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Simple Sweet Potato Fries
Are you trying to get more veggies into your child’s diet, or maybe even your own?
It can be tough sometimes to do, especially when you may be craving fast food or something else that isn’t all that healthy.
So, instead of denying yourself, completely, of the food you crave, how about you make your own fries at home; sweet potato fries!
I’ve been making my own fries at home ever since my oldest was able to eat solid foods. And, to be honest, I started off with sweet potatoes, rather than regular potatoes due to their health benefits, and sweetness.
I remember when I was little and my aunt would bake fries in the oven. Before that, I didn’t know you could make your own fries, I thought they were either bought out or frozen in a bag. And, just like I had to make my own home made applesauce recipe, inspired by her my aunts applesauce; I created my own version of home made fries.
Why Sweet Potatoes?
Of course, you could make fries with regular potatoes and have them taste more like the unhealthy ones you get at fast food restaurants. But, I like to think of every time I eat, or feed my kids, as an opportunity for it to benefit our health.
“Every time you eat is an opportunity to nourish your body.” ~Unknown
So, again, why sweet potatoes?
First of all, they are orange and will help you to eat all the colors of the rainbow! (See if that line with work on your kids! And, grab an “Eat the Rainbow” printable worksheet for them here!)
They also contain beta-carotene, which means they are a great source of vitamin A.
Vitamin A is important for good vision, your immune system, skin health, and more.
Sweet potatoes are also a good source of vitamin C (most orange or red produce is; think oranges and strawberries); along with manganese, copper, some B vitamins (B1, B2, B3, B5, B6), potassium, fiber, and phosphorus.
Plus, they’re sweet!
There’s nothing wrong with white potatoes; they contain vitamins and minerals, too. Sweet potatoes simply provide more vitamins. And, I’ve just always thought of sweet potatoes as being a bit healthier.
Yes, I said bake!
If we’re going to be eating these healthy vegetables, we shouldn’t sabotage getting their vitamins and minerals, by deep frying them.
Sweet potatoes already have a nice sweet flavor, which comes out even more when baked.
Start by pre-heating your oven to 400ºF.
Then, peel the potatoes.
Start cutting up the sweet potato by cutting it in half, then cut into ½ inch, or so, ‘fries’.
You’ll want to make sure you’re using a ‘nice’ knife when cutting sweet potatoes. They’re a bit tough to cut through.
The first time I tried cutting through a sweet potato I used a knife that comes with a kitchen knife set. Let’s just say that the knife felt flimsy while cutting the sweet potato and my husband bought me a $20 chef’s knife for Christmas that year.
(This was around 6 years ago when I first started learning to cook on my own. The $20 knife is still in great condition, absolutely worth the money.)
Once the sweet potatoes are all cut up, place them in a container with a lid, along with the olive oil and seasoning.
Shake til everything is coated evenly.
Place some parchment paper on the cookie sheet you’re using, for easier clean up. Then, place the fries on the parchment and arrange them so none are touching. They won’t bake as evenly if they’re too close together.
Bake for 20 minutes.
Take out of the oven, flip the fries over (without burning yourself- that’s the trick here), and bake for another 15 to 20 minutes. Make sure to check them at 15 minutes. The time will vary depending on how thick or thin you cut them.
When they’re done, let cool slightly and enjoy the sweetness of them!
Simple Sweet Potato Fries Recipe
- 3 medium sweet potatoes
- 1 to 1 ½ tbsp olive oil
- ¼ to ½ tsp seasoning mortons natures seasons seasoning blend
Pre-heat oven to 400ºF.
Peel the sweet potatoes and cut into ½ inch wide fries (does not need to be exact).
Place into a container with a top, add oil and seasoning. Shake til all fries are evenly coated.
Place parchment paper on cookie sheet and lay fries on it so none are touching.
Bake for 20 minutes, then flip fries over and bake for another 15 to 20 minutes.
Let cool slightly and enjoy!
If you need more fries, or are feeding more people, feel free to double or triple. But, 3 cut up sweet potatoes is usually the max that will fit on a cookie sheet without over lapping.
I hope with this simple recipe, you can get at least one more veggie into your child’s diet, or your own.
I know becoming healthier, and getting your kids to eat their veggies, can be quite challenging. But, it’s a journey that will be worth taking!