• Janice Tracey

Healthy Chips

Hands up who likes chips?


Healthy Chips Option

I have to say this was always one of my favourite foods and thankfully I haven't had to give them up in order to be healthy. Instead I make them healthier by changing the way I cook them, amending the key 'ingredient' sometimes, down scaling my portion and more importantly matching them with plenty of good quality veg and protein.


So here's a few tips to make your 'chips' healthier.


1. Homemade always - If you choose these (and I occasionally do), do so mindfully and in the full knowledge that these are not going to be beneficial for your health. One large bag of chips contains just under 1000 calories with minimum nutrients. However once in a while is not the end of the world.


2. Don't peel your potatoes - just give them a good scrub. this makes sure you get more dietary fibre. Most of us get between 17-20 gms of fibre per day which falls short of the British Nutrition Foundation recommended 30gms a day. Every little helps.


3. Have a thicker cut chip/wedge - this means less surface area that requires oil.


4. Dry off the chips/wedges after you have cut them - don't know why but this gives a crispier finish - likely something to do with the starch.


5. Use as little oil as you can get away with. Invest in an airfryer. There are loads on the market and thankfully the price has gone down considerably. I use a Tefal Actifryer and have had it for years (replacing a few parts along the way. They a bit expensive but I think there are cheaper versions using similar technology. One tablespoon coconut oil (one of the best for cooking at high heat) will suffice for a batch of chips that will serve 3-4 people. If cooking in the oven then put the chips in a bag with the liquid oil, toss, season and lay flat on the tray - well spaced out and cook on a high temp.


6. Vary your 'chip' ingredient.

Celeriac

Try Celeraic - seriously, don't knock it till you try it. Celeraic is a power house of nutrients. This is a great source of Dietary fibre, contains Magnesium and Manganese, Vitamin B6, Vitamin K, Phosphorus and Potassium, and a good source of Vitamin C (21% of your DV),

Carrot chips are lovely - an eye opener for me. Click the pic for a link to a BBC recipe. I often do a mix of carrot sticks and potatoes chipped. Sweet potatoes are great too although these are better as wedges and better done in the oven as they squish easily.



7. Rethink your portion. Same healthy plate guidelines apply here as with all your meals . 50% of your plate should be filled with vegetables, 25% (about a small fist) of protein, and 25% as your complex carbohydrates.


Healthy Plate Proportions

8. Using some anti-inflammatory spices - make your own blend to suit your taste. You could include turmeric, cinnamon, cayenne pepper, black pepper, rosemary, sage, ginger - any variation.


Enjoy!

  • EMAIL-transparent

Tel : +44 (0)7933124779

Claudy, Co. Derry, Northern Ireland 

© 2020 by Janice Tracey Nutrition