Homemade low-fat fries from the oven

The homemade low-fat fries from the oven are crispy and, in contrast to the fast food product (ready-made French fries), even healthy.

Nutrient profile: The ratio of omega-6 to omega-3 fatty acids is 3:1, below the maximum recommended ratio of 5:1.

Origin of French fries: It is not entirely clear whether French fries originally come from Belgium or France. In any case, they are on the menu in both countries. French fries are usually fried, but they can also be prepared in the oven, as in this recipe.

Potato variety and correct preparation: The potato, which originally comes from South America, is one of the most important staple foods. Waxy potatoes are particularly suitable for fries. Washing the potato sticks helps to remove excess starch, which makes the fries less firm. Soaking and then dabbing them releases another load of starch, which increases the crispiness.

Rice flour: Rice flour is made from ground rice and is a gluten-free flour. Despite its limited baking properties, it is very suitable as a thickener and binding agent. In this particular case, it improves the crispiness of the final product.

Rapeseed oil: Refined rapeseed oil is particularly suitable as it has a good ratio of omega-6 (LA) to omega-3 fatty acids (ALA) at 3:1.

Cold-pressed versus refined oils and heating: It is important to heat cold-pressed oils only slightly, up to a maximum of 120 °C, as otherwise harmful substances are created. For this reason, we use refined rapeseed oil for the fries. See the following link -> cold-pressed rapeseed oil.

What do you have to watch out for as a vegan? You can find more information about the composition of this dish in the nutrient tables under the recipe preparation. You can find information about the optimal ratio of essential fatty acids and general information about common nutritional errors in vegan and raw diets at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

Quick option: If you want to do it faster and the appearance of the fries is not important, you can leave the skin on the potatoes. When cutting the sticks, it is also sufficient if they are roughly the same width so that they are done at the same time.

Ketchup: Homemade ketchup goes well with fries. You can find a recipe for homemade raw ketchup here.

Seasoning: If you like it spicy, you can sprinkle paprika or curry powder over the finished fries after baking.

Reduce salt and oil : We have deliberately reduced the amount of salt. The aim is to keep the salt content as low as possible without compromising on taste. Since salt requirements vary from person to person, it is best to decide for yourself and add more salt if necessary. We have also reduced the amount of oil. If necessary, you can increase this to 3 tablespoons for the amount designed for 6 portions. We would like to recommend the book " Salt, Sugar, Fat " as an interesting read on this topic.

Make your own (raw) chips: You can find another recipe using potatoes as the starting material (albeit sweet potatoes) at the following link: Raw sweet potato chips. This recipe even doesn't require baking, as it is a raw food recipe.