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Healthy Kids Cook: How to Make Parsnip Fries

All the taste with less of the guilt!

Patty Lindley

Published on: January 24, 2014

ParentMap and PCC have partnered to produce an exciting new web series called Healthy Kids Cook, designed to encourage families to make a healthy habit of cooking fresh food together in the kitchen. Each month, PCC Chef Jackie Freeman hosts families in the PCC kitchen to create a healthy and fun-to-make recipe featuring seasonal fruits and vegetables. In this episode, 5-year-old Jack and his dad Evans learn how to make yummy and nutritious parsnip fries (see full recipe below).

Do fries always have to be made out of potatoes? No way! In addition to parsnips, try making fries out of any of your other favorite root veggies, such as carrots, rutabagas, turnips or sweet potatoes!

Serves 4

  • 2 pounds small or medium parsnips
  • 2 tablespoons olive oil
  • ½ teaspoon dried oregano
  • ½ teaspoon ground cumin
  • ¼ teaspoon garlic powder
  • Salt and pepper, to taste
  • Ketchup, ranch dressing or BBQ sauce, for serving


Preheat oven to 425° F. Line a baking sheet with parchment paper.

Peel parsnips and cut into matchsticks about ¼-inch thick. Do not use the cores, if woody.

In a large bowl or resealable plastic bag, toss the parsnips with oil, oregano, cumin, garlic powder, salt and pepper. Arrange them on the prepared baking sheet in a single layer.

Roast for 10 minutes, stir, then continue roasting until parsnips are tender and browned in spots, 10 to 15 minutes longer. Let cool 5 minutes before serving. Serve with your favorite dipping sauce!

Note: Older kids can help peel and cut fries, while younger ones will love gently tossing the fries in the seasoning. Add more or less herbs and spices, depending on your taste!

Each serving: 230 cal, 8g fat (1g sat), 0mg chol, 180mg sodium, 41g carb, 9g fiber, 3g protein

Recipe by Jackie Freeman, PCC Chef

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