Sweet Potatoes-Nature’s Health Food

Yeay! I finally have a sweet potato fries recipe I can share with you! I made sweet potato fries before but all of the methods I used failed. Even though the flavor was delicious, the potatoes always turned out soggy. Not something I could be proud of showing on my blog. Even though these are not super crispy, like the fried version (who wants those anyway?), they pass my firmness standard for a potato fry.

My son doesn’t like sweet potatoes (agh! picky teens) so I used the same method to make him regular potatoes. The idea is to cut the fat from the tons of oil you must use to make fries. He really likes them!

The  Sweet potatoes should be a staple food in every house due to its nutrition content. It is one of the best vegetables you can eat! They’re loaded with carotenoids, vitamin C, potassium and fiber.

Click HERE for the full article about the benefits of sweet potatoes by Dr. Robert Cordell
Health Benefits of Sweet Potatoes:
* Has a high nutrition rate when compared to other vegetables
* Rich source of anti-oxidants for protection against heart disease, stroke, cancer, and delaying the progression of Alzheimer’s disease
* Among the top 3 food sources of potassium
* Low glycemic index for maintaining steady blood glucose levels
* Fat and cholesterol free
* High in fiber
Ways to add more sweet potatoes to your diet
* Pack a baked sweet potato for lunch, topped with vanilla yogurt or cinnamon-flavored applesauce
* Add peeled chunks to your favorite stew
* Switch from potato chips to sweet potato chips
* Peel and cut into strips to eat with your favorite dip
* Blend into a breakfast smoothie
* Substitute in recipes calling for white potatoes or apple
Quick Sweet Potato Fries

Yes, fries can be part of your healthful diet. This broiled sweet potato version is certain to perk up your taste buds.

Makes 2 serving

1 large sweet potato, peeled and cut into 1/2 inch-wide sticks
1 tsp. olive oil
1 tsp. brown sugar
1/4 tsp. kosher salt
1/8 tsp. ground black pepper

Preheat broiler on high with oven rack 6-8 inches from the heating element. Use a broiler pan or a roast rack to allow the air to circulate around the potato.

Toss sweet potato sticks with all of the ingredients until coated.

Place sweet potato sticks in a single layer on the rack (see photo below) making sure they don’t touch each other. Broil until sweet potato sticks are tender and lightly browned, about 12 minute. Serve fries while hot.

P I N_______I M A G E

Per serving: 84 cal; 2g total fat; 0mg chol; 276mg sodium; 15g carb (2g fiber, 5g total sugars); 1g protein; 20mg calcium. 

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  • 11/06/2010 - 10:31 pm

    Stefanie - You are good, because I usually just get the frozen one. LOLReplyCancel

  • 02/03/2011 - 10:46 pm

    Marie - have you tried dipping them in beaten (until foamy) egg-white and then baking them? That turn out really good and crispy!ReplyCancel

  • 02/04/2011 - 12:34 am

    Ana C. - Hey Marie I haven’t tried that! Now I must do that! Thanks so much for the tip! I will let you know how it goes… I making some for superbowl lol!ReplyCancel

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