Hello friends! Lets make Roasted Sweet Potato Fries together. I really love this recipe as its super simple but so delicious. Sweet potatoes may just be my and my kids favorite vegetable. They come in variety of sizes and colors – orange, white (Japanese), purple and they are also incredibly nutritious.
Why should we eat sweet potatoes?
Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. They’re also high in antioxidants that protect your body from free radical damage and chronic disease.
Here are 6 surprising health benefits of sweet potatoes (source: Healthline.com)
- Highly Nutritious
- Promote Gut Health
- May Have Cancer-Fighting Properties
- Support Healthy Vision
- May Enhance Brain Function
- May Support Your Immune System
Sweet potatoes were one of the first foods I feed my baby at 5 months when we started solids and immediately became her favorite. My 5 year old enjoys roasted sweet potato fries and I eat sweet potatoes several times a week. Her favorite combo is roasted sweet potatoes fries with salmon and avocado. I typically serve this dish two times a week since its very delicious, nutritious and simple to make. They are a must on my weekly shopping list.
Here are some great recipes using sweet potatoes for your kids
- Honey Roasted Sweet Potatoes click here
- Twice-Baked Sweet Potatoes click here
- Simple Sweet Potato Walnut Muffins click here
- Sweet Potato Steak Fries click here
- Sweet Potato “Cottage Pie” with Ground Beef click here
Few tips for the best Roasted Sweet Potato Fries:
- Even size – You want to make sure to cup the fries evenly. If you are making steak fries, make sure all pieces are the same size. If you are making thin fries, make sure all fries are the same length and width.
- Soaking in water – When your fries are evenly cut, soak them in ice cold water for at least 30 minutes. If you do not have time to do this, then make sure to at least wash them really well. You want to make sure to wash off all the starch. Afterwards, pat dry the fries with a towel. You want all the fries to be completely dry.
- Oil – When it comes to oil, I always use avocado oil because of its high smoke point and health benefits.
- Almost 70% of avocado oil consists of heart-healthy oleic acid and monounsaturated omega-9 fatty acid
- Reduces cholesterol and improves heart health
- Enhances the absorption of important nutrients
- May reduce symptoms of arthritis, may help prevent gum disease and so much more
- Source: healthline.com
- Seasoning – My favorite way to season sweet potato fries or steak fries is with sea salt, chili lime seasoning or smoked paprika. I tend to leave the seasoning quite simple as often, less is more in my opinion.
- Cooking method – You can either roast the sweet potato fries in a oven or use an air fryer. I tried both methods and they work great. When roasting in a oven, you want to make sure to preheat a oven to a high temperature so the fries are soft and crispy. Do not overcrowd the baking pan otherwise the fries will not bake evenly. Half way through the baking, give the fries a good flip. Use a non stick baking pan or use a parchment paper. For cooking with Air, follow instructions on your air fryer.
Thank you for visiting my blog. If you like this recipe, please let me know in comments below and please share with your family and friends. I really appreciate your time and feedback. I look forward to seeing your creations by tagging me @crepesandbows on Instagram or you can use “tried it” on Pinterest.
Thank you, Andrea
Roasted Sweet Potato Fries with Avocado Dip
These roasted sweet potato fries are easy to make, require a minimal prep time and you only need few ingredients! They are crispy on the outside and soft on the inside and absolutely scrumptious!
Ingredients
- 1 sweet potato, cut into wedges
- 1 tablespoon avocado oil
- 1/2 teaspoon garlic salt
- 1/4 teaspoon smoked paprika
- 1 avocado
- 1/4 tsp red chili flakes
- Juice from 1/2 lime
Instructions
Preheat your oven to 425ºF. Drizzle your potatoes with avocado oil, then season with garlic salt and smoked paprika.
Bake for 30 minutes until crispy on the outside and soft inside. Serve with a mashed avocado or any of your favorite dip.
For the avocado dip - mash your avocado with a fork, add red chili flakes and lime juice and mix well.
Notes
I would recommend using avocado oil for baking because this oil has a very high smoke point up to 500 degrees F.
Nutrition Information:
Yield: 2 Serving Size: 2Amount Per Serving: Calories: 344Total Fat: 22gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 0mgSodium: 497mgCarbohydrates: 38gFiber: 9gSugar: 19gProtein: 4g
Leave a Reply