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Ricki Heller

A healthy lifestyle can be sweet!

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Flash in the Pan: Almond-Crusted Root Vegetable “Fries”

by Ricki Heller 95 Comments

[Good news! This recipe, along with more than 100 others, is now available in my cookbook, Living Candida-Free. Everything in the book is free of gluten, eggs, dairy and sugar–and all suitable for an anti-candida diet!]

rutabagafriesplate

[Rutabaga “fries”–who’d have ever thought?]

[Sometimes, you just want to eat something now.  I’ve decided to offer a mini-post every once in a while, for a dish that comes together incredibly quickly or else is so easy to make that no recipe is required. Here’s today’s “Flash in the Pan.” (For other FitP recipes, see “Categories” at right).]

I  hadn’t intended to post another Flash in the Pan so soon after the chia pudding a while ago, but it’s been that kind of week over here at the DDD household. . . and all I’ve had time for are lightning-quick recipes.

No matter; these oven fries have quickly become a new little obsession.  They’re a simple, speedy way to spruce up your more conventional oven fries, and a convenient means to use root veggies that you might not normally consider eating (to wit, rutabaga–in fact, this is the only way I’ve ever had that vegetable and actually liked it!).  And with the crazy Canadian weather still throwing a few final chilly rainstorms our way, these are a great comfort food.

parsnipfriesplatetop

[Parsnip fries–they’ll make you a fan of parsnips!]

You can use pretty much any root vegetables you fancy here, or mix up several in one batch for a tasty, higher-protein side dish.

swpotfriesplate

[Sweet Potato fries–a classic!]

So far, we’ve had these with rutabaga, parsnips, and sweet potatoes, but I can envision all kinds of variations:  regular spuds would be a perfect foil for a spicy, almondy crust; or how about your favorite squash, cut into fries?  You could even bake up some cauliflower florets this way.

I’ll be back next time with a “real” recipe for some yummy burgers. . . AND an exciting book giveaway!

“Mum, we’d be happy eating pretty much any variation of these. . . or how about just giving us some of that almond butter coating?”

rutabagafriesclose

Almond-Crusted Root Vegetable Oven “Fries”

This recipe couldn’t be simpler.  The only caveat is to be sure to bake the fries long enough, so that the coating becomes somewhat crispy; this isn’t the time for mushy, just-done fries.  When properly baked, the almond coating crisps up nicely, the fries themselves begin to caramelize and sweeten, and the whole package is entirely irresistible.

1 medium rutabaga, 3 medium parsnips, 2 medium sweet potatoes, or other root vegetables of your choice, peeled and cut into thin fry-like strips (or use a combination of those listed)

3 Tbsp (45 ml) smooth natural almond butter

1 Tbsp (15 ml) extra virgin olive oil, preferably organic

1/2 tsp (2.5  ml) fine sea salt

other spices of your choice:  garlic salt, curry powder, cumin, garam masala, Chinese 5 spice powder, etc.  (about 1 tsp/5 ml total)

Preheat oven to 400F (200C).  Line a large baking tray with parchment paper, or spray with nonstick spray.

Place the “fries” in a large bowl.  In a small bowl, combine the almond butter, oil, and spices. Drizzle the coating over the fries, and toss the mixture with a large spoon (or even better, your hands) until they are all evenly coated.

Line the fries up on the cookie sheet in a single layer.  Bake 35-50 minutes (depending on thickness of your fries), until the coating is browned and a bit crispy, and the fries are fully cooked.  Makes 3-4 servings.  Will keep, refrigerated, up to 3 days.

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[Disclaimer: this post may contain affiliate links. If you buy using these links, at no cost to you, I will earn a small commission from the sale.]

