Healthy French Fries with Spicy Kale and Onions

Healthy French Fries with Spicy Kale and Onions

written by: Dr. Paul Haider
by: Dr. Paul Haider
Fries and greens copy 2 Fries and greens copy 2

Here is a great dish that fills your craving for french fries but in a very healthy way. And it's full of the spicy healing nutrition of kale, garlic, and onions. This way you can enjoy your fries and not feel guilty one bit. And this is a super simple easy to make recipe. Everyone will love this dish and I'm sure it will become one of your favorites. This recipe takes about 20 minutes from start to finish... another great Whole-Foods Plant-Based Recipe.

Ingredients for Kale Topping:

4 - Cups of Organic Kale - Chopped

2 - Cups of Organic Yellow Onion - Sliced

1 - Cup of Organic Yellow Crock Necked Squash - Sliced Very Thin

8 - Cloves of Organic Garlic - Minced

1 - Organic Salt-Free Veggie Bouillon Cube

1/2 - Teaspoon of Organic Garlic Powder

1/3 - Teaspoon of Organic Ground Cayenne Pepper or Hot Sauce

(Optional) Organic Mexican Salsa for Topping

Salt and pepper to taste - Not much salt— be good to your body.

Ingredients for French Fries:

6 - Medium Organic Russet Potatoes - Cut into French Fry Lengths with the skin on, the skin contains lots of nutrients.

Air Fryer Method for Fries - Take raw french fries and place them in an air fryer for 12 minutes at 400-degrees and then turn them out on a plate and mix them up and put them back in the fryer for another 12 minutes or until golden brown. Remove from air fryer, add a just a dash of salt... not much!

This can also be done in a small convection oven.

Oven Frying Method for Fries - Take the cut up potato pieces and lay them out on a cookie sheet with a layer of parchment paper and spread them out evenly. Set the oven to 400-degrees for 15 minutes. Take them out and turn them over and return to the oven for another 15 minutes until golden brown. Remove from oven, add a just a dash of salt... not much!

Cooking Veggies - Now, take a healthy ceramic non-stick fry pan and add the onions and garlic and 3 tablespoons of water with the bouillon cube dissolved in it. Sauté the onions and garlic until nice and brown. Then add the kale and squash and cook until everything is tender... don't overcook it. Add salt and pepper to taste... go easy on the salt.

Spread one cup of fries on a plate and add a bit of the kale mixture on top.

Top with organic Mexican Salsa if you like it even spicier.

Serves 8 people or 3 really hungry, guys

Health Benefits of Organic Potatoes

And organic potatoes have lots of great healing abilities that most people take for granted. In fact, organic potatoes have a bad rap because they are always surrounded with lots of oil, and are usually deep fried, and then all the cheese and sauces are added which make them deadly. But organic potatoes by themselves are very healthy, and we just need to adjust our cooking methods.

And if potatoes are consumed in moderation they can be a wonderful and beneficial food for the body.

Most Americans eat over 120 pounds of potatoes a year. And in other countries such as Germany, they consume about 240 pounds of potatoes a year.

Relatively Low in Calories – An average potato only contains about 110 calories and they are very filling... making them great for any diet.

Eating Organic Potatoes is Important – Regular potatoes contain lots of herbicides and pesticides. In fact, they are high on the list of veggies which contain lots of chemicals... thus organic potatoes are the best way to enjoy this wonderful food. I was talking with a potato farmer and he told me that some of the toxic chemicals they use are so toxic that he will not eat anything other than organic potatoes - Wow that's not good.

Toxins in Regular Potatoes – In fact, regular potatoes contain 6 or 7 different neurotoxins, 7 reproductive toxins, 6 cancer causing agents, and 12 chemicals which cause problems with our hormones. So it's vitally important that we eat organic potatoes for the health and welfare of our children and our own health. And now we have toxic GMO potatoes emerging on the market.


More Potassium than Bananas – A regular size potato contains more potassium than bananas, making it great for cardiovascular health and water regulation.

Preventing Kidney Stones and Gout – Potatoes contain lots of magnesium which help to prevent kidney stones and the build up of uric acid which causes gout.

Helps with Inflammation – Because potatoes also contain Vitamin C and B Vitamins they are also a great anti-inflammatory food if used in moderation.

No Fat or Cholesterol – Potatoes are fat-free and cholesterol-free and thus are really a great health food which most people can enjoy.

Great for Healthy Skin – Potatoes contain B Vitamins plus Vitamins C and A, zinc and phosphorus making them great for healthy looking skin.

Lowers Blood Pressure – Potatoes contain kukoamines which are also found in some Chinese Medicinal Herbs that lower blood pressure. And when cooking potatoes this compound never degrades with heat... thus being able to lower blood pressure. Well of course as long as we don't deep fry them... or fill them with fats.

Lots of B Vitamins – Potatoes contain lots of B Vitamins which are important for vitality, athletic performance, good mood and for building and maintaining a healthy nervous system.

Leave the Skins On - Potato skins contain lots of nutrition so don't peel them... the peels are super important staying healthy.

Enjoy this wonderful meal!

Dr. Paul Haider – Master Herbalist

Feel Free to Share - This information is meant to get you started so you can do more research on your own... dig a little deeper and find what works for you. This article is for educational purposes only, I strongly recommend that you seek advice from your own GP, private doctor, or medical specialist for any ailment, illness, or medical condition.. this article not meant to be a scientific analysis in any way, shape, or form.

Dr. Paul Haider – Master Herbalist and Spiritual Teacher for over 25 years, helping people to recover and feel healthy. You can also find Dr. Haider on FB under Dr. Paul Haider, Healing Herbs, and at – feel free to connect with him anytime.

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