100g beetroot, all cut into thin fry shapes (or use 500g of your favourite root vegetable, cut into thin fry shapes)
seasonings: salt & pepper, your choice of dried herbs and/or spices
For carrot chips:
500g carrots, cut into thin fry shapes
1 tablespoon cornflour
salt & pepper
handful fresh parsley, roughly chopped
For breaded courgette fries:
2 medium courgettes, sliced into thick chip shapes
5 tablespoons plain flour
1 egg, beaten
2 slices wholegrain bread, blitzed to breadcrumbs in a food processor
Veg Portions / Serving:
Recipe for Veg Power by Claire Wright.
Gone are the days when chips were only made from potatoes. These days, there are loads of recipe ideas out there for how to make fries from pretty much any root vegetable! Vegetable fries are an amazing, super-kid-friendly way to get more vegetables into your kids. They make an excellent replacement for potato fries as a side to a main, but they are just as delicious as a vegetable snack.
Try making a big batch at the weekend and bringing them out for after school snacks during the week to keep kids eating veg all day long! This recipe is even a great way to use up slightly older veg.
Basic Root Veg Fries
Preheat the oven to 220C/200C fan/gas 7. Line at least one baking tray with baking paper. Toss the root veg in a couple of tablespoons of olive oil and season. Roast for at least 30 minutes, then check on them. Give them a gentle shake and check on a couple – they should give when a knife is inserted into them. If the fries are still pale or hard, return to the oven until they are soft on the inside and golden and crisped up on the outside. This can take up to another 30 minutes, depending on the vegetable.
Tips for extra yummy fries: If you have time, soak starchier vegetables (sweet potato, celeriac) in cold water for at least 30 minutes before drying off thoroughly and roasting in oil. For crispier fries, lay the veg in a single layer on the baking tray, ensuring the fries don’t touch each other, and turn during cooking.
Preheat oven to 200C/180C fan/gas 6. Toss the carrots in the cornflour and 1-2 tablespoons of olive oil, then lay out on a baking tray lined with baking paper, ensuring the fries touch as little as possible. Roast for 40 minutes, or until the chips are soft on the inside and crispy and just catching on the outside. Season with salt & pepper, toss with the fresh parsley and serve.
Breaded Courgette Fries
Preheat oven to 200C/180C fan/gas 6. Roll the courgette fries in the flour, then the egg, then the breadcrumbs, so each courgette fry is covered. Lay on a lined baking tray and bake for 20-25 minutes, until courgettes are softened and breadcrumbs are golden.
Kids in the kitchen:
Get the kids to add the veg to a bowl, drizzle with olive oil, sprinkle with seasonings, and use clean hands to toss it all together to coat the fries. Let them lay them out on the baking tray in neat rows and help them set the oven. Kids will also love dipping the courgette fries in the flour, egg and breadcrumbs.
Communications Manager: After leaving Exeter University with a degree in English Literature, Claire worked in various fields ranging from youth work and charities to publishing, before starting up a food-focused website when her first child was born. After being asked to project manage the publication of Veg Power's Crowdfunder book, Claire came on board as a fully-fledged team member in 2018 to take on the role of Communications Manager, looking after Veg Power's website and social media platforms.