Fabulous Almond-Crusted Parsnip Oven Fries

February 10th, 2013 by Loretta Lanphier, NP, BCTN, CN, CH, HHP

Fabulous Almond-Crusted Parsnip Oven Fries

This recipe for parsnip oven fries is a simple, speedy and convenient way to incorporate all the health benefits of parsnips into your diet. Parsnip oven fries is also a very healthy substitute for French fries. They’re so tasty that your kids probably will not be able to tell the difference.

For variation a mixture of parsnips, rutabaga and sweet potatoes could be used. Other variations of parsnip oven fries could include regular white or blue/purple potatoes (high in anthocyanins — powerful antioxidants) or even your family’s favorite squash, cut into fries. You could even oven fry some cauliflower florets this manner. All provide a healthy and wonderfully delicious side dish or healthy snack for the kids!

Some of the many health benefits of parsnips include their ability to improve cardiovascular health, strengthen digestion, lower birth defects, contain a good amount of fiber, support weight loss, and improve the immune system. Parsnips may also intensify vision, boost oral and skin health, act as a preventative for diabetes and cancer, and strengthen brain health.

Mycozil Fungal and Yeast Balance

Before baking your almond-crusted parsnip oven fries, it’s important to learn how to choose the best ones to get the best flavor. Pick firm small or medium parsnips, because large parsnips are more fibrous and therefore, difficult to cook. Avoid parsnips with lots of whiskers and brown patches because these usually indicate a poor-quality harvest. Preferably, you should obtain your parsnips from a certified organic farmer.

Fabulous Almond-Crusted Parsnip Oven Fries

Yield: 1-2 servings.

(Always use organic ingredients when available.)


  • 3 medium parsnips, peeled and cut into thin fry-like strips
  • 3 tbsp organic almond butter
  • 1 Tbsp extra virgin cold-pressed olive oil or coconut oil
  • 1/4 tsp Himalayan Crystal salt, or to taste
  • other spices of one’s choice: garlic salt, curry powder, cumin, garam masala, Chinese 5 spice powder, etc. (about 1 tsp/5 ml total)

Directions: Preheat oven to 400F (200C) and line a baking sheet with parchment paper for easy clean-up. Peel and cut parsnips into fry-like strips. In a medium size bowl, mix together the nut butters, olive oil, and salt. Take parsnips and toss in bowl with your hands until fully coated. Line up on baking pan and cook at 400F for 35-50 minutes (depending upon thickness of fries) until crisp. 5 more minutes if you want more crisp. Will keep, refrigerated, up to 3 days.

Note: You can most likely use any kind of healthy nut butter you prefer!

Adapted From Oh She Glows Blog


Good Food, “Parsnip”

Organic Facts, “Health Benefits of Parsnips”

Loretta Lanphier is a Naturopathic Practitioner (Traditional), Certified Clinical Nutritionist, Holistic Health Practitioner and Certified Clinical Herbalist as well as the CEO / Founder of Oasis Advanced Wellness in The Woodlands TX. She studies and performs extensive research in health science, natural hormone balancing, anti-aging techniques, nutrition, natural medicine, weight loss, herbal remedies, non-toxic cancer support and is actively involved in researching new natural health protocols and products.  A 17 year stage 3 colon cancer survivor, Loretta is able to relate to both-sides-of-the-health-coin as patient and practitioner when it comes to health and wellness. “My passion is counseling others about what it takes to keep the whole body healthy using natural and non-toxic methods.” Read Loretta’s health testimony Cancer: The Path to Healing. Loretta is Contributor and Editor of the worldwide E-newsletter Advanced Health & Wellness
†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Oasis Advanced Wellness/OAWHealth does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Oasis Advanced Wellness/OAWHealth are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician of choice.

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