We all have a food weakness. French fries are mine. They're salty, crunchy and so good it's hard to think about them without grabbing an order. Unfortunately french fries are just about the worst fast food that you can eat. Quitting them is a hard part of any transition to a healthier diet. But replacement foods can help and I've found a few delicious alternatives..
The Fat and Calories in French Fries
When most of us go for a serving of fries we don't stop to think about the fat and calories in french fries. But the statistics are pretty shocking. Here's the calorie count of some of my former favorite french fry brands:
- McDonald's Large French Fries: 500 calories, 25g of fat, 350mg of sodium
- Wendy's Large French Fries: 530 calories, 25g of fat, 570mg of sodium
- Popeye's Large French Fries: 770 calories, 41g of fat, 1700mg of sodium
- Burger King's Large French Fries: 500 calories, 22g of fat, 710mg of sodium
I'm African American and prone to high blood pressure. That means I'm only allowed 1500mg of sodium a day according to the American Heart Association. Salty fries just aren't an option.
And at my age I only need 1800 calories a day to maintain my weight. A large order of fries can be almost a third of my daily caloric intake. These are the reasons why many of us have to say goodbye to fries for good. Lucky for us, the alternatives taste even better than plain old salted potatoes.
Avocado Fries
If you've never given avocados a try, now's the time. Baked they have the texture of french fries and much more flavor. This recipe tops them with a panko crust crunch that is delicious. You'll get your daily dose of heart-healthy unsaturated fat and a whole lot of flavor.
The damage: 271 calories, 21g of fat, 119mg of sodium
Zucchini Fries
These are so good that even the kids will love them. In this recipe from The Girl Who Ate Everything, the zucchini is covered in bread crumbs and parmesan and then baked in the oven. Dip them in a little marinara sauce and they're out of this world.
The damage: 121 calories, 2.4g of fat, 150mg of sodium
Baked Asparagus Fries
Asparagus has a great, fresh flavor that's even better when it's breaded. The best time to get cheap, fresh asparagus is early in summer when they're breaded. This recipe is one of my favorites even when I'm not craving french fries.
The damage: 127 calories, 0.5g of fat, 150mg sodium
Baked Polenta Fries
If you've never had it, polenta is a lot like corn bread. You can find it at Whole Foods or other health/high end stores already made or dry. All you have to do is slice it and bake it following this recipe. Dip these fries in a little marinara or another tangy sauce.
The damage: 88 calories, 7.7g of fat, 600mg of sodium
Baked Pickles
This is for my southern friends who read my website. Fried pickles aren't french fries but they are a southern favorite. This recipe is a great twist on the fried version. It has all of the tart flavor you love but not the fat. But keep in mind that this recipe is high in sodium so some of us can only eat these on rare occasions.
The damage: 75.8 calories, 1.4g of fat, 544mg of sodium
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| Dr. Sharon Iglehart |
Pair any of these with a little salmon or a healthy sandwich and soon you'll find that you don't even miss fries. These recipes have more flavor than plain, fried potatoes. And they're much healthier. Know any other great alternatives to french fries? Share the recipe with us in the comments section.
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