Sweet potato fries three ways
By Cait Johnson, Managing Producer, Care2 Green Living.
Sure, we know sweet potatoes are healthier than white ones, but last
time my son was home, he was weary of the same old mashed stuff and
wanted something with a little more crunch and pizzazz. This was the
solution.
Make em spicy, sweet, or savory: Any way you do it, these
"fries"--actually baked in the oven with a bit of heart-healthy olive
oil--are lower in fat than deep-fried, have a lower glycemic index
than white potatoes and they come packed with antioxidants as well. So
easy, so yummy--our favorite recipe for sweet potato fries three ways
is a keeper, and we include some of our favorite dipping sauces for
them, too.
Basic Recipe
2 large sweet potatoes, peeled and cut into wedges or strips
1 tablespoon olive oil
Coarse salt and freshly-ground black pepper, to taste
Preheat oven to 425F. Toss the potatoes with the oil, salt and
pepper, then place in a single layer on a lightly-oiled baking sheet.
Bake 20 minutes, then turn and bake another 20 minutes, until soft
inside and crisp outside (if you cut the fries very thin, youll want
to keep an eye on them to prevent burning). Serve hot.
Serves 4.
Sweet Variation
Sprinkle oiled and salted potato wedges with 1 teaspoon cinnamon and 1
tablespoon Sucanat or other natural sweetener (see the Bake as above.
Or sprinkle with Sucanat and cinnamon as soon as they come out of the
oven. Or just make the basic recipe and serve fries with this sweet
dipping sauce:
Sweet Dipping Sauce
Whisk together 1/2 cup plain or Greek-style yogurt, 1/4 cup maple
syrup, and cinnamon to taste. Use as a dip for the baked sweet
potatoes.
Spicy Variation
Sprinkle oiled and salted potato wedges with cayenne pepper and/or
chili powder to taste and bake as above. Or serve basic fries with
this dipping sauce:
Spicy Dipping Sauce
In a small bowl, whisk together 1/2 cup healthy mayonnaise and 1/4 cup
chipotle salsa or other favorite salsa (we love the smokiness of
chipotle, but weve also tried peach salsa and loved the combo of
fruity and spicy. Feel free to experiment!).
Savory Variations
Add one minced garlic clove, 1/8 cup freshly-grated Parmesan cheese
and some chopped fresh parsley to the fries as soon as they come out
of the oven.
Add 1 teaspoon dried rosemary to oiled and salted potato wedges and
bake as above. Sometimes we sprinkle these with fresh lemon juice just
before serving. (This variation is great with our super-quick version
of garlic aioli dipping sauce; just add a crushed garlic clove to your
favorite healthy mayo.)
Sprinkle oiled and salted potato wedges with 2 teaspoons curry spices
(use regular curry powder, or try 1 teaspoon coriander and 1 teaspoon
cumin). Or make this dipping sauce:
Curry Dipping Sauce
Whisk 1/2 cup plain yogurt with 1/2 teaspoon curry paste and use as a
dip.
Or just sprinkle your baked fries with a good quality vinegar!
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