Who doesn’t love a good batch of fries?! Only trouble is, most fries are made from conventional potatoes and fried in highly-processed vegetable oils. Some places still even use partially hydrogenated oils, the most prevalent source of trans fats in the Standard American Diet. Not to mention, all the other scary additives in fries these days. Good thing there are some pretty delicious and nutritious alternatives and you’ve found one right here.
Sweet potatoes are a staple in my kitchen, and they should be in yours too. They are an excellent source of carotenes, vitamin C and vitamin B6. Sweet potatoes are valuable in boosting your antioxidant levels. You can also find manganese, copper, biotin, pantothenic acid, vitamin B12 and lots of fiber in sweet potatoes. Much of sweet potatoes’ nutrients are found in the skin, so I like to leave the skin on when I make my sweet potato fries. It also adds a nice texture. Unlike many other starchy vegetables that cause blood sugar swings, sweet potatoes can actually help stabilize blood sugar and can improve your response to insulin.
Unlike many other starchy vegetables that cause blood sugar swings, sweet potatoes can actually help stabilize blood sugar and can improve your response to insulin. Another cool fact about sweet potatoes — there are nearly 400 varieties of these flavorful, nutrient-dense root vegetables! You could eat a different type of sweet potato every day for well over a year.
Ghee is a good source of CLA, butyric acid and anti-inflammatory omega-3 fatty acids. It’s also rich in fat-soluble vitamins A, E, and K. The combination of ghee and sweet potatoes is also slightly strategic. Ghee and sweet potatoes are synergistic in that the fats from the ghee help your body make more use of the carotenes in sweet potatoes. Plus, it’s just a delicious combination.
Sold on sweet potatoes yet? Let’s get started.
Here’s what you need for the sweet potato fries:
- 2 large sweet potatoes
- 1 T grass-fed ghee, melted
- Sea salt, to taste
- 1 T chopped parsley
- Zest of 1 lemon
Here’s what you do:
- Preheat the oven to 425 degrees.
- Cut the sweet potatoes into fries. I leave the skin on for added nutrients and texture. It’s important that they are all roughly the same size. They don’t have to all be the same length, but their width should be about the same so that they all cook at the same rate.
- Coat your “fries” in ghee and sea salt.
- Spread the fries out on a parchment-lined baking sheet. You may need to use two baking sheets so that the fries have enough space. Make sure the fries are spread out and not touching each other.
- Bake the fries for 20-25 minutes, flipping half-way through. I literally go through and flip each and every one. It’s a little bit of work, but it’s worth it. While the fries are cooking, you can skip down and prepare the aioli.
- Once the fries are ready to come out (they should be turning a little golden and be slightly crispy), transfer them to a plate or bowl. Toss with the lemon zest and parsley. You can also add more salt here, if you so choose. Now let’s move on to the aioli.
Here’s what you need for the lemon, garlic aioli:
- 1/4 t dried mustard
- 1/4 t smoked paprika
- 2 T lemon juice
- 2 T avocado mayo (or make your own)
- 1 garlic clove, minced
- 1/8 t salt
Here’s what you do:
- Combine all the ingredients listed above.
- Dip your fries into the lemon, garlic aioli and enjoy your tasty, crispy, healthy sweet potato fries!
You can also experiment with different spices in the aioli and on the fries. Some ideas are smoked paprika, chipotle powder, and cayenne. What spices have you tried on sweet potato fries? I’m always looking for different variations and ways to get more potent spices in my diet. Let me know in the comments below!