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TIP OF THE DAY: Make Parsnip Chips

Parsnip: the new snack chip. Photo and
recipe courtesy Actifry.


Earlier this year, we wrote about the new healthy chip craze, nutritious kale chips.

Will the next hot snack be parsnip chips? These root vegetables, cousins of carrots, are popular in soups and stews. But they also lend their honeyed sweetness to a crunchy snack chip.

Full of fiber, folate, manganese, potassium and vitamins C and K, parsnips are healthy, filling and surprising “gourmet.”

If you have an ActiFry, you need very little oil to make the chips. Alternatively, you can bake the chips in the oven,* use a Mastrad chip maker in the microwave, or fry them in the conventional (but less healthy) manner.

Parsnip chips can also be served as a side vegetable, with or without the dip. We sprinkled ours with a touch of sea salt and chopped fresh parsley or rosemary.

*Baked parsnip chips: Preheat the oven to 375°F. Slice the parsnips and coat in olive oil and spices (chile powder, garlic powder, salt, pepper, other favorites). Place on a parchment or foil-lined baking sheet and roast for 30 to 40 minutes or until crispy. Toss the chips halfway through to ensure even cooking.



  • 2 parsnips, washed but not peeled
  • 2 tablespoons rice flour (also available in whole grain brown rice flour)
  • 1 scoop olive oil

    1. Slice the parsnips very thinly, preferably with a mandoline slicer. The thinner the slices, the crisper the chips.
    2. Toss the parsnip slices with the rice flour in a bowl.

    3. Add the olive oil and parsnips to the ActiFry and cook for about 35 minutes, or until brown and mostly crisp.


    The creamy maple mustard dip is lighter and has less saturated fat than rich sour cream based dips


  • 1 tablespoon whole grain mustard
  • 1 tablespoon maple syrup
  • 1 tablespoon extra virgin olive oil
  • 2 teaspoons lowfat mayonnaise


    Whisk together the mustard, maple syrup, olive oil and mayonnaise, until creamy and well combined. Serve dip with parsnip chips.

    The sweetness of the maple syrup complements the sweetness of the parsnips, but if you can use your favorite tangy dip or salsa.


    Parsnips originated in the Mediterranean basin. Wild parsnips were the size of baby carrots. The Roman brought the parsnip north through Europe, finding that the farther north they were planted, the bigger the root vegetable grew.

    Parsnips are members of the taproot (true root) family, a group of plants whose roots are eaten as vegetables. The family also includes beet, black salsify, burdock, carrot, celeriac, daikon and radish, rutabaga and turnip, among others.

    Find more of our favorite savory snacks and vegetables.


    Freshly harvested parsnips. Photo © Uros Petrovic | Fotolia.


    Related Food Videos: For more food videos, check out The Nibble's Food Video Collection.

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