Sweet potato fries are good as side dish or as an appetizer on dinner table. And they are also healthy option for snacking after school. We all know there nutritional value and that they are high in an antioxidant known as beta-carotene, which converts to vitamin– A once consumed. Who will neglect the crunchy, crispy bite of an seasoned sweet potato fries. And as they are baked so are healthier option than the fried ones so you can finish off your plate without any guilt. These sweet potato fries are vegan, gluten free and can be consumed during fasting. If making for fasting (vrat) pair it with curd.
Few Important points to keep in mind for getting best results:
Cut the fries in similar shape and thickness.
I know it’s difficult to do in home but try for thickness as for shape it will depend upon our sweet potato 😊. In method below, I have tried to show through pics, how to cut sweet potato into long fries. For crispy and uniform results, try to slice everything up to be a similar width. The more even the fries are the more evenly they’ll bake in the oven is the key to remember.
For crispier results toss the fries in starch before baking.
First thing after cutting fries is to make them dry on kitchen towel/ tissue. Moisture content should be less for crispier results. And then coat them with a layer of arrowroot/ tapioca to form a crust which will become crispy while baking. Arrowroot is healthy substitute for cornstarch. It’s simply a white, powdery starch that’s naturally gluten–free, grain-free, vegan and paleo-friendly. It is also consumed during fasting (vrat).
Spread them evenly on baking sheet
This is possibly the most important thing to keep in mind. You need to space out your potatoes on a baking sheet otherwise they will steam up too much in the oven and become mushy and soft.
- 1 medium sweet potato
- 1 Tbsp Arrowroot powder
- 1 tsp olive oil/ sunflower oil
- 1/4 tsp paprika (I prefer using hot paprika for an extra kick but smoked or sweet will also work)
- 1/2 tsp black pepper
- Salt to taste (Sendhav salt for vrat)
- Preheat the oven at 400 degree f. Spray large baking tray with oil or line with a silpat mat or cover tray with aluminium foil and set aside.
- Wash nicely your sweet potato with water. Peel the skin with help of a peeler.
- Try to pat dry with a tissue and cut into three equal parts. It will depend on length of sweet potato,if it is small then cut into two halves. Refer to picture 3 below.
- As sweet potato is thick so, I have try to cut one piece into three parts to get even thickness. Refer to picture 4 below.
- Then cut it lengthwise, keeping it flat on chopping board. Try to get even thickness of all fries. Refer to picture 5 and 6 below.
- Use paper towel to blot an excess moisture content of chopped sweet potato.
- Add chopped potato in a large mixing bowl.
- Add few drops of oil approximately 1 tsp to coat on sweet potato.
- Toss in black pepper, arrowroot powder and paprika and mix nicely.
- Toss in last with Salt to taste.
- Transfer potatoes to the greased baking sheet.
- Spread the potatoes so they are not touching to each other. If they are too close they’ll steam while baking without crisping up.
- Bake in the oven for 15 minutes.
- Remove the baking sheet to flip the potatoes and then return back to the oven, to bake for another 15 minutes.
- After baking for 30 minutes, turn off the oven and open the door for about 10 minutes. The fries will crisp up more in this time. ( As we give standing time in microwave cooking).
Health benefits of Sweet potatoes:
- Sweet potatoes are a rich source of fibre.
- It has an array of vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C.
- One of the key nutritional benefits of sweet potato is that they’re high in an antioxidant known as beta-carotene, which converts to vitamin A once consumed.
- It should be eaten in moderation. They do contain something known as oxalates which binds calcium and other minerals. Too many oxalates in the diet may cause kidney stones and so should be eaten in moderation. if you have existing kidney stones or are at high risk of developing them. If you are concerned, check with your GP.
- They are low in glycemic index (GI) rating. Because sweet potatoes are ranked lower than white potatoes on the GI, they may help people with diabetes, better manage their blood sugar levels.