sweet potato fries with dip

Crunchy sweet potato fries with dip

Deliciously crunchy, these sweet potato fries with dip are a real weekend treat. Do you often end up with soft fries when using sweet potatoes? Discover the secret behind the crunch in the recipe below!

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INGREDIENTS – sweet potato fries with dip

4-500g sweet potatoes, peeled and sliced into sticks

3 tablespoons cornstarch

3 tablespoons olive oil

1-2 teaspoons herbs or spices – try dried oregano, garlic powder, chili or paprika.

2 teaspoons salt

Black pepper (not if you use chili)

Large clear plastic bag, for instance a freezer bag

Dip: 3 dl crème fraiche, 1 tablespoon mayonnaise, a pinch of salt / pepper / sugar and some freshly cut rosemary.

sweet potato fries with dip

METHOD – sweet potato fries with dip

Peel and slice the sweet potatoes and place in bowl of water for a couple of hours to remove excess potato fries and help achieve max crispiness – change water 1-2 times

Preheat oven to 220 Celsius

Mix the dry ingredients in a small bowl

Place sweet potato slices in the plastic bag and pour in the cornstarch/spice mix and olive oil – shake until the sweet potato slices are evenly covered.

Cover a baking tray with baking paper and place slices on tray (not on top of each other)

Place tray in oven and bake for about 15 minutes – remove tray and flip each fry – continue baking for 15 minutes or until starting to brown at the edges

While the potatoes are baking, mix all the ingredients for the dip in a small bowl.

Serve immediately & enjoy!

Health benefits of sweet potatoes

Sweet potatoes are not only a delicious and versatile food, but also offer a range of health benefits! This makes them a valuable addition to any diet. Here’s a detailed look at the health advantages they offer:

Rich Source of Nutrients

Sweet potatoes are a nutritional powerhouse. They are an excellent source of vitamins, minerals, and antioxidants. They provide significant amounts of vitamin A (in the form of beta-carotene), vitamin C, manganese, and potassium. The high beta-carotene content is particularly notable, as it plays a crucial role in maintaining healthy vision, skin, and immune function.

High in Fiber

The fiber content in sweet potatoes aids in digestive health. A medium-sized sweet potato with skin provides about 4 grams of dietary fiber, which helps to promote a healthy digestive tract by preventing constipation and encouraging regular bowel movements. Additionally, fiber helps to maintain a healthy weight by keeping you feeling full for longer periods.

Antioxidant Properties

Sweet potatoes are rich in antioxidants, particularly beta-carotene, which the body converts into vitamin A. Antioxidants help protect the body from damage caused by free radicals, potentially reducing the risk of chronic diseases such as cancer and heart disease. The purple variety of sweet potatoes is especially high in anthocyanins, another type of antioxidant with powerful anti-inflammatory and immune-boosting properties.

Blood Sugar Regulation

Despite being a starchy vegetable, sweet potatoes have a relatively low glycemic index (GI), meaning they can help regulate blood sugar levels without causing a spike. This makes them an excellent choice for people with diabetes or those looking to manage their blood sugar levels. The fiber in sweet potatoes also plays a role in slowing down the absorption of sugars, further aiding in blood sugar control.

Supports Immune Function

The high levels of beta-carotene in sweet potatoes boost the immune system by increasing the production of white blood cells, which fight infections. Additionally, vitamin C and other antioxidants contribute to a robust immune response.

Heart Health

Sweet potatoes contribute to heart health in several ways. The potassium content helps regulate blood pressure by balancing the effects of sodium. Fiber, antioxidants, and anti-inflammatory properties also play roles in reducing the risk of cardiovascular diseases.

Vision and Skin Health

The beta-carotene in sweet potatoes is essential for maintaining good vision and healthy skin. Vitamin A deficiency can lead to night blindness and other vision problems. Consuming sweet potatoes helps ensure an adequate intake of this vital nutrient, supporting overall eye health.

Anti-inflammatory Benefits

The antioxidants and nutrients in sweet potatoes have anti-inflammatory effects, which can help reduce inflammation in the body. Chronic inflammation is linked to numerous health conditions, including heart disease, diabetes, and certain cancers.

In summary, incorporating sweet potatoes into your diet can provide a wide range of health benefits. Their rich nutrient profile, fiber content, antioxidant properties, and ability to help regulate blood sugar levels make them an excellent choice for promoting overall health and well-being. Whether roasted, mashed, or baked, sweet potatoes offer a delicious and nutritious option for meals.


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