How to Make Healthier French Fries Using Sesame Oil

French fries are a beloved snack, but they’re often considered unhealthy. The good news is that with the right techniques and ingredients, you can make French fries that are crispy, flavorful, and much better for your health. Using sesame oil as your cooking oil is one of the easiest ways to improve the nutritional profile of your fries while adding a unique, delicious flavor.

In this guide, we’ll share practical tips for making healthier French fries and highlight why sesame oil is an excellent choice for cooking.

Tips for Making Healthier French Fries with Sesame Oil

There are several ways to make French fries more nutritious without sacrificing taste. From ingredient swaps to cooking methods, small changes can have a big impact on the healthiness of your fries.

Use Sweet Potatoes

Sweet potatoes are an excellent alternative to regular potatoes. They are lower in calories, higher in fiber, and rich in vitamin A. Sweet potato fries are slightly sweet, but once baked or fried until crispy, they offer a perfect balance of flavor and nutrition.

Add More Spices

Instead of relying heavily on salt, experiment with spices to enhance flavor. Options like paprika, garlic powder, onion powder, rosemary, and thyme can elevate your fries without increasing sodium. For sweet potato fries, consider spices like nutmeg, ginger, or a touch of brown sugar to complement their natural sweetness.

Choose Healthier Sauces

Store-bought condiments like ketchup or creamy dressings can be loaded with sugar and salt. Consider making your own healthier sauces, such as Greek yogurt-based dips or simple avocado guacamole. This allows you to enjoy your fries with flavor while controlling added sugars and unhealthy fats.

Try Other Vegetables

French fries don’t have to come exclusively from potatoes. Root vegetables like parsnips, turnips, and carrots can be sliced into fries and cooked for a tasty, nutrient-rich alternative. These options add variety, fiber, and extra vitamins to your snack.

Simple Healthy French Fries Recipe

Ingredients:

• 500g potatoes (or sweet potatoes)
• 2-3 tablespoons cold-pressed sesame oil
• Salt and pepper to taste

Instructions:

1. Cut the potatoes evenly: Slice them into uniform sticks to ensure even cooking.

2. Soak in cold water: Soak the fries in ice-cold water for 10-15 minutes to remove excess starch.

3. Dry thoroughly: Drain and pat the fries dry to prevent sogginess during cooking.

4. Fry in sesame oil: Heat the sesame oil in a pan or deep fryer. Fry the potatoes in small batches until golden and crispy.

5. Season and serve: Sprinkle lightly with salt and pepper while still hot. Enjoy immediately or pair with your favorite healthy dipping sauce.

Loaded and Flavorful Healthy Fries

You can also make loaded fries with nutritious toppings:

• Protein options: Grilled lean meats, beans, or tofu
• Cheese alternatives: Reduced-fat cheese or plant-based cheeses
• Fresh toppings: Diced tomatoes, jalapeños, cilantro, or green onions
• Healthy sauces: Yogurt-based dips, guacamole, or homemade salsa

These combinations make your fries indulgent and satisfying without compromising on health.

Why Sesame Oil is a Better Choice

Sesame oil is rich in monounsaturated and polyunsaturated fats, which are considered heart-healthy fats. Using sesame oil can help:

Sesame oil also adds a unique nutty flavor and aroma to your fries, making them more savory and enjoyable.

Cold-Pressed vs. Refined Sesame Oil

Cold-pressed sesame oil is extracted naturally without heat, preserving its natural flavor, nutrients, and antioxidants. Refined oils, on the other hand, are highly processed and may contain trans fats that can negatively impact your health. Choosing cold-pressed sesame oil ensures your fries are both tasty and nutritious.

Final Thoughts

French fries don’t have to be unhealthy. By using sesame oil, experimenting with vegetables, and adding spices or homemade sauces, you can enjoy a healthier version of this classic favorite. Next time you’re craving fries, try these tips and recipes to make them crispy, flavorful, and better for your body.