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TIP OF THE DAY: Veggie Fries Recipe

Get everyone to eat more vegetables—
French fried! Photo courtesy Arch Rock
restaurant | Santa Barbara.


A few weeks ago we published a recipe for truffle fries from Arch Rock Fish restaurant in Santa Barbara. This luxurious comfort food seasons French fries with truffle oil and shaved Parmesan cheese.

Few people turn down French fries. But in the name of getting your family to eat more veggies—and because they’re delicious—how about veggie fries? Arch Rock Fish has supplied its recipe:



  • Carrot, fennel, yellow squash, zucchini or your favorite vegetables
  • Flour
  • Buttermilk or kefir
  • Seasonings: celery salt, granulated garlic* or garlic powder, ground fennel seed, onion powder, granulated garlic, salt and pepper
  • Oil for frying
    *Granulated garlic has a coarser texture than garlic powder; it’s like fine cornmeal.



    1. CUT vegetables into fry-shaped pieces (baton, a thicker julienne), about ½ inch wide. If a particular vegetable doesn’t lend itself to a julienne shape, cut into small florets (e.g., broccoli, cauliflower) or circles (e.g., broccoli stalks).

    2. MIX seasonings into flour.

    3. DIP vegetables into buttermilk to coat, then dredge in seasoned flour.

    4. FRY until golden.

    If you’re concerned about fried foods, here’s another great tip: the T-Fal Actifry low fat fryer.


    The T-Fal Actifry cooks an entire batch of fries or fried veggies with just one tablespoon of oil. Photo courtesy T-Fal.


    This wonderful appliance lets you fry an entire batch of veggies in just one tablespoon of oil. It’s a great Mother’s Day or Father’s Day gift for people who love their fried foods.


    Contrary to what many people believe, fat/oil is not bad for you: You need two tablespoons of it a day for healthy functioning of organs (more from the Mayo Clinic). It’s saturated fats, including cholesterol, that you need to avoid.

    So grab the monounsaturated “good” fats—avocado oil, canola oil, olive oil, peanut oil—and an Actifry and feel good about eating fried foods.

    Second-choice oils include the polyunsaturated fats, such as corn oil, flaxseed oil, grapeseed oil, olive oil, soybean oil and sunflower oil.

    Here’s more about good fats and bad fats.


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

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