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Veggie Fries with Creamy Dip Recipe

January 22, 2014 Jennifer Fisher
Serves: 8

So, who are you rooting for on Super Bowl Sunday? If you’re anything like me, you really don’t care who wins – it’s all about the food!  But, just because a posse of rowdy, hungry fans has gathered in your den, doesn’t mean that all caution should be thrown to the wind when it comes to nutrition. After all, didn’t you just make a few health and wellness resolutions about a month back?

Don’t fret; you can keep on track by recruiting a variety of healthy yet tasty snacks for your game day roster. Take a pass on fat-laden and super salty packaged chips and take-out food. Instead make a playbook with your own lightened versions of Super Bowl snacks. It’s easy to roll out your own pizza dough and top it with fresh produces and minimal cheese or set out cut-up veggies in individual cups with a of dollop of dip at the bottom. Really almost any snack can be “healthy swapped” for the better.

I’ve noticed that chips served with dip or a plate of cheesy chile fries are pretty much a required course at most sports spectating events. I’ve “healthified” the football snacking experience by making a baked-and-better-for-you appetizer – “Rah-Rah” Root Veggie Fries with Creamy Dip. Carrots, parsnips and beets have been cut into long strips, dipped in an egg white wash (for added crispness) and tossed into a mix of panko bread crumbs and Freeze Dried Parsley.  I’ve left the dipping selection to you because Litehouse has so many delicious dips!

So why are root vegetables so healthy? The edible part of these veggies grow underneath the soil where they soak in generous amounts of minerals, vitamins and other vital nutrients; the above-ground leaves absorb and pass on nutrients as well. Most root vegetables are high in complex carbohydrates (the good kind, not the sugary processed kind) which are converted into energy through the blood stream and used to power our brains and bodies. Studies have linked root vegetables to numerous other health benefits.

For example, beets have been associated with lower cholesterol and improved cardiovascular health –some studies even say beet juice can help endurance athletes perform better! Moms around the world were right when said “eat your carrots, they’re good for your eyes.” In addition to vision-boosting vitamin A, carrots are rich in beta-carotene which may ward off a variety of cancers. Parsnips, a close cousin to carrots, have high levels of soluble dietary fiber which is excellent for digestive health and the reduction of diabetes and heart disease risk. So, there you go! You can eat your fries and feel good doing so thanks to this healthy Super Bowl recipe! And, regardless of who wins the game, you’ll score big points from fellow fans who will love the taste and appreciate your concern for their well-being. Enjoy!

Veggie Fries with Creamy Dip Recipe

January 22, 2014 Jennifer Fisher
Serves: 8

Super Bowl snacks don’t have to ruin your tight end. Forget about salty chips and fattening chile cheese fries, I’ve created a healthy recipe that’s worth cheering about – “Rah-Rah” Root Veggie Fries. Serve with one of the many vegetable dips from Litehouse and score big with the football fans in your life.

Ready to tear into Veggie Fries with Creamy Dip
  • 1 eaCooking Spray
  • ½ lbsBeets
  • ½ lbsCarrots
  • ½ lbsParsnips
  • ¼ cupLiquid Egg Whites
  • 1 cupPanko Bread Crumbs
  • 2 tbspLitehouse® Freeze Dried Parsley
  • 1 tspSea Salt, Coarsely Ground
  • 1 tspBlack Pepper, Ground
  • 1 eaLitehouse® Vegetable Dip of choice


Preheat oven to 350 F degrees. Trim stalks and ends of carrots, parsnips and beets. Use a clean scrub pad to thoroughly clean vegetables; no need to peel.Use a sharp knife to slice vegetables into approximate 3-inch long, fry-sized strips.Add egg whites to a shallow bowl, lightly whisk. Add panko, parsley, salt and pepper to another shallow bowl, toss together.Dip vegetable strips into egg whites and then into panko mixture, a few at a time. If needed, lightly pat on panko so as much sticks as possible. Spread out parchment paper on two rimmed baking sheets. Arrange vegetable strips in a single layer.Bake in a 350°F oven for approximately 20 minutes, or until turning golden and crunchy.Remove from oven and serve warm with your choice of dip

Litehouse products used

Freeze Dried Parsley

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