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Need an alternative to white potato fries? Give these air fryer rutabaga fries a try! They are much easier on blood sugar and taste great!
Rutabagas, also known as Swedes or neeps, are root vegetables that are closely related to turnips. These vegetables are often used in soups and stews, but they can also be roasted or baked to create a delicious side dish. One increasingly popular way to prepare rutabagas is by using an air fryer to create rutabaga fries.
The Benefits of Rutabaga
Rutabagas have a glycemic index number of 72, which at first glance, sounds almost as bad as russet potatoes, which are 77. But the actual glycemic load is only 7.4 while the glycemic load for potatoes is higher at 17.8 or higher. Some sources say the glycemic load is as high as 33, making rutabagas a far better choice.
More benefits include:
- Rich in nutrients: Rutabagas are an excellent source of vitamins and minerals, including vitamin C, vitamin E, potassium, magnesium, and calcium.
- Boost immune system: The high vitamin C content of rutabagas helps to boost the immune system and protect against illnesses such as the common cold and flu.
- Aid digestion: Rutabagas are a good source of fiber, which can help regulate digestion, prevent constipation, and improve overall gut health.
- Reduce inflammation: Rutabagas contain anti-inflammatory compounds that may help to reduce inflammation in the body, which can help protect against chronic diseases such as arthritis, heart disease, and cancer.
- Support healthy vision: Rutabagas contain carotenoids, which are beneficial for eye health and may help to prevent age-related macular degeneration.
- Aid in weight loss: Rutabagas are low in calories and high in fiber, making them a great food for weight loss and weight management.
- Lower cholesterol: The fiber content in rutabagas may help to lower cholesterol levels and reduce the risk of heart disease.
Paleo – These are naturally paleo. You just need to be sure that any dip you use is also paleo.
Gluten-Free – These are naturally gluten free. You’ll just want to be sure that your spices are gluten free as well.
Dairy-Free – these are naturally dairy-free. Just make sure your dip is dairy-free too!
Low Carb or Keto – Technically, these could be used on a keto or low carb diet. 1 cup of rutabaga has 7.9 net carbs. So use these in moderation.
Rutabaga Vs Turnip
Don’t confuse the two at the store!
Rutabaga and turnip are two root vegetables that are similar in appearance and taste, but they have some differences as well.
Rutabaga, also known as swede or yellow turnip, is a cross between a turnip and a cabbage. It has rough, brownish-yellow skin and yellowish-orange flesh. Rutabagas are larger than turnips and have a sweeter, milder flavor. They are often used in soups, stews, and roasted dishes.
Turnip, on the other hand, has white or cream-colored skin with a purple or greenish top. Its flesh is white and slightly bitter. Turnips are smaller than rutabagas and are often used in salads, soups, and roasted dishes.
In terms of nutrition, both rutabaga and turnip are low in calories and high in fiber, vitamin C, and potassium. Rutabaga is slightly higher in vitamin C and potassium than turnips, but turnip has more calcium.
Overall, rutabaga and turnip are both nutritious and versatile vegetables that can be used in a variety of dishes. The choice between the two often comes down to personal preference and the specific recipe being prepared.
What Does A Rutabaga Taste Like?
A rutabaga has a slightly sweet and earthy flavor, with a texture that’s similar to that of a potato. It’s less sweet and less starchy than a potato, with a flavor that’s somewhat similar to a mild cabbage or a turnip. The flesh of a rutabaga is usually pale yellow and can be eaten raw or cooked. Sometimes, when cooked, a rutabaga can have an earthy, mild bitterness to it which is tasty when paired with the right dip.
The Healthy Alternative To Deep Frying
An air fryer is a kitchen appliance that uses hot air to cook food. It is a healthier alternative to deep frying, as it requires little to no oil to achieve a crispy texture. Air fryers are especially popular for making french fries, but they can also be used to make a variety of other foods, including rutabaga fries.
Air fryer rutabaga fries are a great way to incorporate this nutritious and flavorful vegetable into your diet. Rutabagas are a good source of fiber, vitamin C, and potassium, making them a healthy addition to any meal. When prepared in an air fryer, rutabaga fries are a delicious and satisfying alternative to traditional potato fries.
How To Serve Air Fryer Rutabaga Fries
One of the great things about air fryer rutabaga fries is their versatility. Like traditional french fries, they can be seasoned in a variety of ways to suit your taste preferences, and they can be paired with a wide range of main dishes. For example, rutabaga fries make a great side dish for burgers, sandwiches, or chicken tenders. They can also be served as a healthy snack or appetizer. Try one of these:
What Dips Should You Serve With Air Fryer Rutabaga Fries?
These can be served with any dip you would normally serve with fries. Ketchup, being the main one. But here are a few other ideas as well:
- Ranch Dressing/Dip
- Thousand Island Dressing
- Queso Dip
- Onion Dip
- Homemade Ketchup
- Homemade Mayo
- Honey Mustard Dressing
- Chipotle Aioli
Can Rutabaga Fries Be Baked Instead Of Air Fried?
