Yes, our “fries” can be healthy, especially when eaten as a meal with a big salad.

You can use any kind and combo of potatoes: sweet, baking, fingerling, reds are some yummy suggestions. Parsnips and beets also make great fries!

Wash your potatoes and cut them into stripes, choose a size and go for it, the more uniform the better they cook. Soak strips in ice water for 15 min.
 
Preheat oven to 425, assemble fries in a glass baking dish and bake until golden brown, flipping a couple of times, for approximately 20 minutes.  Brush with olive oil, sprinkle with rosemary, cayenne and dill.  If you must dip in sun dried tomato “catsup”

Healthy "Ketchup:"

Cover ½ cup of sun dried tomatoes with hot water and soak until soft.  You may have to add more water.  Puree with a couple of teaspoons of olive oil for a delicious dip.  Feel free to spice it up with a little cayenne and lemon juice.
 

Spiced Potatoes

½ tsp ground coriander seeds
½ tsp ground cumin seeds
½ tsp ground fennel seeds
½ tsp dried red pepper flakes
½ tsp ground paprika
½ tsp ground turmeric
16-20 fingerling potatoes 
dulse or kelp

1.  Place coriander seeds, cumin seeds and fennel seeds a large sauté pan (such as a cast iron skillet) over medium heat and stir for about 2 minutes or until the seeds are toasted and fragrant.
2.  Transfer the seeds to a spice grinder and cool slightly. Add the red pepper flakes and pulse until the spices are finely ground. Pulse in the paprika and turmeric. Set the spice mixture aside.
3. Add the potatoes to the hot pan with a little water, wet sauté  about 5 min.
4. Sprinkle spice mixture over the potatoes. Cook until the potatoes are golden brown stirring from time to time to keep potatoes from sticking.  About 15 to 20 minutes..
5.  Season the potatoes generously with dulse,  kelp or crushed celery seed. Serve immediately.
 

Roasted Beets

Beets and their greens are loaded with vitamins and other nutrients, be sure to save the tender greens to add to a salad.

Preheat oven to 325 degrees.

1.  Cut greens away, leaving ¼ inch of stem.  Scrub the beets and place in a covered casserole dish with ¼ inch of water in the bottom.
2.  Depending on the size of the beets, roast for 30 or so minutes.  They can be easily pierced with a knife when done.
3.  Let cool, cut away the ends, and the beets should slip right out of their skins.
4.  Peel and slice right before eating.  Unpeeled, the cooked beets will keep for 4 or 5 days in the fridge.

Coleslaw

1 cup shredded green cabbage
2 cups shredded red cabbage
½ cup red onion, finely chopped
¼ cup carrot, coarsely grated
1 clove garlic, finely minced
1 tsp apple cider vinegar
1 tsp raw honey
1 tablespoon olive oil
Pinch of kelp or dulse flakes or powder

Combine all ingredients and let sit before serving.
 

Apple Slaw

1 small head green cabbage, finely shredded
1 carrot, grated
2 stalks chopped celery
1 large apple, cored and finely chopped
1 tablespoon finely grated onion

Dressing: 1 tbsp honey, ½ tsp. Dulse or kelp powder or flakes or crushed celery seed, pinch of cayenne, 2 tbsp apple cider vinegar, 1 tbsp olive oil

Combine the cabbage, carrot, celery, apple and onion in a salad bowl.  Beat together dressing ingredients.  Pour over the salad mixture and toss well.  Let stand at least 20 min in the fridge before serving.

Seasoned Steamed Potatoes

3 or 4 medium sized red potatoes
2 tablespoons olive oil
1 tablespoon fresh parsley or 1 tablespoon dried dill
Dulse, kelp or crushed celery seed

Wash, dice and steam potatoes until tender, generally 15 to 20 minutes.  Remove from heat, save steaming water for broth  Toss with olive oil and seasoning.  Serve immediately.
 

Green Beans

1 ½ fresh green beans; trim off stems
2 tablespoons olive oil
2 garlic cloves, minced finely
2 teaspoons fresh ginger, finely minced
½ cup freshly chopped cilantro or parsley

1.  Prepare a large bowl of ice water
2.  In another large bowl steam beans until crisp-tender, about 8-10 min. 
3.  Drain the beans and transfer to the bowl of ice water. 
4.  Remove beans and drain well.
5.  In a large bowl, combine the olive oil garlic and ginger. 
6.  Add beans and toss to coat.
7.  Garnish with cilantro, serve immediately.
 

Mexi-Boats

2 avocadoes, peeled and pitted
2 or more fresh ears of corn, cut kernel from the cob
2 large red or yellow bell peppers, seeds and stems removed, cut in half lengthwise
½ cup chopped fresh cilantro
Cayenne, dulse or kelp

1.  Mash the avocados together with the corn, cilantro and seasonings in a bowl. 
2.  Spoon the avocado mixture onto the bell pepper halves and enjoy.
 

Collard Greens and Garlic

1 bunch fresh collard greens, rinsed and chopped or sliced into strips
2 cloves fresh garlic, minced
Dulse or kelp to taste

1. Saute the garlic in water in large saucepan until tender. 
2.  Add collards and about ¼ cup more water.  Cover and steam until tender, generally 5 to 10 minutes.
3.  Toss with seaweed and olive oil if desired.  Serve immediately.
 

