Daily Archives: May 22, 2013

Sweet Potato Fries

Colorful dinner

Colorful dinner



I’ve always liked sweet potatoes.  Growing up we rarely ate them.  I think sweet potatoes had the stigma of being a “holiday only” dish.  As I remember we only ate them for Thanksgiving or Easter (if we were having ham).   Mom always cooked as healthy as she knew how. When she made them they were quite simple.  Maybe a little butter, a few pecans.  Still, they resembled dessert more than a side dish.  And, if the holiday meal was a potluck, watch out.  Here comes a dish of sweet potatoes smothered in marshmallows, nuts and swimming in brown sugar and butter.  Sometimes maple syrup was the additive.  Even for a kid, the sweet potatoes were too sweet for me.

Sweet Potato Fries 2

When the healthy food movement started to gain traction, sweet potatoes were rediscovered as a healthy alternative to regular potatoes.  Some fast food restaurants offered them as sides, deep fried with salt.  A few offered them with salt and rosemary, still deep fried. They were a nice change, sweet and crunchy.   One night we were at dinner at a friend’s house and the hostess served the sweet potatoes fries baked, tossed in organic virgin coconut oil, Ancho chili powder, and sea salt.  Not only were they delicious, they were healthy too.  I owe credit for this base recipe to Kathi J. 

Baked Sweet Potato Fries

  • 3 lbs of sweet potatoes
  • 1/4 cup of organic virgin coconut oil
  • 2 Tablespoons chopped rosemary
  • 2 Tablespoons Ancho chili powder
  • 4 -6 cloves of minced garlic
  • 1 Tablespoon sea salt divided
  • Dash of cayenne pepper
Ready for the oven

Ready for the oven

Pre heat the oven to 425F. Peel and rinse the sweet potatoes.  Cut into “fries” about ¾ of an inch square and about 4 inches long.  Melt the coconut oil (it’s solid at room temperature).  Brush a sheet pan with a little coconut oil.  In a large bowl toss the sweet potato fries with the spices, garlic, and coconut oil.  Bake for about 40 minutes until sweet potatoes are soft and start to caramelize.  For extra caramelizing, you can put the fries under the broiler for a minute or two.  Sprinkle with sea salt and serve. 

Tips:  These fries go great with grilled meats, poultry and fish.  Make extra because usually seconds are in order.  Try tossing different vegetables in coconut oil and baking.  Try Brussel sprouts, cauliflower, and butternut squash.  Enjoy!