I’m crazy about snack foods that are easy to prepare in my oven, like my Oven Baked Barbecue Fries, Baked Zucchini Fries, Jamaican Jerked Butternut Squash Fries, Oven Baked Potato Wedges, and my Baked Onion Rings.

It’s high in fiber, 90% water, a good source of vitamin C and potassium.

Raw jicama has a sweet flavor because it contains a rich source of soluble fiber oligofructose inulin. It is a prebiotic and an inert carbohydrate that does not turn into simple sugars when broken down by digestion.

This is good news for diabetics, they can eat this sweet root without worrying about their blood sugar fluctuating.

 Jicama Whole

Most of you are so used to hearing about probiotics but have you ever heard about prebiotic?

I first learned about prebiotic over 20 years ago when my professor in college taught about the benefits of prebiotics and she advocated that prebiotics were better than probiotics.

At that time I honestly didn’t understand a lot of what she was talking about and I didn’t care much as I do today about gut health.

A prebiotic is a plant fiber that stimulates the growth and activity of good bacteria that are already in the colon

. This plant fiber is indigestible but provides great health benefits to the body.
For healthy gut bacteria, one should consume 50-55 grams of fiber daily, this fiber is found in plant-based foods, fruits, vegetables, whole grains and, legumes.

These plant fibers like jicama, serve as prebiotics or fuel for healthy bacteria to thrive.

Other Sources Of Prebiotics:

  1. Dandelion Green
  2. Chicory
  3. Onions
  4. Garlic
  5. Asparagus
  6. Apple
  7. Burdock Root
  8. Jerusalem Artichoke
  9. Seaweed

Baked Jicama Fries

Unlike probiotics, prebiotics is not destroyed by heat. Probiotics are live bacteria mostly found in fermented dairy (kefir, yogurt), so they have to be kept alive by keeping them cold.

Other sources of probiotics are kimchi, sauerkraut, kombucha tea, non-pasteurized pickles, and vegetables.

Note that nowadays there are more available non-dairy yogurts and kefir made from coconut and almond milk.

Prebiotics are therefore beneficial to help diseases like Irritable Bowel Syndrome, Chron’s disease, Candida Albicans, relieve diarrhea after antibiotic use.

Jicama Fries Recipe

How To Cook Jicama Fries?

I normally ate jicama raw but this time I wanted to make a baked jicama fries recipe instead.

I  didn’t want the strong crunch so I decided to cook the jicama before I bake them. Serve them with ketchup,  vegan ranch dip or Guacamole.

This vegetable will be a regular on my shopping list. Jicama fries recipe is a low-calorie alternative that is great in a vegan, gluten-free, candida diet lifestyle.

One of my readers asked, ‘Is it like a potato?’  Answer:  it looks like a potato but the texture is crunchy like a pear, and it tastes mildly sweet like an apple.

Note: Don’t expect the fries to be crispy like potato, they won’t be. It doesn’t have the same texture as a potato, to begin with, nor will the final texture be the same.

Jicama Nutritional Facts

Serving size 1 cup raw

  • Calories: 49
  • Fat: 0 grams
  • Cholesterol: 0 grams
  • Sodium: 5 mg
  • Carbohydrates: 11 grams
  • Protein: 1 gram

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Categories

Nutrition

(Per portion)
  • Energy: 96 kcal / 401 kJ
  • Fat: 4 g
  • Protein: 1 g
  • Carbs: 15 g

Cooking Time

  • Preparation: 10 min
  • Cooking: 55 min
  • Ready in: 1 h 5 min
  • For:
  • 4 Servings

Ingredients

Baked Jicama

Vegan Cashew Ranch Dip

Instructions

For The Baked Jicama

  1. Preheat oven 425°F. Peel jicama and cut into 1/4 inch matchsticks. Bring water to boil in medium saucepan over medium heat. Add jicama and cook for 10 minutes until jicama is less crunchy.
  2. Drain water using a colander, transfer jicama slices in a large bowl and toss with olive oil, paprika, garlic powder, onion powder, cayenne pepper and sea salt.
  3. Place in a single layer on a prepared baking sheet. Bake for 30-45 minutes or until crispy, turning halfway. Delicious served with vegan ranch dip or guacamole.

For The Ranch Dip

  1. Place all ingredients in a high-speed blender except parsley and dill. Process until smooth and creamy, pausing blender and scraping down the sides. Pour into a medium bowl and stir in parsley and dill. Keep refrigerated.

Notes

Baked Jicama

Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.