
- ½ tsp Salt and pepper
Instructions
- Trim your bean ends
- In a bowl mix flour, egg white, panko, Parmesan
- Place on sheet tray and drizzle olive oil
- Roast for 220°C for 10 minutes, shaking pan at 5 minutes
- Then sprinkle salt and pepper
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