Rutabaga Fries


This is a great recipe because it’s compatible with so many diets.

To make it low salicylate or SAG, use ghee or sunflower oil.

For 100% dairy-free, avoid ghee.

For keto, eat sparingly.


  • 3-4 Rutabagas
  • Ghee or expeller-pressed coconut oil
  • Salt


Preheat oven to 425 degrees.

Peel rutabagas, slice off top end where the greens attach. Slice into fries.

Melt ghee or coconut oil in a pan and toss raw rutabaga fries in oil until they are coated. Spread out into a single layer on a baking sheet. Sprinkle salt on fries (or any other seasoning you’d like, Primal Palate’s Meat and Potatoes spice blend is perfect on these fries, but if you need to be to low phenol stick with just salt).

Bake at 425 degrees for 35-45 minutes, turning fries occasionally for even browning.

Julie Matthews is a Certified Nutrition Consultant who received her master’s degree in medical nutrition with distinction from Arizona State University. She is also a published nutrition researcher and has specialized in complex neurological conditions, particularly autism spectrum disorders and ADHD for over 20 years. Julie is the award winning author of Nourishing Hope for Autism, co-author of a study proving the efficacy of nutrition and dietary intervention for autism published in the peer-reviewed journal, Nutrients, and also the founder of Download her free guide, 12 Nutrition Steps to Better Health, Learning, and Behavior.

References for this article:

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  2. Mayes, Susan Dickerson, and Hana Zickgraf. “Atypical eating behaviors in children and adolescents with autism, ADHD, other disorders, and typical development.” Research in Autism Spectrum Disorders 64 (2019): 76-83.
  3. Levine, A. S., J. E. Morley, B. A. Gosnell, C. J. Billington, and T. J. Bartness. “Opioids and consummatory behavior.” Brain research bulletin 14, no. 6 (1985): 663-672.
  4. Masic, Una, and Martin R. Yeomans. “Does monosodium glutamate interact with macronutrient composition to influence subsequent appetite?.” Physiology & behavior 116 (2013): 23-29.
  5. Goto, Tomoko, Michio Komai, Hitoshi Suzuki, and Yuji Furukawa. “Long-term zinc deficiency decreases taste sensitivity in rats.” The Journal of nutrition 131, no. 2 (2001): 305-310.
  6. DeJesus, J. M., Gelman, S. A., Herold, I., & Lumeng, J. C. (2019). Children eat more food when they prepare it themselves. Appetite, 133, 305-312.
  7. Heim, S., Stang, J., & Ireland, M. (2009). A garden pilot project enhances fruit and vegetable consumption among children. Journal of the American Dietetic Association, 109(7), 1220-1226.
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  1. Hi
    Could you please help.
    I am at a stage where I’m hyper allergic to esp glutamate, the net is very confusing, lots of contradictive food lists.
    What is your opinion on organic olive oil, coconut oil, the greens of spring onions and leeks.
    If you have a food list , sorry,
    With regards Shanti

    • Shanti, I can’t give personal advice, so always consult with your healthcare professional. It depends what you are allergic to. One of the confusing parts might be that while (according to the Royal Prince Alfred Hospital food intolerance information) these foods are not listed high in glutamate, they are higher in other natural compounds like salicylates and amines. And some diets remove all of them, so that’s one area you may find contradictory information.


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