I’d like to share my super simple recipe for baked sweet potato fries with a mango dipping sauce. With almost no effort, you can create a very healthy side dish that will wow yourself, your kids and your guests.
I never ate sweet potatoes before my first cooking lesson several months ago. Growing up my mom would make a, “sweet potato casserole” that included sweet potato, pineapple, a few other ingredients and marshmallows on top. My mom and sis always enjoyed it but I don’t ever remember ever trying it. I stuck to french fries and mashed potatoes.
Until the nutritionist I worked with explained the difference between sweet potatoes and “regular” potatoes, I had no idea how healthy sweet potatoes are! Check out some of the health benefits of sweet potatoes (also called yams) on NaturalNews. Sweet potatoes are also good for weight loss and I think they are one of the reasons I feel like my meals are fulfilling without needing bread or other starches.
- Sweet potatoes contain almost twice as much fiber as other types of potatoes.
- Sweet potatoes contain a large amount of vitamin B6.
- One medium sweet potato provides your body with the complete recommended daily allowance of vitamin A and then some.
- Sweet potatoes are also rich in vitamins C and E. These are potent antioxidant vitamins that play an important role in disease prevention and longevity.
I was eating the sweet potatoes by slicing them and steaming them for a few minutes — then I top the sweet potatoes with cinnamon. I absolutely love the taste of this side dish – it is so satisfying and so easy to make!
Today I’d like to share another way to prepare sweet potatoes – creating “french fries”. Unlike a french fry at a fast food joint that deep-fry’s the potatoes, these fries are baked and still come out WAY crispy and are absolutely amazing. I mean seriously amazing. They are also perfect for a dish for a dinner or cocktail party as they work great as a finger food.
One note — I like to use “jewel” organic sweet potatoes for both dishes. I find that they are easier to cut and taste much better than the conventional sweet potatoes/yams. If you have tried conventional sweet potatoes and didn’t like them, I suggest trying the jewel organic sweet potatoes.
- 1 (or 2) large sweet potato, cut into fries (I used organic)
- 2 tsp grapeseed oil
- ½ tsp chili powder
- ¼ tsp + ⅛ t. sea salt
- ¼ tsp black pepper
- ½ tsp oregano
- 1 cup mango chunks if frozen or one mango if fresh
- ½ tsp red pepper flakes
- Cut the sweet potatoes into long, evenly-sized fry strips. Place into bowl with cold water for 30 minutes. While they are soaking, mix up the oil and spices in another bowl. After the potatoes soak, rinse and pat as dry as possible with a paper towel. (the key to the crispy is to get all the water out)
- Rub the spice mixture all over the potatoes and cover them well using your hands. Bake for 20 minutes at 430 degrees. Turn the fries over after the 20 minutes and bake for 12-20 minutes watching them after 12 minutes for your preferred level of crispy perfection.
- Blend the mango to create a creamy sauce either in a blender or a food processor. Top with red pepper flakes.
I used a pizza pan that has holes in it to cook the fries so that the heated air would flow through the french fries. In my photo you can see the fries are well done – make sure you check the fries after 12 minutes after you turn them to make sure they end up at your desired crispyness. When you take the pan out of the oven, let it rest for 5 minutes so that the fries can take their shape so you can eat them with your fingers.
I hope you enjoy these baked sweet potato french fries as much as I do – kids would totally love this dish too!!