Recipe: (The Best) Crispy Sweet Potato Fries
If you’ve ever tried to make sweet potato fries, you may have realized that there is a sweet spot in cooking time and temperature that will get your fries to be crispy, but not burnt, and chewy on the inside without being soft and soggy. Through trial and error, and too many batches of charred fries, I’ve finally settled on what I believe is the best recipe for crispy-and-chewy-at-the-same-time sweet potato fries.
Because, let’s face it. Sometimes you want to eat fries.
Sweet potatoes are considered a super food, especially in comparison to their cousins (white potatoes) that are known to have a very high glycemic index (between 82-87 on the scale that runs from 1-100). The sweet potato has a glycemic index of 70 (medium), which can be made even lower by combining it with fat or protein in your meal, but has been shown in research to actually benefit blood sugar regulation by increasing adiponectin production. While white potatoes have some beneficial minerals and nutrients to offer, in comparison, the sweet potato is much more nutrient dense. Have a look at the image below for some of the nutrients you’ll take in while consuming one baked sweet potato (you don’t have to tell anyone it was in “fry” form). Along with nutrients and minerals, you’re getting antioxidants like beta-carotene, and anti-inflammatory nutrients like anthocyanins. I usually buy orange-fleshed sweet potatoes, but you can also find white or purple fleshed sweet potatoes, which have different types of beneficial antioxidants and nutrients.
So don’t feel guilty. And start making these sweet potato fries.
(The Best) Crispy Sweet Potato Fries
Make sure you have one sweet potato per person for this recipe.
Ingredients (fries for two)
2 medium sweet potatoes
1 tsp arrowroot powder
2 tbsp olive oil
Salt, pepper to taste
Paprika to taste
Garlic powder to taste
1. Preheat oven to 425C.
2. Wash and peel your sweet potatoes, then slice them into evenly sized fry-shaped matchsticks about 1cmx1cm in thickness.
3. In a bowl, add 1 tsp of arrowroot powder (or cornstarch) per every 2 sweet potatoes, and mix around in the bowl until there is an even coat on each fry.
4. Add the olive oil, salt, pepper, paprika and garlic powder, mix well until evenly coated with seasoning.
5. Place fries in a single layer directly on to a baking sheet (not onto tinfoil, which produces uneven results, or parchment paper, which burns at such a high temperature).
6. Pop the tray into the oven, and bake for 15 minutes without opening the oven door.
7. Flip the fries at this point, using a metal spatula and quick flick of the wrist.
8. Put the fries back into the oven for another 10-15 minutes, until the edges start to get dark (I do another 15, but it will depend how hot your oven is).
Pull the fries, let them rest for a couple of minutes, and serve!
Dr. Kali MacIsaac HBSc, ND