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Filed Under: ACD Maintenance, ACD Stage One, ACD Stage Three, ACD Stage Two, anti candida diet, appetizers, dieting, flash in the pan, gluten free, grain free, Kitchen Classics, nuts, recipes, side dishes, snacks, vegan, vegetables Tagged: almond butter, dairy free, egg free, food allergies, food sensitivities, gluten free, grain free, nuts, oven fries, parsnip, parve, recipes, root vegetables, rutabaga, side dish, sweet potato, vegan, vegetarian, wheat-free

Reader Interactions

Comments

  1. Heather says

    April 27, 2009 at 8:45 pm

    This is such a genius idea! I am going to make these tomorrow.

    Reply
  2. Katy says

    April 27, 2009 at 9:02 pm

    YUMMO! I wish I could reach into the screen and grab all of those delicious looking root veggies!

    Reply
  3. Amy says

    April 27, 2009 at 9:06 pm

    What a fabulous idea! Just made sweet potato fries yesterday – wish I had this recipe then

    Reply
  4. Chocolate Covered Katie says

    April 27, 2009 at 9:11 pm

    I love veggie fries!

    Reply
  5. Ashley says

    April 27, 2009 at 9:31 pm

    Oh I’m going to have to try this! I love root vegetables. I’ve never thought to coat them with almond butter mmm.

    Reply
  6. Andrea says

    April 27, 2009 at 9:37 pm

    Parsnips, ok. Sweet potatoes, yes. But, rutabaga? Um, not so sure. I might take your word for the rutabaga and try the others – they look crispy and delicious, and I love most root veggies.

    Reply
  7. maris says

    April 27, 2009 at 9:37 pm

    I love sweet potato fries but never in a million years would have thought of the other root vegetables. This is what I call having your cake and eating it too!

    Reply
  8. Lisa (Show Me Vegan) says

    April 27, 2009 at 9:59 pm

    This is so interesting! I never would have thought of an almond butter coating. They sound delicious.

    Reply
  9. Heather says

    April 27, 2009 at 10:03 pm

    oh my gosh! those all sound so good! i need to try the parsnip ones!

    Reply
  10. Nora says

    April 27, 2009 at 10:10 pm

    Can’t wait to make these! I may or may not be plotting a peanut butter sweet potato version 😉

    Reply
  11. Alisa - Frugal Foodie says

    April 27, 2009 at 10:57 pm

    Ricki, you are amazing! These sound wonderful. I will make soon 🙂

    Reply
  12. Josiane says

    April 28, 2009 at 1:13 am

    Using almond butter is a very interesting idea! I’ll keep it in mind for next time I’m making veggie fries.

    Reply
  13. Johanna says

    April 28, 2009 at 1:25 am

    Oh dear – now I will have to buy more almond butter as I am already going through my stash with the coconut balls you posted recently and I sometimes would like roast vegies but want some protein in my meal so this is perfect!

    Reply
  14. Deb Schiff says

    April 28, 2009 at 2:23 am

    Absolutely brilliant! Wonder if it would work with cashew macadamia nut butter…

    Reply
  15. The voracious Vegan says

    April 28, 2009 at 3:46 am

    This is SUCH a great idea, WOW! I can just see the possibilities. Fabulous, thank you for the recipe.

    Reply
  16. Laura says

    April 28, 2009 at 4:04 am

    Wow, great idea!

    Reply
  17. eatavegan says

    April 28, 2009 at 5:02 am

    What a great idea! I’m temporarily without an oven, but I’ve got these bookmarked to make as soon as I’m in a proper kitchen!

    Reply
  18. Lisa says

    April 28, 2009 at 7:29 am

    Excellent idea! Can’t wait to try them!!!

    Reply
  19. Sal says

    April 28, 2009 at 7:34 am

    That sounds amazing, I love roasted veggies and with almonds on too – genius!!

    Reply
  20. Shannon says

    April 28, 2009 at 8:45 am

    This is really intriguing to me, as I thought I would see almond flour, not butter in the coating. Plus, as a low-carber, I could do rutabaga, or maybe even portabella mushrooms.

    Reply
  21. Jes says

    April 28, 2009 at 8:50 am

    I wonder if this would work on my beets?

