How to Make Parsnip Fries
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).
Every burger needs a fry and every fry needs a dip!
If your family is getting bored of the same old condiments, or if you want to transition your kids to more complex flavors, read on for ideas for dipping sauces that you can serve with a variety of dishes and sides.
Recipe: Parsnip Fries
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!
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!
Recipe by Jackie Freeman, PCC Chef
EACH SERVING: 230 cal, 8g fat (1g sat),0mg chol, 180mg sodium, 41g carb, 9g fiber, 3g protein
PCC has created a Kid Picks program that encourages children to eat a rainbow of fruits and vegetables.
Our new web series Healthy Kids Cook uses that same concept and brings it one step further: To home, where you get to cook all that delicious and nutritious food! Time together in the kitchen is one of the best ways to lead your child down the path of lifelong healthy eating habits!
Vegetable of the Month:
Fruit of the Month:
|Learn more about this month's featured vegetable and fruit on the PCC website.|
Brought to you by