Healthy & Gluten Free

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Categories: Side Dishes  •  Snacks - Chips    

These homemade French Fries are delicious and have much more flavor than any store bought fry. The secret is "double" frying, which ensures a nice crisp fry.

Homemade French Fries on a wooden board next to a small dish of ketchup
Image by: Thora Toft

Prep and cooling time: 2:50 hours      Cook time: 15 to 30 minutes      Makes: 4 servings      Difficulty: Medium

Gluten free Dairy free Egg free Vegan option

You can season them with some sea salt, or sprinkle with some homemade All Purpose Seasoning.

When you use a Real oil, these can be eaten as part of a healthy diet - just don't have them every day.

Choose a "Real Food" oil, such as organic coconut or palm oil, that doesn't use chemicals during manufacturing or Homemade Lard. Avoid other vegetable oils, as they are not suitable for using hot, and will deteriorate into unhealthy substances that can cause digestive upset.

Use all organic ingredients.

Shopping Tips - what to look for to get the best gluten free, real ingredients for this recipe:

Fresh fruits and vegetables should be organic.

This reduces a number of toxic chemicals that can cause harm to humans. When you are required to eat gluten free, you will need to reduce all unnecessary stress on your stomach, so that it has a better chance of healing. Using organic fresh fruits and vegetables will go a long way to achieving this.

Each year a US report is created by the EWG (Environmental Working Group) listing the most and least pesticide contaminated common produce in the US. It is useful to know where to put your initial focus on what to buy organic and what can be lower on your priority list. I'd suggest that if a crop is not on the EWG "Clean 15" list on the below listed site, that you buy organic.

Consumer Reports has also published a report. They have a nice summary of residues on both conventional and organic produce. This is a good place to start if this is a new topic for you, and it gives good detail, but in a readable format.

They found that all organic produce has consistently been tested to show low or very low levels of residue. This can make you confident that organic is a good way to go. A link to their summary page on pesticide residues is linked below.

For anyone who really wants to dig into the full datasets of the EPA residue testing, they can find that at the bottom link below. This will include the most recent reported data.

Potatoes are listed as #11 on the EWG "Dirty Dozen" list (2018). Conventional potatoes had more pesticide residues by weight than any other crop. One pesticide in particular, chlorpropham, makes up the bulk of pesticides detected on potatoes. They should be purchased as organic.

Sweet potatoes are not on the EWG "Clean 15" list (2018). They rank 31st out of 48 for contamination. They should be purchased as organic.

Check out these 4 articles. The first 2 show this year's EWG report on pesticide contamination, and will be updated automatically based on the current year. The third article is the Consumer Reports summary page for pesticide residue on produce, including conventional and organic, and domestic and imported. The fourth article is the direct link to the EPA residue testing site, where you can do further research:

Coconut oil - You want to look for organic coconut oil processed without chemicals. It does not need to be raw, since you're cooking with it, but you want it made without chemicals. You can also make your own coconut oil. Below there is a link to a You Tube video that shows you how to make both cold pressed, and heat created coconut oil.

Lard - You can also use unrefined, organic lard. You can make your own Homemade Lard here, on our site. If you are buying it, you do not want to buy the regular grocery store white blocks, as they are made with a number of toxic chemicals, some that don't need to be on the label, and are usually hydrogenated.

Palm oil - You also can use organic palm oil, as long as it's not processed with chemicals when it's made.

You want to avoid using vegetable oils when cooking, as they degrade into trans fats, which are extremely bad for you. Such as corn, canola, soy, grapeseed, sunflower, safflower, etc. Any oils with a significant amount of polyunsaturated fats should not be used for cooking.

Recent research is showing that saturated fats are not linked to heart health problems.

Saturated fats are the most heat stable to use for cooking. This is also why it's ok to cook with good quality oils that use heat during the processing, as long as they also don't use chemicals, and don't use hydrogenation.

This topic is very popular now, and you'll need to wade through a lot of conflicting information, and emerging information. Keep an eye out as more advances are made, and old ideas are discarded.

To learn more about these different types of oils, check out these 8 articles (I am NOT an affiliate of any of these):

You want to find unrefined salt, with no additives. It should say unrefined on the label. If it is refined, it will simply say salt. Refined salt does not need to list the chemicals used in the refining process, but the word "refined" will tell you that something was used (and most are toxic).

Look for unrefined sea salt, Himalayan salt, or various gourmet hand crafted salt.

Good sea salt should be unrefined, and will not be pure white.

