This quick and easy sweet potato fries recipe is not only delicious but also offers several health benefits. Sweet potatoes are packed with essential nutrients. They are an excellent source of dietary fiber, vitamin A, vitamin C, manganese, and potassium. Sweet potatoes are rich in antioxidants, particularly beta-carotene, which gives them their vibrant orange color. Antioxidants help protect the body from the damaging effects of free radicals, which are unstable molecules that can cause cellular damage and contribute to various diseases. The high beta-carotene content in sweet potatoes is converted by the body into vitamin A. Vitamin A is essential for good vision and is particularly important for maintaining the health of the retina. It also plays a role in reducing the risk of age-related macular degeneration, a leading cause of blindness in older adults.
Sweet potatoes are a good source of dietary fiber, which is beneficial for digestive health. Fiber adds bulk to the stool, promotes regular bowel movements, and supports a healthy gut microbiome. Despite their sweet taste, sweet potatoes have a relatively low glycemic index compared to regular potatoes and other starchy foods. This means they cause a slower and more gradual rise in blood sugar levels.
It’s worth noting that while sweet potatoes are highly nutritious, the cooking method can affect their nutritional content. Baking, steaming, or boiling sweet potatoes are generally better options than deep-frying, as the latter can add extra calories and unhealthy fats.
Quick and easy sweet potato fries
Ingredients
- 2 large sweet potatoes
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Optional: additional seasonings such as cayenne pepper, cinnamon, or rosemary
Instructions
- Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or aluminum foil for easy cleanup.
- Wash the sweet potatoes and pat them dry with a paper towel. Leave the skin on for added texture and nutrients, or peel them if you prefer.
- Cut the sweet potatoes into thin, even-sized strips. You can make them thicker or thinner depending on your preference.
- In a large bowl, combine the olive oil, paprika, salt, black pepper, and any additional seasonings you'd like to use. Stir well to mix everything together.
- Add the sweet potato strips to the bowl and toss them with the seasoned oil mixture until they’re evenly coated.
- Arrange the sweet potato fries in a single layer on the prepared baking sheet. Make sure they’re not overcrowded, as this can make them soggy instead of crispy.
- Place the baking sheet in the preheated oven and bake for about 20 minutes, flipping the fries halfway through the cooking time. Keep a close eye on them in the last few minutes to prevent burning.
- Once the sweet potato fries are golden brown and crispy, remove them from the oven and let them cool for a few minutes before serving. Based on personal preference, they can be enjoyed with a variety of dipping sauces.
Notes
The Candor website is written and produced for informational purposes only. While we do our best to provide nutritional information as a general guideline to our readers, we are not certified nutritionists, and the values provided should be considered estimates. Factors such as brands purchased, natural variations in fresh ingredients, etc. will change the nutritional information in any recipe. Various online calculators also provide different results, depending on their sources. To obtain accurate nutritional information for a recipe, use your preferred nutrition calculator to determine nutritional information with the actual ingredients and quantities used.
