Parfrites With Garlic

This healthy parfrites recipe using whole food ingredients is a great alternative to french fries and much more nutritious with the added health benefits of raw garlic.

After years without fries, I started experimenting in the kitchen to find a better and healthier alternative - then parsnips came to mind.

They’re white, starchy, and can be easily sliced, just like a potato, but contain more nutrients. They bake up nicely but can dry out if cooked too long, and pairing them with carrots in this recipe add a nice sweetness.  

Health Benefits of Raw Garlic:

  • As an antimicrobial, garlic can help combat colds and infections, including killing off certain fungal infections, parasites, and pathogenic bacteria.

  • Its antioxidant properties can help lower cholesterol levels, regulate blood pressure, and stabilize blood sugar levels, helping reduce heart disease risk and diabetes

  • Garlic supports against cell damage with its anti-ageing properties, reducing the risk of Alzheimer’s and dementia

  • As an immune-builder, garlic can purify the blood, reduce the risk of certain cancers, and help you ward off the common cold or reduce its severity

  • Garlic’s detoxifying properties help detoxify lead and other heavy metals in the body while relieving some signs of toxicity including headaches and high blood pressure

  • Garlic is also low in calories but highly nutritious, providing vitamin C, vitamin B6, manganese, and selenium


Even better than the parsnips themselves, is smothering them in fresh garlic butter straight out of the oven! This provides an explosion of flavour and the added health benefits of raw garlic with its antimicrobial, antiviral, and antioxidant effects.

Makes 4 Servings | 15 Min. Prep | 30/45 Min. Cook

Keep in mind, the medicinal benefits of the allicin in garlic are only attained when garlic is eaten raw or semi-cooked. As this recipe calls for tossing the hot baked fries in garlic butter, the garlic may heat slightly from the warmth of the parsnips but not much. This means you can enjoy these “fries” knowing you are getting all the wonderful health benefits out of the garlic, as well! Oh, yeah - and garlic butter makes these parfrites over-the-top delicious! Do yourself a favour and try these today!


  • 1/2 c. softened butter, grass-fed (substitute an alternate fat to keep it vegan/dairy free)

  • 4 large parsnips, peeled

  • 4 medium carrots, peeled

  • 4 cloves garlic

  • 1 Tbsp dried parsley

  • 1 tsp sea salt

  • 1-2 Tbsp olive oil


  • a sheet pan

  • aluminum foil

  • kitchen knife and cutting board

  • medium-sized mixing bowl (metal or glass)


  1. Preheat oven to 175C or 350F.

  2. Peel parsnips and carrots, then slice them lengthwise into “fries”. Try to cut them all the same size for more even baking.

  3. Arrange in a single layer on baking sheet lined with aluminum foil, and drizzle olive oil on top. Use your hands to toss them around so the vegetables are coated with oil, then sprinkle with salt.

  4. Bake for 30-35 minutes until golden brown and a bit crispy but not over-cooked. Cooking time will depend on how big your “fries” are - larger fries may need to cook a few minutes longer.

  5. While “fries” are cooking, peel and finely chop garlic.

  6. Combine garlic with softened butter and parsley in a medium-sized bowl and set aside.

  7. When “fries” are done, remove them from the oven and immediately transfer them to mixing bowl with the prepared garlic butter and toss to melt the butter and coat the fries.

  8. Plate and enjoy hot.

TIP: Keep an eye on the oven during baking time - if parsnips are sliced too thinly or cooked too long, they can burn or dry out.
— Kelly

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