Medical Medium Blog

Sweet Potato Fries

It's hard to find someone who doesn't like fries. Piping hot potatoes dipped into cool, tangy ketchup is an inviting combination which has made them a much loved junk food in many countries. In more recent years, sweet potato fries have become popular too.

But we all knows fries aren't good for us. The potatoes are often coated in a gluten-based flour or batter, fried in processed oils, and served with ketchup made with refined sugar or high fructose corn syrup and chemical additives.

Instead you can make healthy fries at home that taste delicious, provide comfort and satiation, and also deliver you the tremendous healing benefits of potatoes and tomatoes. 

Today's recipe is for sweet potato fries, but you can use any kind of potato. Try it out with all the different varieties and colors that sweet potatoes, yams and potatoes come in. This recipe can be prepared very quickly and is sure to be a hit with children and adults alike!

Baked Sweet Potato Fries with Ketchup

Ingredients:

For the fries:

  • 2 large sweet potatoes
  • pinch dried onion powder

sea salt to taste

For the ketchup:

  • 6oz tomato paste
  • 1/3 cup apple juice
  • 2 tbsp lemon juice
  • 2 tsp raw honey
  • 1/4 tsp dried onion powder
  • 1/4 tsp garlic powder
  • 1/4 tsp dried oregano
  • pinch cayenne pepper or chili flakes (optional)
  • sea salt to taste (optional)

Directions:

Pre-heat the oven to 400F/200C. Line 1-2 baking trays with parchment paper. If you can't use parchment paper, lightly coat the tray with olive or coconut oil.

Cut the sweet potatoes into fries (you can peel them first if desired) and place on the parchment paper. Bake for 15 minutes or until just slightly browning on one side. Flip and bake for a further 10 to 15 minutes. Cooking time will depend on your oven so it's best to check them. 

While the fries bake, blend or whisk the ketchup ingredients together until smooth. Taste and adjust seasonings as desired.

Serve the fries with the ketchup and enjoy. These won't last long!

This item posted: 28-Feb-2016

 

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