Oven Baked Sweet Potato Fries

I've started writing this post a few times already...I had intended to get this up last week but then life got in the way. Le Sigh. That's alright though because I made healthy sweet potato fries and had enough leftovers for todays lunch! Yum!

Sweet potatoes are one of favourite foods to roast + bake in the oven. I love that slight crisp layer it gets on the outside and the sweet creamy inside. They're such a versatile veggie. They have more fibre and are slightly lower on the glycemic index than white potatoes. That means that your blood sugar stays more stable after eating them. And when you master your blood sugar you feel full of energy and crush those cravings for unhealthy processed foods. From a carbohydrate perspective they both have about 15 grams of carbs per 1/2 cup. Perfect for fuelling your body

I have sweet potatoes in my diet at least a few times a week.

Of course there are many ways you can cook them and even more ways to top them. There's savory and sweet, lunch or dinner, and even breakfast!

My current flavour obsession while roasting any kind of potato right now is roasted garlic powder. The stuff is like gold. It makes everything better. Plus because it's roasted it's it doesn't have that pungent garlic smell. Instead it's mellowed out flavourful. It would be delicious with no matter what you pair it with.

Oven Baked Sweet Potato Fries

by Jennifer Trennum

Prep Time: 5 minutes

Cook Time: 15-20 minutes

Keywords: bake roast appetizer side snack gluten-free nut-free sugar-free vegan vegetarian sweet potato herbs

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Ingredients (serves 2-4)

• 2 large sweet potatoes, cut into thick matchsticks
• 2 tbsp olive oil
• 1 tsp roasted garlic powder
• 1 tbsp fresh rosemary, chopped
• 1/2 tsp paprika
• pinch of salt and black pepper

Instructions

Preheat oven to 425˚F.

Toss the sweet potato slices with olive oil, roasted garlic powder, chopped rosemary, paprika, and a pinch of sea salt and pepper in a large bowl, to fully coat.

Arrange potatoes in a single layer on a baking sheet lined with parchment paper.

Bake until the undersides are browned, about 10-15 minutes. Flip the fries over and bake for another 5-10 minutes or until the potatoes are crisp and browned, but not burnt.

Notes:

The recipe can be cut in half however, the potatoes may need less time cooking as there are less fries on the baking sheet, therefore they could cook faster.

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Perfect Roasted Potatoes | Potato Lovers Unite

It's Friday!

Happy Victoria day long weekend to all the Canadians out there! I hope you all have fun things in store this weekend.

I don't have much planned but I know exactly what I will be doing. Relaxing with my family on the patio with some good wine, good food, and catching up while enjoying these gorgeous warm temperatures.

But first...Crispy, crunchy, fluffy roasted potatoes.

These are addicting, so consider yourself warned.

Did you know that potatoes are actually a nutritional power house? It's a common misconception that the starchy vegetable isn't good for you. Just as long as you aren't eating them laden with fat, or fried in unhealthy oils. They're a complex carbohydrate choc full of potassium, antioxidants, vitamin C and fiber. Unlike simple carbs, like white flour and sugar, they stabilize blood-sugar levels, keep you satisfied between meals and provide you with energy. You know, so you can trash your muscles at the gym ;) 

My favourite kind are the russets, with the skins left on. They actually have the highest antioxidant count among all potatoes. Now for anyone who's heard of an antioxidant but doesn't know what they are, think of them as bodyguards for your cells. They protect you from free radicals created within our bodies everyday that can be caused by the simplest of things such as breathing polluted air, daily stress (both physical and emotional), or getting a sunburn to name a few. As for vitamin C one medium-sized potato contains nearly half the daily recommended intake. It also helps you keep a strong immune system, and it aids in the absorption of iron...spinach anyone?

A few more interesting facts:

• Potatoes have more potassium than a banana
• Potatoes have more Vitamin C than an orange
• Potatoes have more fiber than an apple
• They're super cheap and ridiculously easy to grow

Perfect Roasted Potatoes with Rosemary & Shallots(serves 3 -4)

Ingredients:

• 3 - 4 large russet potatoes, washed with skins left on
• 1 1/2 Tbsp cold pressed olive oil
• 3 small shallots, chopped
• 2 tsp chopped fresh rosemary
• sea salt & freshly ground black pepper

Method:

Preheat oven to 400* and line a cookie sheet with parchment paper.

Parboil the Potatoes:

Cut potatoes into large chunks and put in a large saucepan covering with cold water. Bring them to a boil, reduce heat and simmer covered for about 5 to 7 minutes until just fork tender. Drain water out of the pot, then give the potatoes a bit of shake to chuff them up a bit - this is the secret to getting them super crispy, golden brown.

Tip your potatoes onto the baking tray and spread them out evenly. Add your olive oil, rosemary, shallots, and season with salt and pepper. Put your potatoes in the hot oven to cook for 30 minutes until lightly golden and crispy.

Parboiled, drained and chuffed:

Chop, chop, chop.

Ready for baking!

 Roasted Goodness...

Next time you have a craving for french fries go make these!

Have a lovely weekend! Tell me what are your plans?