Baked Sweet Potato Fries

Baked sweet potato fries have become a new twist on one of many people’s favorite snacks – French fried potatoes! In our family, we have been making them for years. We have experimented with a few methods for cooking them. We fried them on the stove top and used a sleek gadget such as air fryer. The results were good but less than perfect. The best approach in my experience is oven-baking. Even though the fries are not as crispy as when deep-fried, they are sufficiently crispy on the edges, still tender on the inside, and of course – healthier! With oven-baking you can create a fry that is rigid rather than limp.

Why baked sweet potato fries instead of regular spuds? For us, it started from the novelty – not always eating the same ol’ same ol’!  Then, we developed a preference for the distinctive taste – they’re a little sweeter, I think they complement certain meats (e.g. grilled chicken, pork tenderloin, pork chops), other vegetable sides or entrees, and soups. Sweet potato fries also lend themselves to a variety of dips & sauces other than ketchup.

Sweet Potatoes

They are nutritious, indulgent, easy to cook and a healthy alternative to traditional side dishes. Did you know that sweet potato is not closely related botanically to the common potato? It is also botanically distinct from yams. (source) Sweet potatoes are from the morning glory family and can be grown in your backyard. Check this great article and photographs by Amber Shidler for ‘how to’ instructions.

Health Benefits

According to healthline.com, sweet potatoes are nutrient-dense root vegetables that are rich in fiber, vitamins, and minerals. They are replete with antioxidants that protect your body from free radical damage, chronic disease and contribute to a healthy gut. Sweet potatoes are incredibly rich in beta-carotene and support healthy vision.

Skin-on or skin-less?

Since many of us are into healthy eating styles, it is always a consideration to leave the skin on. The nutritional advantage of leaving the skin on is getting more fiber.

In fact, one cup (200 grams) of baked orange sweet potato with skin provides more than seven times the amount of beta-carotene that the average adult needs per day as per healthline.com

Cornstarch – to use or not to use?

Normally, I would bake sweet potato fries as is with no cornstarch added. However, a number of people have suggested coating the fries with cornstarch as it adds extra crispiness. As an experiment, I included the cornstarch into this recipe and baked the fries that were coated in cornstarch. Frankly, I didn’t detect any difference. But that was my experience. If you would like to test the difference yourself, prepare 2 batches, with and without cornstarch.

Dips

The distinctive flavor of sweet potatoes can be easily complemented by a variety of dips and sauces, limited only by your imagination and palate. My suggestion today is a tangy and creamy dip of Greek yogurt, maple syrup and herbs/spices.

Baked Sweet Potato Fries

4 from 6 votes

Recipe by The Minty Tomato Course: AppetizersDifficulty: Easy

Servings

4

servings

Prep time

10

minutes

Cooking time

40

minutes

Calories

265

kcal

Total time

50

minutes

Baked sweet potato fries seasoned with turmeric and paprika are nutritious, indulgent, easy to cook and a healthy alternative to traditional side dishes.

Ingredients

• Sweet Potato Fries

• 2 2 Sweet potato (middle-size)

• 1-2 tbsp 1-2 Cornstarch

• 2 tbsp 2 Extra virgin olive oil

• 1/2 tsp 1/2 Paprika

• 1/2 tsp 1/2 Turmeric

• 1/2 tsp 1/2 Coarse salt

• Tarragon for garnish

• Dipping Sauce

• 3/4 cup 3/4 Greek yogurt

• 1 tbsp 1 Maple syrup

• 1 tbsp 1 Freshly-squeezed lemon juice

• 1 clove 1 Garlic, minced

• 1 tbsp 1 Parsley florets, finely chopped

• 1/2 tsp 1/2 Freshly Ground Black Pepper

• 1/2 tsp 1/2 Chili powder

Directions

• Dipping Sauce
• Prepare the ingredients for dipping sauce.
• Combine all ingredients in a bowl and whisk together until smooth. Serve in a small bowl.
• Sweet Potato Fries
• Prepare the ingredients.
• Cut sweet potatoes into strips about 1/4-inch wide. Thick fries can become less crispy. Try to keep the strips uniformly sized so they cook at the same rate.
• Place fries in a large mixing bowl and toss them with olive oil.
• If desired, lightly coat them with cornstarch.
• Preheat the oven to 430°F.
• Line 2 baking sheets with parchment paper. Transfer the fries to the baking sheets making sure they are not overcrowded.
• Sprinkle the fries with paprika and turmeric seasoning to achieve a seasoned and more colorful result.
• Bake for about 20 minutes. Remove the baking sheets from the oven and flip the fries. Bake for another 20 minutes or so until crispy. For best results, cook time will vary depending on your oven. You will know the fries are ready when their edges and tips are dark brown.
• Remove the baking sheets from the oven, season the fries with coarse salt and freshly ground black pepper. Let them cool down for a few minutes. Garnish with fresh tarragon and serve with your choice of a dipping sauce. Enjoy!
  

Notes

• Be careful when handling turmeric as it can easily stain your hands, utensils or closing yellow. You can get rid of that staining with soap, warm water and gentle scrubbing. Also, lemon/lime juice, white vinegar or baking soda are great for removing stubborn turmeric stains.