Sweet Potato Fries

Vegan, Gluten-Free, AIP

Sweet Potato Fries are one of my favorite go-to snacks, and can also be a sweet and delicious side dish. They are filling, easy to make, and packed with nutrients.  Either roast them in the oven or pop them in the air fryer. You can eat them with a touch of olive oil and sea salt, make them sweet with cinnamon, or spice them up with basil, rosemary or chili powder (if you are not AIP). I sometimes dip them in mustard or coconut aminos. 

A starchy root vegetable, sweet potatoes are rich in beta carotene, vitamin C, vitamin B6, potassium and magnesium.  As a result, they can help improve heart health and support the brain and nervous system.  One sweet potato provides more than 100% of your recommended allotment of vitamin A, which boosts immunity and helps maintain healthy vision and skin.  They are also low in fat and a good source of plant-based fiber.  They are a high-quality fuel source, providing more energy than non-starchy vegetables.  

Any downsides?  If you are on a low-carb diet, then sweet potatoes may not be your food of choice since they are high in carbohydrates. Carrot fries may be the better option.  Also, eating large amounts of sweet potatoes, and other foods rich in beta-carotene like carrots and pumpkin, can make your skin take on an orange undertone. It's not dangerous or permanent if you eat a balanced diet.

I usually use orange sweet potatoes to make fries, but you can use other varieties as well such as purple, white, red, pink, violet, and yellow.  Regardless of the variety, make sure the hue is vivid which will indicate a higher nutritional content.  In addition, since fat-soluble vitamins like vitamin A are best absorbed with a fat source, be sure to use a healthy fat like olive oil.  Below is a very straight-forward recipe.

SWEET POTATO FRIES

Ingredients: (yields about 2 to 3 servings)

2 medium sweet potatoes
1 Tbsp. olive oil
rosemary, ground cinnamon or other spices

INSTRUCTIONS: 

1. Peel and cut sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long. 
2. Toss the sweet potatoes with oil in a bowl.
3. Add spices and toss to coat the potatoes.
4. Option A: Cook them in an air fryer for about 12 minutes, shaking midway.
5. Option B: Heat oven to 400 degrees.  Spread sweet potatoes on a baking sheet and bake until brow and crisp, about 15 minutes.  Then, bake until the other side is crisp, about 10 minutes.
6. Serve hot. Eat alone or dip in mustard, coconut aminos or other sauce. Enjoy!

Images & Copyright Teresa Kay-Aba Kennedy   

Teresa Kay-Aba Kennedy is a Harvard Business School-trained Strategist, Mind-Body Expert, Award-Winning Author, Keynote Speaker and Activist.  She is Founder & CEO of Power Living and creator of Elder Dignity.  Selected as a World Economic Forum Young Global Leader, her mission is to unleash human potential and create a more just and sustainable world.