July 10, 2012

Parsnip Peel Fries

Someone once said that you find happiness in the most unexpected places. And I’m pretty sure that person was talking about parsnip peel fries.

I know what you’re thinking and yes, I’m thinking it too: This. Is. Genius.

It’s also crispy, scrumptious, and  really, really healthy. Like broccoli caliber healthy. Or at least better than batter and fried onion rings healthy. Which means you can eat a whole bowl of parsnip fries and still have plenty of room for dessert. Not that this was ever up for discussion.

They’re also a crave-worthy substitute for those who must nix the spuds because of a low-potassium kidney diet but still want fries.

So the next time you plan to use parsnips in soup, curries, or casseroles, set aside those peels. And with a modest rub of vegetable oil and a hefty sprinkle of salt-free spices, turn those vegetable scraps into a crispy treat for you to snack on while you wait for dinner to finish cooking.

Parnsip Peel Fries. They’re the new kale chip.

(Don’t tell kale chips).

And remember I’m leading a store tour today (Wednesday the 11th) at the San Mateo Whole Foods (sign up info here: PRESS ME) and one next week (Tuesday the 17th)  in Sacramento (sign up info here: PRESS ME, TOO).

Think of it as a super fun, low-sodium scavenger hunt with low-sodium taquitos at the end.

Chow on.



  • Peels from parsnips
  • Vegetable oil
  • Salt-free spice blend: my favorites include Penzey’s Spices Mural of Flavor, smoked paprika, and dried dill mixed with salt-free garlic powder


Preheat the oven to 385dg F and cover a baking sheet with parchment paper.

Place your parsnip peels in a bowl or on a plate and drizzle with 1 teaspoon of oil, just enough so that they are a little slick. Then lay out the sprinkle parsnip ribbons in a single layer on the parchment covered baking sheet.

Sprinkle the salt-free spices over all the ribbons and place into the oven to bake for 8 to 10 mins. Be sure to check on them as they can go from golden to burnsville very quickly.

When crispy, remove the pan from the oven, place the parnsip peel fries on a plate and serve (or eat) immediately.

+ Sodium Count: Parsnip: 13mg per cup

Jason (Gluten Free / Dairy Free NJ) July 20, 2012 at 1:13 pm

Does this only work with the peels? Or can you do the whole parsnip this way?

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