This is one of my favorite treats that I'll have maybe once a week. It's low carb but high in healthy fat. I'm not opposed to deep-frying as long as the oil is healthy and the food isn't breaded. Fats and oils to avoid include: canola, Crisco, corn and other vegetable oils. For high heat cooking, you also want to avoid using olive oil.
Butternut Squash Fries
- 1 large butternut squash with a thick neck
- lots of coconut oil (if you're on a budget, choose rendered fat from grassfed/pastured animals; if you're vegan, stick with the coconut oil)
- 1 very large pot
1. Remove the skin and slice the squash into your preferred fry shape. Try to keep the fry size as consistent as possible.
2. Par boil the fries in the large pot of water. The goal is to boil them until they are slightly tender but NOT mushy. This takes roughly 4 minutes.
3. Drain the fries and then dry them on paper towels.
4. Fill the very big (and high) pot with 4+ cups of coconut oil. Heat should be on high and HOT!
5. Once you think the oil is hot enough, carefully drop one fry into the oil. It should agitate the oil (see photo).
6. Carefully place half of the fries into the pot and cook for approximately 5 to 7 minutes or until golden brown.
7. Remove the fries with a spider skimmer (in photo) and set them aside on paper towels to drain some of the oil. Now's a great time to add unrefined sea salt or other seasonings (curry is good!).
8. Repeat with the other half of the fries.
- Try not to cook too many fries at once. If there is overcrowding the fries will not cook as evenly.
- Use refined (NOT virgin) coconut oil to avoid the strong taste of coconut.