Sweet Potatoes

 Fried in the oven

How to make sweet potato fries in the oven for wonderfully flavourful and crispy results every time- without the need for an unhealthy deep fryer! Including tips on how to cut, bake, and serve the crispy sweet potato fries!

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I absolutely love oven-baked sweet potatoes, but sometimes we are just  in the mood for crispy, finger-licking baked sweet potato fries.  

Sweet potato fries are simple to make and even better to enjoy. Follow my tips for even crispier results and how to cut sweet potato fries!

By making oven-baked sweet potato fries, you will end up with spuds that are fluffy in the middle, with a crispy, caramelised outside. Plus, they are healthier than traditional fried versions, and you don’t have to worry about dealing with large amounts of oil, which I haven't used for probably more than 10 years.

Sweet potatoes are one of the best types of potato for people with diabetes, as they are low-GI and contain more fiber than white potatoes. Sweet potatoes are also a good source of calcium and vitamin A.

Both potatoes are a healthy carbohydrate source. And the same amount of white potatoes and sweet potatoes contain about the same amount of carbohydrates (1/2 cup = 15 grams of carbs). Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes.

Vitamins A and C also function as antioxidants that protect cells against aging and disease. For even more antioxidants, choose purple sweet potatoes. The pigment that gives them their gorgeous hue has particularly potent antioxidant properties.

HOW TO MAKE SWEET POTATO FRIES

      Ingredients

     1 Sweet potato

      2 Tbsp of Olive oil

      1 Tbsp of cornstarch

      1 Tea spoon of paprika

      Salt & Pepper

  • Sweet potatoes – Choose potatoes similar in size and shape to cut them into more even fries, so they bake evenly. Sometimes they have really funny shapes;

  • Olive Oil – You could replace olive oil with another one but honestly I only use this one or coconut oil;

  • Cornstarch – You could also use tapioca starch or arrowroot starch, though cornstarch gives the best results to be crunchy; 

  • Seasoning blend: salt, black pepper, paprika.

THE METHOD

STEP 1: Clean the Potatoes

First, make sure to wash the potatoes well, using a scrubber if you want to make skin-on fries (for extra nutrients and texture). If not, then you can then peel the potatoes. I tend to use the skin.

 

STEP 2: Chop the Sweet Potato Fries

Slice the potatoes into fries either with a mandolin/fry cutter, or with a knife . Rinse the fries well and dry thoroughly with a kitchen towel (any wetness will reduce crispiness). 

As an option now, you could  soak the cut fries to further reduce the excess starch in the potatoes for crispier results. To do so, leave the cut fries in a bowl of cold water for at least 1 hour, then drain, rinse, and dry thoroughly really well.

STEP 3: Season the sweet potatoes

Now it is time to season the fries. First, you can mix all of the seasonings , the cornstarch, and oil together in a bowl.

Then, pour over the sliced potatoes and toss everything together in the tray and make sure all the potatoes are well coated. Alternatively, line the sliced potatoes on a baking tray and then brush the seasoning mix onto your fries, turning them to cover all sides. 

STEP 4: How to bake the sweet potato fries

Place the fries on a baking sheet, making sure not to crowd the tray too much. This will help them become crispier.

Bake in the oven at 425ºF/220ºC for 25-30 minutes, flipping once halfway through. The baked sweet potato fries are ready when they are browned, crispy, and lightly puffed up.

The time will differ based on how thick you cut your homemade sweet potato fries. If you have cut them very thin, then check at 20 minutes. For thicker, it could take up to 35 minutes. 

When ready, remove from the oven and serve immediately!

How to serve

Use these baked sweet potato fries in place of regular fries for very different of meals. You can also serve them as a snack with dips or make ‘fully loaded’ crispy sweet potato fries. 

Some recipe notes

  • Other seasoning options: Garlic powder, paprika, cayenne, oregano, thyme, salt, pepper, cumin,  Italian seasoning, etc. 

  • Try to cut the fries as evenly as you can for more even cooking. 

  • Omitting the salt until after the fries are baked may yield more crispy baked sweet potato fries than adding it before-hand. I personally don't use any salt.

  • You can also omit the spices until the last 10 minutes of the baking time. This will help them to avoid burning in the oven and becoming bitter. 

  • It is best to bake the fries on lightly oiled parchment paper or foil if you have issues with food sticking to your pans. Always a good tip in the kitchen.

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