烤红薯薯条（无油脂) Sweet Potato “Fries”

 文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/3834.html

原创 Anjani 蜂鸟健康TheHummingBird 2020-10-13原文文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/3834.html

English Text is further down.

很少有人不喜欢薯条。炸薯条蘸番茄酱是许多国家备受欢迎的垃圾食品。这些年来红薯薯条也变得越来越流行。

众所周知，炸薯条并不健康，土豆通常用含有麸质的面糊包裹后经大量油炸，而且番茄酱通常含有不利于健康的大量精制糖、高果糖玉米糖浆和化学添加剂。

其实我们可以在家里制作健康的薯条，美味且能够提供舒适和满足感，同时获得土豆和西红柿的巨大疗愈效益。

以下的配方是红薯薯条，但也可以用不同颜色的土豆、红薯、山药等替代。而且制作简单，很受儿童和成人的欢迎！

烤红薯薯条配番茄酱

薯条原料：

2个大红薯

一撮干洋葱粉

盐

番茄酱原料：

190毫升番茄酱（请选择无油、无盐、无添加剂的番茄酱）

1/3杯苹果汁

2汤匙柠檬汁

2茶匙生蜂蜜

1/4茶匙干洋葱粉

1/4茶匙大蒜粉

1/4茶匙干牛至

一撮辣椒或辣椒片（可选项）

盐（可选）

制作：

将烤箱预热至200C，在烤盘上铺上烘焙纸，如果没有，可以选择在烤盘上涂上橄榄油或椰子油。

将红薯切成薯条放在烤盘中。烘烤15分钟直到一侧稍微变褐色。翻转接着烘烤10至15分钟。烹饪时间取决于烤箱。

与此同时，将番茄酱所有成分在食品搅拌机中混合或搅拌直到光滑。根据需要品尝和调整。即可享用。

Sweet Potato Fries

It's hard to find someone who doesn't like fries. Piping hot potatoes dipped into cool, tangy ketchup is an inviting combination which has made them a much loved junk food in many countries. In more recent years, sweet potato fries have become popular too. But we all knows fries aren't good for us. The potatoes are often coated in a gluten-based flour or batter, fried in processed oils, and served with ketchup made with refined sugar or high fructose corn syrup and chemical additives. Instead you can make healthy fries at home that taste delicious, provide comfort and satiation, and also deliver you the tremendous healing benefits of potatoes and tomatoes.  Today's recipe is for sweet potato fries, but you can use any kind of potato. Try it out with all the different varieties and colors that sweet potatoes, yams and potatoes come in. This recipe can be prepared very quickly and is sure to be a hit with children and adults alike!   Baked Sweet Potato Fries with Ketchup Ingredients: For the fries:• 2 large sweet potatoes• pinch dried onion powder• sea salt to taste For the ketchup:• 6oz tomato paste• 1/3 cup apple juice• 2 tbsp lemon juice• 2 tsp raw honey• 1/4 tsp dried onion powder• 1/4 tsp garlic powder• 1/4 tsp dried oregano• pinch cayenne pepper or chili flakes (optional)• sea salt to taste (optional) Directions: Pre-heat the oven to 400F/200C. Line 1-2 baking trays with parchment paper. If you can't use parchment paper, lightly coat the tray with olive or coconut oil. Cut the sweet potatoes into fries (you can peel them first if desired) and place on the parchment paper. Bake for 15 minutes or until just slightly browning on one side. Flip and bake for a further 10 to 15 minutes. Cooking time will depend on your oven so it's best to check them.  While the fries bake, blend or whisk the ketchup ingredients together until smooth. Taste and adjust seasonings as desired. Serve the fries with the ketchup and enjoy. These won't last long!

愿天下人健康、平安、健康。