    Reply
  22. Mary Bakes says

    April 28, 2009 at 8:58 am

    What a cool idea! I will have to try this out!

    Reply
  23. Shellyfish says

    April 28, 2009 at 9:31 am

    Oh my oh my I think this is brillant! How do you come up with so much goodness? And burgers on the horizon? What could go better with these fries, really?

    Reply
  24. Michelle @ Find Your Balance says

    April 28, 2009 at 9:47 am

    Whoa, I’m in love. Are any root veggies in season in the spring/summer? Or do I need to kind of wait until fall for these? Oh, screw it, I’m gonna grab some parsnips and have at it, these look too good.

    Reply
  25. Astra Libris says

    April 28, 2009 at 11:38 am

    Wow, these look a-m-a-z-i-n-g! I adore parsnips, and I love sweet potato combined with nut butters (one of my favorite food combos, actually), and I’ve been eager to try rutabaga, and you’ve brilliantly dressed them all up SO temptingly… YUM! You are a genius! (We knew that already, but this just seals the deal… 🙂

    Reply
  26. melomeals: Vegan For $3.33 a Day says

    April 28, 2009 at 4:15 pm

    Yum! I’ve made daikon fries before as well and they are really good..

    Reply
  27. Gena says

    April 28, 2009 at 4:59 pm

    Holy moly these look good!!

    Reply
  28. Courtney says

    April 28, 2009 at 6:24 pm

    Oooo…I love the idea of doing this with cauliflower! I love roasted/baked cauliflower, and doing it like this sounds fantastic!

    Courtney

    Reply
  29. Lisa says

    April 28, 2009 at 8:11 pm

    Ricki, this is brilliant. I am going to try this very soon. I just need to pick up some almond butter.

    Reply
  30. Hannah says

    April 28, 2009 at 9:13 pm

    I’ve gotta admit… I’ve never actually had rutabaga! It always sounds so scary.. But with your recipe, I’m sure it would be delicious, so perhaps I should give it a chance.

    Reply
  31. CoconutGal says

    April 28, 2009 at 9:46 pm

    Just came across your blog, fantastic!!! Love all your photos, recipes, stories. Lots of fun! I may be doing an ACD soon. Even if I don’t, I need to reduce my sugar intake. I am saving tons of your recipes!
    I just LOVE any kind of fries. My fav are rutabega and butternut squash fries. Are winter squash allowed in your ACD plan? I’ve heard yes and no from different sources.

    Reply
  32. Christine says

    April 28, 2009 at 10:54 pm

    Every time I see rutabaga in the store I am tempted to get it but have NO clue what to freaking do with it. This recipe looks AMAZING and has inspired me to get that rutabaga for it!

    Reply
  33. Elizabeth says

    April 29, 2009 at 4:46 am

    We often make sweet potato fries and had parsnip fries not long ago (using just olive oil and salt), and you’re right! They’re fantastic.

    Now I’ve GOT to try rutabaga fries! Thanks for the great idea.

    Reply
  34. Crystal says

    April 29, 2009 at 11:09 am

    Mmm these look good. I’m a fan of carrot fries, and sweet potatoes for that matter. Parsnips and rutabaga are a good idea, I have to try them out soon.

    Reply
  35. Hayley says

    April 29, 2009 at 1:32 pm

    Those fries look insanely crunchy and delicious. Thanks for sharing Ricki!

    Reply
  36. ttfn300 says

    April 29, 2009 at 10:11 pm

    wow, what a neat idea! i’ll have to give it a try sometime 🙂

    Reply
  37. Soma says

    April 29, 2009 at 11:23 pm

    all i can say is WHAT AN IDEA!!

    Reply
  38. Jodye says

    April 30, 2009 at 2:07 am

    Ahh, somebody get me into a kitchen, this instant! I must make these immediately!!

    Reply
  39. Vegetation says

    April 30, 2009 at 6:14 am

    Yum1 What an awesome idea!!!

