Spicy Garlic Carrot Fries

Carrots are nutritional heroes; they store a gold mine of nutrients. No other vegetable or fruit contains as much carotene as carrots, which the body converts into vitamin A. Carrots are actually an herbaceous plant that stores sugars, vitamins, and minerals in its long orange root.

Nutrition Facts: Raw carrots are an excellent source of vitamin A and potassium. They also contain vitamin C, vitamin B6, thiamine, folic acid, and magnesium.

IMG_6664 Water Kitchen Crispy VegetablesPhoto by Jack Nichols 

Recipe by Natural Chef Jennifer Lange


1 tsp olive oil
3 cloves garlic, minced
1 tsp sea salt
1 tsp mild chili powder
1/2 tsp ground cumin
1/4 tsp cinnamon
1/8 tsp paprika
1/8 tsp ground allspice
16 medium carrots, peeled and cut into sticks


1. Preheat oven to 400° F. Heat olive oil in a small skillet over medium heat. Add the garlic and cook for 2-3 minutes, just long enough to flavor the oil. Strain the oil, reserving the cooked garlic. Set the oil aside.

2. In a small bowl, blend the salt and the 5 spices together. Set aside.

3. Place carrots in a large bowl and toss with the garlic flavored olive oil. Sprinkle the spice mixture over the carrots, making sure to evenly coat them. Spread the carrots on a baking sheet lined with parchment paper. Bake 20-25 minutes until the “fries” begin to turn crisp. Sprinkle the reserved garlic over the fries and serve warm.

4. Optional: For a dipping sauce, blend 1/2 cup yogurt with 1/4 cup salsa. Sweet potatoes could be substituted for the carrots.

Serves: 8

Recipe from the KIDZ Culinary Academy Cookbook: Summer Edition, Volume 2