Lightened Up French Fries!

June 4, 2013

A few weeks ago, “Kicking Cancer in the Kitchen” authors Annette Ramke and Kendall Scott gave us some tips on how to use healthy foods to help boost our moods and ease anxiety and depression. Now these two regular LBBC blog contributors are back with a calorie saving and heart healthy version of a traditional comfort food: The French fry.

Sweet Potato Fries with Peanut Dipping Sauce

When looking to “upgrade” your food choices, it can sometimes feel overwhelming. It might be too much to make a huge, 360 degree change overnight. That’s why we love to keep it real and talk about doing it step-by-step. Every step counts and will make a difference! And guess what? Eating well can be delicious, too! Believe us, we are foodies and we want what’s on our plate to make us smile and make our taste buds happy!

One favorite comfort food many of us have is French fries. Here’s an idea, based on the “Poor, Better, Best Picks” concept in our book, Kicking Cancer in the Kitchen, for satisfying your craving while upping the nutrition in your food!

Poor Pick: Deep-fried French fries from your local drive thru

Better Pick: Packaged frozen French fries baked in your oven

Best Pick: Our Sweet Potato Fries recipe with yummy dipping sauce – see below for recipe and enjoy!

Sweet Potato Fries with Peanut Dipping Sauce

Sweet potatoes are a naturally sweet vegetable that can help to curb sweet cravings. They are also soothing to the digestive system, which can make these a perfect food during chemotherapy when the gut can get a little out of whack. The peanut sauce adds some protein and fabulous flavor for dipping! You can replace the peanut butter with cashew or almond butter if desired.

Yield: 4 cups


4 medium sweet potatoes (about 2 lbs)

1/2 teaspoon sea salt

1 tablespoon olive oil


Preheat oven to 450º F. Gently scrub the sweet potato skins with a vegetable brush and slice into French fry shaped pieces. Toss the sweet potato fries in a bowl with the salt and olive oil until well coated. Arrange the fries in a single layer on a baking sheet and bake approximately 40 minutes until edges are crisp, stirring about halfway through. Serve immediately with dipping sauce.

Peanut Dipping Sauce


1 tablespoon ginger, minced

1/2 cup peanut butter

2 tablespoons tamari

1 teaspoon honey


Add all ingredients to blender and blend until smooth. Add water for desired consistency. Serve with the sweet potato fries.


Be sure to check back soon for another lightened yet delicious recipe from Annette and Kendall! Remember, you can purchase “Kicking Cancer in the Kitchen” on  and as always, be sure to check the LBBC website often for upcoming webinars and community meetings.

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