What ingredients do you need to make healthy French fries?

1. Butternut squash. The taste and texture are extremely similar to sweet potatoes, yet the squash has around half the starchy carbs and calories! Each ounce of the raw squash has 13 calories, plus half a gram of fiber. Just weigh the squash flesh accordingly before cooking it up.
2. Turnip. This is a surprisingly delicious way to get your French fry fix... especially if you prefer classic potato taste as opposed to sweet potato flavor. There is a slight cabbage taste to it -- all in all, it's a fantastic spud swap. And get this... Turnips have only 8 calories per ounce, and a half-gram of fiber. The average medium turnip weighs about 12 ounces... just 95 calories!
3. Carrots. Another shockingly wonderful fry base! Fans of sweet-potato fries will love this swap. An ounce of raw carrot has 12 calories and just under a gram of fiber. These don't get quite as crispy as some of the others, but they taste incredible!
4. Russet potatoes. Sometimes, only potato-based French fries will do... The crispy outside and tender inside are undeniably delicious. And if you watch your portion size and stick with my baked-not-fried method, you can enjoy them guilt-free. There are 22 calories in each ounce of raw potato, plus about a half-gram of fiber. It's extremely important to weigh your potatoes. There's a common misconception that an average russet potato weighs 6 ounces, but the Hungry Girl test kitchen has that found 12 ounces is more accurate.
5. Half and half. The best way to get a huge portion of fries, using real potatoes, is to go halvsies! Sweet potatoes pair well with butternut squash or carrots. Russet potatoes are perfect with turnips.
6. Seasonings. A little coarse salt is all it takes. If you want to spice things up, experiment with garlic powder, onion powder, and chili powder. Or give your fries a sweet spin with cinnamon and some no-calorie sweetener.
6. Guilt-free dipping sauce. Ketchup is an obvious choice, and it's low in calories, with about 15 per tablespoon. BBQ sauce is also good -- look for one with 45 calories or less per 2-tablespoon serving. http://www.paiyouguo.us/