    Reply
  40. Mom & Rita says

    April 30, 2009 at 1:11 pm

    Cowgrrrl Cookies – Ricki! You are awesome but I can’t keep up trying to cook all of your great recipes. Ranger Cookies were a thing of the past until this post – I think I have everything to make a batch but then that Frigal Fritata calls and now Sweet Potato Fries and I just don’t have the time! Not that I’m complaining mind you. But when your recipe book is published with all of your desserts I may end up eating only dessert for days on end!!

    Reply
  41. Still Life in South America says

    April 30, 2009 at 6:24 pm

    These are genius. I wish I had thought of these when I made my sweet potato fries. They needed a little something special, but I didn’t know what.

    Reply
  42. Steph (I am Bee) says

    April 30, 2009 at 10:17 pm

    i love almond butter and to combine it with vegetables.. and make them crispy – amazing – i really want to try them!!

    Reply
  43. Melisser says

    May 1, 2009 at 7:03 am

    Oh wow, these are right up my alley! I have sweet potatoes, now I need rutabaga! yum.

    Reply
  44. FabFrugalFood says

    May 3, 2009 at 6:54 pm

    This idea is just awesome. I am trying this ASAP!

    Reply
  45. Erin says

    May 5, 2009 at 12:46 pm

    This sounds like a fantastic snack idea, how come nobody though of it before?!?

    Reply
  46. Meghan (Making Love In The Kitchen) says

    May 6, 2009 at 11:20 am

    This is an outstanding recipe! When did you say your book was coming out?

    Reply
  47. Jay (The Vegan Foodie) says

    May 12, 2009 at 12:42 pm

    I really like oven baked fries. Often mine never come out crispy. I am still trying to work on making them crispy. These fries look amazing!

    Reply
  48. Jennifer Bannock says

    January 27, 2010 at 2:37 pm

    Hi,

    Your recipes are great! I have tried to print some – off the expeired website and the new one, but no luck. Are all of the recipes in your book? Please send me the most current link with the ability to print recipes. Thanks,

    Jennifer
    (Toronto)

    Reply
  49. Kelly says

    April 16, 2010 at 4:09 pm

    Thanks for the recipe! I can’t wait to try these! Look so yummy and crispy! I’m sure my hubby will love these too!

    Reply
  50. Michele | aka Raw Juice Girl says

    April 18, 2010 at 9:49 am

    I am SO glad Angela (from Oh She Glows) pointed me in this direction! Both yours and Angela’s version of these parsnip fries just look divine–I can’t wait to try them!!!! 😀

    Reply
  51. Shannon says

    May 17, 2010 at 10:29 pm

    omg ricki, these are delicious 🙂

    Reply
  52. Lauren @NoFauxFood says

    June 11, 2010 at 7:14 pm

    OMG these are our new obsession in our house

    Reply
  53. Ashley says

    August 4, 2010 at 1:02 pm

    I made these last night with sweet potatoes and they were good but not as gorgeous as yours! Mine weren’t really crisping up so I left them in longer and ended up burning a lot of them. 🙁 It was fun to try something different though! Probably if I had used a harder/more sturdy root vegetable like rutabaga they would’ve crisped up better.

    Reply
  54. Ashley Craft @ Taste for Healthy says

    January 18, 2011 at 6:01 pm

    Parsnip fries are roasting in the oven as we speak! 🙂 Thank you for the recipe & inspiration!! I am sure they will be absolutely amazing!!!

    Reply
  55. MyThy as in "Mighty" says

    January 25, 2011 at 10:25 am

    Hi Ricki,

    I’ve been enjoying your blog but too afraid to post. I’ve made these parsnip fries with almond and peanut butter (separate times). I recently purchased peanut flour from Trader Joe’s. Do you know how I can incorporate this into this recipe? Maybe add a 2-3 tbsp of peanut flour to the mix?

    Thanks!

