This sweet potato fries recipe includes baked, fried, and oil-free options. It also rocks a delicious homemade vegan Ranch dip.
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Sweet potato fries and yam fries have become such a popular treat, you can even get them as chips now. But they’re far more tasty and nutrient-dense when you make them from scratch.
And especially when you use organically grown whole sweet potatoes baked in their peels. According to one report, they’re “one of the healthiest foods on the entire planet.”
The Okinawan centenarians would definitely agree!
And the richer the flesh—think deep deep pigments—the healthier yet. 💚
Here’s what you get:
Sweet Potato Benefits
- Antioxidants.
- Phytochemicals.
- Flavonoids.
- Amines.
- Lutein.
- Zeaxanthin.
- Beta-carotene.
- Dietary fiber.
- Quercetin.
- Kaempferol.
- Anthocyanins.
- Catechin.
- Carotenoids.
- Calcium.
- Choline.
- Amino acids.
- Magnesium.
- Manganese.
- Potassium.
- Selenium.
- Phosphorous.
- Pantothenic acid.
- Copper.
- Folate.
- Niacin.
- Vitamin A.
- Vitamin C.
- Vitamin E.
- Vitamin K.
- Vitamin B1.
- Vitamin B2.
- Vitamin B6.
Sweet Potato Fries Recipe
This sweet potato fries recipe rocks baked, fried, and oil-free options. Clearly the baked are much lower in calories and fats.
But when you fry them, you do get that delectably yummy crisp. 😋
Let’s start with the baked (full recipe below):
Equipment
- Baking pan.
- Colander.
- Knife set.
- Saucepan.
- Tongs.
- Cutting board.
- Cutlery/flatware.
- Basting brush.
- Parchment paper.
- Crockery.
- Fry cutter (optional).
- Air Fryer (optional).
- Appetizer platter (if applicable).
Baked Sweet Potato Fries
Even though it’s fairly easy to manually chop French fries, folks who eat them a lot often get a Fry Cutter.
It does the heavy lifting for a larger batch.
Ingredients
- Sweet potatoes.
- Olive oil.
- Vegan butter.
- Pink salt.
- Black pepper.
- Grains of paradise.
- Italian seasoning.
- Nutritional yeast.
- Garlic powder.
- Fresh lemon.
- Vegan Ranch.
- Ketchup.
Instructions
- Preheat oven to 375.
- Wash, rinse, pat dry, and cut unpeeled sweet potatoes into desired shapes.
- Spread evenly on a large parchment-paper lined baking pan.
- In a saucepan combine the melted vegan butter, olive oil, and herbs.
- Baste the fries with the mixture and bake for 45-60 minutes or until golden and crisp.
- Add more herbs and nutritional yeast to taste.
- Serve with fresh lemon, garlic, rosemary, and dips of choice.
Deep-Fried Sweet Potato Fries
Equipment
- Boiler pot.
- Colander.
- Knife set.
- Tongs.
- Flatware/cutlery.
- Crockery.
- Fry cutter (optional).
- Cutting board.
- Parchment payment.
- Paper towels.
Ingredients
- Sweet potatoes.
- Olive oil.
- Pink salt.
- Black pepper.
- Grains of paradise.
- Italian seasoning.
- Nutritional yeast.
- Garlic powder.
- Fresh lemon.
- Vegan Ranch.
- Ketchup.
Instructions
- Wash, rinse, pat dry, and cut unpeeled sweet potatoes into desired shapes. Bring oil to high heat in the fryer pot and drop some in so they’re well-spaced. The oil should be hot enough that they sizzle instantly upon submersion and high enough to cover them when sizzling.
- Fry for 8-12 minutes until tender and crispy, turning/adjusting frequently to keep them from sticking together. Careful not to break them when turning.
- When they’re golden and crispy, remove with the tongs to parchment paper, patting some of the oil off with a paper towel, then add the next batch.
- Caution should be applied with the oil; it only takes a drop to burn yourself.
- Add herbs and spices to taste and serve with choice of dips.
Oil-Free Sweet Potato Fries
For oil-free fries just follow the baked recipe, but omit the oil in the baste. You can use simple dry herbs or mix them with the baste sans oil.
You can also use an Air Fryer for French fries and more.
A perfect dip for this sweet potato fries recipe is vegan Ranch dressing. Others include salsa, guacamole, hummus, pesto, and baba ganoush.
They’re also tasty just plain with Himalayan pink salt, coarse black pepper, and nutritional yeast.
Not to mention organic squeezed lemon, grains of paradise, garlic, rosemary, and Italian herbs.
And for a super easy dip—a blend of ketchup and mayo. 😋
Sweet Potato Fries Recipe
Equipment
- Fry cutter (optional).
- Appetizer platter. (if applicable).
- Air fryer oven. (optional).
Ingredients
Instructions
- For baked sweet potato fries preheat oven to 375.
- Wash, rinse, pat dry, and cut unpeeled sweet potatoes into desired shapes.
- Spread evenly on a large parchment-paper lined baking pan (I use a cast iron skillet)..
- Brush them with a light layer of organic extra-virgin olive oil, salt & pepper, herbs.
- Bake for 45 minutes to an hour or until crisp and tender.
- Add salt, pepper, nutritional yeast to taste.
- Serve hot with dip of choice.
Deep-Fried Option
- Wash, rinse, pat dry, and cut unpeeled sweet potatoes into desired shapes. Bring oil to high heat in the fryer pot and drop some in so they’re well-spaced. The oil should be hot enough that they sizzle instantly upon submersion.
- Fry for 8-12 minutes until tender and crispy, turning/adjusting frequently to keep them from sticking together. Careful not to break them when turning.
- When they’re golden and crispy, remove with the tongs to parchment paper, patting some of the oil off with a paper towel, then add the next batch.
- Caution should be applied with the oil; it only takes a drop to burn yourself.
- Add herbs and spices to taste and serve with choice of dips.
Oil-Free Option
- For oil-free fries just follow the baked recipe, but omit the oil in the baste. You can use simple dry herbs or mix them with the baste sans oil.
- You can also use an Air Fryer for French fries and more.
Notes
Nutrition
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