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Never heard of swede (rutabaga)? Well, it's time you get to know this vegetable, it's low-carb friendly!
Swede (aka Rutabaga) is commonly used in paleo diet meals as a replacement for potatoes. Swede is high in potassium, which is a mineral often deficient in low-carb diets. Unlike sweet potatoes, it's relatively low in carbs.
Just for comparison, here is a quick overview of the average net carbs of similar vegetables (per 100 g):
- sweet potatoes: 17 g net carbs
- parsnip: 13 g net carbs
- potatoes: 10-17 g net carbs depending on type
- celery root: 7 g net carbs
- carrot: 6.8 g net carbs
- swede: 5.6 g net carbs
However, if you aim for even less carbs, try fries from these:
- turnip: 3.9 g net carbs
- kohlrabi: 2.6 g net carbs
- parsley root: 1.7 g net carbs
After a few (some failed) cooking experiments, I found that swede was the best alternative for potatoes. But don't expect the same taste and crispiness of potato fries, they won't be as crispy as starchy potatoes.
I also tried fries from other vegetables: Turnip and kohlrabi fries had more water content and the texture was a bit too soft and chewy for fries, but they are still good for those who want to save more carbs. Parsley root fries tasted great but they may not be easy to find (at least not in the UK). Just make sure you don't get parsnips - they look the same but the carbs content is a lot higher!
UPDATE: Based on your feedback, frying a rutabaga is not ideal. Stick with the oven method to make sure you don't burn it. Also, you may need to adjust the time depending on your oven.
Hands-on Overall
Serving size about 85 g/ 3 oz fries
Nutritional values (per about 85 g/ 3 oz fries)
Net carbs9.6 grams
Protein1.7 grams
Fat7 grams
Calories117 kcal
Calories from carbs 35%, protein 6%, fat 59%
Total carbs13.2 gramsFiber3.6 gramsSugars6.7 gramsSaturated fat5.7 gramsSodium309 mg(13% RDA)Magnesium31 mg(8% RDA)Potassium466 mg(23% EMR)
Ingredients (makes 4 servings)
- 1 large swede (600 g/ 1.3 lb)
- 2 tbsp extra virgin coconut oil or other cooking oil
- 1/2 tsp paprika
- dash freshly ground black pepper
- 1/2 tsp sea salt
- Optional: 1/4 tsp ground cloves
Instructions
- First, preheat the oven to 230 °C/ 445 °F (fan assisted), or 250 °C/ 465 °F (conventional). Wash and peel the swede.
- Cut them into spears about 1/4 inch (1/2 cm) wide (or even less for crisping them up). As I realised in my Keto Chili Cheese Fries Recipe, the wider you cut them, the more difficult it will be to make them crispy. Place the fries into a bowl and remove any excess water using a paper towel.
- In a small bowl, mix the oil, paprika, salt, pepper and ground cloves (if used).
- Pour the oil mixture over the fries evenly and place them on a baking tray lined with baking paper. Make sure the tray is not overcrowded and use two of them if needed. Cook for 25-35 minutes (it depends on how thick you cut them). Check the fries regularly and turn the baking tray a couple of times to make sure they are evenly cooked.
- Remove from the oven and serve with meat and quick sugar-free ketchup or mayonnaise (try my homemade mayo). Store i the fridge for up to 4 days. Reheat and crisp up in the oven before serving as they will be soft and soggy.
Ingredients
- 1 large swede (600 g/ 1.3 lb)
- 2 tbsp extra virgin coconut oil or other cooking oil
- 1/2 tsp paprika
- dash freshly ground black pepper
- 1/2 tsp sea salt
- Optional: 1/4 tsp ground cloves
Instructions
- First, preheat the oven to 230 °C/ 445 °F (fan assisted), or 250 °C/ 465 °F (conventional). Wash and peel the swede.
- Cut them into spears about 1/4 inch (1/2 cm) wide (or even less for crisping them up). As I realised in my Keto Chili Cheese Fries Recipe, the wider you cut them, the more difficult it will be to make them crispy. Place the fries into a bowl and remove any excess water using a paper towel.
- In a small bowl, mix the oil, paprika, salt, pepper and ground cloves (if used).
- Pour the oil mixture over the fries evenly and place them on a baking tray lined with baking paper. Make sure the tray is not overcrowded and use two of them if needed. Cook for 25-35 minutes (it depends on how thick you cut them). Check the fries regularly and turn the baking tray a couple of times to make sure they are evenly cooked.
- Remove from the oven and serve with meat and quick sugar-free ketchup or mayonnaise (try my homemade mayo). Store i the fridge for up to 4 days. Reheat and crisp up in the oven before serving as they will be soft and soggy.
Nutrition (per serving, about 85 g/ 3 oz fries)
Calories117kcal
Net Carbs9.6g
Carbohydrates13.2g
Protein1.7g
Fat7g
Saturated Fat5.7g
Fiber3.6g
Sugar6.7g
Sodium309mg
Magnesium31mg
Potassium466mg
Detailed nutritional breakdown (per about 85 g/ 3 oz fries)
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