This sweet potato fries recipe is not only delicious, it’s healthy. Which is clearly because sweet potatoes rock. They have over three grams of fiber, tons of beta-carotene, flavonoids, phenols, and antioxidants. A go-to for appetizers, snacks, and if you’re anything like me, full meals.
Sweet potato fries and yam fries have become such a popular treat that they’re even available as chips now.
However they’re far better and more nourishing when you make them from scratch.
And especially when you use locally grown organic sweet potatoes in their peels.
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 are versatile.
They rock appetizers, black bean burgers, vegan wraps, healthy sides.
They’re also a no-brainer when it comes to avocado toast, sandwiches, and lettuce wraps.
And with every kind of vegan burger known.
I use sweet potatoes in homemade breads, pies, soups, muffins, casseroles.
And of course they rock vegan chili burgers, veggie dogs, and calzones.
You can fry them like French fries or just bake them.
Both versions are in this post.
All organic, plant-based, gluten-free.
Sweet Potato Fries Recipe
A perfect dip for this sweet potato fries recipe is vegan Ranch dressing.
They’re also tasty just plain with Himalayan pink salt, coarse black pepper, and nutritional yeast.
According to this report:
Sweet potatoes are among the healthiest common whole-food sources of potassium, which every cell in our body requires to function. In fact, they can be considered a superfood and are ranked as one of the healthiest foods on the entire planet. Sweet potatoes are among the healthiest and cheapest, with one of the highest nutrient-rich food scores per dollar. When picking out varieties at the supermarket, remember that a sweet potato’s nutritional content is tied directly to the intensity of its color. The more yellow or orange its flesh, the healthier it may be, and purple sweet potatoes are even healthier!
Here’s a summary of ingredients in this recipe (full measurements below):
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Organic sweet potatoes.
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Organic olive oil.
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Natural salt and pepper.
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Your choice of herbs.
- Your choice of dip.
Notes on Kitchenware
If you haven’t invested yet in high-quality non-toxic kitchenware, it’s well worth it. Properly cared for it lasts a long time and supports health.
You can also recycle glass jars and non-toxic containers from products you already buy and use them as food storage containers—which helps the environment and your wallet.
Look for conscientious packaging (BPA & phthalate free, etc.) that you can reuse.
Baked Sweet Potato Fries
This sweet potato fries recipe is nutrient-dense.
It rocks over four grams of fiber and vitamins C, E, A, K, B1, B2, B6, and more.
Deep-Fried Sweet Potato Fries
Sweet potatoes have been linked to longevity.
The centenarian Okinawans loved them and lived longer than most.
Here are the instructions for the deep-fried version (the baked is on the recipe card below):
Instructions for Deep-Fried
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For deep fried sweet potato fries follow the instructions above but drop them well-spaced into a pot of organic vegetable oil already at high heat and cook 8-12 minutes until tender and crispy, turning/adjusting frequently to keep them from sticking. Careful not to break them when turning.
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When they’re tender and crispy, remove with a stainless steel colander spoon or slotted spatula to a paper-towel or parchment-paper lined plate, patting off excess oil, then add the next batch.
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The oil should be hot enough that they sizzle instantly upon submersion.
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Caution should be applied as it’s very easy to burn yourself (or others) with the sizzling oil — only takes a drop.
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Add salt, pepper, and herbs to taste and serve immediately with choice of dip.
Sweet Potato Fries Recipe
Equipment
- Large baking pan or skillet (stainless steel, cast iron, glass, ceramic, titanium, carbon steel).
- Medium fryer pot if you deep-fry (stainless steel).
- Colander spoon or slotted spatula if you deep-fry (stainless steel).
- Parchment paper and paper towels.
- Large fork and tongs (stainless steel).
- Spatula (stainless steel), basting brush.
- Food storage container (ceramic, glass).
- Flatware (stainless steel, maple, walnut, beech, teak; formaldehyde-free bamboo).
- Cutlery (stainless steel).
- Appetizer platter if applicable (glass, stainless steel, ceramic, maple, walnut, beech, teak; formaldehyde-free bamboo, lead-free porcelain).
- Cutting board (hardwood like maple, walnut, beech, teak; formaldehyde-free bamboo).
- Crockery (ceramic, glass, porcelain, maple, walnut, beech, teak; formaldehyde-free bamboo, stainless steel, lead & cadmium-free).
Ingredients
- 5 large organic sweet potatoes.
- Organic extra-virgin olive oil.
- Himalayan pink salt, Celtic, or unprocessed salt.
- Organic black pepper.
- Nutritional yeast.
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.
Notes
Nutrition
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