Potato Free Low Carb French Fries: just 7.6g net carbs for each serving.
Finding a vegetable that can substitute potatoes.
The one thing that the ketogenic family misses the most, is French Fries, together with their fatter cousins, chips. Try as you might, you cannot fake the feel and taste of real potato French fries or chips with vegetables. I gave it a shot with swedes, with turnips and with celeriac. I tried baking them after boiling them first and I tried baking them raw. Nope. They shrunk immensely, they did not become crispy and they tasted nothing like the real McCoy. Because fried food is unhealthy and plays havoc with my stomach, I never attempted to fry them, but I very much doubt if frying would have turned them into anything even close to French fries or chips. In conclusion, I realised that no vegetable can mimic potatoes. And that’s that.
How I recreated French fries without using vegetables.
After countless attempts to satisfy French fries cravings with vegetable substitutes, I had given up completely. Until recently, when I spotted a recipe, on an Italian app called Piccole Ricette, for “Farinata chips”. Farinata is a Ligurian savoury street food that resembles a focaccia bread, made with chickpea flour. Intrigued, I went off to buy chickpea flour straight away. My excitement turned to disappointment when I read the nutritional content on the back of the packet. Way too many carbs for keto. I almost left it on the shelf. But I changed my mind and thought I’d buy it anyway and try to modify the recipe so as to reduce carbs. So glad I did!
The star ingredient of many of my own recipes came to the rescue.
Yes, you’ve guessed it. It’s lupin flour again! Warning: avoid lupin flour if you have a peanut allergy.
Basically, to ketofy the recipe, I used 1/2 chickpea flour and 1/2 lupin flour together, dramatically reducing the carbs count. Much to my surprise, it worked! I was able to create golden, potato free low carb French fries that looked like the real thing, without any replacement vegetables. They were crispy and you could hold them between your fingers like real potato fries.
Almost like potato French fries.
While the look and feel were a success, what about the real test? The taste test? Well, the potato consistency is almost there. As for the taste, these low carb no-potato french fries are as close as you can get to real potato fries. Once you prepare some home-made ketchup and you dip them into it, you feel like you’re eating real fries.
How to make Potato-Free Low Carb French fries.
Firstly, you mix the two flours together with salt and turmeric. Then you add water 1/3 at a time, whisking continuously to stop lumps forming, as well as a splash of extra virgin olive oil. Once you have a smooth liquid, you heat it up over the hob until it thickens. Finally, you transfer the mix onto parchment paper, flattening it to a uniform 1cm height, and you let it cool down. That’s the difficult part over (LOL). The rest is even easier. Cut French fries shapes and bake them until golden and crispy.
How to make a delicious sugar free low carb ketchup in seconds.
Put some sugar free mayonnaise (I love Classic Calvé) in a small bowl. Add tomato concentrate (paste). Incorporate a small amount (the tip of a teaspoon will suffice) of Dijon mustard. Add a little water (1-2 tsps) to thin it to your preferred consistency. Lastly, mix it all nicely and it’s ready to dip your potato free low carb french fries into it. Go to Recipe box for specific quantities.
- Yield: 4 portions
- Serving: ¼
- Calories: 90
- Fat: 1.7g
- Net Carbs: 7.5g
- Protein: 7.5g
- put dry ingredients into a medium pan.
- add ⅓ of the water and whisk to a smooth paste.
- incorporate the remaining water, plus a splash of EVOO, whilst continuing to whisk.
- cook over medium heat for a few minutes, while you keep whisking, until the mix thickens (to about the consistency of polenta).
- pour onto a sheet of parchment paper, quickly spreading with a spatula uniformly, to about 1cm high.
- once cool and firm, cut 1cm lines across and 6-7cm lines the other way, so as to achieve French fries shapes.
- pre-heat oven to 180°C fan (200°C static).
- cover a baking tray with parchment paper sprayed with olive oil, add French fries, spray a little more olive oil over them, sprinkle with pink salt and bake for 15 mins.
- turn fries over, sprinkle pink salt again and bake for another 15-20 mins until crispy.
- serve with home-made ketchup (2:1 ratio of mayonnaise to tomato concentrate + a little Dijon mustard + a little water).
Metric kitchen scales are an inexpensive yet invaluable gadget to enable accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they'll only take up a tiny bit of space. Click HERE for the ones I use. For U.S. option click HERE.
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