Winning in the Kitchen: How to Make Homemade French Fries
Lacey Rivette
Can French Fries be "Healthy"?
You might not think so, but the reason fries get a bad wrap is because they are typically prepared in ways that make them less nutritious (i.e. deep fried in processed oils like hydrogenated soybean, cottonseed or sunflower oil).
Our Registered Dietitian wants to give fries a little redemption, so she has created a step by step walk through for how to "healthify" your next batch of fries. These bad boys are loaded with fiber, potassium, magnesium, vitamin C, vitamin A (when you use sweet potatoes)... and carbs to help your muscles recover from your hard workouts. That is exactly why this recipe is featured in our Winning in the Kitchen Weight Loss Meal Plans!
Homemade French Fries (makes 4 servings)
Ingredients:
- Extra-virgin olive oil or Avocado oil, 1 tablespoon
- Sweet or Russet Potatoes, 1 1/4 lb (about 2 large or 3 medium)
- Cornstarch, 1/2 tablespoon
- Sea Salt, 1/2 teaspoon
Directions:
- Preheat oven to 420 F.
- Line a large, rimmed baking sheet with parchment paper so the fries don’t get stuck to the pans (foil can work you just have to grease it well).
- Cut the sweet potatoes into slices about ¼″ wide and ¼″ thick. Try to cut them into even sized pieces so the fries will bake evenly.
- Place the fries on the baking sheet and sprinkle with cornstarch. Toss until well coated, rubbing in any excess.
- Drizzle the olive oil over the fries followed by the salt & toss until the fries are evenly coated.
- Spread your fries out evenly on the baking sheet (overcrowding will make them less crispy).
- Bake for 22 minutes, then flip/toss the fries.
- Return to the oven and cook for another 8-12 minutes or until the fries are crispy. Keep an eye on them, as they can turn from crisp to burnt quickly.
- If desired, toss the baked fries with seasonings to taste (like garlic powder or cayenne). Enjoy!
Nutrition (per 1/4 of recipe):
150 calories, 2g protein, 28g carbs, 4g fat & 4g fiber
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Lacey provides education and guidance to athletes about how to make healthy food choices that supports their performance goals, aids in sustainable weight loss, and improves their recovery. We are currently in the process of developing custom nutrition plans and one-on-one counseling with her, so keep your eyes out for those to be released in the near future!
Winning In The Kitchen FAQ w/ Jackson and Lacey
Winning in the Kitchen Meal Prep Guide






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30 Week Weights + Sweet Spot Base
- Increase power and endurance
- Combines Weight Lifting then Sweet Spot Base Training

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- Builds a Big Aerobic Base
- Complete 4 month Training Plan with 3 Power Tests
- new Professional Level with 18 - 26 hours / week

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- Perfect for winter indoors
- Sweet Spot, Tempo intervals, Threshold Intervals

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- Increase your Power Output in 10 weeks
- This program is modified from our tried 'n true 10 week weight lifting plan

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- Raise your threshold power output with VO2's
- Includes, Course Recons, a Taper into the Race + Leg Openers!

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Boulder Roubaix

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Breck Epic Sweet Spot Training Plan

Climbing Intervals
- This plan will put you on the start line prepared to crush some massive climbs!
- Tempo, SS & Threshold intervals during the week + group rides and/or harder efforts on the weekend

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- Time Trial Training for Colorado state
- Threshold, VO2 Max, and Anaerobic workouts

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- Prepares you to CRUSH the Tushar Crusher this upcoming July
- Includes Sweet Spot, Threshold, VO2 work, and Simulation Rides

CX Race & Recover: In-Season
- Perfect for putting your speed & skills to the test
- Keeps your 'cross skills sharp so you are ready to race and balances recovery so you can continue to perform well

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- Suitable for the cyclocross athlete that wants to get ready to race
- Includes a taper and leg openers to prepare you for your first race of the season

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- Perfect for the CX athlete that likes to plan ahead and build a solid base
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- Includes cycling specific nutrition guidance, a Taper into the Race + Leg Openers!

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- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals

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- For the rider that has loftier goals than just finishing
- Includes longer rides and cycling specific nutrition guidance

Gravel In-Season

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- XC MTB specific training for the IceMan

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- Indoor cycling training plan has advanced aerobic endurance
- Workouts are geared towards you riding indoors on the trainer

Intervals for Cross Country MTB
- 6-week cross-country interval training plan
- Endurance mountain bike hammer rides, VO2's, threshold, diabolical tabatas, and race starts to prepare you to crush your goal race!

Intervals for Time Trials
- 6-week Intervals for Time Trials training plan
- Use your training zones to ride just hard enough to get faster & stronger