Chili Asparagus

1 pound asparagus
2 tablespoon fresh lemon juice
2 tablespoons olive oil
Zest from 2 lemons
2 cloves garlic finely minced
1 teaspoon cayenne
1 tablespoon finely minced parsley
1 tablespoon soaked sunflower seeds, minced

1.  Steam asparagus until soft maybe 5 minutes
2.  Combine lemon juice, olive oil, and garlic, blend well and toss with asparagus.
3.  In a separate bowl, mix zest, cayenne, sunflower seeds and parsley.
4.  Sprinkle over asparagus and serve.

Radicchio Slaw with Raspberry Balsamic Dressing

Slaw

1 small head radicchio, quartered, cored, and thinly sliced crosswise
1 small red onion, halved and thinly sliced into half-moons
1 carrot, peeled and grated
1 crisp apple, cored and diced
small handful fresh parsley leaves
1 lemon

Raspberry Balsamic Dressing

1 1/2 tablespoons balsamic vinegar
2 teaspoons honey
2 tablespoons fresh  or frozen raspberries
2 tablespoons olive oil

1. Put the radicchio, lettuce, onion, carrot, apple, and parsley in a large bowl. Finely grate the lemon right over the salad, using about half the zest.
2. To make the dressing, lightly heat the vinegar and honey together in a small saucepan until the honey dissolves. Transfer to a small bowl and whisk in the preserves and olive oil.
3. Pour the dressing over the salad and toss well.
 

Eggplant “Crostini” with Heirloom Tomatoes and Avocado

1 large eggplant, sliced and grilled
4 tbsp olive oil
2 firm but ripe avocados, peeled, pitted, roughly chopped
2 tbsp fresh lime juice
4-6 heirloom tomatoes, roughly chopped
1/4 cup coarsely chopped fresh basil leaves
2 tbsp apple cider vinegar
3 tbsp soaked sunflower seeds
3 tbsp finely chopped fresh chives
Fresh small basil leaves, for garnish
Stir together all ingredients and add generous spoonfuls to eggplant slices.

Grilled Avocado Corn Salsa 

1 ripe avocado
1 luscious ripe red tomato
1 ear fresh corn, husked
1 scallion, trimmed and finely chopped or 3 tablespoons diced sweet onion
1 or 2 jalapeno or Serrano chilies, seeded and minced.  (for spicier salsa leave in the seeds)
¼ cup chopped fresh cilantro
2 to 3 tablespoons fresh lime juice
Dulse or kelp to taste

1.  Set up your grill for direct grilling and preheat to medium. For the best results grill over wood, or toss some un-soaked wood chips or chunks (ideally oak or hickory) on the fire.
2.  Cut the avocado in half lengthwise to the stone. Twist the halves in opposite directions to separate them. Sink the knife into the exposed pit and twist to remove and discard the seed.
3.  Arrange the avocado (cut side down), tomato, and corn on the grate and grill until darkly browned, 3 to 5 minutes for the avocado, 6 to 8 minutes in all for the tomato and corn. The idea is to blister and blacken the skins, while leaving the vegetable raw in the center.
4.  Transfer the vegetables to a cutting board and let cool.
5.  Cut a crosshatch into each avocado half, through the flesh, to but not through the skin. Scoop out the avocado with a spoon into a mixing bowl-it should fall apart into a neat 1/4-inch dice.
6.  Dice the tomato into 1/4-inch dice.
7.  Cut the kernels off the corn. The easiest way to do this is to lay the cobs flat on a cutting board. Remove the kernels with lengthwise slices of a chef’s knife. Add them to the avocado and tomato.
8.  Just before serving, add the chili, cilantro and limejuice to the salsa ingredients and gently toss to mix. Add seaweed and additional limejuice to taste.

Apple-Dried Plum Chutney

1 medium onion, coarsely chopped
1/2 cup cider vinegar
1/4 cup water
3 dates, pitted
2 1/2 medium apples or pears, or a combination, peeled, cored, and cubed (about 5 cups)
2 cups pitted dried plums
2 tbsp fresh ginger, finely chopped
1 large clove garlic, finely chopped
Finely grated zest of 1 lemon
1 cinnamon stick
½ tsp olive oil

1.  In a large saucepot, sauté onions in a touch of water for 5 to 7 minutes, or until soft.
2.  Add the vinegar, dates and more water.
3.  Add the remaining ingredients except olive oil and bring almost to a boil, stirring occasionally. Reduce the heat and simmer, covered, for 20 minutes, or until the apples are tender, stirring occasionally.
4.  Remove from the heat; uncover and cool for 20 minutes.
5.  Stir in olive oil and serve.
 

Bean Dip

1 cup lima beans, sprouted
¼ or more teaspoon fresh rosemary leaves
1 clove garlic
1 tablespoon olive oil
Juice of half a lemon
Dash cayenne pepper or to taste

Combine all ingredients in food processor, mix until desired consistency.  Great with veggies or sprouted crackers.

Fresh Mango Salsa

3 large fresh mangos, peeled and pitted
1 tablespoon finely minced jalapeño peppers
4 green onions
2 tablespoons cilantro
2 tablespoons fresh lime juice
Pinch of finely chopped red chili peppers