Yes! Spread them out on a pan so that they do not touch each other and bake at 425 F. for 30 minutes. Rotate the fries at least once during baking.
Why Are My Fries Not Crispy After Cooking In An Air Fryer?
There are a few reasons your fries may not be getting crispy in an air fryer.
- You overcrowded the basket or placed the fries in the basket in layers. Always cook in a single layer without overcrowding the fries.
- Every air fryer is different. Try adjusting your temperature a little higher than what the recipe calls for if the given temperature isn’t doing the trick.
- Rutabaga fries can release water when left to sit for a while. Let this process happen first before adding spices. Drain off the water and dry the fries with a paper towel. Then proceed with the recipe as written.
- To get extra crispy fries, you can dust the fries with starch after coating them in spices. Arrowroot is a favorite, but cornstarch will do the trick too.
How Long Should Fries Be In The Air Fryer?
This will depend on your air fryer and the thickness of your fries. Generally speaking, 15-20 minutes will do the trick for most fries. But again, this can vary by appliance. Some experimentation may be necessary the first time or two you make them.
Try adding one of the following along with the garlic granules called for:
- Smoked paprika
- Pepper – Use sparingly. It can get overwhelming quite easily on the rutabaga.
- Onion granules or onion powder
- Parmesan cheese – Grated is best. This is best sprinkled on after cooking the fries, but can also be cooked on the fries if you prefer.
About The Ingredients
Rutabaga – Peeled and cut into fries
Oil – Use any oil you normally use, but keep smoke points in mind. Coconut oil or avocado oil are great for use in an air fryer. The amount you use will depend on the size of your rutabaga. Mine was very large, so I ended up using 3 tablespoons of oil. In hindsight, I could have gotten away with less. So use your judgment here. You just need enough to make the spices stick. Avoid olive oil because it has a low smoke point.
Garlic granules – You can use garlic powder too.
Salt – I used pink Himalayan salt, but you can use whatever you normally cook with.
How To Make Air Fryer Rutabaga Fries
Preheat the air fryer to 400°F if your air fryer has a preheat setting. Then cut your rutabaga in half with a sharp knife.
Using a sharp pairing knife, peel the rutabaga.
Cut each rutabaga half into fry-width slices.
Then cut each slice into fries that are the same width as the slices to creat a french fry cut.
Transfer the cut fries to a large bowl and add oil.
Sprinkle on the garlic powder.
Then sprinkle on the salt.
Toss well to evenly coat the fries in the seasoning.
Place the fries in the air fryer basket, making sure they are in a single layer and not overcrowded.
Cook for 15-20 minutes. Make sure to shake the basket (if your air fryer has one) occasionally to ensure even cooking.
Once the fries are golden brown, remove them from the air fryer and serve immediately. Enjoy your tasty crispy rutabaga fries with any dip you like best!
Either before or after cooking, these can be stored in an airtight container for up to 5 days in the fridge.
Freezing Air Fryer Rutabaga Fries
Do not freeze these once cooked.
However, if you wish to freeze uncooked rutabaga fries ahead of time so you have them in the freezer, and can just toss them into the air fryer, blanch the cut, raw fries for 3 minutes and then freeze them in a single layer on a parchment-lined baking pan. Once frozen, you can transfer them to a bag or other container for long-term storage of up to 6 months.
What Is The Best Way To Reheat Air Fryer Rutabaga French Fries?
You can use the instructions here for reheating leftover rutabaga fries, or any type of french fry!
- Air Fryer – You can reheat them in the air fryer at 325 F. for about 5 minutes.
- Oven – You can spread them out on a baking sheet and reheat them in an oven at 425 F. for about 8-10 minutes
You’ll need a good air fryer to make this recipe. Here are three different types I recommend. (Amazon affiliate links)
More Healthy French Fry Recipes
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Air Fryer Rutabaga Fries Recipe Card + Video
Air Fryer Rutabaga Fries
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- 1 large rutabaga (peeled)
- 2 tbsp. oil (you can use up to 2 tablespoons, depending on how large the rutabaga is)
- 1 tbsp. garlic powder
- ¼ tsp. salt
- Preheat the air fryer to 400°F if your air fryer has a preheat setting. Then cut your rutabaga in half.
- Using a sharp pairing knife, peel the rutabaga.
- Cut each rutabaga half into fry-width slices.
- Then cut each slice into fries that are the same width as the slices to create a french fry cut.
- Transfer the cut fries to a mixing bowl and add oil.
- Sprinkle on the garlic powder.
- Then sprinkle on the salt.
- Toss well to evenly coat the fries in the seasoning.
- Place the fries in the air fryer basket, making sure they are in a single layer and not overcrowded.
- Cook for 15-20 minutes, shaking the basket occasionally to ensure even cooking.
- Once the fries are golden brown and crispy, remove them from the air fryer and serve immediately.
I'm Tiffany, a cookbook author, food lover, mom, and writer for MSN and the AP Newswire.
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