There is also Himalayan salt that many consider a healthy source of salt. It is generally unrefined. There is some debate as to the quality, and the exact makeup of the other minerals found in it. If you find a source of it you like, then go ahead and use it. It's largest benefit is that it does not have added chemicals, and has a wide range of other minerals. If you want the other minerals, then this is a good option.

There are a number of different gourmet salts that are hand crafted via evaporation that are nice quality. With some investigating, you can find very clean, uncontaminated sources.

For additional reading on salt, check out this article on our site:

Ingredients:
2 large Russet potatoes
  Coconut oil, Homemade Lard or palm oil, for deep frying
  Sea salt or homemade All Purpose Seasoning
Substitution Notes:
You can use any other type of low starch potato, such as Yukon Gold, for the best results. Other potatoes will work, though they may not turn out quite as crispy.
 
You can also try using Sweet Potatoes. You do have to watch the "second" round of frying as they will be ready extremely quickly. These don't freeze as well due to this so plan to make these and eat them the same day.
Directions:
Fries after first frying, draining
French fries draining on a paper towel after first being fried in oil
Image by: Thora Toft
  1. Wash potatoes. Peel, if desired.
  2. Cut potatoes into French Fry shapes. They can the thick or thin, as long as they are all about the same.
  3. Place them in cold water, and let sit for 1 to 2 hours. This allows the starch to be extracted, and results in a crisper French Fry. Change the water a couple times.
  4. Drain the fries. Lay them on a kitchen towel to dry. You can pat them with a towel to help them dry faster. The drier they are, the better.
  5. In a deep skillet, pot, or deep fryer, melt the coconut oil over medium high heat. You'll need at least 1 inch of oil in the pan or skillet. You can use more if you have a large enough pot, or are using a deep fryer. Don't fill a pot more than 1/3 to 1/2 full of oil. When using a deep frier, follow the directions that came with it.
Fries made from a different variety of potato
French fries on a board, sprinkled with seasoning, next to a bowl of ketchup
Image by: Thora Toft
  1. Heat the coconut oil to about 350 to 375 degrees. This is about the smoke point limit for good quality coconut oil. A frying or candy thermometer will give you an exact temperature. You can test that the oil is ready by dropping a small fry into the oi; it will sizzle when the oil is ready.
  2. Fry the potatoes in small batches, just enough to make a single layer of fries in the pan. Cook until they are just barely starting to brown on the edges. You don't want to over cook them at this point. When trying one, it should be floppy, and cooked, but not crunchy. The time to cook them will vary greatly depending on your potatoes, the oil, and the thickness, but will range from 10 to 20 minutes.
Fries made from sweet potatoes
Sweet potato fries on a board, sprinkled with seasoning, next to a bowl of ketchup
Image by: Thora Toft
  1. Use a slotted spoon or tongs and remove the fries to drain on paper towels, or a wire cooling rack placed over a drip dish.
  2. Repeat until all the fries are done.
  3. Let the fries cool completely; about 1/2 an hour.
  4. When cool, prepare your oil again, and bring it back up to 350 to­ 375 degrees. Recook the fries. This time let them cook until they are golden brown.
  5. Remove from the oil and drain again. Sprinkle with sea salt or homemade All Purpose Seasoning while still hot.
Freezing French Fries:
  1. These can be frozen after the first round of cooking, to use later. Let them cool.
  2. When cool, lay them on cookie sheets, not touching, and freeze. When they are fully frozen, transfer them to a bag and return to the freezer.
  3. When you're ready to use them, remove them from the freezer, and ensure they aren't stuck together. Add the still frozen, separated fries to the hot oil for a few minutes, until golden brown. Frozen fries will naturally have a more moisture, so will spatter a lot more when you place them in the hot oil. Be careful so you don't burn yourself.
  4. When done to your liking, remove, drain, and sprinkle with seasoning as desired.

Enjoy!

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10 Steps to Healthy Gluten Free Eating
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Gluten free quick start booklet on top of meal preparation
10 Steps to Healthy
Gluten Free Eating
 
The free 10 Step Guide is packed full of tips, tricks, recipes and regular member only tips to get you started on the road to healthy gluten free living.
Gluten free quick start booklet on top of meal preparation
10 Steps to Healthy
Gluten Free Eating
 
The free 10 Step Guide is packed full of tips, tricks, recipes and regular member only tips to get you started on the road to healthy gluten free living.
Gluten free quick start booklet on top of meal preparation
10 Steps to Healthy
Gluten Free Eating
 
The free 10 Step Guide is packed full of tips, tricks, recipes and regular member only tips to get you started on the road to healthy gluten free living.