The Best Sweet Potato Fries

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Since claiming that I’ve mastered making sweet potato fries in my last post, I’ve had some requests for my recipe. I’ve discovered that the trick is in the way you cut them, and to use grapeseed oil instead of olive oil as it has a higher burning temperature.

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Sweet potato fries are one of my favourite side dishes because they’re a healthy alternative to regular French fries.

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Sweet potatoes are high in fibre, which means they don’t spike your blood sugar like regular, starchy white potatoes, and will leave you feeling satisfied. Their beautiful orange colour means they are a great source of beta-carotene, which converts into vitamin A in the body, and is good for eyes & skin.

The Best Sweet Potato Fries
Serves 4

2 large sweet potatoes* cut into fries**
2 tbsp. grapeseed oil (or until fries are just coated – you don’t want too much)
Sea salt (if you’re watching your sodium intake, try using Mrs. Dash – all natural spice, with no added salt)
4 tbsp. organic corn meal (optional)
Fresh ground pepper


Preheat oven to 450F.

Wash the potato and let it dry completely (otherwise the oil will not stick). I usually leave most of the vitamin-rich skin on, and just peel away some of the ugly spots.

**Cut the potato in half. Place one half of the potato flat side down on your cutting board. Start with your knife at the top of the potato, and cutting down towards the board; cut the half potato into a bunch of wide, flat slices approximately 1 inch thick. Than, lay the slices flat on your board, and cut each slice into 1 inch strips or fries (you should get about 4 or 5 strips out of each slice).

Place your fries in a bowl, and drizzle them with grapeseed oil and toss to coat. Sprinkle with salt & pepper, Mrs. Dash and corn meal (this makes them nice & crispy). Toss until all fries are coated in spices.

Place them on a cookie sheet lined with parchment paper or a Silpat.

Put them in the oven for 15 minutes (don’t open the door under any circumstances…no matter how good they smell!). Take them out; flip, and put them back in for another 15 minutes.

Serve with organic ketchup, or with nothing…they’re good enough on their own – Enjoy!

*The other day I did a combination of sweet potato & parsnip fries and the same directions apply.

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19 Responses to The Best Sweet Potato Fries

  1. Erica March 17, 2011 at 2:13 pm #

    thanks buddy!

  2. Melinda March 24, 2011 at 5:43 am #

    Yummy, sounds great, the only thing I would change due to the sodium I need to watch, would be to after coating lightly with oil to add just pepper and “Mrs Dash” salt substitute, OR just pepper and other salt free spices. Thanks for sharing, after reading this going to make some this weekend 🙂

    • Lauren March 24, 2011 at 6:46 am #

      Hi Melinda!
      Mrs. Dash is a great suggestion to season your fries if you’re watching your salt intake. I love how all Mrs. Dash blends use non-sulfited herbs and spices, are salt-free, all-natural and have no MSG – great suggestion!

  3. Sara March 24, 2011 at 8:51 am #

    Sis do you leave the skins on?

    • Lauren March 24, 2011 at 9:06 am #

      Hey sista,
      Yea, I leave most of the skin on (I’ll peel off some of the ugly bits) because it has some good vitamins in it!

  4. Ela February 26, 2012 at 4:38 pm #

    I made these for my family and they loved them!
    I added some paprika and garlic powder to add zing 🙂

    • Lauren February 27, 2012 at 5:53 am #

      That’s great to hear! And the addition of those spices sounds really good. Sweet potatoes are a great side-dish because they are a healthy carb, high in fiber & vitamins, and actually low on the glycemic index scale so they don’t spike your blood sugar like regular potatoes do that are higher in starch. Thanks for the comment!


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