Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Zen... does not confuse spirituality with thinking about God while one is peeling potatoes. Zen spirituality is just to peel the potatoes."
-Alan W. Watts, The Way of Zen

The refrigerator light goes on...

These are a great alternative to French Fries (even the Dr. Gourmet oven baked version). They have about 3 times the fiber of fries made from potatoes and are sweet and delicious. The rosemary, olive oil and pepper give them a fantastic flavor but you could use almost any herb or spice that appeals to you.

Oven fried foods are just like deep-fried ones, if you handle them right. Most of the time, you have to eat the dish right away. These Parsnip French Fries, for instance, will keep for all of about 20 minutes (about the amount of time as ones that have been deep fried).


Minestrone soup is also great using parsnips instead of carrots. Parsnips are a slightly sweet root vegetable much like carrots or turnips.

Some of the starch in parsnips is converted to sugar after the first frost so they are freshest in the fall and winter (but are available year round). Because of the sweeter flavor, they make a great alternative to carrots in recipes and are fantastic roasted or mashed.

4 ounces parsnips = 85 calories, 0g fat, 0g sat fat, 0 mono fat, 1g protein, 20g carbohydrates, 11mg sodium, 0mg cholesterol


Parsnip French Fries

Servings = 4 | Serving size =about 4 ounces fries

Cooking Time = 60 Minutes

This recipe can be multiplied by 2.

These do not keep very well at all.

1 lb parsnips
1 quart cold water
1 tray ice cubes
1/8 tsp salt
1/8 tsp dried rosemary
fresh ground black pepper (to taste)
spray olive oil

Peel the parsnips and cut lengthwise into the shape of thick French fries.

Place them in a mixing bowl with cold water and ice cubes. Soak for 30 minutes.

Preheat oven to 400F.

After soaking the parsnips, drain them and then pat dry with a paper towel.

Place the parsnips and salt in a zipper bag with the rosemary and pepper. Spray the parsnips for about three seconds with the oil and seal the zipper bag. Shake to coat the parsnips well with the oil and salt.

Carefully place the parsnips on a non-stick cookie sheet. Avoid the fries touching each other. Spray lightly with the oil.

Place the cookie sheet in the oven and allow the parsnips to bake for about 7 minutes. Turn the parsnips at least twice, cooking for about 7 minutes after each turn. Total cooking time will be 20 25 minutes.

Serve immediately.

Nutrition Facts

Serving size = about 4 ounces fries

Servings = 4


Amount Per Serving

Calories 95 Calories from Fat 13
  % Daily Value
Total Fat 1.5g 2%
    Saturated Fat 0g 0%
    Monounsaturated Fat 0g
    Trans Fat 1g
Cholesterol 0mg 0%
Sodium 84mg 12%
Total Carbohydrates 20g 8%
    Dietary Fiber 6g 20%
    Sugars 6g
Protein 2g
Vitamin A 0% Vitamin C 32%
Calcium 4% Iron 4%
Vitamin K 26 mcg Potassium 425 mg
Magnesium 33 mg