Baked Apple French Fries with a Savoury Custard Dip

Asparuagus Pesto Spaghetti

This delicious alternative for french fries works well on its own as a snack, or is delicious served with pork and wilted spinach as part of a main meal.

French fries are not known for their health benefits, but everyone loves them all the same. That is why we have investigated some healthier alternatives to our much loved Belgian dish (yes, that's right - French fries are from Belgium, not France).

Apples are a good source of dietary fiber, have provide a decent amount of vitamin C, and a good spread of other vitamins and minerals. The different nutrients in apples combine well together to help regulate blood fat levels, which plays an important part in the prevention of heart disease. There is also evidence to suggest that the polyphenols in apples can help to regulate blood sugar levels, so this is a great diabetic friendly treat. The fact that these delicious fries are baked, and not actually fried, makes them a much healthier alternative to french fries. What's more, you don't need any oil or added salt - they are delicious enough with a simple dusting of nutmeg and ginger.

The savoury custard also works perfectly as a sauce to go with the pork and spinach, or can be used just as a side dip. It is made with skimmed milk to keep it a low fat dish, but you can replace with full fat milk if you prefer.

  1. Chop the apple in long thin fry shapes. Leave the skin on as this is where you will find the highest conentration of the phytonutrient, quercetin.
  2. Lay the fries out on a baking dish with a little space between each one.
  3. Dust the fries with the ground ginger and ground nutmeg.
  4. Put in the oven at 200c for 15 minutes or until golden brown and crispy.
  5. Meanwhile, beat the eggs and mix with the cornflour.
  6. Heat the milk in a pan and stir into the egg mixture.
  7. Add the mustard and return the mixture to the heat, whisking constantly as it thickens to ensure you don't get any lumps.
  8. Once the custard is at the desired thickness, transfer to your serving dish. It can be served hot or cold.


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