Try these baked, oil-free french-fries and ketchup which are a tasty delight! The ketchup can also be used on veggie burgers or a potato scramble, and will keep for up to 10 days in the refrigerator.
Baked French Fries & Salt-free Ketchup
Ketchup
Makes 1 cup
Ingredients:
• 1 6-ounce can no-salt-added tomato paste
• 1 half of an apple diced (with or without skin)
• 1/3 cup water
• 1 tablespoon lemon juice
• ¼ teaspoon garlic powder
• ¼ teaspoon dried oregano
Instructions:
Combine all ingredients in a blender or Vitamix until smooth.
Notes: 1/3 cup apple juice may be substituted for the apple and water. 1 tablespoon vinegar may be substituted for the lemon juice.
Preparation: 5 minutes
Baked French Fries
Serves 4
Ingredients:
• 3-4 potatoes washed and unpeeled; any variety (russet, Yukon Gold, sweet potato, or yam), cut into ¼-inch x ¼-inch lengths
Instructions:
Place cut potatoes on a cookie sheet lined with parchment paper or a silicone baking mat.
Bake at 400 degrees for 15 minutes.
Take out and flip the fries over and bake for another 15 minutes, or until they are golden brown and puffed up.
Serve immediately with ketchup or mustard.
Notes: Add some flavor by placing the cut potatoes into a plastic bag with ½ teaspoon garlic powder (or dried herb/spice of your choice) and shaking to coat the potatoes before baking.
Preparation: 10 minutes
Cooking time: 30 minutes
