We all like a crunchy chip now and then, but with that crunchy chip usually comes some unwanted fat, calories, and sodium. When I work with clients who like to snack or have something crunchy with a sandwich, I am much more eager to substitute something comparable than to try to eliminate the craving entirely. Eliminating or restricting foods leads to feelings of deprivation and can lead to overeating in the long run. That’s why I like to create swaps that can satisfy the need for a certain texture or flavor. Here are two types of chips that I like to prepare for my personal chef clients and recommend during my nutrition counseling sessions. There is very little prep work to these chips and the outcome is chock full of satisfying flavor. In addition, these chips will also count toward your daily fruit and vegetable intake.
Content submitted by Janyce Gately – MS, RD, LDN, CHWC
Registered Dietitian, Personal Chef, and Certified Health and Wellness Coach
Baked Carrot Chips (makes 1 serving)
- 2 large carrots
- 1/2 teaspoon olive oil
- 1/8 teaspoon kosher salt
Preheat oven to 400°F. Wash and peel the carrots. Using a mandolin slicer or sharp knife, slice carrot on the diagonal, very thin, about ¼ inch thick, so that they are oval shaped (cutting them thin will ensure the carrots are crunchy, not soft). Place the sliced carrot in a bowl and toss with olive oil and salt. Lay the carrots in a single layer on a baking sheet lined parchment paper. Bake for 10-15 minutes, or until the carrots are dry and crisp. Calories: 79 per serving, Fiber: 4.1 grams
Baked Cinnamon Banana Chips (makes 2 servings)
- 4 medium ripe bananas
- Juice of 1 lemon
- Ground cinnamon
Preheat oven to 200°F. Line a baking sheet with parchment paper. Peel the bananas and cut into 1/4-inch slices on the diagonal. Squeeze lemon into a small bowl. Dip each slice into the lemon juice and place on the pan. Sprinkle with cinnamon. Bake for 3 to 4 hours, or until your chips are dry and slightly brown, making sure to flip the chips halfway through. Remove from the oven and allow to cool. Chips can be stored in an airtight container. Calories: 148 per serving, Fiber: 4.2 grams