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These colorful oven-roasted beet sticks turn ordinary root veggies into crunchy, eye-catching snacks that work perfectly as a healthier swap for regular potato fries. They come with a kick of spicy aioli for dipping, creating a tasty mix of earthy sweetness and satisfying crunch that'll win over even the folks who normally push veggies aside.
I stumbled onto this idea while trying to sneak more veggies into my kids' meals. What began as just playing around in the kitchen has turned into something everyone asks for at family dinners, with even the fussiest eaters grabbing more.
Ingredients
- 4 medium red or golden beets: Go for fresh ones that feel heavy and have smooth skin without any mushy parts.
- 1 tablespoon extra virgin olive oil: Good quality oil brings out the beets' natural sweetness, so get the nicest one you can.
- 1 teaspoon salt: Sea or kosher salt works really well here since the bigger bits stick better to the beet pieces.
- 1/2 teaspoon ground pepper: Grinding it yourself makes things smell amazing, but the pre-ground stuff works fine too.
- 1/2 cup reduced fat mayonnaise: This makes your dip creamy but keeps it lighter than using the full-fat kind.
- 1 tablespoon sambal oelek: This spicy chili stuff adds heat and flavor to your dip. Add more or less depending on how spicy you like things.
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Step-by-Step Instructions
- Warm Up Your Oven:
- Set your oven to 425 degrees Fahrenheit. Stick a big baking sheet in while it heats up. This hot surface trick is what makes your beet sticks get super crispy right away.
- Get Your Beets Ready:
- Scrub and peel the beets completely. Slice them into thick rounds first, then cut those into half-inch sticks that look like french fries. Try to make them all about the same size so they cook evenly.
- Add Some Flavor:
- Grab a big bowl and toss your beet sticks with the olive oil, salt and pepper. Make sure every piece gets coated. The oil helps them crisp up nicely while baking.
- Cook Them Just Right:
- Grab some oven mitts and pull out that hot baking sheet. Spread out your beet sticks so they aren't touching each other. Pop them in the oven for 15 minutes, then take them out and flip them around. Cook another 10 minutes until they're crispy outside. Sprinkle a bit more salt on them while they're still hot.
- Mix Up Your Dip:
- While your beets are cooking, stir together the lighter mayo and sambal oelek in a small bowl until it's all mixed up. Taste it and add more spicy stuff if you want it hotter.
The bright colors of these beet fries always wow people at my dinner parties. My favorite moment was watching my veggie-hating nephew wolf down a whole plateful before asking what they were made of. You should've seen his face when I told him they were beets! But that didn't stop him from grabbing seconds.
Storage and Reheating
These beet fries taste best right after you make them when they're super crispy. If you've got some left over, put them in a container with a tight lid and keep them in the fridge for up to 3 days. To warm them up, spread them on a baking sheet and heat at 350 degrees for about 10 minutes until they're hot and crispy again. Don't use the microwave or they'll turn all soggy.
Creative Flavor Variations
The basic seasoning works great, but you can play around with different flavors too. Try mixing in some garlic powder, smoked paprika, or dried herbs like rosemary or thyme before you bake them. For a sweeter take, shake on a tiny bit of cinnamon and drizzle some honey after they're done. You can jazz up the dipping sauce too - add some minced garlic, fresh herbs, or a squeeze of lemon juice for something different.
Nutritional Benefits
Beets are packed with good stuff your body loves. They contain special antioxidants called betalains that give them their bright color and help fight inflammation. They're also full of folate, manganese, potassium, and vitamin C. Baking them instead of deep frying means they keep more of their good nutrients, making these a snack you can feel good about eating. They're actually good for your heart and can even help with athletic performance.
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Frequently Asked Questions
- → Which beets should I use for this?
Both golden and red beets work great here. Combining them gives a mix of flavors and colors.
- → Any tips for making them crunchier?
Heat the baking tray before adding the beets, or try deep frying them for that ultimate crisp.
- → Is it possible to prep these in advance?
Sure! Bake them, let them cool, and freeze. Reheat in a 350°F oven for about 15 minutes before serving.
- → Can sambal oelek be swapped out in the sauce?
Definitely! Use any chili paste or hot sauce that you love to add spice.
- → How do I get even baking on the fries?
Make sure to slice the beets into matching ½-inch pieces and line them up on the tray without overlapping. Give them a toss midway through baking for uniform results.