    MyThy

    Reply
  56. Teri says

    February 7, 2011 at 6:55 pm

    Parsnip fries are roasting in the oven, we made our own almond butter because I couldn’t find any at the market, will have to try a slightly less mega-mart locale I guess, but they are browning up and look lovely! Thanks for the recipe!

    Reply
  57. Emma says

    February 28, 2011 at 4:46 pm

    Soooo yummy. I can’t believe how long ago you posted about these and I’ve only just made them. I got a swede (rutabaga) in my veg box and suddenly remembered this recipe 🙂 Thank you

    Reply
  58. Maija Haavisto says

    September 14, 2011 at 2:45 am

    I used a sweet potato and two turnips. I figured if you can use rutabaga, you can use turnips. Well, the turnip fries were maybe a bit too turnip-y, but not bad. I didn’t get my fries to crisp up (I never manage that, even though I’ve followed several recipes which are supposed to result in very crisp fries), but it was tasty nonetheless.

    I’ll be sure to try the cauliflower variation! And parsnip of course. But that’s a given, because parsnips are awesome, I just didn’t happen to have any.

    Reply
    • Ricki says

      September 14, 2011 at 8:30 am

      I’ve heard other people say they can’t get them to crisp up, but mine get fairly crisp (not quite like fried, but nice and solid with a bit of a crunch on the outside). I think you just really, REALLY have to bake them for quite a while. . . and I can almost never wait that long. 😉

      Reply
  59. Liz, Holistic Health Counselor says

    October 10, 2011 at 7:53 pm

    Thanks for this yummy recipe, Ricki! I stumbled upon it and now we’re trying these tonight with sweet potatoes, tahini and curry. No almond butter on hand, so I am anxious to see how the tahini works out. Delish!

    Reply
    • Ricki says

      October 10, 2011 at 10:05 pm

      Thanks, Liz! I think for me the tahini might be too strong of a flavor, but if you like tahini, go for it! Let me know what you thought about it. 🙂

      Reply
  60. ba.c says

    December 29, 2011 at 9:45 am

    Hey Ricki,

    I tried this one today with rutabaga.
    Unfortunately they didn’t become crispy, ’cause rutabaga contains too much water.

    So I’m trying it with parsnips again, now.
    Hopefully it will work out fine for me =)

    Anyways, thank you very much for this inspiring recipe!

    ba.c

    Reply
    • Ricki says

      December 29, 2011 at 12:19 pm

      ba.c, it takes longer for these fries to crisp up on the outside than for regular fries. I found I had to bake them almost twice as long. But we love them even when they’re a bit softer! 🙂

      Reply
  61. Local{ATL}ast says

    May 1, 2012 at 7:55 pm

    These are a regular staple in our home – thank you for sharing! As you mentioned, I found success in baking them for a longer period of time…I prefer them extra crispy!

    Reply
  62. Lisa says

    July 2, 2012 at 11:48 pm

    I just tried these for the first time tonight (using a mix of sweet potato and parsnips), and they were amazing! I used some rosemary-infused extra virgin olive oil in addition to regular EVOO – highly recommended. I’m not exactly skilled in the kitchen, but recipes like this give me some hope. 😉

    Reply
  63. Jen says

    October 27, 2013 at 8:42 pm

    Ricki,
    These fries were so wonderful. I love sweet potatoes and almond butter, so it was a perfect combination. Added just a pinch of cinnamon for a little sweetness. Great recipe!
    Jen

    Reply

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  29. Candida diet, grain-free, Apple Fritter Rings | Ricki Heller says:
    January 24, 2016 at 6:36 pm

    […] eat deep-fried foods any more. Sure, I still eat fries, but these days, they’re sweet potato oven fries or chickpea […]

    Reply

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Hi! I'm Ricki, cookbook author, professional recipe developer, holistic nutritionist and anti-candida crusader. Let me show you how easy it is to eat plant-based, sugar-free, gluten free food that tastes great!

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