Recipes

Sweet Potato Fries + Homemade Ketchup

June 8, 2015

I’ve discovered a missing piece in my dear sister.

You know, we usually agree and love on similar things: turkey sandwiches, peanut butter on everything, kind drivers, dog friendly restaurants (we don’t have dogs, but we check out the hairy babes), music-blasting group workout classes, trail mix with a perfect almond to raisin ration, and hourly application of sunscreen.

But, my home girl just can’t get with the sweet potatoes. WHAT.

I’ve tempted her many times with my sweet potato fries and she’ll take a nibble, but her taste buds don’t explode.

How?! Aren’t there fireworks?!

My life goal is to create a sweet potato dish that she can’t resist, one that maybe she’ll beg me to make weekly. Dreamin’ big, folks.

Sweet Potato Fries

One of my personal favorite ways to eat sweet potatoes is by making my own baked sweet potato fries. I’ll either make them sweet, served warm with cinnamon and a drizzle of honey, or I’ll make ‘em  savory dressed in spices and coated with olive oil.

I attempted to make my go-to sweet potato fries with a homemade ketchup one afternoon as I was itching to give this life goal of mine another shot, because practice makes perfect, and she must practice eating them.

And truly, I’m only looking out for her health. Sweet potatoes don’t just taste great, they are also loaded with nutrients and vitamins that our bodies love.

WHY EAT THAT: Sweet Potatoes

Every wondered if the color of a vegetable indicated what nutrients it contains? Orange is a great color to look for as it tells us that it has beta-carotene which means there is lots of Vitamin A. Sweet potatoes are orange and sweet potatoes are loaded with Vitamin A, which helps us to have healthy skin, teeth, and eyesight. Sweet potatoes also contain Vitamin C which helps our immune system function properly to help our bodies fight off illnesses. They also contain potassium and diets that are rich in potassium have been shown to help with blood pressure.

The verdict on attempt #14?

Sweet Potato Fries

These fries were only loved… and consumed… by one Abbey sister.

Wish me luck on attempt #15.

TO MAKE:
Sweet Potato Fries
1 large or 2 medium sweet potatoes
2 tbsp olive oil
1 tsp sea salt
1 tsp garlic powder
1 tsp black pepper
1/4 tsp cayenne

1. Preheat oven to 450 degrees and spray a baking sheet with non-stick spray and set aside.
2. Cut the potatoes in 1/4 inch slices, or to your desired thickness.
3. In a bowl, add the remaining ingredients and toss the sweet potato slices until they are covered evenly.
4. Place the slices onto the baking sheet and space them out; avoid overcrowding. If your pan cannot hold all the wonderful sweet potato slices, it’s OK to reach for another baking sheet.
5. Transfer the pans to the oven and bake for about 25-30 minutes; within the cooking time, turn fries once or twice. Watch your fries as yours may cook in a shorter or longer amount of time depending on the thickness of your fries.
6. Fries will be done when the edges have slightly browned and they have crisped up and the middles are nice and soft.
7. Enjoy! Serve warm with your favorite condiment(s)!

TO MAKE:
Ketchup
1 can tomato paste
1/4 cup water
1/4 cup honey
1/4 cup apple cider vinegar
1 tsp sea salt
1/4 tsp garlic powder
1/8 tsp black pepper

1. Combine all ingredients in a medium saucepan over medium-heat.
2. Whisk ingredients until smooth.
3. Bring the mixture to a boil and reduce the heat; frequently stir, and scrap the edges of the saucepan with a spatula.
4. Allow to simmer until your desired thickness is achieved; mine simmered for about 20-25 minutes.
5. Remove from heat and allow to cool; you can place ketchup into an airtight container and place in the refrigerator.
6. Enjoy, and serve chilled. The ketchup will not taste like your regular store bought ketchup, and it’s something to experiment with! I may scale back on the apple cider vinegar and add in more spicy flavors, but for now I am satisfied with how this first round turned out.

Sweet Potato Fries

Post by Ashley Abbey

[Resources]
1. A Nutritious Vegetable \ Sweet Potatoes Mississippi
2. 6 Benefits of Sweet Potatoes \ Reid Hospital & Health Care Services
3. Why is it Important to Eat Vegetables? \ USDA MyPlate
4. Van Duyn M, Pivonka E. Overview of Health Benefits of Fruit and Vegetable Consumption for the Dietetics Professional: Selected Literature. Journal of the American Dietetic Association. Vol 100(12), Dec 2000, 1511-1521.
5. Lehnmann U, Robin F. Slowly digestible starch – its structure and health implications: a review. Trends in Food Science & Technology. Vol 18(7), Jul 2007, 346-355.

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